The FiT Club / Home

Normal West High School

Interested in joining? Email the coaches below!

Weight Room Supervisors
Coach Schermann schermaa@unit5.org
Coach Wulfers wulferssteve@gmail.com

Running (Cardio/Agilities) Supervisors
Coach Walker walkerv@unit5.org
Coach Piepenbrink piepenbbs@unit5.org

Yoga Supervisor
Becky Franks franksr@unit5.org
*yoga is not on the calendar yet but will take place after school on Mondays or Wednesdays

Warm Up (do 10 reps of each exercise)

lunge with twist
knee tucks
high kicks
hip stretch
T push ups
jump squats
jump lunges

Date	Strength Training	Conditioning
11/15	A 1 DB ISO Box Squat 3x5 hold 1 DB at chest (goblet style) slowly lower hips to box hold bottom position for 5 seconds Drop Squat 3x5 stand tall on balls of feet with feet hip-width, shift feet, drop into squat and hold for 3 sec Squat Jump 3x5 hands on hips, jump for max height stick and hold landing for 3 seconds Mini Band Lateral Walk 2x10yds resistance bands around ankles sit in defensive stance, step laterally, 1 foot at a time, long strides B ISO incline push-ups 3x3 hands on bench or low box hold bottom position keep elbows tight to sides MB 1/2 kneeling chest pass 3x8 face wall in 1/2 kneeling position throw and catch maintaining tall position catch and hold for 3 seconds every rep tall kneeling anti-rot. press 3x6 (5sec) drive toes into floor punch and hold, arms straight elevated bridge series 3 x 20 sec each elbow bridge - elbows low on box/bench side bridge (R/L) - elbow/forearm on bench hold perfect posture C - as many sets as possible in 10 min walking lunge x20 yds exaggerate stride length pull through using front leg and into next stride standing cord 2-arm row x10 stand with feet parallel, sit into athletic stance (get low), pull handles to armpits with thumbs up supine hip extensions x6 (2 sec) *knees bent, feet flat, lift hips and hold 2 sec	Plyos Speed Hurdle Jumps (F/B) 3x6 Speed Hurdle Hops 3x4each Continuous Lateral Bounds 4x15 yds Speed Drills Line Jumps (F/B, L/R, split) 2x5sec each Belly Sprints 3x5 yds 1/2 Kneeling Start Sprints 3x5yds Resisted Sprints 4x5yds Unresisted Sprints 4x5yds
11/17	A KB swings 3x12 High Box Jump 3x5 Med ball scoop throw 3x6each YTW's 3x10 B 1DB rear-foot-elevated split squat 3x5E DB bent-over row 3x8 No Money's 3x8 Farmer's Carry 4x30yds C - as many sets as possible in 10 min MB overhead slam x4 Band pull-thru x10 Speed push-ups on floor x6	Sprint Drills 5 10-yard sprints (60 sec rest) 5 20-yard sprints (60 sec rest) 4 30-yard sprints (60 sec rest) 4 40-yard sprints (60 sec rest)
1/7	A 2 DB RDL 3x8 2 DB 1/2 kneeling shoulder press 3x5E MB overhead throw 3x6 SB roll out 3x6 B 1 DB step-up 3x4E side-lying hip combo 2x12E *bands at ankles, then knees side planks 2x20 sec each side C - as many sets as possible in 10 min 1DB lateral lunge x6E low box lateral split jumps x10 DB 1-arm row x8E	3 Hurdle Drills Lateral Run down&back 2 reps each way Lateral Weave down&back 2 reps each way Linear Weave Speed Lateral Jumps down&back 2 reps Hurdle Jumps to Sprint x4 Hurdle Hops to Sprint 3 reps each leg Sandbag Sprints split up into 4-5 teams each person on team has 4 sprints

Week of January 11, 2016

Date	Strength Training	Conditioning
1/12	warm-up: add planks 4x20sec A 2 DB Box Squat 4x5 Drop Squat 4x5 Drop Jump 4x5 B Slow push-ups (3-3-1) 4x3 MB chest pass 4x8 1/2 kneeling anti-rot. press 3x6(5sec) C - as many sets as possible in 10 min 1DB walking lunge x20 yds 45 degree row x8 SB hip extensions x8 (2 sec)	Plyos Speed Hurdle Jumps (F/B) 3x6 Speed Hurdle Hops 3x4each Continuous Lateral Bounds 4x15 yds Speed Drills Line Jumps (F/B, L/R, split) 2x5sec each Belly Sprints 3x5 yds 1/2 Kneeling Start Sprints 3x5yds Resisted Sprints 4x5yds Unresisted Sprints 4x5yds
1/13	warm-up: add Mini Band Lateral Walk 3x20yds A KB swings 4x12 High Box Jump 4x5 Med ball scoop throw 4x6each YTW's 4x10 B 1DB rear-foot-elevated split squat 4x5E DB bent-over row 4x10 No Money's 3x10 Farmer's Carry 4x30yds C - as many sets as possible in 10 min MB overhead slam x5 Band pull-thru x12 Speed push-ups on floor x8	Sprint Drills 5 10-yard sprints (60 sec rest) 5 20-yard sprints (60 sec rest) 4 30-yard sprints (60 sec rest) 4 40-yard sprints (60 sec rest)
1/14	A 2 DB RDL 4x8 2 DB 1/2 kneeling shoulder press 3x5E MB overhead throw 3x6 SB roll out 3x8 B 1 DB step-up 4x4E side-lying hip combo 2x12E *bands at ankles, then knees side planks 2x25 sec each side C - as many sets as possible in 10 min 1DB lateral lunge x6E low box lateral split jumps x12 DB 1-arm row x10E	3 Hurdle Drills Lateral Run down&back 2 reps each way Lateral Weave down&back 2 reps each way Linear Weave Speed Lateral Jumps down&back 2 reps Hurdle Jumps to Sprint x4 Hurdle Hops to Sprint 3 reps each leg Sandbag Sprints split up into 4-5 teams each person on team has 4 sprints

Week of January 18, 2016

Date	Strength Training	Conditioning
1/19	warm-up: add planks 4x30sec A 2 DB Box Squat 4x6 Drop Squat 4x5 Drop Jump 4x5 B Slow push-ups (3-3-1) 4x4 MB chest pass 4x8 1/2 kneeling anti-rot. press 3x8(5sec) C - as many sets as possible in 12 min 1DB walking lunge x15 yds 45 degree row x6 SB hip extensions x6 (2 sec)	Plyos Speed Hurdle Jumps (F/B) 3x6 Speed Hurdle Hops 3x4each Continuous Lateral Bounds 4x15 yds Speed Drills Line Jumps (F/B, L/R, split) 2x5sec each Belly Sprints 3x5 yds 1/2 Kneeling Start Sprints 3x5yds Resisted Sprints 4x5yds Unresisted Sprints 4x5yds
1/20	warm-up: add Mini Band Lateral Walk 3x25yds A KB swings 4x15 High Box Jump 4x5 Med ball scoop throw 4x8each YTW's 4x12 B 1DB rear-foot-elevated split squat 4x6E DB bent-over row 4x12 No Money's 3x12 Farmer's Carry 6x30yds C - as many sets as possible in 12 min MB overhead slam x4 Band pull-thru x10 Speed push-ups on floor x6	Sprint Drills 5 10-yard sprints (60 sec rest) 5 20-yard sprints (60 sec rest) 4 30-yard sprints (60 sec rest) 4 40-yard sprints (60 sec rest)
1/21	A 2 DB RDL 4x6 2 DB 1/2 kneeling shoulder press 3x6E MB overhead throw 3x8 SB roll out 3x10 B 1 DB step-up 4x5E side-lying hip combo 2x12E *bands at ankles, then knees side planks 2x30 sec each side C - as many sets as possible in 12 min 1DB lateral lunge x8E low box lateral split jumps x10 DB 1-arm row x8E	3 Hurdle Drills Lateral Run down&back 2 reps each way Lateral Weave down&back 2 reps each way Linear Weave Speed Lateral Jumps down&back 2 reps Hurdle Jumps to Sprint x4 Hurdle Hops to Sprint 3 reps each leg Sandbag Sprints split up into 4-5 teams each person on team has 4 sprints

Week of January 25, 2016

Date	Strength Training	Conditioning
1/26	warm-up: add planks 3x40sec A 2 DB Box Squat 3x6 Drop Squat 3x5 Drop Jump 3x5 B Slow push-ups (3-3-1) 3x5 MB chest pass 3x10 1/2 kneeling anti-rot. press 3x8(5sec) C - as many sets as possible in 12 min 1DB walking lunge x20 yds 45 degree row x8 SB hip extensions x8 (2 sec)	Plyos Speed Hurdle Jumps (F/B) 3x6 Speed Hurdle Hops 3x4each Continuous Lateral Bounds 4x15 yds Speed Drills Line Jumps (F/B, L/R, split) 2x5sec each Belly Sprints 3x5 yds 1/2 Kneeling Start Sprints 3x5yds Resisted Sprints 4x5yds Unresisted Sprints 4x5yds
1/27	warm-up: add Mini Band Lateral Walk 2x30yds A KB swings 3x20 High Box Jump 3x6 Med ball scoop throw 3x8each YTW's 3x15 B 1DB rear-foot-elevated split squat 3x6E DB bent-over row 2x15 No Money's 2x15 Farmer's Carry 6x30yds C - as many sets as possible in 12 min MB overhead slam x5 Band pull-thru x12 Speed push-ups on floor x8	Sprint Drills 5 10-yard sprints (60 sec rest) 5 20-yard sprints (60 sec rest) 4 30-yard sprints (60 sec rest) 4 40-yard sprints (60 sec rest)
1/28	A 2 DB RDL 3x6 2 DB 1/2 kneeling shoulder press 3x6E MB overhead throw 3x8 SB roll out 2x12 B 1 DB step-up 3x6E side-lying hip combo 2x12E *bands at ankles, then knees side planks 2x40 sec each side C - as many sets as possible in 12 min 1DB lateral lunge x8E low box lateral split jumps x12 DB 1-arm row x8E	3 Hurdle Drills Lateral Run down&back 2 reps each way Lateral Weave down&back 2 reps each way Linear Weave Speed Lateral Jumps down&back 2 reps Hurdle Jumps to Sprint x4 Hurdle Hops to Sprint 3 reps each leg Sandbag Sprints split up into 4-5 teams each person on team has 4 sprints

Week of January 4, 2016

Date	Strength Training	Conditioning
1/5	warm-up: add planks 3x20sec A 2 DB Box Squat 3x5 Drop Squat 3x5 Drop Jump 3x5 B Slow push-ups (3-3-1) 3x3 MB chest pass 3x8 1/2 kneeling anti-rot. press 3x6(5sec) C - as many sets as possible in 10 min 1DB walking lunge x15 yds 45 degree row x6 SB hip extensions x6 (2 sec)	Plyos Speed Hurdle Jumps (F/B) 3x6 Speed Hurdle Hops 3x4each Continuous Lateral Bounds 4x15 yds Speed Drills Line Jumps (F/B, L/R, split) 2x5sec each Belly Sprints 3x5 yds 1/2 Kneeling Start Sprints 3x5yds Resisted Sprints 4x5yds Unresisted Sprints 4x5yds
1/6	warm-up: add Mini Band Lateral Walk 2x20yds A KB swings 3x12 High Box Jump 3x5 Med ball scoop throw 3x6each YTW's 3x10 B 1DB rear-foot-elevated split squat 3x5E DB bent-over row 3x8 No Money's 3x8 Farmer's Carry 4x30yds C - as many sets as possible in 10 min MB overhead slam x4 Band pull-thru x10 Speed push-ups on floor x6	Sprint Drills 5 10-yard sprints (60 sec rest) 5 20-yard sprints (60 sec rest) 4 30-yard sprints (60 sec rest) 4 40-yard sprints (60 sec rest)
1/7	A 2 DB RDL 3x8 2 DB 1/2 kneeling shoulder press 3x5E MB overhead throw 3x6 SB roll out 3x6 B 1 DB step-up 3x4E side-lying hip combo 2x12E *bands at ankles, then knees side planks 2x20 sec each side C - as many sets as possible in 10 min 1DB lateral lunge x6E low box lateral split jumps x10 DB 1-arm row x8E	3 Hurdle Drills Lateral Run down&back 2 reps each way Lateral Weave down&back 2 reps each way Linear Weave Speed Lateral Jumps down&back 2 reps Hurdle Jumps to Sprint x4 Hurdle Hops to Sprint 3 reps each leg Sandbag Sprints split up into 4-5 teams each person on team has 4 sprints

Week of January 11, 2016

Date	Strength Training	Conditioning
1/12	warm-up: add planks 4x20sec A 2 DB Box Squat 4x5 Drop Squat 4x5 Drop Jump 4x5 B Slow push-ups (3-3-1) 4x3 MB chest pass 4x8 1/2 kneeling anti-rot. press 3x6(5sec) C - as many sets as possible in 10 min 1DB walking lunge x20 yds 45 degree row x8 SB hip extensions x8 (2 sec)	Plyos Speed Hurdle Jumps (F/B) 3x6 Speed Hurdle Hops 3x4each Continuous Lateral Bounds 4x15 yds Speed Drills Line Jumps (F/B, L/R, split) 2x5sec each Belly Sprints 3x5 yds 1/2 Kneeling Start Sprints 3x5yds Resisted Sprints 4x5yds Unresisted Sprints 4x5yds
1/13	warm-up: add Mini Band Lateral Walk 3x20yds A KB swings 4x12 High Box Jump 4x5 Med ball scoop throw 4x6each YTW's 4x10 B 1DB rear-foot-elevated split squat 4x5E DB bent-over row 4x10 No Money's 3x10 Farmer's Carry 4x30yds C - as many sets as possible in 10 min MB overhead slam x5 Band pull-thru x12 Speed push-ups on floor x8	Sprint Drills 5 10-yard sprints (60 sec rest) 5 20-yard sprints (60 sec rest) 4 30-yard sprints (60 sec rest) 4 40-yard sprints (60 sec rest)
1/14	A 2 DB RDL 4x8 2 DB 1/2 kneeling shoulder press 3x5E MB overhead throw 3x6 SB roll out 3x8 B 1 DB step-up 4x4E side-lying hip combo 2x12E *bands at ankles, then knees side planks 2x25 sec each side C - as many sets as possible in 10 min 1DB lateral lunge x6E low box lateral split jumps x12 DB 1-arm row x10E	3 Hurdle Drills Lateral Run down&back 2 reps each way Lateral Weave down&back 2 reps each way Linear Weave Speed Lateral Jumps down&back 2 reps Hurdle Jumps to Sprint x4 Hurdle Hops to Sprint 3 reps each leg Sandbag Sprints split up into 4-5 teams each person on team has 4 sprints

Week of January 18, 2016

Date	Strength Training	Conditioning
1/19	warm-up: add planks 4x30sec A 2 DB Box Squat 4x6 Drop Squat 4x5 Drop Jump 4x5 B Slow push-ups (3-3-1) 4x4 MB chest pass 4x8 1/2 kneeling anti-rot. press 3x8(5sec) C - as many sets as possible in 12 min 1DB walking lunge x15 yds 45 degree row x6 SB hip extensions x6 (2 sec)	Plyos Speed Hurdle Jumps (F/B) 3x6 Speed Hurdle Hops 3x4each Continuous Lateral Bounds 4x15 yds Speed Drills Line Jumps (F/B, L/R, split) 2x5sec each Belly Sprints 3x5 yds 1/2 Kneeling Start Sprints 3x5yds Resisted Sprints 4x5yds Unresisted Sprints 4x5yds
1/20	warm-up: add Mini Band Lateral Walk 3x25yds A KB swings 4x15 High Box Jump 4x5 Med ball scoop throw 4x8each YTW's 4x12 B 1DB rear-foot-elevated split squat 4x6E DB bent-over row 4x12 No Money's 3x12 Farmer's Carry 6x30yds C - as many sets as possible in 12 min MB overhead slam x4 Band pull-thru x10 Speed push-ups on floor x6	Sprint Drills 5 10-yard sprints (60 sec rest) 5 20-yard sprints (60 sec rest) 4 30-yard sprints (60 sec rest) 4 40-yard sprints (60 sec rest)
1/21	A 2 DB RDL 4x6 2 DB 1/2 kneeling shoulder press 3x6E MB overhead throw 3x8 SB roll out 3x10 B 1 DB step-up 4x5E side-lying hip combo 2x12E *bands at ankles, then knees side planks 2x30 sec each side C - as many sets as possible in 12 min 1DB lateral lunge x8E low box lateral split jumps x10 DB 1-arm row x8E	3 Hurdle Drills Lateral Run down&back 2 reps each way Lateral Weave down&back 2 reps each way Linear Weave Speed Lateral Jumps down&back 2 reps Hurdle Jumps to Sprint x4 Hurdle Hops to Sprint 3 reps each leg Sandbag Sprints split up into 4-5 teams each person on team has 4 sprints

Week of January 25, 2016

Date	Strength Training	Conditioning
1/26	warm-up: add planks 3x40sec A 2 DB Box Squat 3x6 Drop Squat 3x5 Drop Jump 3x5 B Slow push-ups (3-3-1) 3x5 MB chest pass 3x10 1/2 kneeling anti-rot. press 3x8(5sec) C - as many sets as possible in 12 min 1DB walking lunge x20 yds 45 degree row x8 SB hip extensions x8 (2 sec)	Plyos Speed Hurdle Jumps (F/B) 3x6 Speed Hurdle Hops 3x4each Continuous Lateral Bounds 4x15 yds Speed Drills Line Jumps (F/B, L/R, split) 2x5sec each Belly Sprints 3x5 yds 1/2 Kneeling Start Sprints 3x5yds Resisted Sprints 4x5yds Unresisted Sprints 4x5yds
1/27	warm-up: add Mini Band Lateral Walk 2x30yds A KB swings 3x20 High Box Jump 3x6 Med ball scoop throw 3x8each YTW's 3x15 B 1DB rear-foot-elevated split squat 3x6E DB bent-over row 2x15 No Money's 2x15 Farmer's Carry 6x30yds C - as many sets as possible in 12 min MB overhead slam x5 Band pull-thru x12 Speed push-ups on floor x8	Sprint Drills 5 10-yard sprints (60 sec rest) 5 20-yard sprints (60 sec rest) 4 30-yard sprints (60 sec rest) 4 40-yard sprints (60 sec rest)
1/28	A 2 DB RDL 3x6 2 DB 1/2 kneeling shoulder press 3x6E MB overhead throw 3x8 SB roll out 2x12 B 1 DB step-up 3x6E side-lying hip combo 2x12E *bands at ankles, then knees side planks 2x40 sec each side C - as many sets as possible in 12 min 1DB lateral lunge x8E low box lateral split jumps x12 DB 1-arm row x8E	3 Hurdle Drills Lateral Run down&back 2 reps each way Lateral Weave down&back 2 reps each way Linear Weave Speed Lateral Jumps down&back 2 reps Hurdle Jumps to Sprint x4 Hurdle Hops to Sprint 3 reps each leg Sandbag Sprints split up into 4-5 teams each person on team has 4 sprints

Week of February 1, 2016

Date	Strength Training	Conditioning
2/2	warm-up: add mini band walk 2x30 yards A 1 KB goblet squat 3x8 1-DB 1-leg RDL 3x5 each leg weighted push ups 3x3 2 DB step up 3x4 each leg 2 DB standing shoulder press 3x5 B Assisted chin-ups 3x4, hold for 3 sec 1/2 kneel plate lift 3x6 Suitcase hold bottom up 3x15 sec each side Standing anti-rotation press 3x6 each side, hold for 3 sec Stability ball elbow bridge 2x20 sec C - 3 rounds with no rest 2-DB walking lunge x15 yds 45 degree row x6 SB hip extensions x6 (1 sec)	hurdles sprints 2 x 10 yds 2 x 20 yds 2 x 30 yds 2 x 40 yds 2 x 50 yds
2/3	warm-up: add Quadriped T-spine rotation 3x8 each side A KB alt. 1-arm swing 3x12 1-leg lateral box jump 3x4 1-leg box jump 3x4 each leg SB push-up bridge 2x20 sec B 2-DB RFE split squat 3x5 each leg MB side throw 3x4 each side MB overhead throw 3x4 MB chest pass 3x8 C - 3 rounds with no rest MB overhead slam x6 DB RDL x6 Thrusters x6	split in half resisted sprints 4 x 10 yds unresisted sprints 4 x 10 yds sandbag stairs sprints x 4 each
2/4	Yoga	-