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Normal West High School

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Interested in joining? Email the coach below!

FiT Club Packet - summer 2019

FiT Club Packet - fall/winter

Weight Room/Running/Yoga Supervisor
Coach Schermann schermaa@unit5.org

Warm Up (do 10 reps of each exercise)

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

Fall/Winter Workuts

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	-

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