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Strength and Conditioning Certification Exam
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</span> Work Time: 1:20 min Rest Time: 2:45 min </p> <p> Cool-down and Stretch </p> <p>Week 2: Warm-ups Drills </p> <p>2 x 400 yd sprints Work Time: 1:15 min Rest Time: 2:30 min </p> <p>Cool-down and Stretch </p> <p>Week 3: Warm-up Drills </p> <p>4 x 200 yd sprints Work Time: 28 sec Rest Time: 1:20 min </p> <p>Cool-down and Stretch </p> <p>Week 4: Warm-up Drills </p> <p>12 x 100 yd sprints Work Time: 14 sec Rest Time: 40 sec </p> <p>Cool-down and Stretch </p> <p>Week 5: Warm-up Drills </p> <p>8 x 100 yd sprints Work Time: All-out Rest Time: 40 sec </p> <p>6 x 80 yd sprints Work Time: All-out Rest Time: 35 sec </p> <p>Cool-down and Stretch </p> <p>Week X: Warm-XX Drills </p> <p>10 x XX yd sprints Work Time: XXX-out XXXX Time: XX sec </p> <p>X x 60 yd sprints XXXX XXXX: All-out XXXX XXXX: XX XXX </p> <p>Cool-XXXX and Stretch </p> <p>XXXX 7: Warm-up Drills </p> <p>Agility XXXXXX XXXXXX x 2 XXXX XXXXXXX XXXXXX XXX, XXXXX Run, Icky Shuffle, In-out Shuffle </p> <p>10 x 60 yd sprints Work Time: All-out XXXX Time: 30 sec </p> <p>X x XX XX sprints Work XXXX: XXX-out Rest XXXX: 25 XXX </p> <p>XXXX-down XXX Stretch </p> <p>XXXX 8: XXXX-XX Drills </p> <p>Agility XXXXXX Drills x X each pattern Stride Run, XXXXX Run, Icky Shuffle, In-out XXXXXXX, Lateral XXXXXXX, Snake XXXX </p> <p>Plyometrics (full recovery between sets!!) - Ankle Hops X x X - XXXXX XXXXX 3 x X - Tuck Jumps 3 x X </p> <p>10 x XX XX XXXXXXX Work XXXX: All-out XXXX Time: XX sec </p> <p>XXXX-down XXX Stretch </p> <p>Week 9: XXXX-XX XXXXXX </p> <p>XXXXXXX XXXXXX Drills x 2 each XXXXXXX XXXXXX XXX, XXXXX XXX, Icky Shuffle, In-out Shuffle, XXXXXXX Shuffle, Snake Jump </p> <p>Plyometrics (full recovery XXXXXXX XXXX!!) - Ankle Hops X x 10 - Squat XXXXX 3 x 8 - Tuck XXXXX X x X </p> <p>X x XX XX XXXXXXX XXXX XXXX: XXX-out Rest Time: 20 sec </p> <p>XXXX-XXXX and Stretch </p> <p>XXXX 10: Warm-up Drills </p> <p>XXXXXXX XXXXXX Drills x 2 XXXX pattern Stride Run, XXXXX XXX, Icky XXXXXXX, XX-out Shuffle, Lateral Shuffle, XXXXX Jump </p> <p>Plyometrics (full XXXXXXXX between XXXX!!) - Ankle Hops X x 10 - XXXXX XXXXX 3 x 8 - XXXX Jumps 3 x 6 - XXXXX XXXXX XXXXX X x X </p> <p>X-Cone Agilities x 2 XXXX way (full recovery XXXXXXX each drill!!) XXXXX XXX in a square - X yds apart Combo XXXXXXX (XXXXXX, XXXXXXX, backpedal and XXXXXX) ‘X’ Pattern (sprint XX, backpedal diagonal, XXXXXX XX, XXXXXXXXX XXXXXXXX) ‘N’ Pattern (XXXXXX XX, sprint XXXXXXXX, sprint up) </p> <p>10 x 20 XX sprints XXXX XXXX: XXX-out XXXX Time: XX XXX </p> <p>XXXX-down XXX XXXXXXX </p> <p>XXXX XX: Warm-up Drills </p> <p>XXXXXXX Ladder Drills x X each pattern Stride Run, Speed XXX, Icky XXXXXXX, XX-out Shuffle, XXXXXXX XXXXXXX, Snake Jump, XXXXX Hop, Hop-Scotch </p> <p>XXXXXXXXXXX (XXXX XXXXXXXX between XXXX!) - Squat Jumps X x XX - Squat Jumps 3 x X - XXXX Jumps 3 x 6 - XXXXX Squat XXXXX 4 x 4 - Broad XXXXX X x X </p> <p>4-Cone Agilities x X XXXX XXX (full XXXXXXXX between XXXX XXXXX!!) Cones are in a square - X yds XXXXX Combo Pattern (sprint, XXXXXXX, XXXXXXXXX and sprint) ‘X’ Pattern (XXXXXX XX, backpedal XXXXXXXX, XXXXXX XX, XXXXXXXXX diagonal) ‘N’ XXXXXXX (sprint up, XXXXXX XXXXXXXX, XXXXXX XX) XXXXXX ‘X’ (sprint up and back in a XXXXXX X pattern) </p> <p>XXXXXXX Starts 15 x 10 XXX (full XXXXXXXX between each XXXXXX - i.e. 15-20 XXX) </p> <p>XXXX-down XXX Stretch </p> <p>XXXX 12: Active XXXX (i.e. XXXX, swim or XXX other XXX-impact activity) </p> <p><b>Question 4: Phil Phillips is a XXX shirted XXXXXXXXX XXX a XXXXXXX volleyball XXXX. He dislocated his right shoulder during XXX pre-season XXX XXX XXXX cleared XX his XXXXXXXX therapist to begin XXXXXXXX. Design a XXXXXX 12-XXXX program XXXX XXXX XXXX Phil XXX back in XXX XXXX.</b> </p> <p>XXXX Phillips XXXXXX include light XXXXXXXXXX XXX a light jog to get heart rate XX. She XXXXXX XXXXXXX XXXXX XXXXXXXXX XXX XXX XXXXXXXX that you XXXXXXX in XXXXXXXX XXXXXXX. Also XXX the XXXX on XXXXXXXX XXXX complete XX-60 sit-ups a XXX XXX on XXX days XXXXXXXX XX-XXX XXX-XXX. Phil should rest X-X min between workouts XXX XXXX do XXXX down XXXXXXXXX. </p> <p>XXXX X-X 3 times a XXXX Dumbbell Squat: 3 sets XX 15 XXXX Dumbbell Alternating Bench Press: X XXXX XX 15 reps XXXXXXXX XXX Pull-XXXXX: 3 XXXX of 15 XXXX XXXXXXXX XXXXX Raises: X XXXX of 15 XXXX Reverse XXXXX: X XXXX of XX reps Overhead XXXXXX XXXXXXXXXX: X sets of XX reps XXXXXXXX XXXXX Curls: 3 sets XX 15 reps Jackknife Crunches: X XXXX of 20 XXXX Oblique Crunches: X sets XX XX XXXX XXXXXXXX Rotation: 3 XXXX of XX reps </p> <p>Week X-X X XXXXX a XXXX XXXXXXXX Lunge: X XXXX XX 12 reps XXX XXXXXXX: X XXXX of XX reps XXXXXXXX XXXXX XXXX: 4 XXXX XX XX reps XXXXXXXX XXXXXXXXX: X XXXX XX 12 reps XXXXXXXX Lateral Raises: 4 XXXX XX 12 XXXX Preacher XXXXX: 4 XXXX of 12 XXXX Tricep Pushdowns: X XXXX XX XX XXXX Crunches XX Stability XXXX: 3 XXXX XX XX XXXX Box XXXXX: X XXXX of 10 XXXX </p> <p>Week X-XX X XXXXX a XXXX Bench XXXXX: X sets XX 8 reps XXX Pulldowns: X XXXX of X XXXX Dumbbell Shoulder Press: X sets of 8 XXXX Dumbbell XXXXXXXX XXXXXX Extensions: X XXXX of X XXXX XXXXXXXX XX XXXXXXXXX XXXX: X XXXX of 15 XXXX XXXXXXXXX XXXXXXXX: 3 XXXX XX XX XXXX XXXX Squat: X XXXX XX 10 reps </p> <p><b>Question X:Jennifer Jones is XXX XXXX XXXXXXXX pitcher for a XXXXX XXXXXXXXXX. XXX XXXX her XXX during the XXX-XXXXXX playing basketball. She XXX XXXX XXXXXXX XX her XXXXXXXX therapist to begin training. XXXXXX a XX-XXXX program XXXX XXXX XXXX XXXXXXXX prepare for XXX upcoming XXXXXX.</b> </p> <p>Since Jennifer has not been XX her legs for a XXXXX we need XX XXXXXXX on XXXX to XXX them XX XX bar and XXXX strengthening them, also XX want XX XXX XXXXXXXX XX her throwing XXX. After each workout a XXXX XXXX jog and XXXXXXX XXXX be XXXXXXXXX. </p> <p>Weeks 1-6 - General XXXXXXXXXXX XXX XXXXXXXX XXXXXX/improved XXXX XXXXXXXX Weeks X-XX - Strength XXX power XXXXX </p> <p>Week 1-6 </p> <p>1a) XXXX Roll </p> <p>XX) Dynamic XXXX-ups </p> <p>XX) XXXXXXXXXXX<span XXXXX="XXXXX-XXXXXXXXX-XXXXX"></span> Rock-XXXX X-XXXXX XXXXXXXXX 8 XXXX-Band Internal/XXXXXXXX XXXXXXXXX - </p> <p>XX) XXXXX Squat<span XXXXX="apple-converted-space"></span> 4 x XX </p> <p>3b) One-Arm XXXXX XXX<span class="XXXXX-XXXXXXXXX-space"></span> X x X </p> <p>XX) Front Foot Elevated XXXXX XXXXX<span XXXXX="apple-converted-space"></span> X x 8 </p> <p>XX) TRX XXX<span class="apple-XXXXXXXXX-space"></span> 3 x XX </p> <p>5a) XXXXX Hold<span class="apple-converted-space"></span> 2 x XX XXX </p> <p>XX) Half-Kneeling XXXX Apart<span class="apple-XXXXXXXXX-XXXXX"></span> X x 12 </p> <p>XX) Pallof Press<span class="apple-converted-XXXXX"></span> 2 x XX ea. </p> <p>Week 6-XX </p> <p>XX) XXX XXXXXXXX streches </p> <p>XX) XXXXXXX Warm-up </p> <p> Hamstring lowering - 2 x 6 XXXX XXX Deadbugs - 2 x 8 each Single-XXX RDL - 2 x 6 each </p> <p>XX) XXXX Bar Deadlift<span XXXXX="apple-converted-XXXXX"></span> 4 x X </p> <p>XX) Landmine Press<span XXXXX="apple-XXXXXXXXX-space"></span> X x X </p> <p>XX) XXXXXXXXX XXXX XXXXXXXXX XXXXX<span class="apple-converted-XXXXX"></span> X x 8 </p> <p>5a) XXXX-Ups XXXX XXXX<span XXXXX="apple-converted-space"></span> X x 8 </p> <p>XX) XXXX-Pulls<span class="XXXXX-converted-XXXXX"></span> 3 x 10 </p> <p>5c) Farmers Walk<span XXXXX="XXXXX-XXXXXXXXX-space"></span> 3 x XX XXXXX </p> <p> </p> <p><b>Question 6: XXXXX Davis XX hoping XX make this XXXX XXXXXX XXXXXXXXXX team. Design a XX-XXXX training XXXXXXX XX XXXXXXX his jumping XXXXXXXX XXX running XXXXX.</b> </p> <p>XXXXX XXXXX XXXXXX warm-XX XXX XXXX XXX XXXX XXXXX jogging/XXXXXXXXXX. XXXXX XXXXXX XXXX try to XX XXXXXXXXX XX possible during XXXXXXXXXX XXXXXXX XXX XXXXXXX capacity XXX XXXXXXX speed XXX XXXXXXXX to stay hydrated. </p> <p>XXXX X-3 XXXXX skipping XXXX<span XXXXX="apple-converted-space"></span> Repeated XXXX jumps (XXXX XXX XXXX XXXXX high and feet under butt- XXXXXX)XXX<span XXXXX="apple-converted-XXXXX"></span> XXXXXXXX long jumps (For distance and height) XXX<span XXXXX="apple-XXXXXXXXX-XXXXX"></span> Lateral obstacle XXXXX XXX </p> <p> Week 3-X </p> <p>Alternate XXX bounding 3x8<span XXXXX="XXXXX-XXXXXXXXX-XXXXX"></span> XXXXXX leg hops XXX<span class="XXXXX-converted-XXXXX"></span> Squat jumps (Increase height of jump) XXX<span class="apple-converted-XXXXX"></span> XXXXXXX obstacle jumps and XXXXXXX (add a XX-XX yrd. sprint after XXXXX) XXX<span XXXXX="apple-converted-space"></span> XXXXX obstacle XXXXX XXX sprints (Increase intensity XX jumps XXX XXXXXXX) XXX<span class="apple-converted-space"></span> Diagonal XXXXXXXX jumps XXX XXXXXXX (XXXXXXXX XXXXXXXXX XX jumps XXX XXXXXXX) XXX </p> <p>Week X-9 </p> <p>XXXXX XXXXXXXXX<span class="XXXXX-converted-space"></span> Vertical XXXXX (Go for repeated, XXXX XXXXXXXX XXXXX XXX) XXXX<span XXXXX="XXXXX-converted-space"></span> XXXXX obstacle XXXXX (XXXX XXXXXXXX XXXXX or hurdles) 3x10<span XXXXX="apple-converted-XXXXX"></span> XXXXXXX XXXXXXXX jumps XXXX </p> <p> </p> <p>XXXX X-12 XXXXX XXXXXXXXXXXX<span class="apple-XXXXXXXXX-XXXXX"></span> Repeated XXXX jumps XXX<span XXXXX="XXXXX-XXXXXXXXX-space"></span> XXXXXXXX long XXXXX (Increase XXXXXXXX XXX height) XXX<span XXXXX="apple-converted-XXXXX"></span> XXXXXXXX obstacle jumps4x6 </p> <p><b>XXXXXXXX 7: XXXXXX a X-week XXXXXXX for an athlete preparing for XXX XXX combine.</b> </p> <p>XXX XXX XXXXXXX XXXXXXXXXXX XXXXXXX is a XXX-week course XXXX enhances XXXX athlete's speed, quickness, agility, strength, XXXXX, core XXXXXXXXXXXXX, balance, XXX jumping XXXXXXX; and improves their overall football XXXXXX. </p> <p>Week 1 </p> <p> </p> <p>UPPER BODY XXX EFFORT </p> <p> </p> <XX><li>XXXXX PRESS: XXXX X RM; XXXX XX% X SETS OF X XXXX </li><li>DB FLOOR XXXXX (XXXXXXX XXXX) -X XXXX XX 12 XXXX </li><li>XXXX: </li><li>XXXX: </li><li>Shoulders: </li></XX> <ul><li>XX Rows - X XXXX of XX reps </li><li>Cable Face XXXXX -X XXXX of XX XXXX </li></ul> <ul><li>XXXXXX XXXXX - 3 XXXX of XXXXXX </li><li>Band Pull-Aparts -X sets XX 15 XXXX </li></XX> <XX><li>Front XXXXX Raises- X sets of XXXXXX </li><li>XXXXX XXXXXX Push-XXXXX – X XXXX XX XX reps </li></ul> <p> </p> <p>XXXXXXX/XXX XXXXX XXXX LIFT + *FOOTBALL XXXXXX: </p> <p>X. Barbell XXXXX: 225lb XXX Bench Test </p> <p>2.XXXXXXX XXXX-XXX: XXXXX (w/ XXXXXXXX XXXX if possible) </p> <p>3. Back </p> <p>a) XXXXX XXXX Lat Pulldowns: 3x20 XXX </p> <p>X. Shoulders </p> <p>a) XXXXXXX Bench : XXXX (XX reps each movement) </p> <p>5. XXXX </p> <p>a) XXXX Triceps XXXXXXXXX: 4x25 </p> <p>b) XXXXXXXXX XX XXXXX: XXXX </p> <p> </p> <p> </p> <p> </p> <p>XXXX X </p> <p><b></b> </p> <p><b></b> </p> <p>XXX XXXXXX XXXXX XXXX LIFT </p> <p><b></b> </p> <p>1. XXXXX XXXXX: 5RM </p> <p>2. Dumbbell Floor Press (Neutral XXXX): XXX </p> <p>X. XXXX </p> <p>a) Dumbbell XXXX: 3x8 </p> <p>b) XXXXX Face XXXXX: 3x8 </p> <p>4. XXXXXXXX </p> <p>a) XXXXX Plate XXXXX: 3x15 </p> <p>b) Band XXXX XXXXXX: XXXX </p> <p>5. Arms </p> <p> a) Hammer Curls: 3x12 </p> <p>b) XXXXX XXXXXXX Pushdown: 3x12 </p> <p> </p> <p>DYNAMIC/XXX UPPER XXXX LIFT + XXXXXXXX XXXXXX: </p> <p> </p> <p>X. Barbell Push-XXX: XXXXX (w/ weighted XXXX if possible) </p> <p>2. XXXX a. XXXXX XXXX XXX Pulldowns: 3x20 XXX </p> <p>X. Shoulders </p> <p>a. XXXXXXX Bench “YTW”s: 3x10 (XX reps XXXX movement) </p> <p>4. XXXX </p> <p>a. Band Triceps Pushdowns: XXXX </p> <p>b. Alternate DB Curls: XXXX </p> <p> </p> <p> </p> <p>WEEK 3 </p> <p> </p> <p> </p> <p>XXX XXXXXX UPPER XXXX LIFT : </p> <p> </p> <p>1. 2 XXXXX Bench w/ X-X Chains: 3RMa. (X chain < 315lb. bench; 2 XXXXXX > 315lb. XXXXX) </p> <p>X. XXXXXXX XX Press (Neutral Grip; Elbows XX) 3x12 </p> <p>3. XXXX a) Fat Bar XXXXXXXXX: XXXXX) XXXXX XXXXXXXXXX: XXXX </p> <p>X. XXXXXXXX </p> <p>a) Barbell Shrugs: 3x8 </p> <p>b) XXXXXX XX Cleans: 3x10 </p> <p>5. Arms </p> <p>a) Fat XXX Curls: XXXX </p> <p>b) DB XXXXXXX XXXXXXXXX: XXXX </p> <p> </p> <p> </p> <p> </p> <p>DYNAMIC/XXX XXXXX BODY XXXX + XXXXXXXX XXXXXX: </p> <p> </p> <p>1. XXXXXXXXX XXXX XX XXXXX (XXXXXXX XXXX, Elbows In): 3xMAX2. Back </p> <p>a. XXXX XXX “XXXX” XX Rows: XXX, XXXX </p> <p>X. Shoulders </p> <p>a) Externally XXXXXXX Face Pulls: 3x10 </p> <p>b) XXXXXXX Push-XXX: XXXX </p> <p>4. Arms </p> <p>a) XXXXXXXX XXX Curls: 3x10 </p> <p>b) XXXX XXXXXXXXX Pushdowns: XXXXXXXX </p> <p> </p> <p> </p> <p>WEEK X </p> <p> </p> <p> </p> <p>XXX EFFORT XXXXX BODY XXXX : </p> <p> </p> <p>1. X Board Bench w/ 1-X Chains: XXX </p> <p>a. (X chain &XX; 315lb. XXXXX; X XXXXXX &XX; XXXXX. XXXXX) </p> <p>X. XXXXXXX DB XXXXX (XXXXXXX Grip; XXXXXX In) XXXX </p> <p>3. Back </p> <p>a) Fat XXX Pulldowns: XXX </p> <p>b) Cable XXXXXXXXXX: 3x12 </p> <p>X. Shoulder </p> <p>a) Barbell XXXXXX: 3x12 </p> <p>b) Seated DB XXXXXX: XXXX </p> <p>5. XXXX </p> <p>a) Fat bar Curls: XXX </p> <p>b) XX XXXXXXX XXXXXXXXX: 3x12 </p> <p> </p> <p> </p> <p>WEEK X </p> <p> </p> <p> </p> <p>MAX EFFORT XXXXX BODY XXXX: </p> <p> </p> <p>1.XXXXXXXX XXX XXXXX: XXX </p> <p>1. Back </p> <p>a) XXX XXX Wide Grip XXXXXX Row: XXXX </p> <p>b) Cable Face XXXX: XXXX </p> <p>2. XXXXXXXX </p> <p>a) Front Plate Raise: XXXX </p> <p>b) XXX-pulley XXXXX Lateral XXXXX: 3x10 ea </p> <p>X. XXXX </p> <p>a) XXXXXXX DB Curls: XXXXX </p> <p> </p> <p> </p> <p> </p> <p>XXXX 6 </p> <p> </p> <p>XXX EFFORT XXXXX XXXX XXXX : </p> <p> </p> <p>1. XXXXXXXX XXX XXXXX: x8, x8, XX, XX </p> <p>2. Back </p> <p>a) XXX XXX XXXX XXXX XXXXXX XXX: 3x8 </p> <p>b) Cable Face Pull: 3x12 </p> <p>3. XXXXXXXX Front XXXXX Raise: 3x12 </p> <p>a) Low-XXXXXX Cable Lateral XXXXX: 3x12 ea </p> <p>X. Arms </p> <p>a) Incline XX Curls: XXXXXX </p> <p> </p> <p> </p> <p>XXXXXXX/REP UPPER XXXX LIFT + FOOTBALL XXXXXX: </p> <p> </p> <p>1. XXXXXXX-XXXXXX XXXXX XXXXX w/Straight XXXXXX (55% of 1RM): XXX </p> <p>2. XXXXX Strap Push-XXX: 2x15 </p> <p>3. Back </p> <p>a) Straight XXX Pulldowns: XXXX </p> <p>b) XXXXX XXXX XXXX-XXXXXX: XXXXXXX </p> <p>X. Shoulders </p> <p>a) XX XXXXXX w/Isometric Hold at Top: XXXX </p> <p>b) XXXXXXX XXXXX Reverse XXX (Thumbs in): XXXX </p> <p>X. XXXX </p> <p>a) 21’s : 3x7each) Band XXXXXXX XXXXXXXXX: XXXX </p> <p> </p><p><XX></p>">
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