Merced College - Summer Conditioning: Blue Devil Football

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Summer Conditioning 2005 • Blue Devil Football

Tuesday 5/31	Thursday 6/02	Saturday 6/04
•Stretch/Warm-up •800 (2 Laps) •60 Meters @ 3X5 @ 60% •800 (2 Laps)	•Stretch/Warm-up •800 (2 Laps) •60 Meters @ 3X5 @ 60% •800 (2 Laps)	•Stretch/Warm-up •800 (2 Laps) •60 Meters @ 3X5 @ 60% •800 (2 Laps)
Tuesday 6/07	Thursday 6/09	Saturday 6/11
•Stretch/Warm-up •800 (2 Laps) •6X100 Meters @ 60% •800 (2 Laps)	•Stretch/Warm-up •800 (2 Laps) •2X100 Meters @ 70% •4X150 Meters @ 70%	•Stretch/Warm-up •800 (2 Laps) •6X100 Meters @ 60% •800 (2 Laps)
Tuesday 6/14	Thursday 6/16	Saturday 6/18
•Stretch/Warm-up •800 (2 Laps) •2X100 Meters @ 70% •3X200 Meters @ 60% •800 (2 Laps)	•Stretch/Warm-up •800 (2 Laps) •3X100 Meters @ 70% •2X200 Meters @ 70% •800 (2 Laps)	•Stretch/Warm-up •800 (2 Laps) •2X150 Meters @ 70% •3X200 Meters @ 60% •800 (2 Laps)
Tuesday 6/21	Thursday 6/23	Saturday 6/25
•Stretch/Warm-up •800 (2 Laps) •Stadiums (see below) •800 (2 Laps)	•Stretch/Warm-up •800 (2 Laps) •3X100 Meters @ 70% •2X150 Meters @ 60% •800 (2 Laps)	•Stretch/Warm-up •800 (2 Laps) •Stadiums (see below) •800 (2 Laps)
Tuesday 6/28	Thursday 6/30	Saturday 7/02
•Stretch/Warm-up •800 (2 Laps) •6X150 Meters @ 70% •800 (2 Laps)	•Stretch/Warm-up •800 (2 Laps) •Stadiums (see below) •800 (2 Laps)	•Stretch/Warm-up •800 (2 Laps) •6X150 Meters @ 80% •800 (2 Laps)
Tuesday 7/05	Thursday 7/07	Saturday 7/09
•Stretch/Warm-up •800 (2 Laps) •Stadiums (see below) •800 (2 Laps)	•Stretch/Warm-up •800 (2 Laps) •6X60 Meters @ 80% •2X100 Meters @ 80% •800 (2 Laps)	•Stretch/Warm-up •800 (2 Laps) •Stadiums (see below) •800 (2 Laps)
Tuesday 7/12	Thursday 7/14	Saturday 7/16
•Stretch/Warm-up •800 (2 Laps) •10X10 Meters @100% •8X20 Meters @100% •6X40 Meters @ 90% •2X100 Meters @ 80% •800 (2 Laps)	•Stretch/Warm-up • 800 (2 Laps) •Stadiums (see below) •800 (2 Laps)	•Stretch/Warm-up • 800 (2 Laps) •10X10 Meters @100% •8X20 Meters @100% •6X40 Meters @ 90% •2X100 Meters @ 80% •800 (2 Laps)
Tuesday 7/19	Thursday 7/21	Saturday 7/23
•Stretch/Warm-up •800 (2 Laps) •Stadiums (see below) •5X10 Meters @ 100% •4X20 Meters @ 100% •3X40 Meters @ 90% •2X100 Meters @ 80% •2X150 Meters @ 80% •800 (2 Laps)	•Stretch/Warm-up • 800 (2 Laps) •Stadiums (see below) •5X10 Meters @ 100% •4X20 Meters @ 100% •3X40 Meters @ 90% •2X100 Meters @ 80% •2X150 Meters @ 80% •800 (2 Laps)	•Stretch/Warm-up •800 (2 Laps) •Stadiums (see below) •5X10 Meters @ 100% •4X20 Meters @ 100% •3X40 Meters @ 90% •2X100 Meters @ 80% •2X150 Meters @ 80% •800 (2 Laps)

* 2 to 3 minute rest between reps on sprints

Stadiums
*Run each step (stair)	*Double Leg Bounds
*Run every other step (stair)	*Lunge all the way up
*Single Leg Bounds	*Never run down the stairs

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