Bulldog Off-Season

Bulldog Off-Season

[Bulldog Off-Season @OffBulldog]

Really good day today for SAC camp # 7... liked seeing some heavy weight on the clean and jerk, good depth in our hips on snatch, and great finish on the shuttles at the end of COD day outside! #revengetour2019
#Finish!!
@FootballHeights

[Coach Stephen Dixon Sr., CAA @CoachDixon_63]

SAC day 2!!! @FootballHeights @OffBulldog

[Bulldog Off-Season @OffBulldog]

Solid first day today...36 Dogs working to be ready for the fall!! Back on the grind tomorrow 8 am!!
@FootballHeights

[Bulldog Off-Season @OffBulldog]

Waking up tomorrow for the first day of SAC camp like...@FootballHeights

[Bulldog Off-Season @OffBulldog]

Monday 8 am....Ready or not
@FootballHeights

[Bulldog Off-Season @OffBulldog]

7 days til go time....all is quiet...for now @FootballHeights

[Bulldog Off-Season @OffBulldog]

Summer SAC camp starts at 8 am June 10th...warm ups will begin in the practice gym

[U.S. Army @USArmy]

Today, we will #HonorThem

Join us in a moment of silence on #MemorialDay to show our respect for those who paid the ultimate sacrifice while serving their country and protecting our freedom. #ServeWithHonor

Video by Sgt. Angel Vasquez

[Bulldog Off-Season @OffBulldog]

Friday OT
Squat 4-3-2
Calf Raise 3 x 10
RDL 3 x 6
Incline 3 x 3
Pushups 3 x 25
DB Side Raise 3 x 8
Tri Press 3 x 8
Good Mornings 3 x 10
10 x 100’s

[Bulldog Off-Season @OffBulldog]

Thursday OT
Snatch 4-3-2
Heavy Rack pulls 3x 5
DB Jerk 3 x 3
Chest to Bar pull-ups 3 x 10
DB Chainsaw 3 x 8 ea
DB Curl 3 x 8 ea
Toes to bar 3 x 10
2 x Ea drill each way

[Bulldog Off-Season @OffBulldog]

Tuesday OT
Front Squat 3 x 5
Calf Raise 3 x 10
DL 3 x 3
Bench 3 x 5
HS Push-up 3 x 10
Dips 3 x 12
Russian Twist 3 x 10 ea
Sprint 10 x 40 yards

[Bulldog Off-Season @OffBulldog]

Monday OT
Hang Clean 4-3-2
HC High Pull 3 x 3
Jerk 4-3-2
SS
Pull-ups 3 x 10
Str Bar Curl 3 x 8
SS
BB Bent Row 3 x 6
AB Plank 3 x 1:15

Plyo Box 15 big hops
Med Ball Clean and Jerk 3 x 10

[Bulldog Off-Season @OffBulldog]

Thursday OT
Snatch 4-3-2
Heavy Rack pulls 3x 5
DB Jerk 3 x 3
Chest to Bar pull-ups 3 x 10
DB Chainsaw 3 x 8 ea
DB Curl 3 x 8 ea
Toes to bar 3 x 10
Speed Ladder x 2 ea drill

[Bulldog Off-Season @OffBulldog]

Tuesday OT
Front Squat 3 x 5
Calf Raise 3 x 10
DL 3 x 3
Bench 3 x 5
HS Push-up 3 x 10
Dips 3 x 12
Russian Twist 3 x 10 ea
Sprint 10 x 40 yards

[Bulldog Off-Season @OffBulldog]

Already got mine set!

[Bulldog Off-Season @OffBulldog]

Weight Room only open in the morning Monday and Tuesday...Find a way!!!

[Bulldog Off-Season @OffBulldog]

Monday OT
Hang Clean 4-3-2
HC High Pull 3 x 3
Jerk 4-3-2
SS
Pull-ups 3 x 10
Str Bar Curl 3 x 8
SS
BB Bent Row 3 x 6
AB Plank 3 x 1:15

Plyo Box 15 big hops
Med Ball Clean and Jerk 3 x 10

[Bulldog Off-Season @OffBulldog]

OT’s will change format this week. WE must have great attendance these next two weeks to finish the year strong!

I’ll be there tomorrow at 5:30 am for anyone who wants to get to work early

[Bulldog Off-Season @OffBulldog]

Tuesday OT...
DB Jump Squat 3 x 5
BB Military 3 x 6
BB Upright Row 3 x 6
Plyo Pushups 3 x 12
DB Pullovers 3 x 8
Bicep Choice 3 x 8
Dips. 3 x 15
5-10-5 Shuttle 10 reps

[Gerry DeFilippo @Challenger_ST]

Put a majority of youth athletes under a bar to squat & they’ll free fall through eccentric ROM

A great deal lack eccentric strength/control

“Agility,” training for most is simple strengthening in lower body patterns

Not happy feet ladder/cone drills

Be able to CONTROL loads