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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 6: Warm-up XXXXXX </p> <p>XX x 80 yd sprints XXXX Time: All-out XXXX Time: 35 sec </p> <p>X x XX XX sprints Work XXXX: XXX-out XXXX XXXX: XX XXX </p> <p>Cool-down XXX Stretch </p> <p>XXXX X: Warm-up Drills </p> <p>Agility XXXXXX XXXXXX x 2 XXXX pattern Stride Run, XXXXX XXX, XXXX XXXXXXX, XX-out XXXXXXX </p> <p>XX x XX XX sprints Work XXXX: All-out Rest Time: XX XXX </p> <p>8 x XX XX sprints Work Time: All-out XXXX XXXX: XX XXX </p> <p>XXXX-XXXX and XXXXXXX </p> <p>Week 8: Warm-up XXXXXX </p> <p>XXXXXXX XXXXXX XXXXXX x 2 each pattern Stride Run, XXXXX XXX, XXXX XXXXXXX, XX-out Shuffle, Lateral Shuffle, Snake Jump </p> <p>Plyometrics (XXXX XXXXXXXX between XXXX!!) - XXXXX Hops 2 x 8 - XXXXX XXXXX X x X - XXXX Jumps 3 x X </p> <p>10 x XX XX sprints Work Time: XXX-out XXXX Time: 25 sec </p> <p>Cool-XXXX and Stretch </p> <p>XXXX X: XXXX-XX Drills </p> <p>XXXXXXX XXXXXX Drills x 2 XXXX pattern XXXXXX XXX, Speed XXX, Icky Shuffle, In-out XXXXXXX, XXXXXXX Shuffle, Snake XXXX </p> <p>XXXXXXXXXXX (full recovery XXXXXXX sets!!) - XXXXX XXXX 2 x 10 - XXXXX XXXXX X x 8 - Tuck Jumps 3 x X </p> <p>6 x XX yd sprints XXXX XXXX: All-out XXXX Time: XX sec </p> <p>Cool-down XXX Stretch </p> <p>Week XX: XXXX-XX XXXXXX </p> <p>XXXXXXX Ladder XXXXXX x 2 XXXX XXXXXXX Stride Run, Speed Run, XXXX Shuffle, XX-out XXXXXXX, Lateral XXXXXXX, XXXXX Jump </p> <p>Plyometrics (full recovery XXXXXXX XXXX!!) - XXXXX Hops 2 x XX - Squat XXXXX 3 x 8 - XXXX XXXXX 3 x X - Split XXXXX XXXXX X x 4 </p> <p>4-Cone XXXXXXXXX x X each XXX (XXXX recovery XXXXXXX XXXX XXXXX!!) XXXXX XXX in a XXXXXX - 5 XXX apart Combo Pattern (XXXXXX, shuffle, XXXXXXXXX XXX XXXXXX) ‘X’ XXXXXXX (sprint XX, backpedal XXXXXXXX, sprint XX, XXXXXXXXX XXXXXXXX) ‘N’ Pattern (XXXXXX XX, sprint diagonal, XXXXXX up) </p> <p>10 x XX yd sprints XXXX XXXX: All-out Rest Time: XX sec </p> <p>Cool-down and XXXXXXX </p> <p>XXXX 11: Warm-XX Drills </p> <p>Agility Ladder Drills x X XXXX XXXXXXX XXXXXX Run, Speed XXX, XXXX Shuffle, XX-out XXXXXXX, Lateral Shuffle, Snake Jump, Bunny Hop, Hop-XXXXXX </p> <p>Plyometrics (XXXX recovery between XXXX!) - Squat XXXXX X x 10 - XXXXX XXXXX X x 8 - Tuck XXXXX X x X - XXXXX XXXXX Jumps X x X - Broad Jumps 3 x X </p> <p>X-XXXX Agilities x X each way (full XXXXXXXX XXXXXXX each XXXXX!!) Cones are in a square - X yds XXXXX Combo Pattern (XXXXXX, shuffle, XXXXXXXXX XXX XXXXXX) ‘X’ XXXXXXX (XXXXXX up, backpedal XXXXXXXX, XXXXXX up, backpedal XXXXXXXX) ‘N’ Pattern (sprint up, XXXXXX XXXXXXXX, XXXXXX up) XXXXXX ‘X’ (XXXXXX up XXX back in a figure X pattern) </p> <p>XXXXXXX Starts 15 x XX XXX (full XXXXXXXX XXXXXXX XXXX XXXXXX - i.e. 15-20 sec) </p> <p>Cool-XXXX XXX XXXXXXX </p> <p>Week XX: XXXXXX Rest (i.e. XXXX, XXXX or any other XXX-XXXXXX XXXXXXXX) </p> <p><b>Question X: Phil XXXXXXXX XX a XXX XXXXXXX XXXXXXXXX for a college volleyball XXXX. He XXXXXXXXXX his XXXXX XXXXXXXX XXXXXX the pre-XXXXXX XXX has been XXXXXXX XX his XXXXXXXX therapist XX XXXXX training. Design a sample 12-week XXXXXXX XXXX XXXX XXXX Phil get back in XXX game.</b> </p> <p>XXXX XXXXXXXX XXXXXX include XXXXX XXXXXXXXXX XXX a light jog XX XXX XXXXX rate XX. XXX should include XXXXX stretches for XXX XXXXXXXX XXXX you learned in XXXXXXXX therapy. XXXX for the XXXX on XXXXXXXX days XXXXXXXX XX-XX XXX-ups a XXX and on XXX days complete XX-100 sit-ups. Phil XXXXXX XXXX 2-3 min between XXXXXXXX XXX also do XXXX down XXXXXXXXX. </p> <p>Week 1-X 3 XXXXX a XXXX Dumbbell XXXXX: 3 sets of XX reps XXXXXXXX Alternating Bench Press: X sets of XX XXXX XXXXXXXX Arm XXXX-downs: X sets XX 15 reps XXXXXXXX Front XXXXXX: 3 sets XX 15 XXXX Reverse Flyes: X XXXX XX 15 reps Overhead XXXXXX XXXXXXXXXX: 3 XXXX XX 15 XXXX Dumbbell XXXXX XXXXX: X XXXX of XX XXXX Jackknife Crunches: X XXXX of XX reps Oblique Crunches: X XXXX XX XX reps External XXXXXXXX: X sets of XX XXXX </p> <p>Week X-X 3 times a XXXX Dumbbell Lunge: X sets XX 12 reps Hip XXXXXXX: 4 XXXX XX XX XXXX XXXXXXXX Chest XXXX: X XXXX of XX reps Dumbbell Pullovers: X XXXX XX 12 XXXX XXXXXXXX XXXXXXX Raises: X sets of 12 XXXX XXXXXXXX Curls: 4 sets XX 12 XXXX Tricep Pushdowns: X XXXX of XX XXXX XXXXXXXX on Stability Ball: 3 XXXX of 20 XXXX XXX XXXXX: X XXXX of XX reps </p> <p>Week 8-12 X XXXXX a XXXX Bench Press: X XXXX of X XXXX Lat Pulldowns: 3 sets XX 8 reps Dumbbell Shoulder Press: 3 sets of X XXXX XXXXXXXX Overhead Tricep Extensions: X XXXX XX 8 XXXX Crunches XX Stability Ball: 3 XXXX of XX reps Jackknife XXXXXXXX: 3 XXXX XX XX reps Jump Squat: X sets XX XX reps </p> <p><b>XXXXXXXX X:Jennifer Jones XX XXX star softball XXXXXXX for a major University. XXX XXXX her ACL XXXXXX the off-XXXXXX XXXXXXX basketball. XXX XXX XXXX cleared XX her XXXXXXXX therapist XX begin XXXXXXXX. Design a XX-XXXX XXXXXXX XXXX XXXX help Jennifer XXXXXXX for the XXXXXXXX XXXXXX.</b> </p> <p>Since XXXXXXXX XXX XXX been on her XXXX for a XXXXX XX need XX specify XX them to get XXXX XX XX XXX and XXXX XXXXXXXXXXXXX XXXX, XXXX XX XXXX XX put XXXXXXXX XX her throwing arm. XXXXX XXXX XXXXXXX a XXXX XXXX jog and stretch XXXX XX conducted. </p> <p>XXXXX 1-6 - XXXXXXX XXXXXXXXXXX and XXXXXXXX XXXXXX/improved XXXX XXXXXXXX Weeks 6-12 - Strength and XXXXX XXXXX </p> <p>Week 1-6 </p> <p>XX) Foam XXXX </p> <p>2a) XXXXXXX XXXX-ups </p> <p>XX) Correctives<span class="XXXXX-converted-XXXXX"></span> Rock-Back X-XXXXX Rotations X Mini-Band Internal/External Rotations - </p> <p>3a) Front Squat<span XXXXX="XXXXX-XXXXXXXXX-space"></span> 4 x 10 </p> <p>XX) One-Arm Cable Row<span class="apple-XXXXXXXXX-XXXXX"></span> X x X </p> <p>XX) Front XXXX Elevated XXXXX XXXXX<span XXXXX="apple-XXXXXXXXX-XXXXX"></span> 3 x 8 </p> <p>XX) TRX Row<span class="XXXXX-converted-space"></span> 3 x 12 </p> <p>5a) XXXXX Hold<span class="XXXXX-converted-space"></span> X x XX sec </p> <p>5b) Half-XXXXXXXX XXXX XXXXX<span class="XXXXX-XXXXXXXXX-space"></span> X x XX </p> <p>5c) Pallof XXXXX<span XXXXX="apple-XXXXXXXXX-space"></span> 2 x XX ea. </p> <p>XXXX X-XX </p> <p>1a) Toe XXXXXXXX streches </p> <p>2a) XXXXXXX XXXX-XX </p> <p> Hamstring XXXXXXXX - X x 6 each XXX Deadbugs - X x 8 XXXX Single-Leg RDL - 2 x X XXXX </p> <p>3a) Trap Bar Deadlift<span XXXXX="XXXXX-converted-space"></span> 4 x 5 </p> <p>XX) XXXXXXXX XXXXX<span XXXXX="apple-converted-space"></span> 3 x 8 </p> <p>4b) XXXXXXXXX XXXX XXXXXXXXX XXXXX<span XXXXX="apple-converted-XXXXX"></span> X x 8 </p> <p>5a) XXXX-XXX XXXX XXXX<span XXXXX="apple-XXXXXXXXX-space"></span> X x 8 </p> <p>XX) Face-Pulls<span class="apple-XXXXXXXXX-XXXXX"></span> 3 x XX </p> <p>XX) XXXXXXX XXXX<span class="apple-XXXXXXXXX-space"></span> X x 20 yards </p> <p> </p> <p><b>Question 6: Jimmy Davis XX XXXXXX to make this high school XXXXXXXXXX XXXX. XXXXXX a XX-week training program XX improve XXX jumping XXXXXXXX and XXXXXXX speed.</b> </p> <p>Jimmy XXXXX XXXXXX XXXX-XX XXX XXXX XXX with XXXXX XXXXXXX/stretching. XXXXX XXXXXX also try XX XX XXXXXXXXX as possible during workoutsto XXXXXXX his jumping XXXXXXXX and running speed XXX XXXXXXXX to XXXX hydrated. </p> <p>XXXX 1-X Power skipping 3x12<span class="XXXXX-XXXXXXXXX-XXXXX"></span> Repeated tuck jumps (Jump and XXXX knees high and feet under XXXX- XXXXXX)XXX<span class="XXXXX-converted-XXXXX"></span> XXXXXXXX XXXX jumps (XXX distance and XXXXXX) XXX<span XXXXX="apple-XXXXXXXXX-XXXXX"></span> Lateral obstacle jumps XXX </p> <p> Week 3-X </p> <p>Alternate Leg XXXXXXXX XXX<span class="XXXXX-XXXXXXXXX-XXXXX"></span> Single leg hops XXX<span class="apple-XXXXXXXXX-space"></span> XXXXX XXXXX (XXXXXXXX XXXXXX of jump) 3x6<span class="XXXXX-converted-space"></span> Lateral XXXXXXXX XXXXX XXX sprints (add a 15-XX yrd. XXXXXX after jumps) 2x8<span class="apple-converted-XXXXX"></span> XXXXX XXXXXXXX XXXXX and XXXXXXX (XXXXXXXX XXXXXXXXX XX jumps XXX XXXXXXX) XXX<span XXXXX="XXXXX-converted-space"></span> XXXXXXXX obstacle jumps XXX sprints (Increase XXXXXXXXX XX jumps XXX sprints) 2x8 </p> <p>XXXX X-X </p> <p>Ankle XXXXXXXXX<span class="apple-converted-XXXXX"></span> Vertical XXXXX (Go XXX repeated, XXXX XXXXXXXX XXXXX rim) 3x10<span XXXXX="XXXXX-converted-space"></span> Front obstacle jumps (XXXX XXXXXXXX cones or hurdles) 3x10<span XXXXX="apple-XXXXXXXXX-XXXXX"></span> XXXXXXX obstacle XXXXX XXXX </p> <p> </p> <p>Week 9-XX Power skipping4x10<span class="apple-XXXXXXXXX-space"></span> XXXXXXXX tuck jumps XXX<span class="apple-converted-space"></span> XXXXXXXX long XXXXX (Increase XXXXXXXX XXX height) 4x6<span class="apple-converted-XXXXX"></span> XXXXXXXX obstacle jumps4x6 </p> <p><b>XXXXXXXX 7: XXXXXX a X-XXXX program for an XXXXXXX preparing XXX the XXX combine.</b> </p> <p>XXX XXX XXXXXXX Preparation XXXXXXX XX a six-week XXXXXX that enhances XXXX athlete's XXXXX, XXXXXXXXX, agility, strength, power, XXXX XXXXXXXXXXXXX, XXXXXXX, and XXXXXXX XXXXXXX; and improves XXXXX overall football XXXXXX. </p> <p>Week X </p> <p> </p> <p>XXXXX BODY MAX EFFORT </p> <p> </p> <ul><li>BENCH PRESS: XXXX 1 XX; THEN 80% X XXXX OF X REPS </li><li>XX FLOOR PRESS (XXXXXXX GRIP) -X XXXX XX XX REPS </li><li>XXXX: </li><li>Arms: </li><li>XXXXXXXXX: </li></ul> <XX><li>DB Rows - X sets XX XX reps </li><li>Cable Face XXXXX -X XXXX of XX reps </li></ul> <XX><li>XXXXXX XXXXX - X sets of 15reps </li><li>Band Pull-Aparts -X sets XX 15 reps </li></ul> <ul><li>Front XXXXX Raises- 3 XXXX of 15reps </li><li>Cable XXXXXX Push-XXXXX – X XXXX 0f XX XXXX </li></ul> <p> </p> <p>DYNAMIC/REP UPPER XXXX XXXX + *FOOTBALL XXXXXX: </p> <p>1. Barbell Bench: XXXXX XXX XXXXX Test </p> <p>X.XXXXXXX Push-ups: XXXXX (w/ XXXXXXXX vest if XXXXXXXX) </p> <p>3. Back </p> <p>a) Timed Band XXX XXXXXXXXX: XXXX XXX </p> <p>X. Shoulders </p> <p>a) Incline Bench : XXXX (XX reps each XXXXXXXX) </p> <p>X. XXXX </p> <p>a) XXXX XXXXXXX Pushdowns: 4x25 </p> <p>b) Alternate 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 XXXX </p> <p><b></b> </p> <p>1. Bench XXXXX: 5RM </p> <p>X. Dumbbell Floor XXXXX (XXXXXXX Grip): 3x8 </p> <p>3. Back </p> <p>a) Dumbbell XXXX: 3x8 </p> <p>b) XXXXX Face XXXXX: XXX </p> <p>X. Shoulder </p> <p>a) XXXXX XXXXX XXXXX: 3x15 </p> <p>b) Band Pull XXXXXX: XXXX </p> <p>X. Arms </p> <p> a) Hammer Curls: 3x12 </p> <p>b) XXXXX XXXXXXX XXXXXXXX: 3x12 </p> <p> </p> <p>XXXXXXX/XXX UPPER BODY LIFT + FOOTBALL DRILLS: </p> <p> </p> <p>1. Barbell Push-ups: 3xMAX (w/ weighted XXXX XX XXXXXXXX) </p> <p>X. Back a. Timed XXXX Lat XXXXXXXXX: XXXX sec </p> <p>3. Shoulders </p> <p>a. XXXXXXX Bench “XXX”s: XXXX (XX XXXX each XXXXXXXX) </p> <p>X. Arms </p> <p>a. XXXX XXXXXXX XXXXXXXXX: XXXX </p> <p>b. XXXXXXXXX DB Curls: 3x10 </p> <p> </p> <p> </p> <p>XXXX 3 </p> <p> </p> <p> </p> <p>MAX EFFORT UPPER BODY LIFT : </p> <p> </p> <p>1. 2 Board XXXXX w/ X-X Chains: 3RMa. (X XXXXX &XX; 315lb. bench; 2 chains &XX; XXXXX. bench) </p> <p>2. XXXXXXX DB Press (Neutral Grip; Elbows In) 3x12 </p> <p>3. Back a) Fat Bar Pulldowns: XXXXX) XXXXX XXXXXXXXXX: XXXX </p> <p>X. Shoulder </p> <p>a) Barbell XXXXXX: XXX </p> <p>b) XXXXXX DB XXXXXX: XXXX </p> <p>X. XXXX </p> <p>a) Fat bar Curls: 3x10 </p> <p>b) DB XXXXXXX Extension: 3x10 </p> <p> </p> <p> </p> <p> </p> <p>XXXXXXX/XXX UPPER BODY LIFT + FOOTBALL XXXXXX: </p> <p> </p> <p>1. XXXXXXXXX XXXX XX XXXXX (Neutral Grip, Elbows XX): XXXXXX. XXXX </p> <p>a. High Rep “Kroc” XX XXXX: 1x8, 1x30 </p> <p>3. XXXXXXXXX </p> <p>a) XXXXXXXXXX Rotated XXXX Pulls: 3x10 </p> <p>b) XXXXXXX XXXX-ups: XXXX </p> <p>4. XXXX </p> <p>a) XXXXXXXX Bar Curls: XXXX </p> <p>b) XXXX Alternate Pushdowns: 3x20each </p> <p> </p> <p> </p> <p>WEEK 4 </p> <p> </p> <p> </p> <p>MAX XXXXXX UPPER XXXX XXXX : </p> <p> </p> <p>1. 2 XXXXX Bench w/ 1-2 Chains: 1RM </p> <p>a. (1 chain &XX; XXXXX. bench; 2 XXXXXX > 315lb. XXXXX) </p> <p>2. Incline XX Press (XXXXXXX XXXX; Elbows In) XXXX </p> <p>X. Back </p> <p>a) Fat Bar Pulldowns: 3x8 </p> <p>b) Cable Scarecrows: 3x12 </p> <p>4. XXXXXXXX </p> <p>a) XXXXXXX XXXXXX: XXXX </p> <p>b) XXXXXX DB XXXXXX: 3x12 </p> <p>X. XXXX </p> <p>a) XXX XXX XXXXX: XXX </p> <p>b) DB XXXXXXX Extension: 3x12 </p> <p> </p> <p> </p> <p>WEEK 5 </p> <p> </p> <p> </p> <p>MAX XXXXXX UPPER BODY LIFT: </p> <p> </p> <p>1.XXXXXXXX Bar Bench: 3RM </p> <p>1. Back </p> <p>a) Fat XXX XXXX XXXX Seated XXX: 3x10 </p> <p>b) Cable Face XXXX: 3x10 </p> <p>X. Shoulder </p> <p>a) XXXXX XXXXX XXXXX: 3x10 </p> <p>b) XXX-pulley XXXXX Lateral Raise: XXXX XX </p> <p>X. Arms </p> <p>a) Incline DB XXXXX: 3x8ea </p> <p> </p> <p> </p> <p> </p> <p>WEEK X </p> <p> </p> <p>XXX XXXXXX XXXXX XXXX XXXX : </p> <p> </p> <p>X. Football XXX XXXXX: XX, XX, x6, x4 </p> <p>2. XXXX </p> <p>a) Fat bar Wide Grip Seated Row: XXX </p> <p>b) XXXXX Face XXXX: 3x12 </p> <p>X. XXXXXXXX Front XXXXX XXXXX: XXXX </p> <p>a) XXX-pulley Cable Lateral XXXXX: 3x12 ea </p> <p>4. XXXX </p> <p>a) XXXXXXX DB Curls: 3x10ea </p> <p> </p> <p> </p> <p>DYNAMIC/XXX UPPER XXXX LIFT + FOOTBALL DRILLS: </p> <p> </p> <p>X. XXXXXXX-XXXXXX XXXXX Press w/XXXXXXXX XXXXXX (XX% of 1RM): 6x3 </p> <p>2. Blast XXXXX Push-ups: 2x15 </p> <p>3. XXXX </p> <p>a) Straight XXX Pulldowns: 3x10 </p> <p>b) XXXXX XXXX Pull-Aparts: XXXXXXX </p> <p>4. XXXXXXXXX </p> <p>a) XX Shrugs w/XXXXXXXXX XXXX at XXX: 3x10 </p> <p>b) XXXXXXX Bench Reverse Fly (XXXXXX in): XXXX </p> <p>5. XXXX </p> <p>a) 21’s : XXXXXXX) XXXX Triceps pushdowns: 3x25 </p> <p> </p><p><br></p>">
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