7 BOWL GAMES IN 1st 7 YEARS

7 BOWL GAMES IN 1^st 7 YEARS!

WSC CHAMPIONS 2000, 2001, 2002, 2003, 2004...

NATIONAL CHAMPIONS 2004!

COUGAR STRENGTH PROGRAM INFORMATION, GOALS AND OBJECTIVES

HERE AT COLLEGE OF THE CANYONS WE HAVE THE GOOD FORTUNE OF HAVING THE STATE OF CALIFORNIA’S ONLY FULL-TIME STRENGTH AND CONDITIONING SPECIALIST. IN ADDITION, WE HAVE A STRENGTH AND CONDITIONING FACILITY THAT CAN COMPETE WITH ANY COMMUNITY COLLEGE IN THE NATION. OUR GOALS ARE QUITE SIMPLE:

DEVELOP A COMPREHENSIVE SPORT-SPECIFIC CONDITIONING PROGRAM FOR EACH OF OUR ATHLETIC TEAMS
EMPHASIZE THE IMPORTANCE OF CONDITIONING IN EACH SPORT’S SUCCESS
BUILD AN ATMOSPHERE OF CONFIDENCE AND COMPETITIVENESS IN THE CONDITIONING ARENA
BECOME BETTER ATHLETES ON THE COURT, ON THE FIELD, AND IN THE WATER THROUGH OUR ENDEAVORS IN THE WEIGHT ROOM

WE CURRENTLY HAVE A 2700 SQUARE FOOT SPORT-SPECIFIC CONDITIONING FACILITY AT THE COLLEGE. WE HAVE 10 OLYMPIC PLATFORMS, 5 MULTI-PURPOSE POWER RACKS, OVER 3000 LBS. OF RUBBER BUMPER PLATES, 5 PIECES OF HAMMER STRENGTH EQUIPMENT, 3 GLUTE HAM RAISES .

ALL OF OUR TRAINING PROGRAMS ARE BASED AROUND THE OLYMPIC LIFTS. OUR CORE LIFTS INCLUDE POWER CLEANS, (INCLUDING MANY COMBINATION LIFTS) PUSH/SPLIT-JERKS, SNATCHES, BENCH PRESS, AND SQUAT AND SINGLE LEG VARIATIONS. WE ALSO INCORPORATE QUITE A BIT OF “COMPLEX TRAINING” ESPECIALLY IN-SEASON (ALTERNATING STRENGTH MOVEMENTS WITH EXPLOSIVE OR PLYOMETRIC EXERCISES).

IN ADDITION, WE HAVE A 20 X 15 AREA WHICH HOUSES ADJUSTABLE HURDLES, PLYO BOXES, MEDICINE BALLS, SWISS (THERAPY) BALLS, AND OTHER EXPLOSIVE EQUIPMENT. WE PERFORM MOST OF OUR “IN-ROOM” EXPLOSIVE OR “CORE/TORSO” TRAINING IN THIS AREA.

WE UTILIZE SOME TYPE OF “OUTDOOR TRAINING” ALMOST EVERY TRAINING SESSION. THIS MAY INCLUDE POWER OR PLYOMETRIC TRAINING, AGILITY / QUICKNESS TRAINING, SPEED DEVELOPMENT, OR DYNAMIC FLEXIBILITY – TYPE TRAINING. WE USE PARACHUTES, OVER-SPEED BUNGEES, HARNESSES, SLEDS, SANDBAGS, LADDERS, AND MANY OTHER “UNIQUE” TRAINING METHODS.

WE TEST OUR ATHLETES ON A REGULAR BASIS IN THE AREAS OF STRENGTH, POWER, AGILITY, SPEED, FLEXIBILITY AND BODY COMPOSITION. RESULTS OF THESE TESTING PERIODS ARE CALCULATED USING THE “COUGAR IRONMAN POINT SCALE” AND ATHLETES ARE REWARDED FOR ACCUMULATING 100 POINTS. ALL OF OUR ATHLETES MAINTAIN WORKOUT CARDS SO THAT WE MAY MONITOR THEIR PROGRESS AND MAKE APPROPRIATE CHANGES IN INDIVIDUAL WORKOUTS. LASTLY, OUR TRAINING SESSIONS ARE NEVER “OPTIONAL”, THEY ARE ALL MANDATED BY THE STRENGTH STAFF AND THE SPORT COACHES.

WE FEEL THAT WE HAVE TREMENDOUS CONDITIONING FACILITIES AND A YEARLY BUDGET THAT ENABLES US TO KEEP UP WITH THE LATEST TRAINING EQUIPMENT (THANKS TO A VERY SUPPORTIVE ADMINISTRATION!) . WE RECENTLY COMPLETED THE CONSTRUCTION OF A GIANT SAND-PIT WHERE WE WILL DO A LOT OF OUR AGILITY/QUICKNESS TRAINING ALONG WITH EXPLOSIVE EXERCISES. WE HAVE A GREAT ADVANTAGE HERE AT C.O.C. IN TERMS OF STRENGTH AND CONDITIONING FACILITIES, SPORT COACH AND ADMINISTRATIVE SUPPORT, AND AN OVERALL “BUYING IN” BY EVERYONE INVOLVED IN OUR ATHLETICS PROGRAMS. THE TIME HAS COME FOR OTHER COMMUNITY COLLEGES TO STEP-UP TO THE PLATE AND SEE THE IMPORTANCE OF A FULL-TIME STRENGTH AND CONDITIONING SPECIALIST ON CAMPUS, NOT JUST FOR FOOTBALL SAKE BUT FOR ALL THE SPORT TEAMS. WE ARE VERY PROUD OF THE SUCCESS OF OUR FEMALE ATHLETIC TEAMS AND I AM EQUALLY PROUD OF THEIR WORK ETHIC AND DETERMINATION IN THE WEIGHT ROOM.

I INVITE ANY AND ALL INTERESTED COACHES TO COME BY AND SEE THE EXCITEMENT OF “COUGAR STRENGTH” . FEEL FREE TO CALL OR E-MAIL ME WITH QUESTIONS OR IF YOU WANT TO STOP BY TO SEE OUR TEAMS TRAIN.

ROBERT DOS REMEDIOS, MA, CSCS

For complete info. on the entire Cougar Strength and Conditioning program for all sports:
COUGAR STRENGTH HOME PAGE
(including instructional video clips, work outs, exercises & drills)

COUGAR FOOTBALL SAMPLE SPRING TRAINING 4 DAY SPLIT:

Monday	Tuesday	Wednesday	Thursday
Group Core Warm-up	Group Core Warm-up	Group Core Warm-up	Group Core Warm-up
Squat Variation	Bench Variation	Squat Variation	Bench Variation
Olympic Combo	Olympic Combo	Olympic Combo	Olympic Combo
Low Back / Glutes	Explosive Chest	Low Back / Glutes	Explosive Chest
Box Jump Circuit	Shoulder Circuit	Box Jump Circuit	Shoulder Circuit
OUTSIDE:	OUTSIDE:	OUTSIDE:	OUTSIDE:
*POWER*	*SPEED*	*STRENGTH*	*POWER*
Explosive jumps	Reactive Jumps/hops	Weighted Jumps	Explosive jumps
Starts (10's)	Overspeed	Weighted stadium Runs	Starts (10's)
Chutes	Chutes-release	Harnesses	Chutes
Med Balls	Form Run	Strongman	Med Balls
Sand Pit	Dynamic Flexibility	Wheelbarrells	Sand Pit
Ladder	Bounding/Skipping	Death Lunges	Ladder
Pop-Starts	Agilities	Prisoner squats/walks	Pop-Starts



	*PERIODIZATION*	*SCHEDULE:*
week	olympic	strength	assistance
	Cleans, snatch, combos, jerks	Bench, squat, jammer, press	Box jumps, RDL's, GH, UB, SC
1-2	teaching ,	fundamentals,	philosophy
			Pre-Test: 40's, '5/10/5, VJ, BF%
3-4	2-3 combo/ 3x2-3	3 x 10	3 x 10-12
5-7	2 combo/ 3x2-3	3 x 8	3 x 10
8	combo?/ 3 x 2	4 x 5	3 x 8
9	Mid-Test: Clean, Snatch	Mid-Test: BP, Squat	Mid-Test: 40's, '5/10/5, VJ, BF%
10-11	3 x 3	4 x 5	3 x 8
12-13	3-2-2	4 x 4	3 x 8
14	3-2-2	4-3-2-2	3 x 8
15	2-2-1	3-2-2-1	3 x 8
16	Post-Test: Clean, Snatch	Post-Test: BP, Squat	Post-test: 40's, '5/10/5, VJ, BF%

FOOTBALL SUMMER 2004

4 DAY SPLIT ROUTINE:

Monday	Tuesday	Wednesday	Thursday
Group Core Warm-up	Group Core Warm-up	Group Core Warm-up	Group Core Warm-up
Squat Variation	Bench Variation	Single leg hip Variation	Bench Variation
Snatch Variation	Clean Variation	Snatch Variation	Clean Variation
RDL's / GM's / GH's	Press / Jerk Variation	RDL's / GM's / GH's	Press / Jerk Variation
Upper Body Pulls	Dip / Plate or DB Circuit	Upper Body Pulls	Dip / Plate or DB Circuit
Box Jump Circuit	Lateral Jump / Slide / Hop	Box Jump Circuit	Lateral Jump / Slide / Hop
OUTSIDE:	OUTSIDE:	OUTSIDE:	OUTSIDE:
POWER	"CHAOS"	STRENGTH / POWER	ENERGY SYSTEM TRAIN.
PLYOS	CHAOS DRILLS	SANDPIT (CONDITIONING)	LACTIC ACID
CONDITIONING	CONDITIONING	STRONGMAN	ANAEROBIC
		HEAVY SLEDS	H.I.I.T.
		MED BALLS

8 WEEK PERIODIZATION CYCLE:

week	olympic	strength	assistance
	Cleans, snatch, combos, jerks	Bench, squat, Lunge etc.	RDL's, GH, GM
1	COMBO'S 4 X 3 or	4 X 8	3 X 10
	4 X 2+2
2	"	"	"

3	COMBO'S 4 X 2 or	4 X 6	3 X 8
	4 X 2+2
4	4 X 2+2-2-1-1	4 X 5	"

5	"	5-4-3	"

6	4 X 2	4-3-2	"

7	2-2-2-1	"	"

8	POST	TESTING	PERIOD

COUGAR FOOTBALL SAMPLE IN-SEASON TRAINING 3 DAY SPLIT:

MONDAY	Tuesday	Wednesday
BAR COMPLEX WARM-UP	BAR COMPLEX WARM-UP	BAR COMPLEX WARM-UP
BACK SQUAT 6-5-4 +	BENCH PRESS 6-5-4	POWER CLEAN 3-2-2-2
BOX JUMP X 5	M.B. DROP X 8	DB PC + BOX JUMP x 5
POWER SNATCH 4 X 2+2 +	PUSH/SPLIT JERKS 4 X 4	REVERSE LUNGE 6-5-4
HOP-N-STOP X 4 (3 sec)	LATERAL LADDER X 2	SPLIT BOX JUMP X 8
GOOD MORNINGS 3 X 8	M.B. THROW W/ PARTNER	GLUTE-HAM RAISE 3 X 8-10
M.B. WALL SWINGS	4 x 10 (1 leg)	PULL-UPS 2 X MAX+5
3 X 15	DB SHOULDER COMPLEX	CHIN-UPS 2 X MAX+5
4 WAY NECK X 5 +	OR	4 WAY NECK X 5 +
4 WAY NECK BULLET 10 SEC.	PLATE CIRCUIT 3 SETS	4 WAY NECK BULLET 10 SEC.

COUGAR FOOTBALL SUMMER RUNNING CONDITIONING PROGRAM 2004:

I would first like to introduce myself and welcome you to College of the Canyons. We are anxiously awaiting your arrival here on campus! My name is Coach “DOS” and I am in charge of all aspects of our Football Strength & Conditioning program. We have just completed a TREMENDOUSLY successful off-season (spring) conditioning phase and we are looking forward to a very productive pre-season (summer) phase of our conditioning. Here at C.O.C. we hold a simple philosophy dear: “NO TEAM WILL EVER BE IN BETTER CONDITION THAN US”. When push comes to shove we will wear our opponents out. It is because of this philosophy that we have very high expectations from our players in terms of preparation.

You are at a disadvantage as you are not with us during our “peak” time of conditioning. It takes a lot of self-discipline to train by yourself (away from your team) but I must urge you to RUN and RUN HARD! I have enclosed a running program with a brief description of our drills. Follow it to the letter and you will be fine when you get to camp……don’t follow it and I will know the first day you step on the field. I cannot emphasize enough the importance of your following this program. If you are out of shape your football skills will suffer and you will not be able to produce on the field. You will also be hurting during conditioning period.

Also, Keep lifting your weights. Emphasize deep Back Squats, Power Cleans, and lower back, hamstrings and abs. When you arrive, I will get with each of you to make sure you know how to perform these lifts and teach you if necessary. Good luck and we are all anticipating your arrival!

Coach dos Remedios

“WHAT WILL YOUR ANSWER BE WHEN FALL ASKS WHAT YOU HAVE DONE ALL SUMMER?!”

*refer to the run descriptions (below) for times, rest periods etc.

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
may 24 10 x 110 Stride	25	26	27	38 10 x 110 stride	29	30
31 4 x 110 stride 8 x 110 see times	1	2 4 x 110 stride 8 x 110 see times	3	4 4 x 110 stride 8 x 110 see times	5	6
7 5 x full gas 5 x ½ gas see times	8	9 5 x full gas 5 x ½ gas see times	10	11 5 x full gas 5 x ½ gas see times	12	13
14 4 x full gas 8 x ½ gas see times	15	16 4 x full gas 8 x ½ gas see times	17	18 4 x full gas 8 x ½ gas see times	19	20
21 FB WEIGHTS/ PRACTICE BEGINS!	22 4 x 110 4 x 80 4 x 60 4 x 40	23	24 4 x 110 4 x 80 4 x 60 4 x 40	25	26 4 x 110 4 x 80 4 x 60 4 x 40	27
28 14 x 110 see times	29	30 4 x 110 4 x 80 4 x 60 4 x 40	JULY 1	2 4 x full gas 8 x ½ gas see times