Bloomington Football
Strength and Conditioning
2011-2012

Congratualations to Devin Gibson (775), Devinn Cameron (820), Rayvon Shorter (800), and Ryan Rembert (755) for becoming the newest members of the 750 Club!!!  For complete results, click on the Recent Test Results link below...

 

Select a Category

Off-Season Workout 750 Club
Plyometrics 1000 Club
Strength Testing 1200 Club
Rewards Steak Dinner Winners
  Recent Test Results

Off-Season Workout

Monday Tuesday Thursday Friday
ABS/Conditioning ABS/Conditioning ABS/Conditioning ABS/Conditioning
Bench Press (see rep chart) Parallel Squat (see rep chart) Incline Bench (see rep chart) Power Clean (see rep chart)
Incline Flies 3x10 Hang Clean 4x6 Hammer Dumbbell Press 3x10 1 Legged Box Step Ups 3x10
Dumbbell Lat Pull 3x10 Diamond Bar Dead Lift 3x10 Overhand Pull-ups 3x failure Straight Leg Dead Lift 3x10
Push Press Machine 3x10 Shrugs 3x10 Push Press Machine 3x10 Leg Extensions 3x10
Front Lat Pulldown (wide grip) 3x10 Leg Curls 3x10 Front Lat Pulldown (narrow grip) 3x10 Upright Rows 4x10 (2 sets wide grip, 2 sets narrow grip)
Shoulder Raises
Front 2x10
Side 2x10
Rear 2x10		 Calve Extensions 3x10 (step ups) Plate Lift Shoulder Circuit 3x10 Calve Extensions 3x10 (step ups)
Tricep Extensions 3x10 Box Jumps  (in front and side to side)3x10 Tricep Extensions 3x10 Box Jumps 3x10 (in front and side to side)
Bicep Curls 3x10   Bicep Curls 3x10  

***Plyometrics will be done at the completion of each workout***

Bench and Squat Repetition Chart

Weeks 1 and 2 10, 8, 8, 10
Weeks 3-5 10, 8, 6, 6, 8, 10
Weeks 6-8 8, 6, 4, 4, 6, 8
Weeks 9 and 10 6, 4, 2, 2, 4, 6
Week 11 Strength Test

Power Clean Repetition Chart

Weeks 1 and 2 6, 6, 6, 6
Weeks 3-5 6, 4, 4, 6
Weeks 6-8 6, 4, 2, 2, 4, 6
Weeks 9 and 10 4, 2, 1, 1, 2, 4
Week 11 Strength Test

 

Plyometric Workouts

Box Jumps

 4 sets of 30 seconds with a 2 minute rest between sets. (Increase time as endurance increases).

Stairs

 3 sets - every step, 3 sets - skip a step, 3 sets - bounding (both feet together) every step, 3 sets bounding skip a step.   Take a five minute rest, the repeat all 12 sets.

Jump Rope

 Right foot - 100 hops, Left foot - 100 hops, Both feet - 100 hops, Alternating feet - 100 hops.   Take a five minute rest then repeat all 4 sets.

Suicides

 (on a basketball court) Start on end line.  Sprint to free throw line and back, half court line and back, opposite free throw line and back, and full court and back.  Repeat 4-6 times during one workout.

Lateral Drills

 ( in a free throw lane) Shuffle laterally, back and forth across free throw lane, touching each side.  Continue for 30 seconds counting reps.  Try to increase the number of reps. each set.  4-6 sets in one workout.

Dot Drill

 3-4 sets of the entire dot drill routine.  See Coach Baldwin if you don't know it.  Time each set and try to decrease time over the course of a 10 week lifting cycle.  A good time is below 60 seconds.  Dot drill mats are located in the plyometrics room.

Speed Ladder

 Complete a series of foot speed patterns using a speed ladder.

Mini Hurdles

 Single step, double step, lateral step, hop and weave through 12 inch mini hurdles.

Strength Testing

        Strength testing will be done three times during the off-season.  If you are not involved in another sport at the time of a test, your attendance is mandatory. Testing will consist of the following:

Bench (3-5 Repetition Max)
Squat (3-5 Repetition Max)
Clean (1 Repetition Max)
Dips (Maximum Reps)
Vertical Jump
40 yard dash

Testing Dates for 2009-2010

Test #1 Test #2 Test #3
Wednesday, December 1st Wednesday, February 16th Wednesday, May 11th

***Make plans now, there are no excuses for missing a test.***

Rewards

        Rewards will be given to lifters, who complete all tests, for the following achievements.

Achievement Standard Reward
Attendance 80% or better during lifting cycle, with completed paperwork. T-Shirt
Bench Press 11/2 times your body weight or 300 pounds Steak Dinner
Squat 2 times your body weight or 400 pounds Steak Dinner
750 Club Bench+Squat+Clean=750 pounds T-Shirt
1000 Club Bench+Squat+Clean=1000 pounds T-Shirt

***Bench and Squat must increase by 50 pounds for additional steak dinners***

750 Club Members

Members 1997-2007
Name Total Amount Date
Davion Howard 790 Feb. '08
Ryne Dicken 755 Feb. '08
Nathan Lienhop 750 Feb. '08
Justin Embry 780 Feb. '08
Cody Hubbs 785 Feb. '08
Luther Thompson 895 Feb. '08
Michael Whalen 785 Feb. '08
Greg Patton 880 Feb. '08
James Monroe 915 May '08
Bradley Nicholas 760 May '08
Jeff Drake 800 May '08
Kyle McAvoy 845 May '08
Luke McAvoy 820 May '08
Eric Schmidt 780 May '08
Dallas Thorton 845 May '08
Brandon Ross 800 May '08
Tyler Dehart 770 July '08
Dean Jordan 775 July '08
Jake Nobling 860 Dec.'08
Donnie Bogle 760 Dec. '08
Chris Childers 790 Feb. '09
Chris Swanson 830 Feb. '09
Corey Wilson 750 Feb. '09
Seth Devine 820 Feb. '09
Dionte Helm 795 Feb. '09
Treyton Shickel 750 Feb. '09
Brett Irwin 810 Feb. '09
Ky Newbill 810 Feb. '09
Justin Brooks 940 May '09
Torre Harrell 755 May '09
CB Manahan 830 May '09
Carlton Slaughter 755 May '09
Ryan Strange 755 May '09
Donovan Roberts 810 May '09
Ryan Nguyen 775 July '09
Matt Varney 750 Nov. '09
David Thul 775 Nov. '09
Tyler Dicken 785  Feb. '10
Michael Reilly 755 Feb. '10
Mark Barnhill 750 Feb. '10
Irvin Hooker 870 May '10
Lee Brewer 765 May '10
Jonothan Wimp 780 May '10
Cameron Herald 775 July '10
Jared Ogg 765 July '10
Stephon Rudicil 830 July '10
Larry Williams  775 July '10
Andrew Marion 760 July '10
Adam Swords 750 July '10
Troy Smith 780 Dec. '10
Cole Trickel 795 Dec. '10
Javon Johnson 765 Feb. '11
Tyler Freehill 785 Feb. '11
Chance Mendiola 750 Feb. '11
Jimmy Roberts 760 Feb. '11
Kendrick Cooley 750 Feb. '11
Joe Grant 765 Feb. '11
Jordan Somlar 750 Feb. '11
Josh Jasso 780 May '11
Emerson Evans 750 May '11
Devin Hill 790 May '11
Dakota Houchin 770 May '11
Ian Kolic 785 May '11
Deajon Willis 820 May '11
Davin Biggs 750 July '11
David Vaught 770 July '11
Caleb Meyer 750 July '11
Devon Roberts 800 July '11
Isaiah Thompson 810 July '11
Austin Weltha 750 July '11
Tre Sims 815 July '11
Devin Gibson 775 Nov. '11
Devinn Cameron 820 Nov. '11
Rayvon Shorter 800 Nov. '11
Ryan Rembert 755 Nov. '11

1000 Club Members
(The Select Few)
Name Total Amount Date
Otis Harris 1000 Mar. '98
Dustin Casey 1020 May '99
Seth Livingston 1025 May '99
D.J. Bagwell 1120 Feb. '00
Damon Mehlberg 1190 Mar. '02
Greg Callahan 1000 May '01
Chris McWhorter 1035 May '02
Tyler Noonan 1005 July '02
Dan Pettie 1010 Mar. '03
Justin Harrison 1085 July '03
Mikey Kelch 1125 May '04
Matt Logsdon 1030 May '04
Jeremy Early 1045 July '04
Jared Woodrey 1000 July '04
Emmanuel Jones 1050  July '04
Chris Jameson 1005 March '05
Eric Flyod 1165 May '06
Tyler Bishop 1010 May '05
Tyler Cain 1015 May '05
Brian Temple 1020 May '05
Justin Hale 1005 July '05
Ryan Kernes 1010 July '05
Dustin Kelly 1000 July '05
Valshun Powe 1115 July '05
David Simmons 1000 July '05
Jacob Welker 1010 July '05
Marcus Carter 1105 May '07
Dexter Brown 1020 May '07
Quay Hall 1185 May '07
Will Bishop 1005 May '07
Chris Love 1020 May '07
Marquis Williams 1030 May '07
Marcus Johnson 1075 May '07
Ricky Walker 1040 May '07
Derrick Simmons 1015 Feb. '08
Darrelynn Dunn 1015 May '08
Kyle Reilly 1005  May '08
Verl Jamison 1040 Dec. '08
Dane Thorton 1045 Feb. '09
Kyle McAvoy 1000 Feb. '09
Todd Boaz 1045 May '09
Luke McAvoy 1055 May '10
Michael Whalen 1010 May '09
Demetrius West 1120 July '10
Justin Brooks 1055 Feb. '10
Cody Hubbs 1055 Feb. '10
Luther Thompson 1065 Feb. '10
Seth Devine 1005 May '10
Dionte Helm 1030 May '10
Dallas Thornton 1065 May '10
Donovan Robers 1005 May '11
Cole Trickel 1020 Nov. '11

Steak Dinner Winners

Steak Dinners 1996-2007

Name Accomplishment Date
Nate Hines 425 Squat Feb. '08
Adam Peden 440 Squat Feb. '08
Derrick Simmons 515 Squat Feb. '08
Kyle Stark 360 Squat Feb. '08
Cody Hubbs 370 Squat Feb. '08
Ryan Nguyen 330 Squat Feb. '08
Michael Reilly 310 Squat Feb. '08
Luther Thompson 425 Squat Feb. '08
Michael Whalen 410 Squat Feb. '08
Greg Patton 425 Squat Feb. '08
Davion Howard 425 Squat May '08
James Monroe 425 Squat May '08
Mykul Pearson 400 Squat May '08
Cam Titlow 310 Bench May '08
Travis Castillo 300 Bench May '08
Jason Cole 305 Squat May '08
Dane Thorton 475 Squat May '08
Brooks Tryon 425 Squat May '08
Jeff Drake 400 Squat May '08
Dean Jordan 370 Squat May '08
Carlton Slaughter 370 Squat May '08
Dallas Thorton 425 Squat May '08
Michael Whalen 475 Squat May '08
Greg Patton 290 Bench May '08
Brandon Ross 400 Squat May '08
Tyler Dehart 370 Squat July '08
Ryne Dicken 370 Squat July '08
Jake Nobling 425 Squat July '08
Verl Jamison 450 Squat July '08
Kyle McAvoy 410 Squat July '08
Drew Padin 300 Squat July '08
Verl Jamison 310 Bench Dec. '08
Curtis Bradley 280 Squat Dec. '08
Todd Boaz 310 Bench Feb. '09
Travis Castillo 405 Squat Feb. '09
Ryne Dicken 425 Squat Feb. '09
Verl Jamison 530 Squat Feb. '09
Adam Lienhop 330 Squat Feb. '09
Kyle Stark 285 Bench Feb. '09
Dane Thorton 530 Squat Feb. '09
Corey Wilson 375 Squat Feb. '09
Seth Devine 380 Squat Feb. '09
Justin Embry 400 Squat Feb. '09
Cody Hubbs 440 Squat Feb. '09
Kyle McAvoy 300 Bench Feb. '09
Kyle McAvoy 475 Squat Feb. '09
Eric Schmidt 245 Bench Feb. '09
Dallas Thorton 475 Squat Feb. '09
Curtis Bradley 345 Squat Feb. '09
Brett Irwin 370 Squat Feb. '09
Ky Newbill 400 Squat Feb. '09
Todd Boaz 480 Squat May '09
Jeremiah Brittin 505 Squat May '09
Derrick Simmons 275 Bench May '09
Justin Brooks 260 Bench May '09
Justin Brooks 435 Squat May '09
Torre Harrell 370 Squat May '09
Cody Hubbs 495 Squat May '09
Dean Jordan 420 Squat May '09
CB Manahan 400 Squat May '09
Ryan Strange 385 Squat May '09
Kelvon Wilkes 310 Squat May '09
Dean Jordan 475 Squat July '09
Luke McAvoy 485 Squat July '09
Ryan Nguyen 425 Squat July '09
Michael Whalen 530 Squat July '09
Jared Ogg 405 Squat July '09
Demetrius West 315 Bench July '09
Demetrius West 485 Squat July '09
Seth Devine 450 Squat Nov. '09
Luke McAvoy 300 Bench Nov. '09
David Thul 345 Squat Nov. '09
Adam Swords 300 Squat Nov. '09
Justin Brooks 320 Bench Feb. '10
Dionte Helm 405 Squat Feb. '10
Cody Hubbs 300 Bench Feb. '10
Michael Reilly 245 Bench Feb. '10
Treyton Shickel 380 Squat Feb. '10
Luther Thompson 310 Bench Feb. '10
Luther Thompson 500 Squat Feb. '10
David Thul 410 Squat Feb. '10
Justin Brooks 500 Squat May '10
Seth Devine 515 Squat May '10
Jeff Drake 450 Squat May '10
Dionte Helm 530 Squat May '10
Irvin Hooker 450 Squat May '10
Treyton Shickel 430 Squat May '10
Dallas Thornton 545 Squat May '10
Michael Whalen 280 Bench May '10
Demetrius West 555 Squat May '10
Jonothan Wimp 365 Squat May '10
Cameron Herald 380 Squat July '10
Donovan Roberts 435 Squat July '10
Demetrius West 605 Squat July '10
Larry Williams 345 Squat July '10
Jayden Thompson 300 Squat July '10
Adam Swords 365 Squat July '10
Troy Smith 345 Squat Dec. '10
Devin Hill 320 Squat Dec. '10
Kendrick Cooley 320 Squat Dec. '10
Josh Jasso 345 Squat Feb. '11
Tyler Freehill 370 Squat Feb. '11
John Kissel 255 Squat Feb. '11
Jimmy Roberts 370 Squat Feb. '11
Lee Brewer 425 Squat May '11
Brett Irwin 300 Bench May '11
Josh Jasso 225 Bench May '11
Donovan Roberts 300 Bench May '11
Shaun Ahlers 300 Squat May '11
Davin Biggs 320 Squat May '11
Emerson Evans 355 Squat May '11
Devin Hill 370 Squat May '11
Ian Kolic 370 Squat May '11
Jimmy Roberts 450 Squat May '11
Demarco Young 310 Squat May '11
Demetrius West 370 Bench July '11
Jacob Blankenship 330 Squat July '11
Kendrick Cooley 385 Squat July '11
Devaughn Dix 300 Squat Nov. '11
Cole Trickel 450 Squat Nov. '11
Ryan Reilly 310 Squat Nov. '11
Jacob Blankenship 235 Bench Nov. '11
Recent Test Results
2010-2011
Test #1 Test #2 Test #3
Juniors Juniors Juniors
Sophomores Sophomores Sophomores
Freshmen Freshmen Freshmen

Summer Test

Juniors Test #1

Name Dips Vertical Bench Squat Clean Club Total
Nick Baize 11 25 190 240 165 595
Davin Biggs 15 28 225 315 210 750
Charlee Bruce 17 25 130 295 145 570
Devaughn Dix 23 238 175 300 195 670
Emerson Evans 19 28 245 385 195 825
Jesse Felker 0 0 0 0 0 0
Tyler Freehill 0 21 225 380 205 810
McLean Funk 7 23 185 250 185 620
Ben Gessel 0 0 0 0 0 0
Devin Gibson 13 24 245 345 185 775
Jesse Glaub 0 0 0 0 0 0
Devon Hill 0 0 0 0 0 0
Josh Hoye 0 0 0 0 0 0
John Kissel 0 0 0 0 0 0
Ian Kolic 27 0 0225 0 215 440
Terrell Littleton 0 0 0 0 0 0
Andrew Marion 0 0 275 0 230 505
Chance Mendiola 13 21 225 330 195 750
John Moss 3 21 175 265 175 615
Jimmy Roberts 17 19 230 460 185 875
Donte Robertson 0 0 0 0 0 0
Anthony Sanchez 0 0 0 0 0 0
Adam Swords 0 0 0 0 0 0
Jayden Thompson 0 28 220 300 185 705
Cole Trickel 2 16 330 450 240 1020
David Vaught 10 24 215 315 200 730
Wes Williams 10 24 175 265 175 615
Demarco Young 21 28 0 0 0 0
Rasheed Walker 12 27 150 255 125 530

Sophomores Test #1

Name Dips Vertical Bench Squat Clean Club Total
Tavarion Akines 13 24 175 285 135 595
Steven Bishop 0 0 0 0 0 0
Jacob Blankenship 21 23 235 330 170 735
Devinn Cameron 3 18 280 345 195 820
Kendrick Cooley 20 28 215 265 215 695
Nathan Dickerson 0 0 0 0 0 0
Byron Gardner 0 0 0 0 0 0
Joe Grant 11 0 0 0 0 0
Tiquan Hamer 1 16 185 220 165 570
Ravonte Howard 0 0 0 0 0 0
Bobby Johnson 0 0 0 0 0 0
Cody Johnson 0 0 0 0 0 0
Levi Justice 10 19 185 300 175 660
Connor Leathers 0 0 0 0 0 0
Joe Levier 13 19 140 205 115 460
David Lowe 0 17 175 345 180 700
Nathan Mast 9 20 150 230 95 475
Caleb Meyer 14 22 225 265 195 685
Ryan Reilly 12 22 160 310 195 665
Devon Roberts 21 22 245 370 205 820
Jake Romani 15 22 225 310 185 720
Rayvon Shorter 8 19 245 370 185 800
Jordon Somlar 0 0 270 370 185 825
Alex Watret 3 21 180 225 180 585
Austin Weltha 20 22 205 285 205 695
Jacob Whitcomb 3 0 180 245 120 545

Freshmen Test #1

Name Dips Vertical Bench Squat Clean Club Total
Nick Arnold 0 0 0 0 0 0
Phoenix Bauer 10 25 155 265 175 595
Darius Bess 0 0 0 0 0 0
Donovan Butler 0 0 0 0 0 0
Ricardo Cantu 0 0 0 0 0 0
Tray Cook 0 0 0 0 0 0
Austin Davis 15 17 130 195 135 460
Eric Dreyer 0 0 125 205 125 455
Kyle Elkin 0 0 0 0 0 0
Jonas Elterich 10 25 165 245 150 560
Zach Fannin 0 0 0 0 0 0
Reggie Felton 2 18 110 170 115 395
Sam Flegel 0 0 0 0 0 0
Job Gampa 0 0 0 0 0 0
Sam Giessinger 5 19 115 185 105 405
Marcus Griffin 0 0 0 0 0 0
Kendall Johnson 0 18 155 275 125 555
Larry Lanier 0 0 0 0 0 0
Donovan Loftin 0 0 115 225 135 475
Garret Lyle 0 0 0 0 0 0
Kameron Major 0 0 0 0 0 0
Seyveon Martin 30 23 175 225 125 525
Malik Mathews 0 0 0 0 0 0
George Metcalf 0 0 0 0 0 0
Chris Neal 9 26 140 225 165 530
Patrick Nichols 0 0 0 0 0 0
Eric Novak 3 0 135 185 95 415
Ryan Rembert 0 13 195 395 165 755
Thomas Roberts 0 0 0 0 0 0
Clay Schuh 0 13 170 300 125 595
Calib Seidschlag 0 0 0 0 0 0
Kewane Spinks 0 17 210 185 0 395
Steffan Spires 0 0 0 0 0 0
Ben Stevens 4 17 120 225 135 480
Jalen Sturdivant 0 12 145 160 145 450
Justice Sturdivant 0 0 0 0 0 0
Wyatt Toepke 0 0 0 0 0 0
Cory Trunell 0 0 0 0 0 0
Ken Tudor 10 22 115 185 105 405
Jacob Walls 2 14 100 85 85 270
Jonathon Warren 10 27 110 180 85 375
Stephen Weis 12 21 115 150 0 265
Oleg Lozytskyi 0 0 0 0 0 0
Jacob Potter 0 0 0 0 0 0

Juniors Test #2

Name Dips Vertical Bench Squat Clean Club Total
             

Sophomores Test #2

Name Dips Vertical Bench Squat Clean Club Total
             

Freshman Test #2

Name Dips Vertical Bench Squat Clean Club Total
             

Juniors Test #3

Name 40 Dips Vertical Bench Squat Clean Club Total
               

Sophomores Test #3

Name 40 Dips Vertical Bench Squat Clean Club Total
               

Freshman Test #3

Name 40 Dips Vertical Bench Squat Clean Club Total
               

Summer Test

The summer test was optional, and completed primarily by those lifters making a final attempt to qualify for a lifting club.

Name Bench Squat Clean Club Total