Bloomington Football
Strength and Conditioning
2009-2010

Congratulations to Ryan Nguyen for becoming the newest member of the 750 Club!!!  For summer test results, click the Recent Test Results tab on the menu below...

 

Select a Category

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

Off-Season Workout

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

***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, November 18th Wednesday, February 24th Wednesday, May 12th

***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 1997-2005
Name Total Amount Date
Frank Ford 880 Mar. '06
Brad Lanham 770 Mar. '06
Steve Perkins 810 Mar. '06
Joey Tyson 820 Mar. '06
Terry Bausley 770 Mar. '06
Will Bishop 775 Mar. '06
Zack Collins 750 Mar. '06
Levi Johnson 815 Mar. '06
Xavier Marsh 770 Mar. '06
Zack Taylor 750 Mar. '06
Marcus Johnson 800 Mar. '06
Quay Hall 800 Mar. '06
Torey Stepney 810 May '06
Ben Ehrlick 785 May '06
Jake Lehr 780 May '06
Dexter Brown 770 May '06
Kyle Reilly 750 May '06
Ricky Walker 760 May '06
Charlie Schmelzer 750 May '06
Jerome Somlar 810 July '06
Eric Furler 815 Nov. '06
Chris Hale 805 Nov. '06
John Cook 815 Feb. '07
Terry Davis 775 Feb. '07
Matt Rush 765 Feb. '07
Marquis Williams 970 Feb. '07
John Hines 805 Feb. '07
Adam Peden 755 Feb. '07
Josiah Pettie 820 Feb. '07
Cam Titlow 795 Feb. '07
Todd Boaz 760 Feb. '07
Derrick Simmons 800 Feb. '07
Alex Dunn 770 May '07
Jacob Koch 755 May '07
Darrelynn Dunn 775 May '07
Nate Hines 780 May '07
Jeremiah Brittin 775 May '07
Travis Castillo 785 May '07
Brooks Tryon 770 May '07
Dane Thorton 770 July '07
Jeffrey Jones 750 July '07
Mykul Pearson 775 Dec. '07
Ethan Young 775 Dec. '07
Verl Jamison 815  Dec. '07
Kyle Stark 755 Dec. '07
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

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 1010 July '09
Michael Whalen 1000 July '09
Demetrius West 1065 July '09
Justin Brooks 1055 Feb. '10
Cody Hubbs 1055 Feb. '10
Luther Thompson 1065 Feb. '10

Steak Dinner Winners

Steak Dinners 1996-2005

Name Accomplishment Date
Adam Peden 260 Squat Nov. '05
Stephen Esch 475 Squat Mar. '06
Frank Ford 430 Squat Mar. '06
Andy Malinowski 415 Squat Mar. '06
Matt Musick 450 Squat Mar. '06
Steve Perkins 430 Squat Mar. '06
Joey Tyson 380 Squat Mar. '06
Erik Wilson 495 Squat Mar. '06
Will Bishop 390 Squat Mar. '06
Nick Bowles 315 Squat Mar. '06
Marcus Carter 405 Squat Mar. '06
Levi Johnson 400 Squat Mar. '06
Chris Love 410 Squat Mar. '06
Xavier Marsh 410 Squat Mar. '06
Joe Roberts 365 Squat Mar. '06
Tyler Sipes 360 Squat Mar. '06
Zack Taylor 380 Squat Mar. '06
Kris Ateman 280 Squat Mar. '06
Nate Hines 340 Squat Mar. '06
Marcus Johnson 405 Squat Mar. '06
Adam Peden 355 Squat Mar. '06
Josiah Pettie 380 Squat Mar. '06
Brandon Ross 315 Squat Mar. '06
Rich Kwitkowski 465 Squat May '06
Torey Stepney 435 Squat May '06
Joey Tyson 440 Squat May '06
Terry Bausley 450 Squat May '06
Will Bishop 460 Squat May '06
Marcus Carter 315 Bench May '06
Marcus Carter 515 Squat May '06
Zack Collins 405 Squat May '06
Jake Lehr 425 Squat May '06
Dexter Brown 370 Squat May '06
Bryce Clarenson 230 Squat May '06
Quay Hall 400 Squat May '06
Cameron Hernandez 285 Squat May '06
Kyle Reilly 355 Squat May '06
Jerome Somlar 415 Squat July '06
John Cook 365 Squat Nov. '06
Terry Davis 330 Squat Nov. '06
Eric Furler 390 Squat Nov. '06
Chris Hale 455 Squat Nov. '06
Chris Love 475 Squat Nov. '06
Charlie Schmelzer 450 Squat Nov. '06
Dexter Brown 425 Squat Nov. '06
Quay Hall 460 Squat Nov. '06
John Cook 420 Squat Feb. '07
Alex Dunn 320 Squat Feb. '07
Terry Davis 390 Squat Feb. '07
D'Camerson King 345 Squat Feb. '07
Chris Love 540 Squat Feb. '07
Matt Rush 400 Squat Feb. '07
Marquis Williiams 300 Bench Feb. '07
Marquis Williams 465 Squat Feb. '07
Dexter Brown 515 Squat Feb. '07
Quay Hall 530 Squat Feb. '07
Marcus Johnson 290 Bench Feb. '07
Ryan Kern 300 Squat Feb. '07
Ricky Walker 490 Squat Feb. '07
Donnie Bogle 310 Squat Feb. '07
Jason Cole 240 Squat Feb. '07
Alex Johnson 305 Squat Feb. '07
Jake Morris 260 Squat Feb. '07
Jake Mullenix 290 Squat Feb. '07
Cody Russell 300 Squat Feb. '07
Derrick Simmons 390 Squat Feb. '07
Will Bishop 525 Squat May '07
Zack Collins 555 Squat May '07
Alex Dunn 410 Squat May '07
Chris Hale 515 Squat May '07
Levi Johnson 265 Bench May '07
Levi Johnson 450 Squat May '07
D'Cameron King 240 Bench May '07
D'Cameron King 400 Squat May '07
Jake Lehr 475 Squat May '07
Xavier Marsh 515 Squat May '07
Deonte Person 310 Bench May '07
Charlie Schmelzer 515 Swuat May '07
Doug Anderson 390 Squat May '07
Dexter Brown 565 Squat May '07
Darrelynn Dunn 405 Squat May '07
Quay Hall 310 Bench May '07
Quay Hall 620 Squat May '07
John Hines 430 Squat May '07
Marcus Johnson 550 Squat May '07
James Monroe 355 Squat May '07
Josiah Pettie 500 Squat May '07
Kyle Reilly 430 Squat May '07
Jerome Somlar 475 Squat May '07
Ryan Barnes 320 Squat May '07
Todd Boaz 400 Squat May '07
Jeremiah Brittin 380 Squat May '07
Kyle Nolan 300 Squat May '07
Derrick Simmons 440 Squat May '07
Brooks Tryon 365 Squat May '07
Ben Ehrlich 500 Squat May '07
Dallas Thorton 330 Squat July '07
Eric Schmidt 340 Squat July '07
Carlton Slaughter 295 Squat July '07
Jeffrey Jones 350 Squat July '07
Dexter Brown 310 Bench Dec. '07
Darrelynn Dunn 475 Squat Dec. '07
Nate Hines 240 Bench Dec. '07
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
Recent Test Results
2009-2010
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
Justin Brooks 30 30 260 475 255 990
Seth Callahan 3 21 135 160 115 410
Seth Devine 32 28 205 450 215 870
Tyler Dicken 0 25 205 0 205 410
Torre Harrell 20 30 200 265 220 685
Dionte Helm 18 25 245 355 225 825
Irvin Hooker 4 24 185 320 170 675
Cody Hubbs 21 30 270 440 255 965
Dean Jordan 22 30 0 415 225 640
Luke McAvoy 14 27 300 390 255 945
Ryan Nguyen 0 25 200 315 175 690
Michael Reilly 22 0 0 0 0 0
Eric Schmidt 39 30 255 0 0 255
Carlton Slaughter 24 20 195 320 185 700
Luther Thompson 38 33 270 450 225 945
Evan Tyson 18 23 155 215 125 495
Matt Varney 2 11 220 330 200 750
Michael Whalen 23 25 235 400 235 870
Johnathan Welker 0 14 155 245 125 525

Sophomores Test #1

Name Dips Vertical Bench Squat Clean Club Total
Philip Blankenship 8 15 115 160 115 390
Aaron Crabtree 3 17 175 265 155 595
Brett Irwin 25 20 240 0 205 445
Stephon Rudicil 0 0 165 275 185 625
David Thul 12 24 220 345 210 775
Mike Vandiver 0 10 160 245 135 540
Deajon Willis 8 25 170 215 190 575

Freshmen Test #1

Name Dips Vertical Bench Squat Clean Club Total
Shaun Ahlers 6 20 125 160 115 400
Chris Betton 0 0 150 160 0 310
Jon Carvalo 17 23 150 160 115 425
Devaugn Dix 15 25 125 160 135 420
Tyler Freehill 7 21 155 155 165 475
Devin Gibson 0 19 135 160 135 430
John Kissel 4 18 100 150 0 250
McKenzie Mathews 0 17 185 245 165 595
John Moss 0 18 155 160 145 460
Ryan Nesby 1 20 125 160 115 400
Terrance Nicholas 5 23 140 215 145 500
Mikah Powell 8 18 125 160 135 420
Jimmy Roberts 11 21 170 265 135 570
Donte Robertson 12 19 150 0 0 150
Timmy Sheperd 6 21 100 155 105 360
Grant Snow 0 14 95 135 85 315
Mikahl Sturdivant 0 10 160 160 135 455
Adam Swords 0 23 185 300 165 650
Cole Trickel 0 14 170 135 165 470
Cody Turpin 6 22 115 135 105 355
Nathan Welker 3 19 150 235 135 520
Wesley Williams 0 22 120 160 115 395

Juniors Test #2

Name Dips Vertical Bench Squat Clean Club Total
Justin Brooks 29 31 320 450 285 1055
Seth Devine 40 26 225 430 235 890
Tyler Dicken 20 27 240 330 215 785
Justin Embry 5 20 290 320 190 800
Torre Harrell 20 31 185 355 215 755
Dionte Helm 22 24 265 405 225 895
Irvin Hooker 2 23 155 275 205 635
Cody Hubbs 25 0 300 500 255 1055
Dean Jordan 25 32 245 450 250 945
Luke McAvoy 14 19 330 445 255 1030
Ryan Nguyen 10 21 215 465 200 880
Lewis Peterson 10 12 235 260 185 680
Michael Reilly 26 23 245 295 215 755
Eric Schmidt 0 0 255 355 220 830
Treyton Shickel 12 29 220 380 200 800
Carlton Slaughter 25 20 200 310 195 705
Rory Thomas 18 26 175 310 135 620
Luther Thompson 45 32 310 500 255 1065
Dallas Thornton 0 0 265 475 235 975
Evan Tyson 23 0 175 0 0 175
Matt Varney 5 0 210 320 0 530
Michael Whalen 29 25 280 475 255 1010

Sophomores Test #2

Name Dips Vertical Bench Squat Clean Club Total
Mark Barnhill 16 18 225 315 210 750
Aaron Crabtree 5 15 210 225 165 600
Brett Irwin 35 0 265 370 235 870
David Thul 17 25 240 410 210 860
Kelvon Wilkes 12 25 160 265 135 560

Freshman Test #2

Name Dips Vertical Bench Squat Clean Club Total
Shaun Ahlers 11 33 145 215 150 510
Devaugn Dix 25 24 155 210 155 520
Tyler Freehill 16 0 180 300 185 665
Jason Galvan 5 16 185 265 145 595
Dakota Houchin 10 18 175 290 150 615
Josh Hoye 13 20 160 245 145 550
Corbin Keyser 10 25 185 295 155 635
John Kissel 10 20 115 160 0 275
Ian Kolic 16 21 175 235 160 570
John Moss 2 13 145 265 160 570
Tre Sims 0 0 165 295 0 460
Snow Grant 0 13 120 160 95 375
Cole Trickel 3 13 200 255 185 640
Jacob??? 7 15 175 180 135 490

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