COC Football Spring Lifting & Speed/Power Development 2008
Monday	Tuesday	Wednesday	Thursday
Foam Roll / Bar Warmup	Foam Roll / Bar Warmup	Foam Roll / Bar Warmup	Foam Roll / Bar Warmup
Oly Clean variation	Oly Snatch variation	Oly Clean variation	Oly Snatch variation
Knee Dominant (Bilateral)	Hip Dominant (Unilateral)	Knee Dominant (unilateral)	Hip Dominant (bilateral)
Horizontal Push (Unilateral)	Horizontal Pull (bilateral)	Horizontal Push (bilateral)	Horizontal Pull (unilateral)
Vertical Push (bilateral)	Vertical Pull (Unilateral)	Vertical Push (unilateral)	Vertical Pull (bilateral)
Rotational Core	Rotational Core	Rotational Core	Rotational Core
Bridging Core	Core flexion	Bridging Core	Core flexion
Post-lifting Schedule - Choosing 1-2 as focus each day
Dynamic warm-up	Dynamic warm-up	Dynamic warm-up	Dynamic warm-up
Non-Reactive Plyos	Reactive Plyos	Non-Reactive Plyos	Reactive Plyos
Sandpit	Agilities	Sandpit	Agilities
Sled Dragging	CHAOS Training	Sled Dragging	CHAOS Training
Strongman work	Linear Bungee - overspeed	Strongman work	Linear Bungee - overspeed
Linear Parachutes	Bounding/Skipping	Linear Parachutes	Bounding/Skipping
Weighted vest work	Dots / Ladder work	Weighted vest work	Dots / Ladder work
Football Bar warm-up (1x5):
Jump shrug
Squat clean
Push press
Hang snatch
Overhead squat
Bentover Row
RDL