TRAINING CENTER
Knight Standard Bearer Performance
Demonstration & Instruction
Start with the 'Introduction' & Scroll through the titles to get what you need to succeed with the workouts.
INTRODUCTION To Soquel Football Knight Standard Bearer Manual
Start here to learn more about how to prepare and participate in the Strength Training portion of the summer program.
SKILL 1 DEMONSTRATION Deadlift (UE PULL) Bench Press (UE PUSH)
Get a good idea of how the Skill Complex 1 on this day flows with a 60 Sec rest interval throughout.
STRENGTH 2 DEMONSTRATION
Deadlift (UE PULL) Bench Press (UE PUSH)
Get a good idea of how the Strength Contrast 2 on this day flows with a 90 Sec rest interval throughout.
STRENGTH 3 DEMONSTRATION & INSTRUCTION Deadlift (UE PULL) Bench Press (UE PUSH)
Learn key cues on the deadlift and get a good idea of how the Strength Contrast 3 on this day flows with a 120 Sec rest interval throughout.
FRONT SQUAT INSTRUCTION Movement & Load Standard Progression
Learn essential cues to the Front Squat in two pattern progressions and the load progressions that are expected performance standards.
DUMBELL DEADLIFT TO FLOOR Movement Standard Instruction & Demonstration
Learn essential cues to the Dumbell Deadlift To Floor movement pattern and expected performance standards.
STRENGTH 1 INSTRUCTION Deadlift (UE PULL) Bench Press (UE PUSH)
Learn key cues and critical insights on the Strength Contrast 1 on this day to make the most out of every effort.
FRONT SQUAT ELBOW TO KNEE INSTRUCTION Multi-Modes Of Resistance
Learn necessary varitions to the Front Squat Elbow To Knee with necessary resistance modes to make the most out of every effort.
STANDING PULL UP Movement Pattern Progression Instruction
Learn essential cues to the Standing Pull Up and how the Pull Up movement pattern is developed through this specific strength level and expected performance standards.