Here's a breakdown of Oklahoma State's strength and conditioning program, both for summer workouts and in-season training.
Summer workout overview
Monday/Thursday: explosiveness, Olympic lifts
Tuesday/Friday: speed development, strength
Sample summer workout schedule (Tuesday, July 17)
Part 1: on-field conditioning (6:30 a.m. or 1:30 p.m.)
Drills: run rocket, cone drills, weighted ball throw (five stations)
Part 2: weight room (7:40 a.m., 2:40 p.m. or 4 p.m.)
Lifts: squat, bench press, glute/hamstring raise, triceps extension, shoulder press, position-specific lifts, shoulder "pre-hab"
Part 3: metabolics (5:30 p.m.)
Drills: passing with quarterbacks and receivers, defensive backs backpedaling, linemen/linebackers gap control
In-season training overview
Sunday: “flush day” to reduce soreness and get body ready for next week
Tuesday/Thursday: bigger lifts (less volume than summer)