dwu offseason

8/6/2019 DWU OFFSEASON

1/31

DWU OFF-SEASON PHASE 1 (Weeks 1-2) Set 1 Set 2

Day 1 Max Effort Upper Body

A

Bench Press x10 x8

B

DB Floor Press (palms in) Pause - Explodex15-20 x15-20

C - Superset

Barbell Rows x8-12 x8-12

Incline Rear Delt Flyes

D

Barbell Shrug x8-15 x8-15

E

Barbell Curls x8-15 x8-15

Day 2 Dynamic-Effort Lower Body

A

Broad Jumps 1 2 3

8x3 jumps - Tally and mark length--->

B

Barbell Reverse Lunge (front foot elevated) x8-10 x8-`10

C

Glute Ham-Raise x8-12 x8-12

D

Med Ball Cable Crunch x10-15 x10-15

Barbell Situps x10-15 x10-15

Day 3 - Repitition Upper Body

A

Incline Dumbell Press - 2 in tank! xFA xFA

B Superset

Lat Pulldowns x8-12 x8-12


2/31

Seated Power Clean

C

Lateral Raises x8-12 x8-12

D Superset

Behind the back Shrugs x8-10 x8-10

Incline Tricep Extension x8-10 x8-10

E

Wrist Roller x2 x2

Day 4 Max Effort Lower BodyA

Squats x10 x8

B

Walking Lunges x6-12 x6-12

C

Barbell RDL's x8-12 x8-12

D Triset

Sprinter Situps x20 x20

V-Ups x20 x20

Toe Touches x20


3/31

Set 3 Set 4 Set 5 Notes:

x7 x5 x3

x8-12

x8-15

x8-15

4 5 6 7 8

x8-12

x10-15 x 10- 15

x10-15 x10-15

xFA

x8-12


4/31

x8-12

x8-10

x8-10

x2

x7 x5 x3

x6-12

x8-12

x20

x20

x20


5/31

Dwu Offseason Weeks 2-4

Name:

Day 1 Week 1 Week 2

Barbell Floor Press x7

x6

x5x5

Incline Dumbell Press x15-20

2 in the Tank x15-20

SUPERSET!

Chest Supported Rows x8-12

x8-12

x8-12

SUPERSET! NO REST

Face Pulls or Rear Delt Flyes x8-12Alt weeks x8-12

DB Shrug x8-15

x8-15

x8-15

Wall DB CURLS x8-15

x8-15

x8-15

Day 2

Hurdle Hops 8x3 (Mark) --->

Split squats x10

x10

x10

Stability Reverse Hypers x12

x12

x12

Hanging Leg Raises x10-15

(weighted if possible) x10-15x10-15

x10-15

Spread Eagle Weighted Situps x10-15

x10-15

x10-15

x10-15


6/31

Day 3

DB Bench on Stability ball xFA

xFA

xFA

Straight Arm Pull Downs x8-12

x8-12

x8-12

SUPERSET

Band Pull Aparts x8-12

x8-12

x8-12

DB Military x8-12

x8-12x8-12

SUPERSET

Barbell shrugs x8-10

x8-10

x8-10

SUPERSET

Tricep Pushdown x15-25

x15-25

x15-25

Reverse curls x10

x10

Day 4

Squats x7

x6

x5

x5

x5

Step ups (HEAVY x6-10

x6-10

x6-10

Pulls Throughs x8-12

x8-12

x8-12


7/31

Stability planks x30 sec

x30 sec

x30 sec

x30 sec

Alt toe touch x20-25

x20-25x20-25

x20-25

x20-25

Heels to heaven x20-25

x20-25

x20-25


8/31


9/31


10/31


11/31

DWU FOOTBALL 5-6 ITS TIME TO GET BIG AND STRONG

Name:

Day 1 Week 1 Week 2

Band Bench Press x10

x8X6

X5

X5

Weighted Bar Pushups x15-20

x15-20

Seated Row x8-12

Alt Grip x8-12

x8-12SUPERSET W/ x8-12

Band Face Pulls x8-12

x8-12

x8-12

x8-12

45 degree shrug x8-15

x8-15x8-15

Zottman Curls x8-15

x8-15

x8-15

Day 2

Seated Box Jumps

8x3

Reverse Lunge w/ kick x8-10

x8-10

x8-10

RDL's x12

x12


12/31

x8

Bench Leg Raises x10-15

x10-15

x10-15

Db side bends x10-15

x10-15

x10-15

x10-15

Day 3

Bench press xfa

xfa

xfa

Lat Puldown behind x8-12

x8-12

x8-12

SUPERSET WITH

Scarecrows x8-12

x8-12

x8-12

Towel Shrugs x8-10

x8-10

x8-10

SUPERSET WITH

Iso-hold curls x8-10

x8-10

x8-10

Pinch grips3x2

Day 4

Chain Squats x10

x8

x6

x5


13/31

x5

SA Split Squats x6-12

x6-12

x6-12

SB Leg curl x15x12

x12

Full Situps x20

x20

x20

Oblique crunch x10-20

x10-20

x10-20

Big Scissors x15-20

x15-20

x15-20


14/31


15/31


16/31


17/31

DWU FOOTBALL

WEEKS 7-8

Day 1 WEEK 7 WEEK8

CHAIN BENCH PRESS X5

X5

X3X3

X3

BOARD PRESSES X20

X20

BARBELL ROWS X10

X8

X8X8

SUPERSETTED WI!!!!!!!!!!

REAR DELT FLYES X8

X8

X8

X8

DB SHRUGS X15

X15

X15

X15

BARBELL CURLS X15

INCREASE WEIGHT!! X12

X10

X8

DAY 2

DEPTH JUMPS 8X3

ICESKATERS X10

X10

X10

BAND BACK EXTENSIONS X12

OR X12

GOOD MORNINGS X12


18/31

HANGING LEG RAISES X15

X15

X15

X15

PARTNERS BALL SITUPS X15X15

X15

DAY 3

DB INCLINE X15

X15

X15

X12

V-BAR PULLDOWN OR X10STRAIGHT ARM PULLDOWN X10

X10

SUPERSETTED W/!!!!!!!! X10

DB MILITARY X10

X10

X10

X10

BARBELL SHRUGS X10

X10

X10

SUPERSETTED W/!!!!!!!!

SEATED DB CURL X10

X10

X10

WRIST WROLLER 3X2

OR TOWEL HANGS (:30)

DAY 4BAND SQUATS X5

X5

X5

X3

X3

WALKING LUNGES X8


19/31

HEAVY!!! X8

X8

KETTLE BALL SWINGS X12

X12

X12

SPRINTER SIT-UPS 3X20

SUPERSETTED W/!!!!

V TOE TOUCHES 3X20


20/31


21/31


22/31


23/31

DWU FOOTBALL

WEEKS 9-10

DAY 1 WEEK9

BENCH PRESS X5

X5

X3X3

X3

DB PUSHUPS XFA

OR MED BALL XFA

PUSHUPS

DB ROW X10

X10

X10

X10SUPERSETTED W/

BARBELL FRONT RAISE X10

X10

X10

X10

DB TOWEL SHRUGS X15

X15

X15

X15

SPIDER CURL X12

X12

X12

DAY 2

SL LEG JUMPS X12(EA LEG)

X12(EA LEG)

X12(EA LEG)

HANG CLEAN OR X8

HANG CLEAN PROGRESSION X8

(NO MORE THAN 135)

CHAIN SINGLE LEG SQUAT X10

X10

X10


24/31

BB SL RDL X12

X12

X12

CABLE CRUNCH OR WT ON SHINS X15

X15X15

X15

BB SIDE BENDS X15

X15

DAY 3

DB FLOOR PRESS XFA

2 IN THE TANK! XFA

XFA

LAT PULLDOWN X12

X12

X12

X12

SUPERSETTED W/

IRON CROSSES X8

X8

X8

X8

DB SIDE PRESS X12

INCREASE WEIGHT X12

X10

X8

BEHIND SHRUGS X15

X15

X15

SUPERSETTED W/

DB CURL X10X10

X10

REVERSE CURLS X15

X15

DAY 4


25/31

SQUAt x5

x5

x3

x3

x3

STEP UP WITH KICK X8X8

X6

SL BRIDGE WITH MED BALL X12

X12

X12

REVERSE SIT UP X20

X20

X20SUPERSET WITH

WINDSHIELD WIPERS X20

X20

X20


26/31

WEEK 10


27/31


28/31


29/31

DWU FOOTBALL

FINAL WEEK

Day 1 Week 11

Bench/Chains x8

x5

x3x3

x3

Incline (Palms in) x15-20/FA

x15-20/FA

Wide Seated Rows x8

x8x8

x8

SUPERSET with

Face pulls or x12

Scare crows x12

x12

x12

Your Choice of SHRUGS x15

x8

x15

x8

Iso hold Curls x8

x8

x8

x8

DAY 2

Seated Md BOX JUMPS 3x8Hold ball and jump

RVRSE LUNGE x8

(front foot elevated) x8

x8

RDL x12

x12


30/31

x12

Hanging leg raises x15

x15

x15

Spread eagle situp x15x15

x15

Day 3

Stability Ball Single Arm x15

Bench x15

Palms in or out x12

x12

Push Press (LIGHt -135or LESS!

Straight Arm Pulldowns

SUPERSET With

Seated DB Cleans x12

x10

x10

L-Lat Raise x12

x12

x12

Barbell Reverse Curl x15

x15

Day 4

Chain or Reg. Squats x8

x5

x3

x3

x3

SNATCH (100LBS or LESS x8

or Pullups 3x12 or 4x10


31/31

x8

Stationery Lunge x8

x8

x8

Pull-throughs x12

x12x12

Sprinter Sit ups x20

x20

SUPERSET WITH x20

YOUR CHOICE! x20

x20

x20

dwu offseason

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