football workout

% reps WT % reps WT % reps WT % reps WT % reps WT % reps WT % reps WT % reps WT % reps WT % reps WT % reps WT % reps WT FRONT SQUAT 55% X5 60% X5 65% x5 57% X5 BARBELL BENCH 55% X5 60% X5 65% x5 57% X5 BARBELL 55% X5 60% X5 65% x5 57% X5 60% X3 65% X3 70% X3 62% X3 PRESS 60% X3 65% X3 70% X3 62% X3 DEADLIFT 60% X3 65% X3 70% X3 62% X3 65% X2 70% X2 75% X2 67% X2 65% X2 70% X2 75% X2 67% X2 65% X2 70% X2 75% X2 67% X2 70% X8 75% X6 80% X4 72% X5 70% X8 75% X6 80% X4 72% X5 70% X8 75% X6 80% X4 72% X5 70% X8 75% X6 80% X4 72% X5 70% X8 75% X6 80% X4 72% X5 70% X8 75% X6 80% X4 72% X5 70% X8 75% X6 80% X4 72% X5 70% X8 75% X6 80% X4 72% X5 70% X8 75% X6 80% X4 72% X5 75% X6 80% X4 75% X6 80% X4 75% X6 80% X4 80% X4 80% X4 80% X4 MED BALL CHEST 12LB X3 12LB X3 12LB X3 10LB X3 CLEAN GRIP 50% X3 55% X3 60% X3 52% X3 HURDLE JUMPS BW X3 BW X3 BW X3 BW X3 PASS FOR DIST 12LB X3 12LB X3 12LB X3 10LB X3 HANG SNATCH 50% X3 55% X3 60% X3 52% X3 BW X3 BW X3 BW X3 BW X3 12LB X3 12LB X3 12LB X3 10LB X3 50% X3 55% X3 60% X3 52% X3 BW X3 BW X3 BW X3 BW X3 12LB X3 12LB X3 12LB X3 10LB X3 50% X3 55% X3 60% X3 52% X3 BW X3 BW X3 BW X3 BW X3 12LB X3 12LB X3 12LB X3 50% X3 55% X3 60% X3 BW X3 BW X3 BW X3 50% X3 55% X3 60% X3 BW X3 BW X3 BW X3 LANDMINE TWIST 60% 65% 70% 62% LEG PRESS 60% X10 60% X12 60% X14 55% X12 WEIGHTED PUSHUP BW+ X8 BW+ X10 BW+ X12 BW+ X10 60% 65% 70% 62% 60% X10 60% X12 60% X14 55% X12 BW+ X8 BW+ X10 BW+ X12 BW+ X10 60% 65% 70% 62% 60% X10 60% X12 60% X14 55% X12 BW+ X8 BW+ X10 BW+ X12 BW+ X10 60% 65% 70% 60% X10 60% X12 60% X14 BW+ X8 BW+ X10 BW+ X12 BARBELL 60% X6EA 60% X6EA 60% X6EA 55% X6EA BARBELL LATERAL 60% x5EA 60% X6EA 60% X7EA 55% X6EA SINGLE LEG BW X5EA BW X6EA BW X7EA BW X6EA SPLIT SQUAT 60% X6EA 60% X6EA 60% X6EA 55% X6EA LUNGE 60% x5EA 60% X6EA 60% X7EA 55% X6EA SQUAT TO BOX BW X5EA BW X6EA BW X7EA BW X6EA 60% X6EA 60% X6EA 60% X6EA 60% x5EA 60% X6EA 60% X7EA BW X5EA BW X6EA BW X7EA PULL UP BW BW BW BW INVERTED ROW BW BW BW BW BARBELL ROW 60% X5/5 65% X5/5 70% X5/5 62% X4/4 BW BW BW BW BW BW BW BW TO CHIN UP 60% X5/5 65% X5/5 70% X5/5 62% X4/4 BW BW BW BW BW BW 60% X5/5 65% X5/5 70% X5/5 ECCENTRIC BW X3 BW X4 BW X5 BW X4 SINGLE LEG HIP BW x5EA BW X6EA BW X7EA BW X6EA BARBELL 65% x8 65% X10 65% X12 62% x10 BW X3 BW X4 BW X5 BW X4 LIFT BW x5EA BW X6EA BW X7EA BW X6EA 65% x8 65% X10 65% X12 62% x10 BW X3 BW X4 BW X5 BW x5EA BW X6EA BW X7EA 65% x8 65% X10 65% X12 X6-8 X8-10 X8-15 X6-10 X6-8 X8-10 X8-15 X6-10 X6-8 X8-10 X8-15 X6-10 Speed-Strength-Conditioning B R I C K 4 B R I C K 5 B R I C K 6 X6-8 X6-8 X6-8 X8-10 X8-10 X8-10 B R I C K 6 B R I C K 6 HAMSTRING GOOD MORNING Rest 1:00-1:30 Rest 1:00-1:30 Rest 1:00-1:30 Rest 1:00-1:30 Rest 1:00-1:30 Rest 1:00-1:30 X8-15 X8-15 X8-15 X6-10 Rest 1:00-1:30 B R I C K 4 B R I C K 4 Rest 1:00-1:30 Rest 1:00-1:30 Rest 1:00-1:30 B R I C K 5 B R I C K 5 Rest 1:00-1:30 X6EA X6EA X6EA Rest 1:00-1:30 X6EA X6EA X6EA X5EA X6EA X6EA X6EA X5EA Rest 1:00 Rest 1:00 Rest 1:00 B R I C K 3 X6EA X6EA X6EA X5EA B R I C K 3 B R I C K 3 B R I C K 2 B R I C K 2 B R I C K 2 EST MAX: EST MAX: EST MAX: Rest 2:30 Rest 2:30 Rest 2:30 WEEK 3 WEEK 4 Session: 1 Session: 2 Session: 3 B R I C K 1 B R I C K 1 B R I C K 1 3ct lower-2ct pause WEEK 2 WEEK 3 WEEK 4 EMPHASIS: T WEEK 1 WEEK 2 DAY 1 DAY 2 DAY 3 EMPHASIS: L WEEK 1 WEEK 2 WEEK 3 WEEK 4 EMPHASIS: U WEEK 1 HIP BRIDGE MARCH: X30S MIDDLE BRIDGE: X 1MIN SIDE BRIDGE: X45S EA ISO SITUP HOLD: X45S 45 -6 5L BS ST ICK I- Y RAI SE: X12 ZOTTMANN CURL 2X10 25-40LBS COOK HIP LIFT: X6EA DOUBLE LEG HIP BRIDGE: X8-3s ISO BAND FACE ROW 2X20 PURPLE STICK SHOULDER DISLOCATE: X12 PLATE PINCH 2X30S 25-45LB CUBAN PRESS: X10 REVERSE CURLS 2X12 15-20LBS STICK OVERHEAD SQUAT: X12 MED BALL PUSHUP 2X8- 12 BW 10LB COUNTER BALANCE SQUAT: X12 STAGGERED PUSHUPS 2X10 BW SQUAT TO HAMSTRING STRETCH: X8 BAND PUSHDOWNS 2X20 PURPLE LEFT /RIGHT HAND WALK: X15S DB KICKBACKS 2X12 45-75LBS WIDE OUTS: X15S SEATED DB CURL 2X12EA 20-4 0LBS ALTERNATE WRIST TAP: X15S BENCH DIPS 2X15-20 BW FWD/BWD HAND WALK: X15S Warmup WEIGHTED SIDE BENDS 2X10EA 45-6 5LBS QUICK STEP: X15S HAMMER CURL 2X10EA 30-40LB ALI SHUFFLE: X15S BARBELL CURL Training Day 3 AUXILLARY TRAINING Warmup BAND TWIST 2X10 PURPLE Warmup PALLOF PRESS 2x10ea BRICK TRAINNG SYSTEM SAMPLE NAME: Training Day 1 AUXILLARY TRAINING Training Day 2 AUXILLARY TRAINING PURPLE 2X12

football workout

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