workout_sheet_football 30-week off-season training week10-14

XLAthlete.com 30-Week Off-Season Football TrainingName 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.00.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

Week 10 - Workout 1 - A.M. Session - Speed Week 10 - Workout 1 - P.M. Session - ContinuedWarm Up/Prehab Sets/Reps

Bent Over Row 0.0 4 2:00

Dynamic Warm Up 2-3 Minutes 0.0 4 2:00

0.0 4 2:00

16-Week SprintTraining

Week 1 Complete Monday's Workout

0.0 4 2:00

0.0 4 2:00

Complete the following recovery plans Core Workout Complete Sheet

Post Workout Recovery

Hip Flexor Prehab Complete Sheet

Post Workout Nutrition

Recovery Work

Isometric Split 2 sets of 30 sec. each

Foam Roller Quads, IT Band, Hams

Week 10 - Workout 1 - P.M. Session - Strength Band Stretching Complete Sheet

Warm Up/Prehab Sets/Reps Snatch Grip RDL Shrug 5 Post-Workout Nutrition

Dynamic Warm Up 2-3 MinutesOverhead Squat 5

Pressing Overhead Squat 3 Week 10 - Workout 2 - Strength

Snatch Warm UpUse empty bar andfollow instructions

to the right

Drop Snatch 3 Dynamic Warm Up 2-3 Minutes

Pre-Workout Speed & Agility DrillsHang Power Snatch W/ OH Squat3 Complete Prior To Strength Training

Snatch From Hang Below Knee 3 Piston Squat 3 sets of 5 each Cone Agility Drill Complete Drill 1

Power Snatch

Weight Reps Per Set Rest After Set InformationCuban Press W/ Figure 8 3 sets of 5

Warm Up 0.0 1 1:30

0.0 1 1:30 Use Cluster Sets Strength Exercises Weight Reps Per Set Rest After Set Information

You may perform 0.0 3 3:00 (1+1+1) 20 secrest Dead Lift

0.0 3 2:00Warm Up Sets

the squat snatch 0.0 2 3:00 0.0 3 2:00

instead of power snatch 0.0 2 3:00 (1+1) Perform each highlighted set of thisexercise with a set of each exercise

below

0.0 2 3:00 if you wish 0.0 2 3:00 25 sec rest 0.0 2

0.0 1 3:00 0.0 2

0.0 2 3:00 0.0 2

Front Squat 0.0 3 1:30Warm Up Sets

Clean Pull0.0 3 Rest only after you

finish one set ofeach highlighted

exercise

0.0 1 1:30 0.0 3

Perform each highlightedset of this exercise with aset of each exercise below

0.0 3 3:00 Feel free to addChains or Bandsto sets of Front

Squat

0.0 3

0.0 3 0.0 3

0.0 3 Bench Press 0.0 5 1:30Warm Up Sets 0.0 3 0.0 3 1:30

Weighted SquatJump

0.0 4 Rest only after youfinish one set ofeach highlighted

exercise

0.0 1 1:30

0.0 4

Perform each highlighted set of thisexercise with a set of each exercise

below

0.0 3 3:00Feel free to add Chainsor Bands to the sets of

Bench Press

0.0 4 0.0 3

0.0 4 0.0 3

Squat JumpNo Load 4 0.0 3

No Load 4 Clap Push Up No Load 4 Rest only after you


exercise

No Load 4 No Load 4

No Load 4 No Load 4

RDL0.0 4 2:00 No Load 4

0.0 4 2:00 Band Tricep Extension Band 8 2:00 Make EXPLOSIVE

0.0 4 2:00

Band 8

0.0 4 2:00 Pair With Band 8 Rest only after you

finish one set ofeach exercise

0.0 4 2:00 Bicep Curl Shock 0.0 8 Make EXPLOSIVE

Standing Press0.0 4 2:00 0.0 8

0.0 4 2:00 0.0 8

0.0 4 2:00

Core Workout Complete Sheet

0.0 4 2:00

Shoulder Prehab Complete Sheet

0.0 4 2:00 Forearm Circuit Complete Sheet

Program Designed by Jonathon Janz, MS, CSCS, USAW

Game Speed Conditioning Complete Level 1 You can use a gym or a field

Recovery Work

Iso. Chest Hold 2 sets of 30 sec. each

Foam Roller IT Band, Glutes, Back

Band Stretching Complete Sheet

Post-Workout Nutrition

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=barbell%20bent%20over%20row

http://www.xlathlete.com/browse_drills.jsp?sport_program_id=57&browse_sport_id=19&drill_type=0

http://www.xlathlete.com/view_drill.jsp?drill_id=756&browse_sport_program_id=214&drill_type=0






http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=isometric%20split



http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=rdl%20shrug



http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=overhead%20squat

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=pressing%20overhead%20squat


http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=drop%20snatch


http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=power%20snatch%20from%20hang%20above%20knee%20with%20overhead%20squat

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=snatch%20from%20hang%20below%20knee

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=piston%20squat


http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=power%20snatch

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=cuban%20press%20figure%208

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=deadlift

http://www.xlathlete.com/view_exercise.jsp?sport=SPORT&exercise_name=snatch

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=front%20squat

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=clean%20pull

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=bench%20press

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=squat%20jump%20with%20weight


http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=squat%20jump

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=clap%20push%20up

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=RDL

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=band%20tricep%20extension

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=bicep%20curl%20shock

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=standing%20military%20press





http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=isometric%20chest%20hold




XLAthlete.com 30-Week Off-Season Football Training

Week 10 - Workout 3 - Speed Week 10 - Workout 5- A.M. Session - SpeedWarm Up/Prehab Sets/Reps Warm Up/Prehab Sets/Reps

Dynamic Warm Up 2-3 Minutes



Week 1Complete Wednesday's

Workout16-Week Sprint Training Week 1 Complete Friday's Workout

Complete the following recovery plans Complete the following recovery plans



Post Workout Nutrition Post Workout Nutrition

Week 10 - Workout 4 - Strength Week 10 - Workout 5 - P.M. Session - StrengthWarm Up/Prehab Sets/Reps Clean Grip RDL Shrug 5 Dynamic Warm Up 2-3 Minutes

Dynamic Warm Up 2-3 MinutesFront Squat 5

Hang Power Clean W/ Front Squat3 Piston Squat 3 sets of 5 each

Clean and Jerk WarmUp

Use empty bar andfollow instructions

to the right

Clean From Hang Below Knee 3

Push Press 5 Cuban Press W/ Figure 8 3 sets of 5

Split Jerk 3

Power Clean Strength Exercises Weight Reps Per Set Rest After Set Information

Weight Reps Per Set Rest After Set InformationPower Jerk 0.0 4 2:00

Warm Up 0.0 1 1:30 0.0 4 2:00

0.0 1 1:30 Use Cluster Sets 0.0 4 2:00

You may perform 0.0 3 3:00 (1+1+1) 20 secrest

0.0 4 2:00

the squat clean 0.0 2 3:00Bench Press

0.0 5 1:30Warm Up Setsinstead of power snatch 0.0 2 3:00 (1+1) 0.0 3 1:30

if you wish 0.0 2 3:00 25 sec rest 0.0 1 1:30

0.0 1 3:00 0.0 2 3:00

0.0 2 3:00 0.0 2 3:00

Back Squat 0.0 5 2:00 0.0 1 3:00

0.0 3 2:00 0.0 1 3:00

0.0 1 2:30 0.0 2 3:00

0.0 2 3:00 Good Morning

0.0 5 2:00

0.0 2 3:00 0.0 5 2:00

0.0 1 3:00 0.0 5 2:00

0.0 1 3:00 0.0 5 2:00

0.0 2 3:00 Barbell Bicep Curl 0.0 6 2:00

Hip Flexor BandPulls

Band 10 2:00 0.0 6

Band 10Rest after

completing a setof each exercise

0.0 6 Rest aftercompleting aset of each

exercise

Pair with Band 10 Pair with 0.0 6

Reverse HyperNo Load 10 Use a glute

ham, highbench, table, or

counter

Barbell Tricep Extension0.0 6

You can performthis exercise

standing or laying

No Load 10 0.0 6

No Load 10 0.0 6

Pull UpNo Load Maximum 2:00 Make easier -

use band; Makeharder - add

weight

0.0 6

No Load Maximum

Rest aftercompleting a setof each exercise


Pair with No Load Maximum Knee Prehab Complete Sheet

Overhead LateralRaise

Choose 10

Game Speed Conditioning Complete Level 1 You can use a gym or a fieldChoose 10

Choose 10

Recovery Work


Core Workout Complete Sheet Foam Roller IT Band, Glutes, Back

Groin Prehab Complete Sheet Band Stretching Complete Sheet

Forearm Circuit Complete Sheet Post-Workout Nutrition

Recovery Work


Foam Roller Quads, IT Band, Hams Week 10 - Workout 6 - Optional

Band Stretching Complete Sheet Dynamic Warm Up 2-3 Minutes


Simple Series Circuit 1Complete

Sheet


Complete the following recovery plans












http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=RDL%20shrug




http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=power%20clean%20from%20hang%20above%20knee%20with%20front%20squat




http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=clean%20from%20hang%20below%20knee

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=push%20press


http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=split%20jerk

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=power%20clean

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=power%20jerk

http://www.xlathlete.com/view_exercise.jsp?sport=SPORT&exercise_name=clean


http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=back%20squat

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=olympic%20good%20mornings

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=straight%20bar%20curl

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=hip%20flex%20band%20pulls


http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=reverse%20hyper%20on%20glute%20ham

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=EZ%20tricep%20extension

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=Pull%20up



http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=over%20head%20lateral%20raise



















Week 11 - Workout 1 - A.M. Session - Speed Week 11 - Workout 2 - StrengthWarm Up/Prehab Sets/Reps Dynamic Warm Up 2-3 Minutes Pre-Workout Speed & Agility Drills

Dynamic Warm Up 2-3 Minutes Complete Prior To Strength Training

Piston Squat 3 sets of 5 each Cone Agility Drill Complete Drill 2


Week 2 Complete Monday's WorkoutCuban Press W/ Figure 8 3 sets of 5



Strength Exercises Weight Reps Per Set Rest After Set Information

Post Workout NutritionDead Lift


0.0 3 2:00

Week 11 - Workout 1 - P.M. Session - Strength Perform each highlighted set of thisexercise with a set of each exercise

below

0.0 2 3:00 Warm Up/Prehab Sets/Reps Snatch Grip RDL Shrug 5 0.0 2

Dynamic Warm Up 2-3 MinutesOverhead Squat 5 0.0 2

Pressing Overhead Squat 3

0.0 2


to the right

Drop Snatch 3

Clean Pull


exercise

Hang Power Snatch W/ OH Squat3 0.0 3

Snatch From Hang Below Knee 3

0.0 3

Power Snatch 0.0 3

Weight Reps Per Set Rest After Set Information Bench Press 0.0 5 1:30Warm Up SetsWarm Up 0.0 1 1:30

Use Cluster Sets(1+1) 25 sec rest

0.0 3 1:30

0.0 1 1:30 0.0 1 1:30

You may perform 0.0 2 3:00Perform each highlighted set of thisexercise with a set of each exercise

below


Bench Press

the squat snatch 0.0 1 3:00 0.0 3

instead of power snatch 0.0 1 3:00 0.0 3

if you wish 0.0 1 3:00 0.0 3

0.0 1 3:00 Clap Push UpNo Load 4 Rest only after you


exercise

0.0 1 3:00 No Load 4


No Load 4

0.0 1 1:30 No Load 4



Squat

Band Tricep ExtensionBand 8 2:00 Make EXPLOSIVE

0.0 3 Band 8

0.0 3 Pair With Band 8 Rest only after youfinish one set ofeach exercise

0.0 3 Bicep Curl Shock 0.0 8 Make EXPLOSIVE

Weighted SquatJump


exercise

0.0 8

0.0 4 0.0 8

0.0 4 Core Workout Complete Sheet

0.0 4 Shoulder Prehab Complete Sheet

Squat JumpNo Load 4 Forearm Circuit Complete Sheet

No Load 4 Game Speed Conditioning Complete Level 2 You can use a gym or a field

No Load 4

No Load 4

Recovery Work


RDL0.0 4 2:00 Foam Roller IT Band, Glutes, Back

0.0 4 2:00


0.0 4 2:00


0.0 4 2:00

0.0 4 2:00 Week 11 - Workout 3 - Speed

Standing Press0.0 4 2:00 Warm Up/Prehab Sets/Reps

0.0 4 2:00 Dynamic Warm Up 2-3 Minutes

0.0 4 2:00

0.0 4 2:00

16-Week Sprint Training Week 2Complete Wednesday's

Workout 0.0 4 2:00

Bent Over Row0.0 4 2:00 Complete the following recovery plans

0.0 4 2:00


0.0 4 2:00


0.0 4 2:00

0.0 4 2:00

Program Designed by Jonathon Janz, MS, CSCS, USAWCore Workout Complete Sheet


Recovery Work






http://www.xlathlete.com/browse_drills.jsp?sport_program_id=54&browse_sport_id=18









http://www.xlathlete.com/view_exercise.jsp?sport=SPORT&exercise_name=rdl%20shrug


http://www.xlathlete.com/view_exercise.jsp?sport=SPORT&exercise_name=overhead%20squat

http://www.xlathlete.com/view_exercise.jsp?sport=SPORT&exercise_name=pressing%20overhead%20squat


http://www.xlathlete.com/view_exercise.jsp?sport=SPORT&exercise_name=drop%20snatch


http://www.xlathlete.com/view_exercise.jsp?sport=SPORT&exercise_name=power%20snatch%20from%20hang%20above%20knee%20with%20overhead%20squat

http://www.xlathlete.com/view_exercise.jsp?sport=SPORT&exercise_name=snatch%20from%20hang%20below%20knee

































Week 11 - Workout 4 - Strength Week 11 - Workout 5- A.M. Session - SpeedWarm Up/Prehab Sets/Reps Clean Grip RDL Shrug 5 Warm Up/Prehab Sets/Reps



Hang Power Clean W/ Front Squat3



to the right

Clean From Hang Below Knee 3 16-Week Sprint Training Week 2 Complete Friday's WorkoutPush Press 5

Split Jerk 3


Power Clean Post Workout Recovery

Weight Reps Per Set Rest After Set Information Post Workout Nutrition

Warm Up 0.0 1 1:30Use Cluster Sets(1+1) 25 sec rest 0.0 1 1:30 Week 11 - Workout 5 - P.M. Session - Strength

You may perform 0.0 2 3:00Dynamic Warm Up 2-3 Minutes

the squat clean 0.0 1 3:00

instead of power snatch 0.0 1 3:00 Piston Squat 3 sets of 5 each if you wish 0.0 1 3:00

0.0 1 3:00 Cuban Press W/ Figure 8 3 sets of 5

0.0 1 3:00

Back Squat 0.0 5 2:00 Strength Exercises Weight Reps Per Set Rest After Set Information

0.0 3 2:00 Power Jerk

0.0 4 2:00

0.0 1 2:30 0.0 4 2:00

0.0 2 3:00 0.0 4 2:00

0.0 2 3:00 0.0 4 2:00

0.0 1 3:00 Bench Press

0.0 5 1:30Warm Up Sets 0.0 1 3:00 0.0 3 1:30

0.0 2 3:00 0.0 1 1:30


Band 10 2:00 0.0 2 3:00

Band 10Rest after


0.0 2 3:00

Pair with Band 10 0.0 1 3:00



counter

0.0 1 3:00

No Load 10 0.0 2 3:00

No Load 10 Good Morning 0.0 5 2:00



weight

0.0 5 2:00

No Load Maximum


0.0 5 2:00

Pair with No Load Maximum 0.0 5 2:00


Choose 10

Barbell Bicep Curl0.0 6 2:00

Choose 10

0.0 6

Choose 10 0.0 6 Rest aftercompleting aset of each

exercise

Core Workout Complete Sheet Pair with 0.0 6

Groin Prehab Complete Sheet Barbell Tricep Extension

0.0 6You can perform

this exercisestanding or laying

Forearm Circuit Complete Sheet 0.0 6

Recovery Work

Isometric Split 2 sets of 30 sec. each 0.0 6

Foam Roller Quads, IT Band, Hams 0.0 6

Band Stretching Complete Sheet Core Workout Complete Sheet


Knee Prehab Complete Sheet

Game Speed Conditioning Complete Level 2 You can use a gym or a fieldProgram Designed by Jonathon Janz, MS, CSCS, USAW

Recovery Work





Week 11 - Workout 6 - Optional



Sheet




http://www.xlathlete.com/view_exercise.jsp?sport=SPORT&exercise_name=RDL%20shrug


http://www.xlathlete.com/view_exercise.jsp?sport=SPORT&exercise_name=front%20squat


http://www.xlathlete.com/view_exercise.jsp?sport=SPORT&exercise_name=power%20clean%20from%20hang%20above%20knee%20with%20front%20squat



http://www.xlathlete.com/view_exercise.jsp?sport=SPORT&exercise_name=clean%20from%20hang%20below%20knee


http://www.xlathlete.com/view_exercise.jsp?sport=SPORT&exercise_name=push%20press

http://www.xlathlete.com/view_exercise.jsp?sport=SPORT&exercise_name=split%20jerk

















































0.0 3 2:00


below




0.0 2


to the right

Drop Snatch 3

Clean Pull


exercise



0.0 3

Power Snatch 0.0 3

Weight Reps Per Set Rest After Set Information Bench Press 0.0 5 1:30Warm Up SetsWarm Up 0.0 1 1:30 0.0 3 1:30

0.0 1 1:30 Use Cluster Sets 0.0 1 1:30

You may perform 0.0 3 3:00 (1+1+1) 20 secrest Perform each highlighted set of this

exercise with a set of each exercisebelow


Bench Press


instead of power snatch 0.0 2 3:00 (1+1) 0.0 3

if you wish 0.0 1 3:00 25 sec rest 0.0 3



exercise

0.0 2 3:00 No Load 4


No Load 4

0.0 1 1:30 No Load 4



Squat


0.0 3 Band 8



Weighted SquatJump


exercise

0.0 8

0.0 4 0.0 8





No Load 4

No Load 4

Recovery Work



0.0 3 2:00


0.0 3 2:00


0.0 3 2:00




0.0 3 2:00

0.0 3 2:00


Workout 0.0 3 2:00


0.0 3 2:00


0.0 3 2:00


0.0 3 2:00

0.0 3 2:00



Recovery Work






























































to the right


Split Jerk 3




Warm Up 0.0 1 1:30

0.0 1 1:30 Use Cluster Sets Week 12 - Workout 5 - P.M. Session - Strength

You may perform 0.0 3 3:00 (1+1+1) 20 secrest Dynamic Warm Up 2-3 Minutes


instead of power snatch 0.0 2 3:00 (1+1) Piston Squat 3 sets of 5 each if you wish 0.0 1 3:00 25 sec rest


0.0 2 3:00



0.0 4 2:00

0.0 1 2:30 0.0 4 2:00

0.0 2 3:00 0.0 4 2:00

0.0 2 3:00 0.0 4 2:00


0.0 5 1:30Warm Up Sets 0.0 1 3:00 0.0 3 1:30

0.0 1 3:00 0.0 1 1:30


Band 10 2:00 0.0 2 3:00

Band 10Rest after


0.0 2 3:00




counter

0.0 1 3:00

No Load 10 0.0 1 3:00




weight

0.0 4 2:00

No Load Maximum


0.0 4 2:00



Choose 10


Choose 10

0.0 5


exercise






Recovery Work







Recovery Work








Sheet































































0.0 3 2:00


below




0.0 2


to the right

Drop Snatch 3

Clean Pull


exercise



0.0 3

Power Snatch 0.0 3

Weight Reps Per Set Rest After Set Information Bench Press 0.0 5 1:30Warm Up SetsWarm Up 0.0 1 1:30

Use Cluster Sets(1+1) 25 sec rest

0.0 3 1:30

0.0 1 1:30 0.0 1 1:30

You may perform 0.0 2 3:00Perform each highlighted set of thisexercise with a set of each exercise

below


Bench Press


instead of power snatch 0.0 1 3:00 0.0 3

if you wish 0.0 1 3:00 0.0 3



exercise

0.0 1 3:00 No Load 4


No Load 4

0.0 1 1:30 No Load 4



Squat


0.0 3 Band 8



Weighted SquatJump


exercise

0.0 8

0.0 4 0.0 8





No Load 4

No Load 4

Recovery Work



0.0 3 2:00


0.0 3 2:00


0.0 3 2:00




0.0 3 2:00

0.0 3 2:00


Workout 0.0 3 2:00


0.0 3 2:00


0.0 3 2:00


0.0 3 2:00

0.0 3 2:00



Recovery Work






























































to the right


Split Jerk 3




Warm Up 0.0 1 1:30Use Cluster Sets(1+1) 25 sec rest 0.0 1 1:30 Week 13 - Workout 5 - P.M. Session - Strength

You may perform 0.0 2 3:00Dynamic Warm Up 2-3 Minutes


instead of power snatch 0.0 1 3:00 Piston Squat 3 sets of 5 each if you wish 0.0 1 3:00


0.0 1 3:00



0.0 3 2:00

0.0 1 2:30 0.0 3 2:00

0.0 2 3:00 0.0 3 2:00

0.0 2 3:00 0.0 3 2:00


0.0 5 1:30Warm Up Sets 0.0 1 3:00 0.0 3 1:30

0.0 1 3:00 0.0 1 1:30


Band 10 2:00 0.0 2 3:00

Band 10Rest after


0.0 2 3:00




counter

0.0 1 3:00

No Load 10 0.0 1 3:00




weight

0.0 4 2:00

No Load Maximum


0.0 4 2:00



Choose 10


Choose 10

0.0 5


exercise






Recovery Work







Recovery Work








Sheet





















































Week 14 - Workout 1 - A.M. Session - Speed Week 14 - Workout 3 - SpeedWarm Up/Prehab Sets/Reps Warm Up/Prehab Sets/Reps




Week 5 Complete Monday's Workout 16-Week Sprint Training Week 5Complete Wednesday's

Workout

Complete the following recovery plans Complete the following recovery plans



Post Workout Nutrition Post Workout Nutrition

Week 14 - Workout 1 - P.M. Session - Unload Week 14 - Workout 4 - Unload

Knee Prehab Complete Sheet Dynamic Warm Up 2-3 Minutes

15 Minute Light Bike Follow The Sheet

Laying Wall Shakes 30 to 60 seconds

Overhead Squat

Foam Roller Follow The Sheet Weight Reps Per Set Rest After Set Information

0.0 5 2:00

Band Stretching Follow The Sheet 0.0 5

Pair with 0.0 5 Rest aftercompleting aset of each

exercise

Glute Ham Hang 30 to 60 seconds 0.0 5

Zercher Good Morning 0.0 5Hold a plate in

hands0.0 5

Week 14 - Workout 2 - Unload 0.0 5Warm Up/Prehab Sets/Reps 0.0 5


Overhead Lateral RaiseChoose 8 2:00

Hold a light plateor dumbbell in

each hand

Choose 8

Step Up Choose 8

Rest aftercompleting aset of each

exercise

Weight Reps Per Set Rest After Set Information Pair with Choose 8 0.0 5 each 2:00

Pull UpNo Load Maximum

Make easier - useband

0.0 5 each No Load Maximum

Pair with 0.0 5 eachRest after


No Load Maximum 0.0 5 each No Load Maximum

3-Way HamstringTouch

Choose 6 each way

Hold a plate inhands

Dumbbell Curl To PressChoose 8 2:00

If no dumbbellsavailable, substitute

standing barbell bicepcurl

Choose 6 each way Choose 8 Choose 6 each way Choose 8 Rest after

completing aset of each

exercise

Choose 6 each way Pair with Choose 8


Choose 8 2:00 Hold a lightplate or

dumbbell ineach hand

DipsChoose Maximum

Choose 8 Choose Maximum

Choose 8Rest after


Choose Maximum

Pair with Choose 8 Choose Maximum

Pull UpNo Load Maximum

Make easier -use band


No Load Maximum Hip Flexor Prehab Complete Sheet

No Load Maximum

Recovery Work


No Load Maximum Foam Roller Quads, IT Band, Hams

Dumbbell Curl ToPress

Choose 8 2:00 If no dumbbellsavailable,substitute

standing barbellbicep curl


Choose 8 Post-Workout Nutrition

Choose 8Rest after


Pair with Choose 8 Week 14 - Workout 5 - Speed

DipsChoose Maximum

Warm Up/Prehab Sets/Reps

Choose Maximum Dynamic Warm Up 2-3 Minutes

Choose Maximum

Choose Maximum 16-Week Sprint Training Week 5 Complete Friday's Workout


Groin Prehab Complete Sheet


Recovery Work

Isometric Split 2 sets of 30 sec. each Post Workout Recovery

Foam Roller Quads, IT Band, Hams Post Workout Nutrition
















http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=laying%20wall%20shakes

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=overhead%20squat



http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=glute%20ham%20hang

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=zercher%20good%20morning



http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=back%20step%20up

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=pull%20up

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=3%20way%20hamstring%20touch

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=3%20way%20hamstring%20touch

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=dumbbell%20curl%20to%20press



http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=dips

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=pull%20up









http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=dips











workout_sheet_football 30-week off-season training week10-14

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