Football Off-Season

We have two weeks of limbo before our first official game week starts. Here's what we're doing. DAY 1

• Dynamic Warm-up
• Spiderman Progression
• Halos (PVC Shoulder Mobility)
• Hang High Pull/Push Press/Hang Snatch: 3x3
• Hurdle-under: 2x3 each
• Squat: 2-3x5 Warm-up/3x3@70-85% (their choice)
• Hurdle-over: 2x3 each
• Bench: 2-3x5 Warm-up/3x3@70-85% (their choice)
• Plank: 4x60 seconds
• RDL: 2x10
• RFESS: 2x5 each
• Back Circuit (Hammer Row/Hammer High Row/Pull-ups: 1x10/1x10/2x5

DAY 2

• Dynamic Warm-up
• Spiderman Progression
• Halos (PVC Shoulder Mobility)
• Hang Clean: 2x3 Warm-up/3x2@70-85% (their choice)
• Hurdle-over/under: 2x3 each
• Front Squat/SSB Squat/Deadlift: 4x5 (heaviest Hang Clean weight)
• Back Circuit: 4 sets
• Bench: 2-3x5 Warm-up/3x3@70-85% (their choice)
• Plank: 4x60 seconds
• RDL: 2x10
• Partner Glute Ham: 2x5
• BB Shrugs: 2x20

I stress bar speed a lot more at this time of year than weight moved. I want them to strain a little bit, but make the bar fly. This takes about 40 minutes. I'll reduce the workload once we start the official game week schedule. Short, sweet and simple. Hitting all aspects: mobility, strength, injury prevention.