Football Summer Training

I thought I would post a snapshot of what we're doing this summer. Nothing special or groundbreaking. It's really not the program. It's how I approach each day. If I'm excited about it, they will be. If I hold them to a standard they'll reach it. Monday: Agility and Lift

• BB Warm-up (Front Squat/RDL/RDL Jump Shrugs/RDL Jump Shrug High Pull/Hang Clean): x3 w/bar
• Clean Pull (from floor): 3x3 (135-225)
• Hurdle-under: 2x3 each
• Power Clean: 3x3 (70-85% - percentages vary as we go)
• Hurdle-over: 2x3 each
• Front Squat: 10/8/6/4/2
• Pull-ups: 50
• Bench: 3x5 (70-85% - percentages vary as we go)
• 1 Leg Planks: 4x60 seconds
• RDL: 3x10
• Partner Glute Ham: 3x10
• DB Rows: 4x10
• Push-ups: 50
• Dips: 50
• Curls: 100
• Team Abs: 100

Tuesday (Conditioning): 16-24 110 yard sprints

• Skill: 16 seconds
• Big Skill: 17 seconds
• Line: 19 seconds

Wednesday: Agility and Lift

• BB Warm-up (same as above): x3 w/bar
• Squat Clean: 3x3 (135-225)
• Hurdle-under: 2x3 each
• Hang Clean: 3x3 (70-85% - percentages vary as we go)
• Hurdle-over: 2x3 each
• Snatch-grip Deadlift: 4x5 (heaviest hang clean weight of the day)
• Pull-ups: 50
• Incline: 4x5 (DNFF!)
• Partner Pallof Holds: 4x60 seconds
• BB Reverse Lunge: 3x5
• PGH or GHR: 3x10
• Hammer Circuit: 4x10
• Push-ups or Dips: 50
• Curls: 50
• Team Abs: 100

Thursday (Conditioning): Various Drills

• Weeks 1-3: Ladder (10, 10's/8, 20's/6, 40's/4, 60's/2, 80's/ 1, 100)
• Weeks 4-6: 300 yard shuttles (25 yard increments)
• Week 7: Deload/Week Off
• Week 8-9: 15 1/2 Gassers and 15 1/4 Gassers
• Conditioning Test: 16, 110's

Friday: Lift

• BB Snatch-grip Warm-up (RDL/RDL High Pull/Hang Snatch/Overhead Squat): x3 w/bar
• Hang Snatch: 3x3 (95-135)
• Hurdle-under: 2x3 each
• Squat: 3x5 (70-85% - percentages vary as we go)
• Hurdle-over (done during squat warm-ups): 2x3 each
• Push Press: 4x5
• 1 Leg Planks: 4x60 seconds
• Close-grip or Football Bar Bench: 10/8/6/4/2
• DB Rows or Hammer Circuit: 4x10
• RDL: 3x10
• PGH: 3x10
• Pull-ups: 50
• Push-up/Dip Games: 10/8/6/4/2 (Perform 10 Dips then partner grabs legs and go right into push-ups. The goal is to do the whole thing in one big set)
• Curls: 100
• Team Abs: 100

Nothing fancy. The bolded exercises are the only ones I really care about. That's not to say the others don't matter. I don't do as much single-leg work in the summer because we run so much. If you add things in you HAVE to take things out. In the winter we only run 2x a week, so we do tons of single-leg work. This time of year we run 4x a week and the skill and big skill guys run 7 v. 7 and the line both do position specific drill 2-3x a week.