Off-Season Training for Football

8 Week Off-Season Training for Football MONDAY AM MDSAP Warm-Up/ Foot Speed High Knees -Forward - Lateral - Backwards Butt-Kicks Tapioca Walking Lunge -elbow to instep - opposite reach - straighten - dorsi-flex Straight Leg Kicks Low Shuffle Karioca Build-ups In-place/ Linear Plyometrics* Pogo Jumps Vertical Jumps Squat Jumps x 10 each Agility (COD) 4 Cone Drills# I, N, X (4) each Speed (Acceleration) (6) 10s w/ 30s RI (6) 20s w/ 60s RI Conditioning Super Gassers x3 55/60/66(Target times) Week 2 In-Place/ Linear Plyometrics Pogo Jumps Vertical Jumps Squat Jumps Tuck Jumps x 10 each Agility (COD) 40yd Shuttle 5back, 10back + 10 Linear Speed (2) 10s w/ 30s RI (2) 20s w/ 60s RI (4) 30s w/ 90s RI Conditioning 300yd Shuttles x3 60/66/72 Week 3 In-Place/ Linear Plyometrics Stair Hops Stair Jumps Stair Depth Jumps X8 each Agility (COD) 3 Cone Drill x 4 per side Speed (Acceleration) (2) 10s w/ 30s RI (2) 20s w/ 60s RI (3) 30s w/ 90s RI (3) 40s w/ 2m RI Conditioning Gassers x 4 36/40/44/48 Week 4 Lateral Plyometrics Skater Jumps Band Resisted Skater Jumps x 6 each Agility (COD) Pro Agility 5-10-5 Testing x 5 each side Speed (Acceleration) (6) 10s w/ 30s RI (8) 20s w/ 60s RI Conditioning 150yd Shuttles x6 33/36/39 Week 5 IN-Place. Linear Plyometrics Stair Hops SL Stair Hops Stair Bounds x 4 each Agility (COD) 4 Cone Drills# I, N, X (4) each Speed (Acceleration) (2) 10s w/ 30s RI (2) 20s w/ 60s RI (6) 30s w/ 90s RI Conditioning 3/4 Gassers x5 27/30/33/36 Week 6 Linear Plyometrics Single Leg Sprints 10(10)10yds x 8 Agility (COD) 40yd Shuttle 5back, 10back + 10 Speed (Acceleration) (2) 10s w/ 30s RI (2) 20s w/ 60s RI (2) 30s w/ 90s RI (4) 40s w/ 2m RI Conditioning 75yd Shuttles x10 18/21/24 Week 7 Linear Plyometrics Power Skips 25yds x 8 Agility (COD) 3 Cone Drill x 5 per side Speed (Acceleration) (6) 10s w/ 30s RI (6) 20s w/ 60s RI Conditioning Half Gassers x8 18/21/24 Week 8 NO JUMPS Pro Agility 5-10-5 Testing 40yd Sprint Testing 300yd Shuttle Test (another day) *Progress from sticking the landing to repetitive jumps # Cones set up 5x5 MONDAY PM Lower Body ME PRE/ POST Session Movement Prep Soft Tissue Work Ankle Mobility Hurdle Drill Couch Stretch T-Spine Mobility Pre-Hab 5-Way Neck PSG Ext Rotation Core Stability Anti-Rotation Band TKEs Hip Abduction Commitments Upper Arm Grip PNF Stretch Week 1 Pause Hang Clean 80%x5x3 Batwing Plate RDL x 50 reps Glute-Ham Raise 50 reps Single Leg Pull Circuit (Choose 1) SL Plate RDL 25, 35, 45, 55 x10 SL RDL (1DB) 3 x 8-12 SL RDL (2 DBs) 3 x 8-12 SL Band RDL 50 reps SL Plate RDL 25, 35, 45, 55 x10 SL RDL (1DB) 3 x 8-12 SL RDL (2 DBs) 3 x 8-12 Week 2 Haulting Clean 85%x10x1 Barbell RDL 80%x8 6, -10% x10 Weighted Glute-Ham Raise 40 reps Single Leg Pull Circuit (Choose 1) SL Plate RDL 25, 35, 45, 55 x10 SL RDL (1DB) 3 x 8-12 SL RDL (2 DBs) 3 x 8-12 SL Band RDL 50 reps SL Plate RDL 25, 35, 45, 55 x10 SL RDL (1DB) 3 x 8-12 SL RDL (2 DBs) 3 x 8-12 Week 3 Hang Clean 85%x4x4 Trap Bar DL 88% x 5,3,2 Eccentric Loaded Glute-Ham Raise 30 reps Single Leg Pull Circuit (Choose 1) SL Plate RDL 25, 35, 45, 55 x10 SL RDL (1DB) 3 x 8-12 SL RDL (2 DBs) 3 x 8-12 SL Band RDL 50 reps SL Plate RDL 25, 35, 45, 55 x10 SL RDL (1DB) 3 x 8-12 SL RDL (2 DBs) 3 x 8-12 Week 4 Clean from Rack 80%x8x2 Barbell RDL 83%x7,5,-10%x9 Glute-Ham Raise 40 reps Single Leg Pull Circuit (Choose 1) SL Plate RDL 25, 35, 45, 55 x10 SL RDL (1DB) 3 x 8-12 SL RDL (2 DBs) 3 x 8-12 SL Band RDL 50 reps SL Plate RDL 25, 35, 45, 55 x10 SL RDL (1DB) 3 x 8-12 SL RDL (2 DBs) 3 x 8-12 Week 5 Hang Clean 90%x6x3 Trap Bar DL 90% x 4,3,2,1 Glute-Ham Raise 75 reps Single Leg Pull Circuit (Choose 1) SL Plate RDL 25, 35, 45, 55 x10 SL RDL (1DB) 3 x 8-12 SL RDL (2 DBs) 3 x 8-12 SL Band RDL 50 reps SL Plate RDL 25, 35, 45, 55 x10 SL RDL (1DB) 3 x 8-12 SL RDL (2 DBs) 3 x 8-12 Week 6 Clean from Floor 90%x10x1 Barbell RDL 85%x6,4,-10%x8 Glute-Ham Raise Weighted 60 reps Single Leg Pull Circuit (Choose 1) SL Plate RDL 25, 35, 45, 55 x10 SL RDL (1DB) 3 x 8-12 SL RDL (2 DBs) 3 x 8-12 SL Band RDL 50 reps SL Plate RDL 25, 35, 45, 55 x10 SL RDL (1DB) 3 x 8-12 SL RDL (2 DBs) 3 x 8-12 Week 7 Clean from Rack 85%x8x2 Trap Bar DL 93% x 3,2,1 Eccentric Loaded Glute-Ham Raise 50 reps Week 8 Clean from Floor 95%x1-4RM TUESDAY AM Upper Body ME PRE/ POST Session Movement Prep Soft Tissue Work Ankle Mobility Hurdle Drill Couch Stretch T-Spine Mobility Pre-Hab 5-Way Neck PSG Ext Rotation Core Stability Anti-Rotation Band TKEs Hip Abduction Commitments Upper Arm Grip PNF Stretch Week 1 BB Hang Snatch 85%x5x3 Bench Press 80% x8,6,4,(-10%x10) UH Grip Chin-Up Ladder -10 sets Inc DB Press CS DB Row 100 reps of (choose one): Up-The Rack Push-Up Susp. Push-Up SB Push-Up MB Push-Up Chain Push-Up Band Push-Up DB Inc. Push-Up Partner Push-up Superseted With 100 reps of (choose one): Strap Row 1 Arm Strap Row Band Row Band Pull-Down Diesel Row w/ Chains Flexed Arm Hang Inv. Rack Row MR Towel Row Week 2 Barbell Snatch from Blocks 88%x8x2 Bench Press 85% x6,4,2,(-10%x8) OH Grip Pull-Up Ladder -10 sets Inc DB Alt Press HS DB Row 100 reps of (choose one): Up-The Rack Push-Up Susp. Push-Up SB Push-Up MB Push-Up Chain Push-Up Band Push-Up DB Inc. Push-Up Partner Push-up Superseted With 100 reps of (choose one): Strap Row 1 Arm Strap Row Band Row Band Pull-Down Diesel Row w/ Chains Flexed Arm Hang Inv. Rack Row MR Towel Row Week 3 Barbell Snatch from Floor 90%x10x1 Bench Press 90% x4,3,2,1,(-10%x6) NG Pull-Up Ladder -10 sets Inc DB Duo Press CS DB Row 100 reps of (choose one): Up-The Rack Push-Up Susp. Push-Up SB Push-Up MB Push-Up Chain Push-Up Band Push-Up DB Inc. Push-Up Partner Push-up Superseted With 100 reps of (choose one): Strap Row 1 Arm Strap Row Band Row Band Pull-Down Diesel Row w/ Chains Flexed Arm Hang Inv. Rack Row MR Towel Row Week 4 1 Arm DB Snatch 88%x4x4 Fat Bar Bench Press 85%x5,3,2 -10% Board Press x max reps Fat Grip Pull-Up Ladder -10 sets Inc DB Press CS DB Row 100 reps of (choose one): Up-The Rack Push-Up Susp. Push-Up SB Push-Up MB Push-Up Chain Push-Up Band Push-Up DB Inc. Push-Up Partner Push-up Superseted With 100 reps of (choose one): Strap Row 1 Arm Strap Row Band Row Band Pull-Down Diesel Row w/ Chains Flexed Arm Hang Inv. Rack Row MR Towel Row Week 5 BB Hang Snatch 88%x4x3 Bench Press 88% x5,3,2,(-10%x7) MG Pull-Up - 50 total reps Inc DB Alt Press HS DB Row 100 reps of (choose one): Up-The Rack Push-Up Susp. Push-Up SB Push-Up MB Push-Up Chain Push-Up Band Push-Up DB Inc. Push-Up Partner Push-up Superseted With 100 reps of (choose one): Strap Row 1 Arm Strap Row Band Row Band Pull-Down Diesel Row w/ Chains Flexed Arm Hang Inv. Rack Row MR Towel Row Week 6 Barbell Snatch from Blocks 90%x6x2 Bench Press 93% x3,2,1,1,(-10%x5) NG Grip Pull-Up 4RM then 20 total reps Inc DB Duo Press CS DB Row 100 reps of (choose one): Up-The Rack Push-Up Susp. Push-Up SB Push-Up MB Push-Up Chain Push-Up Band Push-Up DB Inc. Push-Up Partner Push-up Superseted With 100 reps of (choose one): Strap Row 1 Arm Strap Row Band Row Band Pull-Down Diesel Row w/ Chains Flexed Arm Hang Inv. Rack Row MR Towel Row Week 7 1 Arm DB Snatch 90%x3x3 Fat Bar Bench Press w/ Chains 70%x 5,3,2 -10% Board Press x max reps OH Grip Pull-Up 3RM then 20 total reps 1 Arm Inc DB Press Inc DB Row Week 8 Barbell Snatch from Floor 95%x1-5RM Bench Press 95% x2-4RM Cadence Chin-Up Rep Test THURSDAY AM Speed & ME Lower Body PRE/ POST Session Movement Prep Soft Tissue Work Ankle Mobility Hurdle Drill Couch Stretch T-Spine Mobility Pre-Hab 5-Way Neck PSG Ext Rotation Core Stability Anti-Rotation Band TKEs Hip Abduction Commitments Upper Arm Grip PNF Stretch Box Jump (10-15 jumps) Prone Starts (10) 10s w/ 30s RI Back Squat 80% x8,6,4,(-10%x10) Glute-Ham Raise 50 reps SL Plate RDL 25, 35, 45, 55 x10 Week 2 Box Jump (15-20 jumps) Supine Starts (6) 10s w/ 30s RI (4) 15s w/ 45s RI Back Squat 85% x6,4,2,(-10%x8) Glute-Ham Raise Weighted 40 reps SL RDL (1DB) 3 x 8-12 Week 3 Box Jump (10 jumps) Depth Jump (12-15 jumps) Kneeling Starts (6) 10s w/ 30s RI (4) 15s w/ 45s RI Back Squat 90% x4,3,2,1,(-10%x6) Eccentric Loaded Glute-Ham Raise 30 reps SL RDL (2 DBs) 3 x 8-12 Week 4 Seated Box Jump (20 jumps) Parallel Starts (4) 10s w/ 30s RI (4) 15s w/ 45s RI (2) 20s w/ 60s RI Box Squat w/Bands 8x2 w/60% Glute-Ham Raise 40 reps SL Band RDL 50 reps Week 5 Box Jump (10 jumps) Depth Jump (10-15 jumps) Staggered Starts (4) 10s w/ 30s RI (4) 15s w/ 45s RI (2) 20s w/ 60s RI Back Squat 88%x5,3,2,(-10%x8) Glute-Ham Raise 75 reps SL Plate RDL 25, 35, 45, 55 x10 Week 6 Box Jump (10 jumps) SL Box Jump (10 jumps) Testing Starts (4) 10s w/ 30s RI (4) 15s w/ 45s RI (2) 20s w/ 60s RI Back Squat 93% x3,2,1,1,(-10%x5) Weighted Glute-Ham Raise 60 reps SL RDL (1DB) 3 x 8-12 Week 7 Box Jump (10 jumps) SL Depth Jump (10 jumps) Testing Starts (10) 10s w/ 30s RI Box Squat w/Chains 8x2 w/60% Hex Bar DL 88%x 5,3,1 Eccentric Loaded Glute-Ham Raise 50 reps SL RDL (2 DBs) 3 x 8-12 Week 8 Vertical Jump Test(Vertec) Back Squat 95%x2,1,1,(-10%x4) FRIDAY PM Strongman & RE Upper Body Week 1 Med Ball Throws x 50 Rotation: - Standing Push - Standing Scoop - Kneeling Scoop - Crow-hop Push - COD Push Scoop = Rapid Push = Short Extension: - Standing Fwd - Fwd Ground - Kneeling Fwd - Bkwrd for Ht. - Bkwrd for Dist. Flexion: Lying Sit Up Floor Slams Crow Hop Lateral Week 1 Fat Gripz DB Clean & Press: max reps for time BB OH Press 80% x8,6,4,(-10%x10) Choose 1 1 Arm DB Row 1 Arm KB Row from Floor Renegade Row Arm-over-Arm Choose 1 1-2-3-4 Board Press Swiss Bar Grip Bench Press Mini-Band Stability Press Stability Ball DB Press Conditioning Circuit (Varied) Prowler Push Relays, Ropes, Sledgehammers, Wall-Walks Week 2 Atlas Stone over Bar: max reps for time BB OH Press 85% x5,3,2,(-10%x8) Choose 1 1 Arm DB Row 1 Arm KB Row from Floor Renegade Row Arm-over-Arm Choose 1 1-2-3-4 Board Press Swiss Bar Grip Bench Press Mini-Band Stability Press Stability Ball DB Press Conditioning Circuit (Varied) Prowler Push Relays, Ropes, Sledgehammers, Wall-Walks Week 3 Axle Clean & Press: max reps for time 185/205/225 Bench Rep Test Choose 1 1 Arm DB Row 1 Arm KB Row from Floor Renegade Row Arm-over-Arm Choose 1 1-2-3-4 Board Press Swiss Bar Grip Bench Press Mini-Band Stability Press Stability Ball DB Press Conditioning Circuit (Varied) Prowler Push Relays, Ropes, Sledgehammers, Wall-Walks Week 4 Farmers/ Prowler Medley set dist.For time DB Push Press 90% x4,3,2,1,(-10%x6) Choose 1 1 Arm DB Row 1 Arm KB Row from Floor Renegade Row Arm-over-Arm Choose 1 1-2-3-4 Board Press Swiss Bar Grip Bench Press Mini-Band Stability Press Stability Ball DB Press Conditioning Circuit (Varied) Prowler Push Relays, Ropes, Sledgehammers, Wall-Walks Week 5 Log Clean & Press: max reps for time 185/205/225 Bench Rep Test Choose 1 1 Arm DB Row 1 Arm KB Row from Floor Renegade Row Arm-over-Arm Choose 1 1-2-3-4 Board Press Swiss Bar Grip Bench Press Mini-Band Stability Press Stability Ball DB Press Conditioning Circuit (Varied) Prowler Push Relays, Ropes, Sledgehammers, Wall-Walks Week 6 Tire Flip Medley 350x2, 450x2, 550x2, 650x2 for time BB Push Press 93% x3,2,1,(-10%x5) Choose 1 1 Arm DB Row 1 Arm KB Row from Floor Renegade Row Arm-over-Arm Choose 1 1-2-3-4 Board Press Swiss Bar Grip Bench Press Mini-Band Stability Press Stability Ball DB Press Conditioning Circuit (Varied) Prowler Push Relays, Ropes, Sledgehammers, Wall-Walks Week 7 STRONGMAN GRAND PRIX AWARDS Dynamic Bench Press 60% x8x3 w/ Mini-Bands NO CONDITIONING * Athletes are divided into 5 different weight classes and scored are totaled each week. Weights of implements are determined by weight class