Football Phase 1 and Phase 2

I posted a few months ago about our off-season football program. I'll repost Phase 1 with what actually happened and that will lead into Phase 2, which is happening right now. Recap - PHASE 1: Hypertrophy MONDAY

• Dynamic Warm-up (on field)
• Week 1: 6, 55's/Week 2: 8, 55's/Week 3: 10, 55's
• Squat: 5/5/3x5 (Week 1: 70%/Week 2: 80%/Week 3: 90% only 1 set at top weight)
• Hurdle-unders: 2x3 each
• Plank: 2x30 seconds
• RDL w/shrug: 5x10@185 (Week 3: 3x10@135)
• Pull-ups: 50 (Skill/Big Skill)/25 (line)
• DB Squat: 5x10
• Push-ups or Dips: 50
• Partner PGH (done as a team to teach): 3x5
• Ab Rollouts: 3x10

TUESDAY

• Dynamic Warm-up (in weight room)
• Team Shoulder Warm-up
• Hang Clean: 4x2 (135-225)
• Hurdle-under: 2x3 each
• Bench: 5/5/3x5 (same as Squat day)
• Sit-ups: 4x10-20
• Push Press: 5x3 (Week 3: 3x3)
• DB Row: 5x10 (100's, 105's or 110's for Line)
• BB Shrugs: 5x10 (225)
• BB Curls: 3x10
• Band Pushdowns: 3x15-20
• Team Abs: 100

WEDNESDAY

• Dynamic Warm-up (on field)
• 55's (same as Monday)
• Deadlift (BB or Trap Bar): 5x5 (top weight assigned by feel)
• Hurdle-under: 2x3 each
• Plank: 2x30 seconds)
• Front Squat (Hang Clean 1st rep of each set): 5x5
• Pull-ups: 50 (Skill/Big Skill)/25 (Line)
• RDL (BB or Trap Bar) w/shrug: 5x10@185 (Week 3 3x10@135)
• Push-ups or Dips: 50
• Partner PGH: 3x5 (teaching)
• Weighted Sit-ups: 3x10 w/45lb plate

THURSDAY

• Dynamic Warm-up (in weight room)
• Team Shoulder Warm-up
• Hang Snatch: 4x2 (95-135)
• Hurdle-under: 2x3 each
• Incline: 5x5 (no numbers assigned - Do Not Fail)
• Sit-ups: 4x10-20
• Close-grip (Skill/Big Skill)/FBB (Line): 10/8/6/4/2 (DNF!)
• DB Row: same as Tuesday
• Face Pulls: 5x10
• Dip Game (Dips/Push-ups): 10/8/6/4/2 (perform set or 10 Dips immediately followed by Push-ups (partner grabs feet and hold up in Push-ups position on Dip Bar)
• Curls (their choice)
• Team Abs: 100

FRIDAY

• Team Conditioning Drills

We decided to Deload Assistance Work in Week 3. As usual, there's a good bunch of guys who don't train over winter break and they started to break down with the incredible amount of volume. No injuries (muscle pulls, etc...), but I think that 3rd week at full speed/volume would've been the straw that broke the camel's back. PHASE 2: Strength

• Dynamic Warm-up (weight room)
• Team Plank (Front/Side/Back): 60/30/30/60 seconds
• Hang Snatch: 3x2 (95-135)
• Hurdle-under: 2x3 each
• Squat: 3x5 (Week 4: 80%/Week 5: 85%/Week 6: 90%)
• Sit-ups: 4x10-20
• FSL (Speed Work): 3x3 at first Work Set Weight (Done by itself - no superset)
• RDL w/shrug: 3x10 (135-185)
• PGH: 2x5
• Push-ups or Dips/Pull-ups: 50/50-25 (Line)
• Sled Push: 6 reps (Day 1: 20 yards/Day 2: 30 yards/Day 3-Week 6: 40 yards)
• Team Abs: 100

TUESDAY

• Dynamic Warm-up (weight room)
• Team Shoulder Warm-up
• Hang Clean: 3x2 (135-225)
• Hurdle-under: 2x3 each
• Bench: 3x5 (same as Squat day)
• Windshield Wipers: 2x10
• DB Incline Triple (Skill/Big SKill): 4x5/Landmine Press (Line): 4x6 each
• Pull-ups: 25/15
• DB Row (Skill/Big Skill)/T-Bar (Line): 4x10
• Shoulder 21's: 2x
• Neck: 50
• Biceps/Triceps (their choice); 3x10
• Team Abs: 100

WEDNESDAY

• Dynamic Warm-up (weight room)
• Team Plank
• Clean Pull (used as DL warm-up): 3x2
• Hurdle-under: 2x3 each
• Deadlift/Trap Bar: 3x5 (weights assigned-let the strongest kid in each rack pick)
• Sit-ups: 4x10-20
• BB Reverse Lunge: 3x5 (135+)
• RDL w/shrug: 3x10@135
• Lateral Squat or Hurdle-under (both w/DB for mobility): 2x5 each
• Push-ups or DIps/Pull-ups: 50/25-15
• Sled (Same as Monday)
• Team Abs: 100

THURSDAY

• Dynamic Warm-up (weight room)
• Team Shoulder Warm-up
• Push Press: 5x2
• Hurdle-under: 2x3 each
• Close-grip (Skill/Big Skill)/FBB (Line): 10/8/6/4/2 (DNF!)
• Windshield Wipers: 2x10
• LM Press (Skill/Big Skill): 4x6/DB Incline Triple (Line): 4x5
• Pull-ups: 50/25
• T-Bar (Skill/Big Skill)/DB Row (Line): 4x10
• Pull-aparts: 50
• Neck: 50
• Biceps/Triceps (their choice): 3x10
• Team Abs: 100

FRIDAY

• Team Conditioning Drills

PHASE 1 Goals

1. General conditioning
2. Build some muscle
3. Get guys who didn't train over break up to speed

PHASE 2 Goals

1. Continue to build muscle
2. More emphasis on strength and power development (always talking bar speed, but really hammering it home)
3. Work heavier on assistance movements
4. Cut back on overall volume

You'll notice there's not a huge change between Phases. We've added in some more "speed" work for the lower body with the FSL and the Clean Pull/DL. I make sure that the weights are heavy, but fast. I'm more worried about Mondays being heavy. Upper body I believe in "bodybuilding". Keep packing on muscle and volume to build up the shoulders and neck to handle the rigors of hitting/football practice in a few weeks. The team is buying in better than I've seen in the past. We have a long way to go, but they are certainly heading in the right direction. As far as injuries go, we're doing very well. We have a few tight backs (expected from these kids because they didn't work over break). One hamstring strain (not listed as a pull). So it seems we're onto something. This is by no means perfect programming, but it's working well.