I will keep the workouts to only 2 days a week and allow for mostly basic

I will keep the workouts to only 2 days a week and

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This is fantastic advice, and must be used for the athlete to prevent possible de-conditioning. I will keep the workouts to only 2 days a week, and allow for mostly basic strength training exercises. Their agility, and speed work will be conducted during practices and warmups. The program would extend for 12 weeks, or as long at the team was in the playoffs. Monday - warm up % Reps % Reps % Rep % Reps Power Clean x5 x5 x4 x4 rest 3:00 min x5 x5 x4 x4 x5 x5 x4 x4 Front Squat x8 x5 x5 x5 x8 x5 x5 x5 1:30 rest x8 x5 x5 x5 x8 x5 x5 x5 Pullups x8 x5 x5 x5
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SPHE323 FINAL 10 x8 x5 x5 x5 x8 x5 x5 x5 x8 x5 x5 x5 Bench x8 x5 x5 x5 1:30 rest x8 x5 x5 x5 x8 x5 x5 x5 Tricep Pushdown x8 x5 x5 x5 x8 x5 x5 x5 x8 x5 x5 x5 Barbell curl 3x8 3x6 3x6 3x6 9 Week `10 Week 11 Week 12 Week Wednesday - warm up % Reps % Reps % Rep % Reps Push Press 78 x5 80 x5 82 x4 84 x4 rest 2:00 min 78 x5 80 x5 82 x4 84 x4 78 x5 80 x5 82 x4 84 x4 78 x5 80 x5 82 x4 84 x4 Deadlift 76 x8 80 x5 82 x5 84 x5 76 x8 80 x5 82 x5 84 x5 1:30 rest 76 x8 80 x5 82 x5 84 x5 76 x8 80 x5 82 x5 84 x5 Hamstring Curl x8 x5 x5 x5 x8 x5 x5 x5 x8 x8 x5 x5 x5 x8 x8 x5 x5 x5 x8 Strict Press 76 x8 80 x5 82 x5 84 x5 1:30 rest 76 x8 80 x5 82 x5 84 x5 76 x8 80 x5 82 x5 84 x5 Sit-ups x20 x20 x20 x20 X20 x20 x20 x20 X20 x20 x20 x20 Leg press 3x8 3x6 3x6 3x6 References Bompa, Tudor. Periodization, 5th Edition. Human Kinetics, 06/2009. VitalBook file.
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SPHE323 FINAL 11 Off-Season Football Workouts, Part 1: How to Begin Your Program | STACK. (n.d.). Retrieved from - off-season-program Strength Training for Football - The Complete Guide. (n.d.). Retrieved from - fitness-advisor.com/strength-training-for-football.html How to Develop a Periodized Workout Plan | STACK. (n.d.). Retrieved from Wendler, J. (2016, March 14). From Average to Athlete | T Nation. Retrieved from
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  • Fall '14
  • Weight training, powerlifting, Weight training exercises, Bench press, x5, football.

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