Strength & Power 6 Week Offseason Block.xlsx - Cover
Northern Lakes Warriors RLFC
Off-Season Gym Program
Strength and Power
Developed by: Mathew Williamson and Daniel Dacker
[email protected]
044 718 4999
1
Strength & Power 6 Week Offseason Block.xlsx - Exercise Sheet
Horizontal Push
Push-Ups
Bench Press
Chets Press
Upper Body
Horizontal Pull
Vertical Push
Vertical Pull
Inverted Row
DB Overhead Press Chin/Pull-Up
Machine Row
BB Overhead Press Lat Pull-Down
BB Row
Single Arm DB Row
Lower Body
Arms
Hip
Knee
Pull
Push
SL Hip Raises (foot on bench) Bulgarian Split Squat DB Curls
DB Skull Crushers
Machine Leg Curls
Machine leg extension Hammer Curls
DB Tricep Extensions
Machine hip extension
machine leg press
DB Lateral Raises DB Kickbacks
Step-Ups (High Box)
Step-Ups (low box)
DB Front Raises
Lunges
Core
Plank*
Side Plank*
Cruches
Ab Wheel Roll Out
Mountain Climbers
Palloff Press
* = 30-Sec instead of reps
2
Strength & Power 6 Week Offseason Block.xlsx - Day A Weeks 1-3
Oder
A1
A2
B1
B2
Exericse
Back Squat
Weight
Weight#
Light
Light-Mod
Mod-Hvy
Mod-Hvy
Heavy
Heavy
Week 3 - Date:
Body Weight
Rep-RangeRep #
10
8
6
5
3
Weight
Weight#
Light
Light-Mod
Moderate
Mod-Hvy
Heavy
Rest 90-Sec
Deadlift/Rack Pull
WU1
WU2
Set 1
Set 2
Set 3
Set 4
8
8
8
8
8
8
Light
Light-Mod
Mod-Hvy
Mod-Hvy
Heavy
Heavy
10
8
8
6
5
Light
Light-Mod
Moderate
Mod-Hvy
Heavy
10
8
6
5
3
Light
Light-Mod
Moderate
Mod-Hvy
Heavy
Set 1
Set 2
Set 3
10
10
10
Moderate
Moderate
Moderate
8
8
8
Mod-Hvy
Mod-Hvy
Mod-Hvy
6
6
6
Heavy
Heavy
Heavy
Set 1
Set 2
Set 3
10
10
10
Moderate
Moderate
Moderate
8
8
8
Mod-Hvy
Mod-Hvy
Mod-Hvy
6
6
6
Heavy
Heavy
Heavy
Rest 90-Sec
C1
Romainian Deadlift (RDL)
C2
60-Sec Rest
Legs - Knee
D1
D2
WU1
WU2
Set 1
Set 2
Set 3
Set 4
Week 1 - Date:
Body Weight
Rep-Range Rep #
8
8
8
8
8
8
Strength and Power: Day A Weeks 1-3
Athlete Name:
Week 2 - Date:
Body Weight
Rep-RangeRep #
Weight
Weight#
10
Light
8
Light-Mod
8
Moderate
6
Mod-Hvy
5
Heavy
60-Sec Rest
3
Strength & Power 6 Week Offseason Block.xlsx - Day B Weeks 1-3
Oder
A1
A2
B1
B2
Exericse
Bench Press
Barbell Row
Rest 90-Sec
Vertical Pull
60-Sec Rest
Horizontal Push
D1
D2
60-Sec Rest
Vertical Push
D1
D2
Weight
Weight#
Light
Light-Mod
Mod-Hvy
Mod-Hvy
Heavy
Heavy
Week 3 - Date:
Body Weight
Rep-RangeRep #
10
8
6
5
3
Weight
Weight#
Light
Light-Mod
Moderate
Mod-Hvy
Heavy
Rest 90-Sec
C1
C2
WU1
WU2
Set 1
Set 2
Set 3
Set 4
Week 1 - Date:
Body Weight
Rep-Range Rep #
8
8
8
8
8
8
Strength and Power: Day B Weeks 1-3
Athlete Name:
Week 2 - Date:
Body Weight
Rep-RangeRep #
Weight
Weight#
10
Light
8
Light-Mod
8
Moderate
6
Mod-Hvy
5
Heavy
WU1
WU2
Set 1
Set 2
Set 3
Set 4
8
8
8
8
8
8
Light
Light-Mod
Mod-Hvy
Mod-Hvy
Heavy
Heavy
10
8
8
6
5
Light
Light-Mod
Moderate
Mod-Hvy
Heavy
10
8
6
5
3
Light
Light-Mod
Moderate
Mod-Hvy
Heavy
Set 1
Set 2
Set 3
10
10
10
Moderate
Moderate
Moderate
8
8
8
Mod-Hvy
Mod-Hvy
Mod-Hvy
6
6
6
Heavy
Heavy
Heavy
Set 1
Set 2
Set 3
10
10
10
Moderate
Moderate
Moderate
8
8
8
Mod-Hvy
Mod-Hvy
Mod-Hvy
6
6
6
Heavy
Heavy
Heavy
Set 1
Set 2
Set 3
10
10
10
Moderate
Moderate
Moderate
8
8
8
Mod-Hvy
Mod-Hvy
Mod-Hvy
6
6
6
Heavy
Heavy
Heavy
60-Sec Rest
4
Strength & Power 6 Week Offseason Block.xlsx - Day C Weeks 1-3
Oder
Exericse
A1
Hang Clean / Hang HighPull
A2
Hang Clean / Hang HighPull
A3
Medball Keg Toss
A4
Rest 90-Sec
B1
Squat Jumps (loaded)
B2
B3
Box Jumps
Rest 90-Sec
B1
Bench Press
B2
B3
Lying medball throw
Rest 90-Sec
Set 1
Set 2
Set 3
Set 1
Set 2
Set 3
Set 1
Set 2
Set 3
Week 1 - Date:
Body Weight
Rep-Range Rep #
5
5
5
5
5
5
5
5
5
Weight
Light
Light
Light
Light
Light
Light
Light
Light
Light
Strength and Power: Day C Weeks 1-3
Athlete Name:
Week 2 - Date:
Body Weight
Rep-RangeRep #
Weight
Weight#
4
Light-Mod
4
Light-Mod
4
Light-Mod
4
Light-Mod
4
Light-Mod
4
Light-Mod
4
Light-Mod
4
Light-Mod
4
Light-Mod
Weight#
Week 3 - Date:
Body Weight
Rep-RangeRep #
3
3
3
3
3
3
3
3
3
Weight
Weight#
Moderate
Moderate
Moderate
Moderate
Moderate
Moderate
Moderate
Moderate
Moderate
Set 1
Set 2
Set 3
5
5
5
5
Light
Light
Light
4
4
4
4
Light-Mod
Light-Mod
Light-Mod
3
3
3
3
Moderate
Moderate
Moderate
Set 1
Set 2
Set 3
5
5
5
5
Light
Light
Light
4
4
4
4
Light-Mod
Light-Mod
Light-Mod
3
3
3
3
Moderate
Moderate
Moderate
5
Strength & Power 6 Week Offseason Block.xlsx - Day A Weeks 4-6
Oder
A1
A2
B1
B2
Exericse
Back Squat
Weight
Weight#
Light
Light-Mod
Mod-Hvy
Heavy
Very-Hvy
Week 3 - Date:
Body Weight
Rep-RangeRep #
10
8
6
5
3
Weight
Weight#
Light
Light-Mod
Moderate
Mod-Hvy
Heavy
Rest 90-Sec
Deadlift/Rack Pull
WU1
WU2
Set 1
Set 2
Set 3
10
8
3
5
2
Light
Light-Mod
Mod-Hvy
Heavy
Very-Hvy
10
8
8
6
5
Light
Light-Mod
Moderate
Mod-Hvy
Heavy
10
8
6
5
3
Light
Light-Mod
Moderate
Mod-Hvy
Heavy
Set 1
Set 2
Set 3
5
5
5
Heavy
Heavy
Heavy
8
8
8
Mod-Hvy
Mod-Hvy
Mod-Hvy
6
6
6
Heavy
Heavy
Heavy
Set 1
Set 2
Set 3
10
10
10
Moderate
Moderate
Moderate
8
8
8
Mod-Hvy
Mod-Hvy
Mod-Hvy
6
6
6
Heavy
Heavy
Heavy
Rest 90-Sec
C1
Romainian Deadlift (RDL)
C2
60-Sec Rest
Legs - Knee
D1
D2
WU1
WU2
Set 1
Set 2
Set 3
Week 1 - Date:
Body Weight
Rep-Range Rep #
10
8
3
5
2
Strength and Power: Day A Weeks 4-6
Athlete Name:
Week 2 - Date:
Body Weight
Rep-RangeRep #
Weight
Weight#
10
Light
8
Light-Mod
8
Moderate
6
Mod-Hvy
5
Heavy
60-Sec Rest
6
Strength & Power 6 Week Offseason Block.xlsx - Day B Weeks 4-6
Oder
A1
A2
B1
B2
Exericse
Bench Press
Barbell Row
Rest 90-Sec
Vertical Pull
60-Sec Rest
Horizontal Push
D1
D2
60-Sec Rest
Vertical Push
D1
D2
Weight
Weight#
Light
Light-Mod
Mod-Hvy
Heavy
Very-Hvy
Week 3 - Date:
Body Weight
Rep-RangeRep #
10
8
6
5
3
Weight
Weight#
Light
Light-Mod
Moderate
Mod-Hvy
Heavy
Rest 90-Sec
C1
C2
WU1
WU2
Set 1
Set 2
Set 3
Set 4
Week 1 - Date:
Body Weight
Rep-Range Rep #
10
8
3
5
2
Strength and Power: Day B Weeks 4-6
Athlete Name:
Week 2 - Date:
Body Weight
Rep-RangeRep #
Weight
Weight#
10
Light
8
Light-Mod
8
Moderate
6
Mod-Hvy
5
Heavy
WU1
WU2
Set 1
Set 2
Set 3
Set 4
10
8
3
5
2
Light
Light-Mod
Mod-Hvy
Heavy
Very-Hvy
10
8
8
6
5
Light
Light-Mod
Moderate
Mod-Hvy
Heavy
10
8
6
5
3
Light
Light-Mod
Moderate
Mod-Hvy
Heavy
Set 1
Set 2
Set 3
8
8
8
Mod-Hvy
Mod-Hvy
Mod-Hvy
12
12
12
Light-Mod
Light-Mod
Light-Mod
10
10
10
Moderate
Moderate
Moderate
Set 1
Set 2
Set 3
8
8
8
Mod-Hvy
Mod-Hvy
Mod-Hvy
12
12
12
Light-Mod
Light-Mod
Light-Mod
10
10
10
Moderate
Moderate
Moderate
Set 1
Set 2
Set 3
8
8
8
Mod-Hvy
Mod-Hvy
Mod-Hvy
12
12
12
Light-Mod
Light-Mod
Light-Mod
10
10
10
Moderate
Moderate
Moderate
60-Sec Rest
7
Strength & Power 6 Week Offseason Block.xlsx - Day C Weeks 4-6
Oder
Exericse
A1
Hang Clean / Hang HighPull
A2
Hang Clean / Hang HighPull
A3
Medball Keg Toss
A4
Rest 90-Sec
B1
Squat Jumps (loaded)
B2
B3
Box Jumps
Rest 90-Sec
B1
Bench Press
B2
B3
Lying medball throw
Rest 90-Sec
Set 1
Set 2
Set 3
Set 1
Set 2
Set 3
Set 1
Set 2
Set 3
Week 1 - Date:
Body Weight
Rep-Range Rep #
5
5
5
5
5
5
5
5
5
Weight
Light
Light
Light
Light
Light
Light
Light
Light
Light
Strength and Power: Day C Weeks 4-6
Athlete Name:
Week 2 - Date:
Body Weight
Rep-RangeRep #
Weight
Weight#
4
Light-Mod
4
Light-Mod
4
Light-Mod
4
Light-Mod
4
Light-Mod
4
Light-Mod
4
Light-Mod
4
Light-Mod
4
Light-Mod
Weight#
Week 3 - Date:
Body Weight
Rep-RangeRep #
3
3
3
3
3
3
3
3
3
Weight
Weight#
Moderate
Moderate
Moderate
Moderate
Moderate
Moderate
Moderate
Moderate
Moderate
Set 1
Set 2
Set 3
5
5
5
5
Light
Light
Light
4
4
4
4
Light-Mod
Light-Mod
Light-Mod
3
3
3
3
Moderate
Moderate
Moderate
Set 1
Set 2
Set 3
5
5
5
5
Light
Light
Light
4
4
4
4
Light-Mod
Light-Mod
Light-Mod
3
3
3
3
Moderate
Moderate
Moderate
8