FOOTBALL ATHLETICS COVPAGE
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OffSeason Football
Football Off-Season 4 Day “Push-Pull” Split Training Routine
WEEK
Monday
Tuesday
Wednesday
Thursday
**Group Core Warm - Up**
**Group Core Warm - Up**
**Group Core Warm - Up**
**Group Core Warm - Up**
SNATCH VARIATION
SQUAT VARIATION
BENCH VARIATION
PUSH PRESS – JERK
JUMP MOVEMENT
CLEAN VARIATION
HIP DOMINANT EXERCISE
PULL – UP VARIATION
ROW VARIATION
EXPLOSIVE UPPER
SNATCH VARIATION
LUNG – STEP VARIATION
BENCH VARIATION
PUSH PRESS – JERK
EXPLOSIVE LOWER
CLEAN VARIATION
HIP DOMINANT VARIATION
PULL – UP VARIATION
ROW VARIATION
EXPLOSIVE UPPER
OUTSIDE:
OUTSIDE:
OUTSIDE:
POWER
SPEED
STRENGTH
EXPLOSIVE JUMPS
STARTS (10'S)
CHUTES
MED BALLS
SAND PIT
LADDER
POP – STARTS
REACTIVE JUMPS / HOPS
OVERSPEED
CHUTES – RELEASES
FORM RUN
DYNAMIC FLEXIBILITY
BOUNDING / SKIPPING
AGILITIES
WEIGHTED JUMPS
WEIGHTED STADIUM RUNS
HARNESSES
STRONGMAN
WHEELBARRELS
DEATH LUNGES
PRISONER SQUATS / WALKS
STRENGTH
ASSISTANCE
PERIODIZATION SCHEDULE:
OLYMPIC
Cleans, Snatch, Combos, Jerks
Bench, Squat, Steps, Pull – ups
1–2
Teaching
Fundamentals
3–5
6–8
9
10 – 12
13 – 15
16
4x5
4x3
3 – 4 x 10
4x5
3 – 4 x 10 – 12
3–4x8
Mid-Test : Power Clean, BP
Mid-Test : Front Squats
Mid-Test: 40's, 5/10/5, VJ, BJ%
4x5
3–2–2–1
3–4x8
4x3
3 – 4 x 10
3x6–8
Post-Test: Clean, Snatch
Post-Test: BP, Squat
Post-Test: 40's, 5/10/5, VJ, BF%
ASSISTANCE
Pre – Test: 40's, 5/10/5, VJ, BF%
Strength Exercise Menu
STRENGTH EXERCISE MENU:
EXPLOSIVE / POWER MOVEMENT
Hang Power Shrug
Clean Pull
Snatch Pull
High Pull
Power Clean (BB & DB)
Hang Clean (BB & DB)
Power Snatch (BB & DB)
Hang Snatch (BB & DB)
1 Arm DB Snatch
Knee Dominant(bilateral)
Front Squats*(hand position)
Back Squats
Overhead Squats
Split Squats
Side Squats
Clean – grip Deadlift
Hip Dominant (bilateral)
Good Morning
Seated Good Morning
Romanian Deadlift
Glute Ham Raise
Back Extension
Swiss Ball Glute Hamstring
Hip Dominant (unilateral)
1-leg Good Morning
1-leg Romanian Deadlift
1-leg Back Extension
1-leg Swiss Ball Glute Hamstring
Vertical Pull (bilateral)
Chin-ups
Pull-ups
Mixed Grip Pull-ups
Lat Pulldowns
Parallel grip pull-ups / pull-downs
Vertical Push(bilateral)
Shoulder Press
Push Press
Push Jerk
Split Jerk
Jacknife Push-up
*DB Parallel grip Push Press
*DB Front Raises
*DB Scaptions
Page 2
Knee Dominant(unilateral)
*variations – front hands etc
Lunge (forward)
Lunge (reverse)
Lunge (side)
Curtsy Lunge
Step – up
Lateral Step – up
Bulgarian Split Squat
Bulgarian Split Deadlift
Pistol Squat** (Levels)
Rotational Core
Seated Russian Twist
Med Ball 1-2-3 Throw
Over Shoulder Med Ball
Med Ball Standing Wall Throw
Corkscrew
Cable Wood Chop
Cable Reverse Wood Chop
Cable rotation
Swiss Ball Weighted Roll
Barbell Torque
Windshield Wipers
Strength Exercise Menu
PAGE 2
STRENGTH EXERCISE MENU CONTINUED
Vertical Pull (unilateral)
1-arm chin-up (assisted)
1-arm lat pulldown
Side-to-side pull-ups
Vertical Push (unilateral)
DB 1-arm press (cable)
DB alternating press (cable)
Horizontal Pull (bilateral)
Bent Over row
Horizontal pull-up / chin-up
Standing Cable row (ribs)
Standing Cable row (neck)
Horizontal Push (bilateral)
Bench Press
Close Grip BP
Incline BP
Push-up (floor, ball, chair)
Dip
Bridge Core
Plank
Side Bridge
Supine Bridge
Plank-Dynamic / Walk-ups
Side Bridge + Reach
Core Row
T-Push + hold
Barbell Roll-out
Complex-paired Explosive Movt.
Jump Squat (Knee Bi)
Box Jump (Knee Uni)
Split Box Jump (Knee Uni)
Ice Skater (Knee Uni)
Med Ball Throw-down (Vert – Horiz Pull)
Plyo Push-ups(Horiz Push)
Horizontal Pull (unilateral)
DB Alternating Row
DB 1-arm row
1-arm Horizontal pull-up
1-arm Cable Row
Horizontal Push (unilateral)
DB alternating BP
1-arm BP
1-arm Incline
Standing Cable Press
Page 3
Warm – up Movements
Bar Complex
1. Power Shrug
2. Hang Clean
3. Push Press
4. Front Squat
5. Bentover Row
6. Romanian Deadlift
Dumbbell Complex
1. High Pull
2. Hang Snatch
3. Squat + Press
4. Bentover Alternating Row
5. Push-up
6. Core Row
Advanced Warm-up (bar)
1. Hang Snatch
2. Overhead Squats
3. Snatch drop balance
4. Overhead Lunges
5. Squat clean
6. Bentover row + good morning
InSeason Taining 3 Day Split
Football In-Season Training 3 Day Split
Monday
Tuesday
Wednesday
Bar Complex Warm-Up
Back Squat 6-5-4 +
Box Jump x 5
Power Snatch 4 x 2 + 2 +
Hop – N – Stop x 4 (3 sec.)
Good Mornings 3 x 8
MB Wall Swings
3 x 15
4 way Neck x 5 +
4 way Neck Bullet (10 sec.)
Bar Complex Warm-Up
Bench Press 6-5-4 +
M.B. Drop x 8
Push/Split Jerks 4 x 4
Lateral Ladder x 2
MB Throw w/ Partner
4 x 10 (1 leg)
DB Shoulder Complex
or
Plate Circuit 3 Sets
Bar Complex Warm-Up
Power Clean 3-2-2-2 +
DB PC + Box Jump x 5
Reverse Lunge 6–5–4
Split Box Jump x 8
Glute- Ham Raises 3 x 8 – 10
Pull – Ups 2 x Max + 5
Chin – Ups 2 x Max + 5
4 way Neck x 5 +
4 way Neck Bullet x 10 sec.
Page 4
Summer 4 day Split Routine
Summer 4 Day Split Routine
Monday
Tuesday
Wednesday
Thursday
**Group Core Warm-up**
Squat Variation
Snatch Variation
RDL's / GM's / GH's
Upper Body Pulls
Box Jump Circuit
Outside
Power
Plyos
Conditioning
**Group Core Warm-up**
Bench Variation
Clean Variation
Press / Jerk Variations
Dip / Plate or DB Circuit
Lateral Jump / Slide / Hop
Outside
“Chaos”
Chaos Drills
Conditioning
**Group Core Warm-up**
Single Leg Hip Variation
Snatch Variation
RDL's / GM's / GH's
Upper Body Pulls
Box Jump Circuit
Outside
Strength / Power
Sandpit(Conditioning)
Strongman
Heavy Sleds
Med Balls
**Group Core Warm-up**
Bench Variation
Clean Variation
Press / Jerk Variations
Dip / Plate or DB Circuit
Lateral Jump / Slide / Hop
Outside
Energy System Training
Lactic Acid
Anaerobic
H.I.I.T.
Page 5
8 Week Periodization Cycle
8 Week Periodization Cycle:
Week
Olympic
Strength
Assistance
Cleans,Snatch,Combos,Jerks
Bench, Squat,Lunge, etc.
RDL's, GH, GM
1
Combo's 4 x 3 or
4x2+2
4x8
3 x 10
2
“
“
“
3
Combo's 4 x 3 or 4 x 2 + 2
4x6
3x8
4
4x2+2–2–1–1
4x5
“
5
“
5–4–3
“
6
4x2
4–3–2
“
7
2–2–2–1
“
“
8
Post
Testing
Period
Page 6
Full Body Workout Session
Full – Body Sessions...
Workout 'A'
Workout 'B'
1. Explosive Movement
2. Knee Dominant (bilateral)
3. Hip Dominant (unilateral)
4. Horizontal Push (bilateral)
5. Horizontal Pull (unilateral)
6. Vertical Push (bilateral)
7. Vertical Pull (unilateral)
8. Rotational / Bridge Core
1. Explosive Movement
2. Knee Dominant (unilateral)
3. Hip Dominant (bilateral)
4. Horizontal Push (unilateral)
5. Horizontal Pull (bilateral)
6. Vertical Push (unilateral)
7. Vertical Pull (bilateral)
8. Rotational / Bridge Core
For Exercises—See Exercise Menu Page
Page 7
Push Pull Workout Session
Push - Pull Workout Session
A = Push
Workout 'A1'
1. Explosive Movement
2. Hip Dominant (bilateral)
3. Horizontal Pull (unilateral)
4.Vertical Pull (bilateral)
5. Rotational / Bridge Core
B = Pull
Workout 'B1'
1. Explosive Movement
2. Hip Dominant (unilateral)
3. Horizontal Pull (bilateral)
4.Vertical Pull (unilateral)
5. Rotational / Bridge Core
Workout 'A2'
1. Explosive Movement
2. Hip Dominant (unilateral)
3. Horizontal Pull (bilateral)
4.Vertical Pull (unilateral)
5. Rotational / Bridge Core
Workout 'B2'
1. Explosive Movement
2. Hip Dominant (bilateral)
3. Horizontal Pull (unilateral)
4.Vertical Pull (bilateral)
5. Rotational / Bridge Core
For Exercises—See Exercise Menu Page
Page 8
Summer Conditioning
Summer Conditioning Program
“
What will your answer be when Fall ask what have you done all summer?”
Monday
Tuesday
Wednesday
Thursday
Friday
10 x 110
10 x 110
Strides
Strides
Saturday
Sunday
Week 1
4 x 110
Strides
8 x 110
See Times
4 x 110
Strides
8 x 110
See Times
4 x 110
Strides
8 x 110
See Times
Week 2
5 x full gasser
5 x full gasser
5 x full gasser
Week 3
5 x ½ gassers
See Times
5 x ½ gassers
See Times
5 x ½ gassers
See Times
4x full gasser
4x full gasser
4x full gasser
8 x ½ gassers
See Times
8 x ½ gassers
See Times
8 x ½ gassers
See Times
4x full gasser
4x full gasser
4x full gasser
8 x ½ gassers
See Times
8 x ½ gassers
See Times
8 x ½ gassers
See Times
14 x 110
4x 110
4 x 80
4 x 60
4 x 40
4x full gasser
8 x ½ gassers
See Times
10 x 110
Stride
10 x 40
Full Sprint
10 x 110
Stride
10 x 40
Full Sprint
10 x 110
Stride
10 x 40
Full Sprint
Week 7
*Sprint Ladder
*Sprint Ladder
*Sprint Ladder
Week 8
16 x 110
10 x 110
Stride
10 x 40
Full Sprint
4 x Full Gasser
Week 9
16 x 110
8 x 110
See Times
10 x 40
Sprint!!!
Week 10
2 Full Gassers
4 ½ Gasser
4 x 40
4 x 20
4 x 10
Week 11
See Times
See Times
10 ½ Gassers
See Times
4 x 40
4x 20
4 x 10
See Times
2 Full Gassers
4 ½ Gasser
4 x 40
4 x 20
4 x 10
10 ½ Gassers
See Times
4 x 40
4 x 20
4 x 10
Week 5
Week 6
8 x ½ gassers
See Times
Run Description
110 Stride = cruising speed, rest 30 seconds
110 Stride Timed = ol/dl 22 seconds, lb/te/QB/k 20 Seconds, wr/db/rb 18 seconds
½ Gasser = sideline to sideline(touch line and return) = ol/dl 25 seconds, lb/te/qb/k 22 seconds, wr/db/rb 19 seconds,
w/30 sec Rest
Full Gasser = sideline to sideline TWICE =ol/dl 48 seconds, lb/te/qb/k 44 sec., wr/db/rb 38 sec., w/ 45 sec. Rest
Any 60, 40, 20, 10 = FULL SPRINT w/30 seconds rest
“LADDER” = 2 x 100, 2 x 80, 2 x 60, 2 x 40, 2 x 20, 4 x 10, 2 x 20, 2 x 40, 2 x 60, 2 x 80, 2 x 100
(try to sprint each distance, rest approx. 30 seconds between each)
“
Week4
The will to WIN is nothing when compared to the will to PREPARE to WIN!”
Page 9
Strength Agility Drills
Strength Agility Drills
Page 10
Strength Agility Drills
Page 11
Strength Agility Drills
Page 12
Strength Agility Drills
Page 13