Nebraska - Strength Development

Nebraska Husker
Football
Sample
Development
Program
Confidential Property of the University of Nebraska
Nebraska Football

Page 1
WORKOUT CARDS
&
CHARTS
Nebraska Football

Page 2
How to use the Lifting Cards
Complete a light warm up set.

Then execute the first set with
65% of your 1 RM. Rest 3
minutes then complete set two
with 65% of your 1 RM and so on.
PAIRING (exercise A1 & A2)

Complete a light warm up set in
the front squat. Then do a set of 8
reps in the front squat with 60%
for set one, followed by a rest of 1
min 30 sec. Do a set of pull-ups
for 8 reps. Add weight to the pull
ups if you can complete 8 reps
easily with bodyweight. Rest 1:30
and do 72% for set two in the front
squat. Rest 1:30 and repeat your
pull-ups. Do this until you have
completed all the sets. Total of 8
working sets each with a 1:30 rest
between every set.
Complete warm up
prior to lifting.
Monday-warm up
Dumbbell snatch
rest 3:00 min
A1: front squat

pair 1:30 rest
A2: pull-up + weight
Week 1
% reps
65
x5
65
x5
65
x5
65
x5
60
x8
72
x8
72
x8
72
x8
x8
x8
x8
x8
Week 2
% reps
70
x5
70
x5
70
x5
70
x5
60
x8
76
x8
76
x8
76
x8
x8
x8
x8
x8
Use the percentage charts in the manual to select your weights for each exercise.
If there is no percentage in the % column then you must make the choice which
weight to use. If you do not know your current 1 Rep Max in a given lift then select
a weight that you can lift for five reps with perfect technique. Complete a set to failure and use the 1 Rep Max chart to estimate your proper weight.
Estimating 1 RM example:
In our example you complete 200 lbs. for 6 reps in the squat.
On the 1 RM chart 200 lbs. for 6 reps is equal to a 1RM of 235 lbs.
If your lifting card indicates for your work set to be completed with 80% (of 235 lbs.)
then you will use 235 x .80 = 188, rounded up to 190 lbs.
Nebraska Football

Page 3
4 x 12 Chart
Sets
1
2
3
4
100
110
120
130
140
150
160
170
180
190
200
65
65
70
70
70
70
75
75
75
80
80
85
80
85
90
90
90
90
95
100
95
100
100
105
100
105
110
110
105
110
115
120
115
115
120
125
120
125
130
135
125
130
135
140
Sets
1
2
3
4
210
220
230
240
250
260
270
280
290
300
310
130
135
140
145
140
145
150
155
145
150
155
160
150
155
160
170
155
165
170
175
165
170
175
180
170
175
180
190
175
180
190
195
180
190
195
205
190
195
205
210
195
200
210
215
Sets
1
2
3
4
320
330
340
350
360
370
380
390
400
410
420
200
210
215
225
205
215
225
230
215
220
230
240
220
230
235
245
225
235
245
250
230
240
250
260
240
245
255
265
245
255
265
275
250
260
270
280
255
265
275
285
265
275
285
295
Sets
1
2
3
4
430
440
450
460
470
480
490
500
510
520
530
270
280
290
300
275
285
295
310
280
295
305
315
290
300
310
320
295
305
315
330
300
310
325
335
305
320
330
345
315
325
340
350
320
330
345
355
325
340
350
365
330
345
360
370
Sets
1
2
3
4
540
550
560
570
580
590
600
610
620
630
640
340
350
365
380
345
360
370
385
350
365
380
390
355
370
385
400
365
375
390
405
370
385
400
415
375
390
405
420
380
395
410
425
390
405
420
435
395
410
425
440
400
415
430
450
Sets
1
2
3
4
650
660
670
680
690
700
710
720
730
740
750
405
425
440
455
415
430
445
460
420
435
450
470
425
440
460
475
430
450
465
485
440
455
475
490
445
460
480
495
450
470
485
505
455
475
495
510
465
480
500
520
470
490
505
525
* For 3x12 use sets 2-4.

Nebraska Football

Page 4
4 x 10 Chart
Sets
1
2
3
4
100
110
120
130
140
150
160
170
180
190
200
60
65
70
75
65
70
75
85
70
80
85
90
80
85
90
100
85
90
100
105
90
100
105
115
95
105
110
120
100
110
120
130
110
115
125
135
115
125
135
145
120
130
140
150
Sets
1
2
3
4
210
220
230
240
250
260
270
280
290
300
310
125
135
145
160
130
145
155
165
140
150
160
175
145
155
170
180
150
165
175
190
155
170
180
195
160
175
190
205
170
180
195
210
175
190
205
220
180
195
210
225
185
200
215
235
Sets
1
2
3
4
320
330
340
350
360
370
380
390
400
410
420
190
210
225
240
200
215
230
250
205
220
240
255
210
230
245
265
215
235
250
270
220
240
260
280
230
245
265
285
235
255
275
295
240
260
280
300
245
265
285
310
250
275
295
315
Sets
1
2
3
4
430
440
450
460
470
480
490
500
510
520
530
260
280
300
325
265
285
310
330
270
295
315
340
275
300
320
345
280
305
330
355
290
310
335
360
295
320
345
370
300
325
350
375
305
330
355
385
310
340
365
390
320
345
370
400
Sets
1
2
3
4
540
550
560
570
580
590
600
610
620
630
640
325
350
380
405
330
360
385
415
335
365
390
420
340
370
400
430
350
375
405
435
355
385
415
445
360
390
420
450
365
395
425
460
370
405
435
465
380
410
440
475
385
415
450
480
Sets
1
2
3
4
650
660
670
680
690
700
710
720
730
740
750
390
425
455
490
395
430
460
495
400
435
470
505
410
440
475
510
415
450
485
520
420
455
490
525
425
460
495
535
430
470
505
540
440
475
510
550
445
480
520
555
450
490
525
565
Nebraska Football

Page 5
4 x 8 Chart
Sets
1
2
3
4
100
110
120
130
140
150
160
170
180
190
200
65
70
75
80
70
75
80
85
75
80
90
95
80
90
95
100
90
95
100
110
95
100
110
115
100
110
115
125
105
115
125
135
115
120
130
140
120
130
140
150
125
135
145
155
Sets
1
2
3
4
210
220
230
240
250
260
270
280
290
300
310
130
145
155
165
140
150
160
170
145
155
170
180
150
165
175
185
160
170
185
195
165
175
190
205
170
185
195
210
175
190
205
220
185
195
210
225
190
205
220
235
195
210
225
240
Sets
1
2
3
4
320
330
340
350
360
370
380
390
400
410
420
200
220
235
250
210
225
240
255
215
230
250
265
220
240
255
275
225
245
265
280
235
250
270
290
240
260
275
295
245
265
285
305
250
270
290
310
260
280
300
320
265
285
305
330
Sets
1
2
3
4
430
440
450
460
470
480
490
500
510
520
530
270
290
315
335
275
300
320
345
285
305
330
350
290
315
335
360
295
320
345
365
300
325
350
375
310
335
360
380
315
340
365
390
320
345
370
400
330
355
380
405
335
360
385
415
Sets
1
2
3
4
540
550
560
570
580
590
600
610
620
630
640
340
365
395
420
345
375
400
430
355
380
410
435
360
390
415
445
365
395
425
450
370
400
430
460
380
410
440
470
385
415
445
475
390
420
455
485
395
430
460
490
405
435
465
500
Sets
1
2
3
4
650
660
670
680
690
700
710
720
730
740
750
410
440
475
505
415
450
480
515
420
455
490
525
430
460
495
530
435
470
505
540
440
475
510
545
445
485
520
555
455
490
525
560
460
495
535
570
465
505
540
575
475
510
550
585
Nebraska Football

Page 6
4 x 6 Chart
Sets
1
2
3
4
100
110
120
130
140
150
160
170
180
190
200
65
70
75
80
75
80
85
90
80
85
90
100
85
90
100
105
90
100
110
115
100
105
115
125
105
115
125
130
110
120
130
140
120
130
140
150
125
135
145
155
130
140
155
165
Sets
1
2
3
4
210
220
230
240
250
260
270
280
290
300
310
140
150
160
170
145
155
170
180
150
165
175
190
160
170
185
195
165
180
195
205
170
185
200
215
180
190
210
220
185
200
215
230
190
205
225
240
200
215
230
245
205
220
240
255
Sets
1
2
3
4
320
330
340
350
360
370
380
390
400
410
420
210
225
245
260
220
235
255
270
225
240
260
280
230
250
270
285
240
255
275
295
245
265
285
305
250
270
295
310
255
275
300
320
265
285
310
330
270
290
315
335
275
300
325
345
Sets
1
2
3
4
430
440
450
460
470
480
490
500
510
520
530
285
305
330
355
290
310
340
360
295
320
345
370
305
325
355
375
310
335
360
385
315
340
370
395
325
350
375
400
330
355
385
410
335
360
395
420
345
370
400
425
350
375
410
435
Sets
1
2
3
4
540
550
560
570
580
590
600
610
620
630
640
355
385
415
445
365
390
425
450
370
400
430
460
375
405
440
465
385
410
445
475
390
420
455
485
395
425
460
490
405
435
470
500
410
440
475
510
415
445
485
515
420
455
495
525
Sets
1
2
3
4
650
660
670
680
690
700
710
720
730
740
750
430
460
500
535
435
470
510
540
440
475
515
550
450
485
525
560
455
490
530
565
460
495
540
575
470
505
545
580
475
510
555
590
480
520
560
600
490
525
570
605
495
535
580
615
Nebraska Football

Page 7
4 x 5 Chart
Sets
1
2
3
4
100
110
120
130
140
150
160
170
180
190
200
70
75
80
85
75
85
85
95
85
90
95
100
90
100
100
110
100
105
110
120
105
115
115
130
110
120
125
135
120
130
135
145
125
135
140
155
135
145
150
160
140
150
155
170
Sets
1
2
3
4
210
220
230
240
250
260
270
280
290
300
310
145
160
165
180
155
165
170
185
160
175
180
195
170
180
185
205
175
190
195
215
180
195
205
220
190
205
210
230
195
210
220
240
205
220
225
245
210
225
235
255
215
235
240
265
Sets
1
2
3
4
320
330
340
350
360
370
380
390
400
410
420
225
240
250
270
230
250
255
280
240
255
265
290
245
265
275
300
250
270
280
305
260
280
290
315
265
285
295
325
275
295
305
330
280
300
310
340
285
310
320
350
295
315
330
355
Sets
1
2
3
4
430
440
450
460
470
480
490
500
510
520
530
300
325
335
365
310
330
345
375
315
340
350
385
320
345
360
390
330
355
365
400
335
360
375
410
345
370
380
415
350
375
390
425
355
385
400
435
365
390
405
440
370
400
415
450
Sets
1
2
3
4
540
550
560
570
580
590
600
610
620
630
640
380
405
420
460
385
415
430
470
390
420
435
475
400
430
445
485
405
435
450
495
415
445
460
500
420
450
470
510
425
460
475
520
435
465
485
525
440
475
490
535
450
480
500
545
Sets
1
2
3
4
650
660
670
680
690
700
710
720
730
740
750
455
490
505
555
460
495
515
560
470
505
525
570
475
510
530
580
485
520
540
585
490
525
545
595
495
535
555
605
505
540
560
610
510
550
570
620
520
555
575
630
525
565
585
640
Nebraska Football

Page 8
4 x 4 Chart
Sets
1
2
3
4
100
110
120
130
140
150
160
170
180
190
200
75
80
85
90
80
85
90
95
85
95
100
105
95
100
105
115
100
110
115
125
110
115
125
130
115
125
130
140
125
130
140
150
130
140
150
160
140
145
155
165
145
155
165
175
Sets
1
2
3
4
210
220
230
240
250
260
270
280
290
300
310
150
165
175
185
160
170
180
195
165
180
190
200
175
185
200
210
180
195
205
220
190
200
215
230
195
210
225
235
205
215
230
245
210
225
240
255
220
235
250
265
225
240
255
270
Sets
1
2
3
4
320
330
340
350
360
370
380
390
400
410
420
230
250
265
280
240
255
270
290
245
265
280
300
255
270
290
305
260
280
295
315
270
285
305
325
275
295
315
335
285
300
320
340
290
310
330
350
295
320
340
360
305
325
345
370
Sets
1
2
3
4
430
440
450
460
470
480
490
500
510
520
530
310
335
355
375
320
340
365
385
325
350
370
395
335
355
380
405
340
365
390
410
350
370
395
420
355
380
405
430
365
390
415
440
370
395
420
445
375
405
430
455
385
410
435
465
Sets
1
2
3
4
540
550
560
570
580
590
600
610
620
630
640
390
420
445
475
400
425
455
480
405
435
460
490
415
440
470
500
420
450
480
510
430
455
485
515
435
465
495
525
440
475
505
535
450
480
510
545
455
490
520
550
465
495
530
560
Sets
1
2
3
4
650
660
670
680
690
700
710
720
730
740
750
470
505
535
570
480
510
545
580
485
520
555
585
495
525
560
595
500
535
570
605
510
545
580
615
515
550
585
620
520
560
595
630
530
565
600
640
535
575
610
650
545
580
620
655
Nebraska Football

Page 9
4 x 3 Chart
Sets
1
2
3
4
100
110
120
130
140
150
160
170
180
190
200
75
80
85
90
85
90
95
100
90
95
100
110
100
105
110
115
105
110
120
125
115
120
130
135
120
130
135
145
130
135
145
155
135
145
155
160
145
150
160
170
150
160
170
180
Sets
1
2
3
4
210
220
230
240
250
260
270
280
290
300
310
160
170
180
190
165
175
185
200
175
185
195
205
180
190
205
215
190
200
215
225
195
210
220
235
205
215
230
245
210
225
240
250
220
230
245
260
225
240
255
270
235
250
265
280
Sets
1
2
3
4
320
330
340
350
360
370
380
390
400
410
420
240
255
270
290
250
265
280
295
255
270
290
305
265
280
300
315
270
290
305
325
280
295
315
335
285
305
325
340
295
310
330
350
300
320
340
360
310
330
350
370
315
335
355
380
Sets
1
2
3
4
430
440
450
460
470
480
490
500
510
520
530
325
345
365
385
330
350
375
395
340
360
385
405
345
370
390
415
355
375
400
425
360
385
410
430
370
390
415
440
375
400
425
450
385
410
435
460
390
415
440
470
400
425
450
475
Sets
1
2
3
4
540
550
560
570
580
590
600
610
620
630
640
405
430
460
485
415
440
470
495
420
450
475
505
430
455
485
515
435
465
495
520
445
470
500
530
450
480
510
540
460
490
520
550
465
495
525
560
475
505
535
565
480
510
545
575
Sets
1
2
3
4
650
660
670
680
690
700
710
720
730
740
750
490
520
555
585
495
530
560
595
505
535
570
605
510
545
580
610
520
550
585
620
525
560
595
630
535
570
605
640
540
575
610
650
550
585
620
655
555
590
630
665
565
600
640
675
Nebraska Football

Page 10
One Repetition Maximum Chart

1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
REPS 100
1
2
3
4
5
6
7
8
9
10
100
95
90
90
85
85
85
80
80
75
105
110
115
120
125
130
135
140
145
150
155
160
165
170
175
180
105
100
95
95
90
90
85
85
80
80
110
105
100
95
95
95
90
90
85
85
115
110
105
100
100
95
95
95
90
85
120
115
110
105
105
100
100
95
95
90
125
120
115
110
110
105
105
100
100
95
130
125
120
115
110
110
110
105
100
100
135
130
125
120
115
115
110
110
105
105
140
135
130
125
120
120
115
115
110
105
145
140
135
130
125
125
120
115
115
110
150
145
140
135
130
125
125
120
115
115
155
145
145
135
135
130
130
125
120
120
160
150
145
140
140
135
135
130
125
120
165
155
150
145
145
140
135
135
130
125
170
160
155
150
145
145
140
140
135
130
175
165
160
155
150
150
145
140
135
135
180
170
165
160
155
150
150
145
140
135
REPS 185
1
2
3
4
5
6
7
8
9
10
185
175
170
165
160
155
155
150
145
140
190
195
200
205
210
215
220
225
230
235
240
245
250
255
260
265
190
180
175
170
165
160
160
155
150
145
195
185
180
175
170
165
160
160
150
150
200
190
185
175
175
170
165
160
155
150
205
195
190
180
175
175
170
165
160
155
210
200
195
185
180
175
175
170
165
160
215
205
200
190
185
180
180
175
170
165
220
210
200
195
190
185
185
180
170
165
225
215
205
200
195
190
185
180
175
170
230
220
210
205
200
195
190
185
180
175
235
225
215
210
205
200
195
190
185
180
240
230
220
210
210
205
200
195
185
180
245
235
225
215
210
205
205
200
190
185
250
240
230
220
215
210
210
205
195
190
255
240
235
225
220
215
210
205
200
195
260
245
240
230
225
220
215
210
205
200
265
250
245
235
230
225
220
215
205
200
REPS 270
1
2
3
4
5
6
7
8
9
10
270
255
250
240
235
230
225
220
210
205
275
280
285
290
295
300
305
310
315
320
325
330
335
340
345
350
275
260
255
245
240
230
230
225
215
210
280
265
260
250
240
235
230
225
220
215
285
270
260
250
245
240
235
230
220
215
290
275
265
255
250
245
240
235
225
220
295
280
270
260
255
250
245
240
230
225
300
285
275
265
260
255
250
245
235
230
305
290
280
270
265
260
255
245
240
230
310
295
285
275
270
260
255
250
240
235
315
300
290
280
270
265
260
255
245
240
320
305
295
285
275
270
265
260
250
245
325
310
300
290
280
275
270
265
255
245
330
315
305
290
285
280
275
265
255
250
335
320
310
295
290
285
280
270
260
255
340
325
315
300
295
285
280
275
265
260
345
330
315
305
300
290
285
280
270
260
350
335
320
310
305
295
290
285
275
265
Nebraska Football

Page 11
One Repetition Maximum Chart

REPS 355
1
2
3
4
5
6
7
8
9
10
355
335
325
315
305
300
295
290
275
270
360
365
370
375
380
385
390
395
400
405
410
415
420
425
430
435
360
340
330
320
310
305
300
290
280
275
365
345
335
325
315
310
305
295
285
275
370
350
340
325
320
315
305
300
290
280
375
355
345
330
325
315
310
305
295
285
380
360
350
335
330
320
315
310
295
290
385
365
355
340
335
325
320
310
300
295
390
370
360
345
335
330
325
315
305
295
395
375
365
350
340
335
330
320
310
300
400
380
370
355
345
340
330
325
310
305
405
385
375
360
350
340
335
330
315
310
410
390
375
365
355
345
340
330
320
310
415
395
380
365
360
350
345
335
325
315
420
400
385
370
365
355
350
340
330
320
425
405
390
375
370
360
355
345
330
325
430
410
395
380
370
365
355
350
335
325
435
415
400
385
375
370
360
350
340
330
REPS 440
1
2
3
4
5
6
7
8
9
10
440
420
405
390
380
370
365
355
345
335
455
460
465
470
475
480
485
490
495
500
505
510
515
520
525
530
455
430
420
405
395
385
380
370
355
345
460
435
425
405
400
390
380
375
360
350
465
440
430
410
400
395
385
375
365
355
470
445
430
415
405
395
390
380
365
355
475
450
435
420
410
400
395
385
370
360
480
455
440
425
415
405
400
390
375
365
485
460
445
430
420
410
405
395
380
370
490
465
450
435
425
415
405
395
380
370
495
470
455
440
430
420
410
400
385
375
500
475
460
445
435
425
415
405
390
380
505
480
465
445
435
425
420
410
395
385
510
485
470
450
440
430
425
415
400
390
515
490
475
455
445
435
425
415
400
390
520
495
480
460
450
440
430
420
405
395
525
500
485
465
455
445
435
425
410
400
530
505
490
470
460
450
440
430
415
405
Nebraska Football

Page 12
Percentage Chart
%
100
96
94
92
90
88
86
84
82
80
78
76
74
72
70
65
60
%
100
96
94
92
90
88
86
84
82
80
78
76
74
72
70
65
60
100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180
100
95
95
90
90
90
85
85
80
80
80
75
75
70
70
65
105
100
100
95
95
90
90
90
85
85
80
80
80
75
75
70
110
105
105
100
100
95
95
90
90
90
85
85
80
80
75
70
115
110
110
105
105
100
100
95
95
90
90
85
85
85
80
75
120
115
115
110
110
105
105
100
100
95
95
90
90
85
85
80
125
120
120
115
115
110
110
105
105
100
100
95
95
90
90
80
130
125
120
120
115
115
110
110
105
105
100
100
95
95
90
85
135
130
125
125
120
120
115
115
110
110
105
105
100
95
95
90
140
135
130
130
125
125
120
120
115
110
110
105
105
100
100
90
145
140
135
135
130
130
125
120
120
115
115
110
105
105
100
95
150
145
140
140
135
130
130
125
125
120
115
115
110
110
105
100
155
150
145
145
140
135
135
130
125
125
120
120
115
110
110
100
160
155
150
145
145
140
140
135
130
130
125
120
120
115
110
105
165
160
155
150
150
145
140
140
135
130
130
125
120
120
115
105
170
165
160
155
155
150
145
145
140
135
135
130
125
120
120
110
175
170
165
160
160
155
150
145
145
140
135
135
130
125
125
115
180
175
170
165
160
160
155
150
150
145
140
135
135
130
125
115
60
65
65
70
70
75
80
80
85
85
90
95
95
100
100
105
110
185 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265
185
180
175
170
165
165
160
155
150
150
145
140
135
135
130
120
190
180
180
175
170
165
165
160
155
150
150
145
140
135
135
125
195
185
185
180
175
170
170
165
160
155
150
150
145
140
135
125
200
190
190
185
180
175
170
170
165
160
155
150
150
145
140
130
205
195
195
190
185
180
175
170
170
165
160
155
150
150
145
135
210
200
195
195
190
185
180
175
170
170
165
160
155
150
145
135
215
205
200
200
195
190
185
180
175
170
170
165
160
155
150
140
220
210
205
200
200
195
190
185
180
175
170
165
165
160
155
145
225
215
210
205
205
200
195
190
185
180
175
170
165
160
160
145
230
220
215
210
205
200
200
195
190
185
180
175
170
165
160
150
235
225
220
215
210
205
200
195
195
190
185
180
175
170
165
155
240
230
225
220
215
210
205
200
195
190
185
180
180
175
170
155
245
235
230
225
220
215
210
205
200
195
190
185
180
175
170
160
250
240
235
230
225
220
215
210
205
200
195
190
185
180
175
165
255
245
240
235
230
225
220
215
210
205
200
195
190
185
180
165
260
250
245
240
235
230
225
220
215
210
205
200
190
185
180
170
265
255
250
245
240
235
230
225
215
210
205
200
195
190
185
170
110
115
115
120
125
125
130
130
135
140
140
145
145
150
155
155
160
Nebraska Football

14
Page 13
Percentage Chart
%
270
275
280
285
290
295
300
305
310
315
320
325
330
335
340
345
350
100
96
94
92
90
88
86
84
82
80
78
76
74
72
70
65
60
270
275
280
285
290
295
300
305
310
315
320
325
330
335
340
345
350
260
265
270
275
280
285
290
295
300
300
305
310
315
320
325
330
335
255
260
265
270
275
275
280
285
290
295
300
305
310
315
320
325
330
250
255
260
260
265
270
275
280
285
290
295
300
305
310
315
315
320
245
250
250
255
260
265
270
275
280
285
290
295
295
300
305
310
315
240
240
245
250
255
260
265
270
275
275
280
285
290
295
300
305
310
230
235
240
245
250
255
260
260
265
270
275
280
285
290
290
295
300
225
230
235
240
245
250
250
255
260
265
270
275
275
280
285
290
295
220
225
230
235
240
240
245
250
255
260
260
265
270
275
280
285
285
215
220
225
230
230
235
240
245
250
250
255
260
265
270
270
275
280
210
215
220
220
225
230
235
240
240
245
250
255
255
260
265
270
275
205
210
215
215
220
225
230
230
235
240
245
245
250
255
260
260
265
200
205
205
210
215
220
220
225
230
235
235
240
245
250
250
255
260
195
200
200
205
210
210
215
220
225
225
230
235
240
240
245
250
250
190
195
195
200
205
205
210
215
215
220
225
230
230
235
240
240
245
175
180
180
185
190
190
195
200
200
205
210
210
215
220
220
225
230
160
165
170
170
175
175
180
185
185
190
190
195
200
200
205
205
210
%
355
360
365
370
375
380
385
390
395
400
405
410
415
420
425
430
435
100
96
94
92
90
88
86
84
82
80
78
76
74
72
70
65
60
355
360
365
370
375
380
385
390
395
400
405
410
415
420
425
430
435
340
345
350
355
360
365
370
375
380
385
390
395
400
405
410
415
420
335
340
345
350
355
355
360
365
370
375
380
385
390
395
400
405
410
325
330
335
340
345
350
355
360
365
370
375
375
380
385
390
395
400
320
325
330
335
340
340
345
350
355
360
365
370
375
380
385
385
390
310
315
320
325
330
335
340
345
350
350
355
360
365
370
375
380
385
305
310
315
320
325
325
330
335
340
345
350
355
355
360
365
370
375
300
300
305
310
315
320
325
330
330
335
340
345
350
355
355
360
365
290
295
300
305
310
310
315
320
325
330
330
335
340
345
350
355
355
285
290
290
295
300
305
310
310
315
320
325
330
330
335
340
345
350
275
280
285
290
295
295
300
305
310
310
315
320
325
330
330
335
340
270
275
275
280
285
290
295
295
300
305
310
310
315
320
325
325
330
265
265
270
275
280
280
285
290
290
295
300
305
305
310
315
320
320
255
260
265
265
270
275
275
280
285
290
290
295
300
300
305
310
315
250
250
255
260
265
265
270
275
275
280
285
285
290
295
300
300
305
230
235
235
240
245
245
250
255
255
260
265
265
270
275
275
280
285
215
215
220
220
225
230
230
235
235
240
245
245
250
250
255
260
260
Nebraska Football

Page 14
Percentage Chart
%
100
96
94
92
90
88
86
84
82
80
78
76
74
72
70
65
60
440
445
450
455
460
465
470
475
480
485
490
495
500
505
510
515
520
440
445
450
455
460
465
470
475
480
485
490
495
500
505
510
515
520
420
425
430
435
440
445
450
455
460
465
470
475
480
485
490
495
500
415
420
425
430
430
435
440
445
450
455
460
465
470
475
480
485
490
405
410
415
420
425
430
430
435
440
445
450
455
460
465
470
475
480
395
400
405
410
415
420
425
430
430
435
440
445
450
455
460
465
470
385
390
395
400
405
410
415
420
420
425
430
435
440
445
450
455
460
380
385
385
390
395
400
405
410
415
415
420
425
430
435
440
445
445
370
375
380
380
385
390
395
400
405
405
410
415
420
425
430
435
435
360
365
370
375
375
380
385
390
395
400
400
405
410
415
420
420
425
350
355
360
365
370
370
375
380
385
390
390
395
400
405
410
410
415
345
345
350
355
360
365
365
370
375
380
380
385
390
395
400
400
405
335
340
340
345
350
355
355
360
365
370
370
375
380
385
390
390
395
325
330
335
335
340
345
350
350
355
360
365
365
370
375
375
380
385
315
320
325
330
330
335
340
340
345
350
355
355
360
365
365
370
375
310
310
315
320
320
325
330
335
335
340
345
345
350
355
355
360
365
285
290
295
295
300
300
305
310
310
315
320
320
325
330
330
335
340
265
265
270
275
275
280
280
285
290
290
295
295
300
305
305
310
310
%
100
96
94
92
90
88
86
84
82
80
78
76
74
72
70
65
60
525
530
535
540
545
550
555
560
565
570
575
580
585
590
595
600
605
525
530
535
540
545
550
555
560
565
570
575
580
585
590
595
600
605
505
510
515
520
525
530
535
540
540
545
550
555
560
565
570
575
580
495
500
505
510
510
515
520
525
530
535
540
545
550
555
560
565
570
485
490
490
495
500
505
510
515
520
525
530
535
540
545
545
550
555
475
475
480
485
490
495
500
505
510
515
520
520
525
530
535
540
545
460
465
470
475
480
485
490
495
495
500
505
510
515
520
525
530
530
450
455
460
465
470
475
475
480
485
490
495
500
505
505
510
515
520
440
445
450
455
460
460
465
470
475
480
485
485
490
495
500
505
510
430
435
440
445
445
450
455
460
465
465
470
475
480
485
490
490
495
420
425
430
430
435
440
445
450
450
455
460
465
470
470
475
480
485
410
415
415
420
425
430
435
435
440
445
450
450
455
460
465
470
470
400
405
405
410
415
420
420
425
430
435
435
440
445
450
450
455
460
390
390
395
400
405
405
410
415
420
420
425
430
435
435
440
445
450
380
380
385
390
390
395
400
405
405
410
415
420
420
425
430
430
435
370
370
375
380
380
385
390
390
395
400
405
405
410
415
415
420
425
340
345
350
350
355
360
360
365
365
370
375
375
380
385
385
390
395
315
320
320
325
325
330
335
335
340
340
345
350
350
355
355
360
365
Nebraska Football
Page 16
Page 15
Lifting
2 Day
Nebraska Football

Page 16
2 Day Workout
Developmental Phase I
*complete warm up sets prior to each exercise
Week 1
Day One-warm up
wt
Hang high pull

rest 3:00 min
wt
x5
x5
x5
x5
x8
x8
x8
x8
x12
x12
x12
x12
xmax
xmax
xmax
x12
x12
x12
x12
x12
x12
x12
Front squat
rest 3:00 min
Bench press
rest 3:00 min
Pull Up
Standing BB military press
Leg curl
Day Two-warm up
reps
Week 2
wt
Hang high pull

rest 3:00 min
Dumbbell lunge
(each leg)
Incline bench press

rest 3:00 min
Barbell row
Close grip bench press
Back extension
reps
x5
x5
x5
x5
x8
x8
x8
x12
x12
x12
x12
x12
x12
x12
x12
x12
x12
x10
x10
x10
wt
Week 3
reps
wt
reps
x5
x5
x5
x5
x8
x8
x8
x8
x10
x10
x10
x5
x5
x5
x5
x8
x8
x8
x8
x10
x10
x10
xmax
xmax
xmax
x10
x10
x10
xmax
xmax
xmax
x10
x10
x10
x10
x10
x10
x10
x10
x10
reps
wt
reps
x5
x5
x5
x5
x8
x8
x8
x10
x10
x10
x5
x5
x5
x5
x8
x8
x8
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
Nebraska Football
Page 17
Page 18
Developmental Phase II
2 Day Workout

Week 4
Day One-warm up
wt
Hang high pull

rest 3:00 min
Bench press
rest 3:00 min
Pull Up plus weight
Leg curl
Hang high pull

rest 3:00 min
Dumbbell lunge
(each leg)
Incline bench press

rest 3:00 min
Barbell row
Back extension
reps
wt
x4
x4
x4
x4
x6
x6
x6
x6
x8
x8
x8
x8
x8
x8
x8
x8
x8
x8
x8
x8
x8
x8
x8
Front squat
rest 3:00 min
Day Two-warm up
Week 5
wt
reps
x4
x4
x4
x4
x6
x6
x6
x8
x8
x8
x8
x8
x8
x8
x10
x10
x10
x12
x12
x12
Week 6
reps
wt
x4
x4
x4
x4
x6
x6
x6
x6
x8
x8
x8
x8
x8
x8
x8
x8
x8
x8
x8
x8
x8
x8
x8
wt
reps
x4
x4
x4
x4
x6
x6
x6
x8
x8
x8
x8
x8
x8
x8
x10
x10
x10
x12
x12
x12
reps
x4
x4
x4
x4
x5
x5
x5
x5
x6
x6
x6
x6
x8
x8
x8
x6
x6
x6
x6
x6
x6
x6
x6
wt
reps
x4
x4
x4
x4
x6
x6
x6
x6
x6
x6
x6
x8
x8
x8
x8
x8
x8
x12
x12
x12
Nebraska Football

Page 18
Developmental Phase III

2 Day Workout
Week 7
Day One-warm up
wt
Hang high pull

rest 3:00 min
Bench press
rest 3:00 min
Pull Up plus weight
Leg curl
Hang high pull

rest 3:00 min
Dumbbell lunge
(each leg)
Incline bench press

rest 3:00 min
Barbell row
Back extension
reps
wt
x3
x3
x3
x3
x5
x5
x5
x5
x6
x6
x6
x6
x6
x6
x6
x6
x6
x6
x6
x6
x6
x6
Front squat
rest 3:00 min
Day Two-warm up
Week 8
wt
reps
x3
x3
x3
x3
x5
x5
x5
x6
x6
x6
x6
x6
x6
x6
x8
x8
x8
x15
x15
x15
Week 9
reps
wt
x3
x3
x3
x3
x4
x4
x4
x4
x4
x4
x4
x4
x6
x6
x6
x4
x4
x4
x4
x5
x5
x5
wt
reps
x3
x3
x3
x3
x5
x5
x5
x4
x4
x4
x4
x6
x6
x6
x6
x6
x6
x15
x15
x15
reps
x3
x3
x3
x3
x4
x4
x4
x4
x4
x4
x4
x4
x6
x6
x6
x4
x4
x4
x4
x5
x5
x5
wt
reps
x3
x3
x3
x3
x5
x5
x5
x4
x4
x4
x4
x6
x6
X6
x6
x6
x6
x15
x15
x15
Nebraska Football
Page 20
Page 19
Lifting
4 Day
Nebraska Football
Developmental Phase I
Leg curl
Back extension
Bench press
rest 3:00 min
Tuesday-warm up
Barbell curl
Dumbbell row
(each leg)
Dumbbell lunge
Pull Up
Front squat
rest 3:00 min
Hang high pull

rest 3:00 min
Monday-warm up
wt
wt
x12
x12
x12
x12
x10
x10
x10
x12
x12
x12
x12
x12
x12
x12
x12
x12
x12
reps
x5
x5
x5
x5
x8
x8
x8
x8
xmax
xmax
xmax
x10
x10
x10
x12
x12
x12
x12
3x12
reps
Week 1

Week 3
3x12
x5
x5
x5
x5
x8
x8
x8
x8
xmax
xmax
xmax
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
wt reps wt reps
3x12
x5
x5
x5
x5
x8
x8
x8
x8
xmax
xmax
xmax
x10
x10
x10
x10
x10
x10
wt reps wt reps
Week 2
Dips
Leg curl
Standing DB military press
Back extension
Incline bench press

rest 3:00 min
Friday-warm up
Dumbbell curl
Barbell row
(each leg)
Dumbbell split squat
Reverse Grip Pulldown
Front squat
rest 3:00 min
Hang high pull

rest 3:00 min
Thursday-warm up
4 Day Workout
Week 2
Week 3
3x12
x5
x5
x5
x5
x8
x8
x8
x8
x10
x10
x10
x5
x5
x5
x10
x10
x10
3x12
x5
x5
x5
x5
x8
x8
x8
x8
x10
x10
x10
x5
x5
x5
x10
x10
x10
x12
x12
x12
x12
x10
x10
x10
x12
x12
x12
x12
x12
x12
x12
xmax
xmax
xmax
x10
x10
x10
xmax
xmax
xmax
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
xmax
xmax
xmax
x10
x10
x10
x10
x10
x10
x10
x10
x10
wt reps wt reps wt reps
3x12
x5
x5
x5
x5
x8
x8
x8
x8
x12
x12
x12
x5
x5
x5
x12
x12
x12
Week 1
Page 20
Nebraska Football
Week 5
Week 6
x4
x4
x4
x4
x6
x6
x6
x6
xmax
xmax
xmax
x8
x8
x8
x8
x8
x8
3x10
x4
x4
x4
x4
x5
x5
x5
x5
xmax
xmax
xmax
x6
x6
x6
x8
x8
x8
3x8
x8
x8
x8
x8
x12
x12
x12
x8
x8
x8
x8
x8
x8
x8
x8
x10
x10
x10
x8
x8
x8
x8
x12
x12
x12
x8
x8
x8
x8
x8
x8
x8
x8
x10
x10
x10
x6
x6
x6
x6
x12
x12
x12
x6
x6
x6
x6
x6
x6
x6
x6
x8
x8
x8
x4
x4
x4
x4
x6
x6
x6
x6
xmax
xmax
xmax
x8
x8
x8
x8
x8
x8
3x10
Week 4
Dips
Leg curl
Back extension
Incline bench press

rest 3:00 min
Friday-warm up
Dumbbell curl
Barbell row
(each leg)
Single leg squat
Front squat
rest 3:00 min
Hang high pull

rest 3:00 min
Thursday-warm up
4 Day Workout
wt
xmax
xmax
xmax
x8
x8
x8
x8
x12
x12
x12
x8
x8
x8
x8
x8
x8
x8
reps
x4
x4
x4
x4
x6
x6
x6
x6
x8
x8
x8
x6
x6
x6
x8
x8
x8
3x10
reps
Week 4
wt
Week 5
Week 6
x4
x4
x4
x4
x5
x5
x5
x5
x6
x6
x6
x8
x8
x8
x8
x8
x8
3x8
xmax
xmax
xmax
x8
x8
x8
x8
x12
x12
x12
x8
x8
x8
x8
x8
x8
x8
xmax
xmax
xmax
x6
x6
x6
x6
x12
x12
x12
x6
x6
x6
x6
x8
x8
x8
wt reps wt reps
x4
x4
x4
x4
x6
x6
x6
x6
x8
x8
x8
x7
x7
x7
x8
x8
x8
3x10
wt reps wt reps
Page 21
Leg curl
Back extension
Bench press
rest 3:00 min
Tuesday-warm up
Barbell curl
Dumbbell row
(each leg)
Dumbbell lunge
Pull Up
Front squat
rest 3:00 min
Hang high pull

rest 3:00 min
Monday-warm up
Developmental Phase II
Page 22
Nebraska Football
Leg curl
Back extension
Bench press
rest 3:00 min
Tuesday-warm up
Barbell curl
Dumbbell row
(each leg)
Dumbbell lunge
Pull Up
Front squat
rest 3:00 min
Hang high pull

rest 3:00 min
Monday-warm up
Week 8
Week 9
x5
x5
x5
x6
x6
x6
3x6
x3
x3
x3
x3
x4
x4
x4
x4
xmax
xmax
x5
x5
x5
x6
x6
x6
3x6
x3
x3
x3
x3
x4
x4
x4
x4
xmax
xmax
x6
x6
x6
x6
x15
x15
x15
x6
x6
x6
x6
x5
x5
x5
x5
x8
x8
x8
x4
x4
x4
x4
x15
x15
x15
x4
x4
x4
x4
x5
x5
x5
x5
x6
x6
x6
x4
x4
x4
x4
x15
x15
x15
x4
x4
x4
x4
x4
x4
x4
x4
x6
x6
x6
x3
x3
x3
x3
x5
x5
x5
x5
xmax
xmax
xmax
x5
x5
x5
x6
x6
x6
3x8
Dips
Leg curl
Back extension
Incline bench press

rest 3:00 min
Friday-warm up
Dumbbell curl
Barbell row
(each leg)
Single leg squat + weight
Front squat
rest 3:00 min
Hang high pull

rest 3:00 min
Thursday-warm up
Week 7
Week 8
Week 9
x3
x3
x3
x3
x4
x4
x4
x4
x5
x5
x5
x5
x5
x5
x6
x6
x6
3x6
x3
x3
x3
x3
x4
x4
x4
x4
x5
x5
x5
x5
x5
x5
x6
x6
x6
3x6
xmax
xmax
xmax
x6
x6
x6
x6
x15
x15
x15
x6
x6
x6
x6
x6
x6
x6
xmax
xmax
x4
x4
x4
x4
x15
x15
x15
x4
x4
x4
x4
x5
x5
x5
xmax
xmax
x4
x4
x4
x4
x15
x15
x15
x4
x4
x4
x4
x5
x5
x5
x3
x3
x3
x3
x5
x5
x5
x5
x6
x6
x6
x5
x5
x5
x6
x6
x6
3x8
4 Day Workout
Week 7
Developmental Phase III
Page 22
Nebraska Football

Nebraska - Strength Development

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Nebraska Husker

Confidential Property of the University of Nebraska

How to use the Lifting Cards

Complete a light warm up set.

PAIRING (exercise A1 & A2)

A1: front squat

Confidential Property of the University of Nebraska

* For 3x12 use sets 2-4.

* For 3x10 use sets 2-4.

Confidential Property of the University of Nebraska

* For 3x8 use sets 2-4.

Confidential Property of the University of Nebraska

* For 3x6 use sets 2-4.

Confidential Property of the University of Nebraska

* For 3x5 use sets 2-4.

Confidential Property of the University of Nebraska

* For 3x4 use sets 2-4.

Confidential Property of the University of Nebraska

* For 3x3 use sets 2-4.

Confidential Property of the University of Nebraska

One Repetition Maximum Chart

Confidential Property of the University of Nebraska

One Repetition Maximum Chart

Confidential Property of the University of Nebraska

Confidential Property of the University of Nebraska

Confidential Property of the University of Nebraska

Confidential Property of the University of Nebraska

Confidential Property of the University of Nebraska

Hang high pull

Standing BB military press

Hang high pull

Incline bench press

Close grip bench press

Confidential Property of the University of Nebraska

*complete warm up sets prior to each exercise

Hang high pull

Pull Up plus weight

Standing BB military press

Hang high pull

Incline bench press

Close grip bench press

Confidential Property of the University of Nebraska

Developmental Phase III

Hang high pull

Pull Up plus weight

Standing BB military press

Hang high pull

Incline bench press

Close grip bench press

Confidential Property of the University of Nebraska

Confidential Property of the University of Nebraska

Confidential Property of the University of Nebraska

Close grip bench press

Standing BB military press

Hang high pull

*complete warm up sets prior to each exercise

Standing DB military press

Incline bench press

Dumbbell split squat

Reverse Grip Pulldown

Hang high pull

wt reps wt reps wt reps

wt reps wt reps wt reps