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XLAthlete.

com Football Advanced Off-Season Strength Training


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Eccentric Emphasis Week 1 - Workout 1


Warm Up/Prehab Sets/Reps
2-3 Minutes

Eccentric Emphasis Week 1 - Workout 2


Warm Up/Prehab Sets/Reps
2-3 Minutes

Dynamic Warm Up Piston Squat Overhead Squat

Dynamic Warm Up
Cuban Press With Figure 8
3 Sets of 5 with 3Hip Flexor second count on Eccentric Prone way down

3 sets of 5 per leg 3 sets of 5 with empty bar

3 sets of 5 3 sets of 10 per arm

Internal External Shoulder Shock

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information Warm Up Sets

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information Warm Up Sets

Back Squat

Perform each highlighted set of this exercise with a set of each exercise below

0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load No Load No Load No Load No Load 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose
Sets/Reps
2 sets of 30 seconds per leg 2 sets of 30 seconds Quads and I-Band

5 3 1 3 3 3 3 4 4 4 4 4 4 4 4 5 5 5 5 10 10 10 10 10 10

1:30 1:30 1:30 3:00

Bench Press

6-Second Count On Way Down Use Chains or Bands

Perform each highlighted set of this exercise with a set of each exercise below

0.0 0.0 0.0 0.0 0.0 0.0 0.0 10 to 15 lbs 10 to 15 lbs 10 to 15 lbs 10 to 15 lbs No Load No Load No Load No Load 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose
Sets/Reps
2 sets of 30 seconds 2 sets of 30 seconds each

5 3 1 3 3 3 3 4 4 4 4 4 4 4 4 8 8 8 8 10 10 10 8 8 8 8 8 8

1:30 1:30 1:30 3:00

6-Second Count On Way Down Use Chains or Bands

Deep Squat Bench Drop

Rest only after you finish one set of each highlighted exercise

Med Ball Pass

Rest only after you finish one set of each highlighted exercise

Hurdle Hop

Clap Push Up

RDL

2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00

Lat Pull Down

2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
6-Second Count On Way Up

Overhead Sit Up

Overhead Lateral Raise


Dual Action Tricep Extension

Back Extension

6-Second Count On Way Down

Recovery

Dual Action Bicep Curls

6-Second Count On Way Down

Isometric Split Lying Wall Shakes Foam Roller

Recovery

Isometric Chest Hold

Partner Stretching

Laying Relaxation

2:00

XLAthlete.com Football Advanced Off-Season Strength Training


Eccentric Emphasis Week 1 - Workout 3
Warm Up/Prehab Sets/Reps
2-3 Minutes

Eccentric Emphasis Week 1 - Workout 4


Warm Up/Prehab Sets/Reps
2-3 Minutes

Dynamic Warm Up Piston Squat Overhead Squat

Dynamic Warm Up

3 sets of 5 per leg 3 sets of 5 with empty bar

Chest Band Adduction 3 sets of 5 per arm


Bench Glute Eccentric Lift
3 Sets of 5 with 3second count on way down

Infraspinatus

3 sets of 5

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information Warm Up Sets

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information Warm Up Sets

Back Squat

Half Rack Back Squat

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load Choose Choose Choose Band Band Band
Sets/Reps
1 Set of 2:00

5 3 1 2 2 1 1 2 3 3 3 8 8 8 8 10 10 10 10 10 10

1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00

Bench Press

Use 25 lb Weight Releasers For 1st Rep

3-Second Count On Way Down Set rack level to half the depth of your regular back squat 6- Second Count On Way Down

Board Bench Press

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose Choose Choose
Sets/Reps
2 sets of 30 seconds 2 sets of 30 seconds each 2:00

5 3 1 2 2 1 1 2 3 3 3 8 8 8 8 8 8 8 8 8 8 8 8

1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00

Use 15 lb Weight Releasers For 1st Rep

3-Second Count On Way Down

Use around 6 inches of thickness

Glute Ham Hyper

Barbell Bent Over Row

Russian Twist

Dumbbell Curl To Press

Band Pull Throughs

Dips

6-Second Count On Way Down

Recovery

Glute Ham Hang Partner Leg Walks Foam Roller

Recovery

2 sets per leg

Isometric Chest Hold Partner Stretching Laying Relaxation

Glutes and Hams

XLAthlete.com Football Advanced Off-Season Strength Training


Eccentric Emphasis Week 2 - Workout 1
Warm Up/Prehab Sets/Reps
2-3 Minutes

Eccentric Emphasis Week 2 - Workout 2


Warm Up/Prehab Sets/Reps
2-3 Minutes

Dynamic Warm Up Piston Squat Overhead Squat

Dynamic Warm Up
Cuban Press With Figure 8
3 Sets of 5 with 3Hip Flexor second count on Eccentric Prone way down

3 sets of 5 per leg 3 sets of 5 with empty bar

3 sets of 5 3 sets of 10 per arm

Internal External Shoulder Shock

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information Warm Up Sets

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information Warm Up Sets

Back Squat

0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load No Load No Load No Load No Load 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose
Sets/Reps
2 sets of 30 seconds per leg 2 sets of 30 seconds Quads and I-Band

5 3 1 3 3 3 3 4 4 4 4 4 4 4 4 5 5 5 5 10 10 10 10 10 10

1:30 1:30 1:30 3:00

Bench Press

Perform each highlighted set of this exercise with a set of each exercise below

6-Second Count On Way Down Use Chains or Bands

0.0 0.0 0.0 0.0 0.0 0.0 0.0 10 to 15 lbs 10 to 15 lbs 10 to 15 lbs 10 to 15 lbs No Load No Load No Load No Load 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose
Sets/Reps
2 sets of 30 seconds 2 sets of 30 seconds each

5 3 1 3 3 3 3 4 4 4 4 4 4 4 4 8 8 8 8 10 10 10 8 8 8 8 8 8

1:30 1:30 1:30 3:00

Perform each highlighted set of this exercise with a set of each exercise below

6-Second Count On Way Down Use Chains or Bands

Deep Squat Bench Drop

Rest only after you finish one set of each highlighted exercise

Med Ball Pass

Rest only after you finish one set of each highlighted exercise

Hurdle Hop

Clap Push Up

RDL

2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00

Lat Pull Down

2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
6-Second Count On Way Up

Overhead Sit Up

Overhead Lateral Raise


Dual Action Tricep Extension

6-Second Count On Way Down

Back Extension

6-Second Count On Way Down

Recovery

Dual Action Bicep Curls

6-Second Count On Way Down

Isometric Split Lying Wall Shakes Foam Roller

Recovery

Isometric Chest Hold

Partner Stretching

Laying Relaxation

2:00

XLAthlete.com Football Advanced Off-Season Strength Training


Eccentric Emphasis Week 2 - Workout 3
Warm Up/Prehab Sets/Reps
2-3 Minutes

Eccentric Emphasis Week 2 - Workout 4


Warm Up/Prehab Sets/Reps
2-3 Minutes

Dynamic Warm Up Piston Squat Overhead Squat

Dynamic Warm Up

3 sets of 5 per leg 3 sets of 5 with empty bar

Chest Band Adduction 3 sets of 5 per arm


Bench Glute Eccentric Lift
3 Sets of 5 with 3second count on way down

Infraspinatus

3 sets of 5

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information Warm Up Sets

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information Warm Up Sets

Back Squat

Half Rack Back Squat

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Band Band Band Band Choice Choice Choice Band Band Band
Sets/Reps
1 Set of 2:00

5 3 1 2 2 1 1 1 3 3 3 8 8 8 8 10 10 10 10 10 10

1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00

Bench Press

Use 25 lb Weight Releasers For 1st Rep

3-Second Count On Way Down Set rack level to half the depth of your regular back squat 6- Second Count On Way Down

Board Bench Press

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose Choose Choose
Sets/Reps
2 sets of 30 seconds 2 sets of 30 seconds each 2:00

5 3 1 2 2 1 1 2 3 3 3 8 8 8 8 8 8 8 8 8 8 8 8

1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00

Use 15 lb Weight Releasers For 1st Rep

3-Second Count On Way Down

Use around 6 inches of thickness

Glute Ham Hyper

Barbell Bent Over Row

Russian Twist

Dumbbell Curl To Press

Band Pull Throughs

Dips

6-Second Count On Way Down

Recovery

Glute Ham Hang Partner Leg Walks Foam Roller

Recovery

2 sets per leg

Isometric Chest Hold Partner Stretching Laying Relaxation

Glutes and Hams

XLAthlete.com Football Advanced Off-Season Strength Training


Eccentric Emphasis Week 3 - Workout 1
Warm Up/Prehab Sets/Reps
2-3 Minutes

Eccentric Emphasis Week 3 - Workout 2


Warm Up/Prehab Sets/Reps
2-3 Minutes

Dynamic Warm Up Piston Squat Overhead Squat

Dynamic Warm Up
Cuban Press With Figure 8
3 Sets of 5 with 3Hip Flexor second count on Eccentric Prone way down

3 sets of 5 per leg 3 sets of 5 with empty bar

3 sets of 5 3 sets of 10 per arm

Internal External Shoulder Shock

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information Warm Up Sets

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information Warm Up Sets

Back Squat

Perform each highlighted set of this exercise with a set of each exercise below

0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load No Load No Load No Load No Load 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose
Sets/Reps
2 sets of 30 seconds per leg 2 sets of 30 seconds Quads and I-Band

5 3 1 3 3 3 3 4 4 4 4 4 4 4 4 4 4 4 4 10 10 10 10 10 10

1:30 1:30 1:30 3:00

Bench Press

6-Second Count On Way Down Use Chains or Bands

Perform each highlighted set of this exercise with a set of each exercise below

0.0 0.0 0.0 0.0 0.0 0.0 0.0 10 to 15 lbs 10 to 15 lbs 10 to 15 lbs 10 to 15 lbs No Load No Load No Load No Load 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose
Sets/Reps
2 sets of 30 seconds 2 sets of 30 seconds each

5 3 1 3 3 3 3 4 4 4 4 4 4 4 4 6 6 6 6 10 10 10 8 8 8 8 8 8

1:30 1:30 1:30 3:00

6-Second Count On Way Down Use Chains or Bands

Deep Squat Bench Drop

Rest only after you finish one set of each highlighted exercise

Med Ball Pass

Rest only after you finish one set of each highlighted exercise

Hurdle Hop

Clap Push Up

RDL

2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00

Lat Pull Down

2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
6-Second Count On Way Up

Overhead Sit Up

Overhead Lateral Raise


Dual Action Tricep Extension

6-Second Count On Way Down

Back Extension

6-Second Count On Way Down

Recovery

Dual Action Bicep Curls

6-Second Count On Way Down

Isometric Split Lying Wall Shakes Foam Roller

Recovery

Isometric Chest Hold

Partner Stretching

Laying Relaxation

2:00

XLAthlete.com Football Advanced Off-Season Strength Training


Eccentric Emphasis Week 3 - Workout 3
Warm Up/Prehab Sets/Reps
2-3 Minutes

Eccentric Emphasis Week 3 - Workout 4


Warm Up/Prehab Sets/Reps
2-3 Minutes

Dynamic Warm Up Piston Squat Overhead Squat

Dynamic Warm Up

3 sets of 5 per leg 3 sets of 5 with empty bar

Chest Band Adduction 3 sets of 5 per arm


Bench Glute Eccentric Lift
3 Sets of 5 with 3second count on way down

Infraspinatus

3 sets of 5

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information Warm Up Sets

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information Warm Up Sets

Back Squat

Half Rack Back Squat

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load Choice Choice Choice Band Band Band
Sets/Reps
1 Set of 2:00

5 3 1 2 2 1 1 1 3 3 3 6 6 6 6 10 10 10 10 10 10

1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00

Bench Press

Use 25 lb Weight Releasers For 1st Rep

3-Second Count On Way Down Set rack level to half the depth of your regular back squat 6- Second Count On Way Down

Board Bench Press

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose Choose Choose
Sets/Reps
2 sets of 30 seconds 2 sets of 30 seconds each 2:00

5 3 1 2 2 1 1 1 3 3 3 6 6 6 6 8 8 8 8 8 8 8 8

1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00

Use 15 lb Weight Releasers For 1st Rep

3-Second Count On Way Down

Use around 6 inches of thickness

Glute Ham Hyper

Barbell Bent Over Row

Russian Twist

Dumbbell Curl To Press

Band Pull Throughs

Dips

6-Second Count On Way Down

Recovery

Glute Ham Hang Partner Leg Walks Foam Roller

Recovery

2 sets per leg

Isometric Chest Hold Partner Stretching Laying Relaxation

Glutes and Hams

XLAthlete.com Football Advanced Off-Season Strength Training


Isometric Emphasis Week 4 - Workout 1
Warm Up/Prehab Sets/Reps
2-3 Minutes

Isometric Emphasis Week 4 - Workout 2


Warm Up/Prehab Sets/Reps
2-3 Minutes

Dynamic Warm Up Piston Squat With Band Overhead Squat

Dynamic Warm Up
Cuban Press Incline With Figure 8 Hip Flexor 3 Sets of 5 with 3second hold Isometric Prone Extension Flexion Shoulder Shock

3 sets of 5 per leg 3 sets of 5 with empty bar

3 sets of 5 3 sets of 10 per arm

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information Warm Up Sets

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information Warm Up Sets

Back Squat

Half Rack Back Squat


Hold Isometrically

0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load 0.0 0.0 0.0 0.0 No Load No Load No Load No Load 0.0 0.0 0.0 0.0 No Load No Load No Load Choose Choose Choose No Load

5 3 1 1 1 1 1 4 4 4 4 3 3 3 3 4 4 4 4 5 5 5 5
1 Set To Fatigue 1 Set To Fatigue 1 Set To Fatigue

1:30 1:30 1:30 3:00

Bench Press

Hold Half Squat Isometrically Until Fatigured

Isometric Chest Hold

0.0 0.0 0.0 No Load No Load No Load No Load No Load No Load No Load No Load 0.0 0.0 0.0 0.0 0.0

5 3 1 1 1 1 1 4 4 4 4 3 3 3 3 4 4 4 4 6 6 6 6 6 6 6 6 5 5 5 5 5 5 5 5
4 Sets of :30 or 2 sets of 1:00 4 Sets of :30 or 2 sets of 1:00

1:30 1:30 1:30 3:00

Hold Chest Hold Isometrically Until Fatigured

Squat Jump Pause


3-Second Pause At Bottom

Rest only after you finish one set of each highlighted exercise

Clap Push Up

Rest only after you finish one set of each highlighted exercise

Back Squat With Pause


3-Second Pause At Bottom

Bench Press With Pause


3-Second Pause At Bottom

Box Jump

Close Grip Bench Press Throw

RDL

2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00

Pause At Bottom

Dynamic Lat Pull Down

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose Choose Choose

2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00

Pause At Top

Glute Ham Isometric Sit Up Hold Back Extension With Hold Glute Ham Isometric Hold
Recovery

Standing Military Press


Pause At Top

Pause At Bottom

10 10 10
4 Sets of :30 or 2 sets of 1:00

EZ Bar Tricep Extension


Hold Isometrically

Sets/Reps
2 sets of 30 seconds per leg 2 sets of 1:00

EZ Bar Bicep Curl

Isometric Split Pull Up Hang Foam Roller

Dip Isometric Hold Bicep Curl Isometric Hold


Recovery

Choose Choose
Sets/Reps
2 sets of 30 seconds each 2:00

Hold Isometrically

Quads and I-Band

Hold Isometrically

Partner Stretching Laying Relaxation

XLAthlete.com Football Advanced Off-Season Strength Training


Isometric Emphasis Week 4 - Workout 3
Warm Up/Prehab Sets/Reps
2-3 Minutes

Isometric Emphasis Week 4 - Workout 4


Warm Up/Prehab Sets/Reps
2-3 Minutes

Dynamic Warm Up Piston Squat With Band Overhead Squat

Dynamic Warm Up
Push Up Scapula Shrug
Bench Glute Isometric Hold
3 Sets of 5 with 3second hold

3 sets of 5 per leg 3 sets of 5 with empty bar

3 sets of 5 per arm

Tea Cup

3 sets of 5

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information Warm Up Sets

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information Warm Up Sets

Back Box Squat

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load Choose Choose Choose 0.0 0.0 0.0 No Load

5 3 1 2 2 1 1 2 3 3 3 8 8 8 8 10 10 10 8 8 8
4 Sets of :30 or 2 sets of 1:00

1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Hold Isometrically At Parallel

Bench Press

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

5 3 1 2 2 1 1 2 3 3 3 5 5 5 5 5 5 5 5 5 5 5 5
4 Sets of :30 or 2 sets of 1:00 4 Sets of :30 or 2 sets of 1:00

1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Hold Isometrically At Parallel Hold Isometrically At Parallel

Pause On Box

Pause At Bottom

Half Rack Back Squat Glute Ham Hyper Incline

Set rack level to half the depth of your regular back squat Pause At Bottom

Board Bench Press

Two or three boards depending on your height

Dumbbell Bent Over Row

Partner Lateral Med Ball Toss Zercher Good Morning

Straight Bar Bicep Curl

EZ Bar Throat Press

Isometric Squat Hold

Recovery

Sets/Reps
1 Set of 2:00

Isometric Chest Hold Prone Dummbell Hold On Bench


Recovery

No Load Choose

Glute Ham Hang Partner Back Walks Foam Roller

2 sets per leg

Sets/Reps
2 sets of 30 seconds each 2:00

Glutes and Hams

Partner Stretching Laying Relaxation

XLAthlete.com Football Advanced Off-Season Strength Training


Isometric Emphasis Week 5 - Workout 1
Warm Up/Prehab Sets/Reps
2-3 Minutes

Isometric Emphasis Week 5 - Workout 2


Warm Up/Prehab Sets/Reps
2-3 Minutes

Dynamic Warm Up Piston Squat With Band Overhead Squat

Dynamic Warm Up
Cuban Press Incline With Figure 8 Hip Flexor 3 Sets of 5 with 3second hold Isometric Prone Extension Flexion Shoulder Shock

3 sets of 5 per leg 3 sets of 5 with empty bar

3 sets of 5 3 sets of 10 per arm

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information Warm Up Sets

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information Warm Up Sets

Back Squat

Half Rack Back Squat


Hold Isometrically

0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load 0.0 0.0 0.0 0.0 No Load No Load No Load No Load 0.0 0.0 0.0 0.0 No Load No Load No Load Choose Choose Choose No Load

5 3 1 1 1 1 1 4 4 4 4 3 3 3 3 4 4 4 4 5 5 5 5
1 Set To Fatigue 1 Set To Fatigue 1 Set To Fatigue

1:30 1:30 1:30 3:00

Bench Press

Hold Half Squat Isometrically Until Fatigured

Isometric Chest Hold

0.0 0.0 0.0 No Load No Load No Load No Load No Load No Load No Load No Load 0.0 0.0 0.0 0.0 0.0

5 3 1 1 1 1 1 4 4 4 4 3 3 3 3 4 4 4 4 6 6 6 6 6 6 6 6 5 5 5 5 5 5 5 5
6 Sets of :30 or 3 sets of 1:00 6 Sets of :30 or 3 sets of 1:00

1:30 1:30 1:30 3:00

Hold Chest Hold Isometrically Until Fatigured

Squat Jump Pause


3-Second Pause At Bottom

Rest only after you finish one set of each highlighted exercise

Clap Push Up

Rest only after you finish one set of each highlighted exercise

Back Squat With Pause


3-Second Pause At Bottom

Bench Press With Pause


3-Second Pause At Bottom

Box Jump

Close Grip Bench Press Throw

RDL

2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00

Pause At Bottom

Dynamic Lat Pull Down

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose

2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00

Pause At Top

Glute Ham Isometric Sit Up Hold Back Extension With Hold Glute Ham Isometric Hold
Recovery

Standing Military Press


Pause At Top

Pause At Bottom

10 10 10
6 Sets of :30 or 3 sets of 1:00

EZ Bar Tricep Extension


Hold Isometrically

Sets/Reps
2 sets of 30 seconds per leg 2 sets of 1:00

EZ Bar Bicep Curl

Isometric Split Pull Up Hang Foam Roller

Choose Choose Choose

Dip Isometric Hold Bicep Curl Isometric Hold


Recovery

Choose Choose
Sets/Reps
2 sets of 30 seconds each 2:00

Hold Isometrically

Quads and I-Band

Hold Isometrically

Partner Stretching Laying Relaxation

XLAthlete.com Football Advanced Off-Season Strength Training


Isometric Emphasis Week 5 - Workout 3
Warm Up/Prehab Sets/Reps
2-3 Minutes

Isometric Emphasis Week 5 - Workout 4


Warm Up/Prehab Sets/Reps
2-3 Minutes

Dynamic Warm Up Piston Squat With Band Overhead Squat

Dynamic Warm Up
Push Up Scapula Shrug
Bench Glute Isometric Hold
3 Sets of 5 with 3second hold

3 sets of 5 per leg 3 sets of 5 with empty bar

3 sets of 5 per arm

Tea Cup

3 sets of 5

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information Warm Up Sets

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information Warm Up Sets

Back Box Squat

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Band Band Band Band Choose Choose Choose 0.0 0.0 0.0 No Load

5 3 1 2 2 1 1 1 3 3 3 6 6 6 6 10 10 10 8 8 8
6 Sets of :30 or 3 sets of 1:00

1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Hold Isometrically At Parallel

Bench Press

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

5 3 1 2 2 1 1 1 3 3 3 5 5 5 5 5 5 5 5 5 5 5 5
6 Sets of :30 or 3 sets of 1:00 6 Sets of :30 or 3 sets of 1:00

1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Hold Isometrically At Parallel Hold Isometrically At Parallel

Pause On Box

Add Chains To These Sets

Pause At Bottom

Half Rack Back Squat Glute Ham Hyper Incline

Set rack level to half the depth of your regular back squat Pause At Bottom

Board Bench Press

Two or three boards depending on your height

Dumbbell Bent Over Row

Partner Lateral Med Ball Toss Zercher Good Morning

Straight Bar Bicep Curl

EZ Bar Throat Press

Isometric Squat Hold

Recovery

Sets/Reps
1 Set of 2:00

Isometric Chest Hold Prone Dummbell Hold On Bench


Recovery

No Load Choose

Glute Ham Hang Partner Back Walks Foam Roller

2 sets per leg

Sets/Reps
2 sets of 30 seconds each 2:00

Glutes and Hams

Partner Stretching Laying Relaxation

XLAthlete.com Football Advanced Off-Season Strength Training


Isometric Emphasis Week 6 - Workout 1
Warm Up/Prehab Sets/Reps
2-3 Minutes

Isometric Emphasis Week 6 - Workout 2


Warm Up/Prehab Sets/Reps
2-3 Minutes

Dynamic Warm Up Piston Squat With Band Overhead Squat

Dynamic Warm Up
Cuban Press Incline With Figure 8 Hip Flexor 3 Sets of 5 with 3second hold Isometric Prone Extension Flexion Shoulder Shock

3 sets of 5 per leg 3 sets of 5 with empty bar

3 sets of 5 3 sets of 10 per arm

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information Warm Up Sets

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information Warm Up Sets

Back Squat

Half Rack Back Squat


Hold Isometrically

0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load 0.0 0.0 0.0 0.0 No Load No Load No Load No Load 0.0 0.0 0.0 0.0 No Load No Load No Load Choose Choose Choose No Load

5 3 1 1 1 1 1 4 4 4 4 3 3 3 3 4 4 4 4 4 4 4 4
1 Set To Fatigue 1 Set To Fatigue 1 Set To Fatigue

1:30 1:30 1:30 3:00

Bench Press

Hold Half Squat Isometrically Until Fatigured

Isometric Chest Hold

0.0 0.0 0.0 No Load No Load No Load No Load No Load No Load No Load No Load 0.0 0.0 0.0 0.0 0.0

5 3 1 1 1 1 1 3 3 3 3 3 3 3 3 3 3 3 3 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5
4 Sets of 1:00 or 2 Sets of 2:00 4 Sets of 1:00 or 2 Sets of 2:00

1:30 1:30 1:30 3:00

Hold Chest Hold Isometrically Until Fatigured

Squat Jump Pause


3-Second Pause At Bottom

Rest only after you finish one set of each highlighted exercise

Clap Push Up

Rest only after you finish one set of each highlighted exercise

Back Squat With Pause


3-Second Pause At Bottom

Bench Press With Pause


3-Second Pause At Bottom

Box Jump

Close Grip Bench Press Throw

RDL

2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00

Pause At Bottom

Dynamic Lat Pull Down

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose Choose Choose

2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00

Pause At Top

Glute Ham Isometric Sit Up Hold Back Extension With Hold Glute Ham Isometric Hold
Recovery

Standing Military Press


Pause At Top

Pause At Bottom

10 10 10
4 Sets of 1:00 or 2 Sets of 2:00

EZ Bar Tricep Extension


Hold Isometrically

Sets/Reps
2 sets of 30 seconds per leg 2 sets of 1:00

EZ Bar Bicep Curl

Isometric Split Pull Up Hang Foam Roller

Dip Isometric Hold Bicep Curl Isometric Hold


Recovery

Choose Choose
Sets/Reps
2 sets of 30 seconds each 2:00

Hold Isometrically

Quads and I-Band

Hold Isometrically

Partner Stretching Laying Relaxation

XLAthlete.com Football Advanced Off-Season Strength Training


Isometric Emphasis Week 6 - Workout 3
Warm Up/Prehab Sets/Reps
2-3 Minutes

Isometric Emphasis Week 6 - Workout 4


Warm Up/Prehab Sets/Reps
2-3 Minutes

Dynamic Warm Up Piston Squat With Band Overhead Squat

Dynamic Warm Up
Push Up Scapula Shrug
Bench Glute Isometric Hold
3 Sets of 5 with 3second hold

3 sets of 5 per leg 3 sets of 5 with empty bar

3 sets of 5 per arm

Tea Cup

3 sets of 5

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information Warm Up Sets

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information Warm Up Sets

Back Box Squat

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Band Band Band Band Choose Choose Choose 0.0 0.0 0.0 No Load
Sets/Reps
1 Set of 2:00

5 3 1 2 2 1 1 1 3 3 3 6 6 6 6 10 10 10 8 8 8
4 Sets of 1:00 or 2 Sets of 2:00

1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00

Bench Press

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load Choose

5 3 1 2 2 1 1 1 3 3 3 5 5 5 5 5 5 5 5 5 5 5 5
4 Sets of 1:00 or 2 Sets of 2:00 4 Sets of 1:00 or 2 Sets of 2:00

1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00

Pause On Box

Add Bands To These Sets

Pause At Bottom

Half Rack Back Squat Glute Ham Hyper Incline

Set rack level to half the depth of your regular back squat Pause At Bottom

Board Bench Press

Two or three boards depending on your height

Dumbbell Bent Over Row

Partner Lateral Med Ball Toss Zercher Good Morning Isometric Squat Hold
Recovery

Straight Bar Bicep Curl

EZ Bar Throat Press


Hold Isometrically At Parallel

Isometric Chest Hold Prone Dummbell Hold On Bench


Recovery

Hold Isometrically At Parallel Hold Isometrically At Parallel

Glute Ham Hang Partner Back Walks Foam Roller

2 sets per leg

Sets/Reps
2 sets of 30 seconds each 2:00

Glutes and Hams

Partner Stretching Laying Relaxation

XLAthlete.com Football Advanced Off-Season Strength Training


Concentric/Reactive Emphasis Week 7 - Workout 1
Warm Up/Prehab Sets/Reps
2-3 Minutes

Concentric/Reactive Emphasis Week 7 - Workout 2


Warm Up/Prehab Sets/Reps
2-3 Minutes

Dynamic Warm Up Piston Squat With Band Overhead Squat

Dynamic Warm Up
Cuban Press Incline With Figure 8 Hip Flexor Oscillatory Prone
3 Sets of 10 oscillations

3 sets of 5 per leg

3 sets of 5

3 sets of 5 with empty bar

Extension Flexion Shoulder Shock

3 sets of 10 per arm

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information Warm Up Sets


Use cluster sets with 15 seconds rest in between

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information Warm Up Sets


Use cluster sets with 15 seconds rest in between

Back Squat

Use 25 lb Weight Releasers For Reps 1 and 3

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load Band Band Band Band 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose Partner

5 3 1 2+2 2+2 2+2 2+2 3 3 3 3 4 4 4 4 4 4 4 4 4 4 4 4 10 10 10 10 10 10


2 Sets of 10 Oscillations

1:30 1:30 1:30 4:00

Bench Press

Use 15 lb Weight Releasers For Reps 1 and 3

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load Band Band Band Band 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose No Load
Sets/Reps
2 sets of 30 seconds 2 sets of 30 seconds each

5 3 1 2+2 2+2 2+2 2+2 3 3 3 3 3 3 3 3 3 3 3 3 6 6 6 6 5 5 5 5 6 6 6 6 6 6


2 Sets of 10 Oscillations

1:30 1:30 1:30 4:00

Squat Jump With Weight

Rest only after you finish one set of each highlighted exercise

(Rep 1, Rep 2) rest (Rep 3, Rep 4)

Close Grip Bench Press Throw

Rest only after you finish one set of each highlighted exercise

(Rep 1, Rep 2) rest (Rep 3, Rep 4)

Hurdle Hop

Clap Push Up

Accclerated Band Squat Jump

Accclerated Band Push Up

Wrap bands around shoulders and chest, attach to a rack above, and perform push ups

RDL Olympic Style

2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Small Range of Motion Near Parallel

Dynamic Lat Pull Down

2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00

Make EXPLOSIVE

Incline Overhead Sit Up Back Extension With Twist Partner Squat Oscillatory
Recovery

Make EXPLOSIVE

Push Press

Dual-Action Tricep Band Extension Dual-Action Bicep Curls

Sets/Reps
2 sets of 30 seconds per leg 2 sets of 1:00

Isometric Split Pull Up Hang Foam Roller

Extended Oscillatory Push Up Recovery

Small and Fast Range of Motion

Isometric Chest Hold


Quads and I-Band

Partner Stretching

Laying Relaxation

2:00

XLAthlete.com Football Advanced Off-Season Strength Training


Concentric/Reactive Emphasis Week 7 - Workout 3
Warm Up/Prehab Sets/Reps
2-3 Minutes

Concentric/Reactive Emphasis Week 7 - Workout 4


Warm Up/Prehab Sets/Reps
2-3 Minutes

Dynamic Warm Up Piston Squat With Band Overhead Squat

Dynamic Warm Up

3 sets of 5 per leg

Push Up Scapula Shrug 3 sets of 5 per arm Oscillatory Bench Glute Lifts
3 Sets of 10 oscillations

3 sets of 5 with empty bar

Tea Cup

3 sets of 5

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information Warm Up Sets

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information Warm Up Sets

Back Squat With Chains

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose Choose 0.0 0.0 0.0 No Load

5 3 1 2 2 1 1 2 2 2 2 6 6 6 6 10 10 10 6 6 6
2 Sets of 10 Oscillations Each

1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Small Range of Motion Near Parallel

Bench Press With Chains

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Band Band Band 0.0 0.0 0.0 No Load

5 3 1 2 2 1 1 2 2 2 2 5 5 5 5 8 8 8 8 8 8
2 Sets of 10 Oscillations Each

1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Small Range of Motion Near Parallel

Add Chains To These Sets Make Explosive!

Add Chains To These Sets Make Explosive!

Half Rack Back Squat Glute Ham Hyper With Weight

Set rack level to half the depth of your regular back squat

Board Bench Press

Use around 6 inches of thickness

Dual Action Dumbbell Rows

Partner Lateral Med Ball Toss Zercher Good Morning Oscillatory Single Leg Squat
Recovery

Band Tricep Extension

Make EXPLOSIVE

Make EXPLOSIVE

Bicep Curl Shock

Oscillatory Box Push Up


Recovery

Sets/Reps
1 Set of 2:00

Sets/Reps
2 sets of 30 seconds 2 sets of 30 seconds each 2:00

Glute Ham Hang Partner Back Walks Foam Roller

Isometric Chest Hold Partner Stretching Laying Relaxation

2 sets per leg

Glutes and Hams

XLAthlete.com Football Advanced Off-Season Strength Training


Concentric/Reactive Emphasis Week 8 - Workout 1
Warm Up/Prehab Sets/Reps
2-3 Minutes

Concentric/Reactive Emphasis Week 8 - Workout 2


Warm Up/Prehab Sets/Reps
2-3 Minutes

Dynamic Warm Up Piston Squat With Band Overhead Squat

Dynamic Warm Up
Cuban Press Incline With Figure 8 Hip Flexor Oscillatory Prone
3 Sets of 10 oscillations

3 sets of 5 per leg

3 sets of 5

3 sets of 5 with empty bar

Extension Flexion Shoulder Shock

3 sets of 10 per arm

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information Warm Up Sets


Use cluster sets with 15 seconds rest in between

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information Warm Up Sets


Use cluster sets with 15 seconds rest in between

Back Squat

Use 25 lb Weight Releasers For Reps 1 and 3

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load Band Band Band Band 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose Partner

5 3 1 2+2 2+2 2+2 2+2 3 3 3 3 4 4 4 4 4 4 4 4 4 4 4 4 10 10 10 10 10 10


3 Sets of 10 Oscillations

1:30 1:30 1:30 4:00

Bench Press

Use 15 lb Weight Releasers For Reps 1 and 3

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load Band Band Band Band 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose No Load

5 3 1 2+2 2+2 2+2 2+2 3 3 3 3 3 3 3 3 3 3 3 3 5 5 5 5 5 5 5 5 6 6 6 6 6 6


3 Sets of 10 Oscillations

1:30 1:30 1:30 4:00

Squat Jump With Weight

Rest only after you finish one set of each highlighted exercise

(Rep 1, Rep 2) rest (Rep 3, Rep 4)

Close Grip Bench Press Throw

Rest only after you finish one set of each highlighted exercise

(Rep 1, Rep 2) rest (Rep 3, Rep 4)

Hurdle Hop

Clap Push Up

Accclerated Band Squat Jump

Accclerated Band Push Up

Wrap bands around shoulders and chest, attach to a rack above, and perform push ups

RDL Olympic Style

2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Small Range of Motion Near Parallel

Dynamic Lat Pull Down

2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00

Make EXPLOSIVE

Incline Overhead Sit Up Back Extension With Twist Partner Squat Oscillatory
Recovery

Make EXPLOSIVE

Push Press

Dual-Action Tricep Band Extension Dual-Action Bicep Curls

Sets/Reps
2 sets of 30 seconds per leg 2 sets of 1:00

Isometric Split Pull Up Hang Foam Roller

Extended Oscillatory Push Up

Small and Fast Range of Motion

Recovery

Sets/Reps
2 sets of 30 seconds 2 sets of 30 seconds each 2:00

Quads and I-Band

Isometric Chest Hold Partner Stretching Laying Relaxation

XLAthlete.com Football Advanced Off-Season Strength Training


Concentric/Reactive Emphasis Week 8 - Workout 3
Warm Up/Prehab Sets/Reps
2-3 Minutes

Concentric/Reactive Emphasis Week 8 - Workout 4


Warm Up/Prehab Sets/Reps
2-3 Minutes

Dynamic Warm Up Piston Squat With Band Overhead Squat

Dynamic Warm Up

3 sets of 5 per leg

Push Up Scapula Shrug 3 sets of 5 per arm Oscillatory Bench Glute Lifts
3 Sets of 10 oscillations

3 sets of 5 with empty bar

Tea Cup

3 sets of 5

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information Warm Up Sets

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information Warm Up Sets

Back Squat With Bands

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose Choose 0.0 0.0 0.0 No Load

5 3 1 2 1 1 1 2 2 2 2 6 6 6 6 10 10 10 6 6 6
3 Sets of 10 Oscillations Each

1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Small Range of Motion Near Parallel

Bench Press With Chains

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Band Band Band 0.0 0.0 0.0 No Load

5 3 1 2 1 1 1 2 2 2 2 5 5 5 5 8 8 8 8 8 8
3 Sets of 10 Oscillations Each

1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Small Range of Motion Near Parallel

Add Bands To These Sets Push Hard On Way Up!

Add Bands To These Sets Push Hard On Way Up!

Half Rack Back Squat Glute Ham Hyper With Weight

Set rack level to half the depth of your regular back squat

Board Bench Press

Use around 6 inches of thickness

Dual Action Dumbbell Rows

Partner Lateral Med Ball Toss Zercher Good Morning Oscillatory Single Leg Squat
Recovery

Band Tricep Extension

Make EXPLOSIVE

Make EXPLOSIVE

Bicep Curl Shock

Oscillatory Box Push Up


Recovery

Sets/Reps
1 Set of 2:00

Sets/Reps
2 sets of 30 seconds 2 sets of 30 seconds each 2:00

Glute Ham Hang Partner Back Walks Foam Roller

Isometric Chest Hold Partner Stretching Laying Relaxation

2 sets per leg

Glutes and Hams

XLAthlete.com Football Advanced Off-Season Strength Training


Concentric/Reactive Emphasis Week 9 - Workout 1
Warm Up/Prehab Sets/Reps
2-3 Minutes

Concentric/Reactive Emphasis Week 9 - Workout 2


Warm Up/Prehab Sets/Reps
2-3 Minutes

Dynamic Warm Up Piston Squat With Band Overhead Squat

Dynamic Warm Up
Cuban Press Incline With Figure 8 Hip Flexor Oscillatory Prone
3 Sets of 10 oscillations

3 sets of 5 per leg

3 sets of 5

3 sets of 5 with empty bar

Extension Flexion Shoulder Shock

3 sets of 10 per arm

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information Warm Up Sets


Use cluster sets with 15 seconds rest in between

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information Warm Up Sets


Use cluster sets with 15 seconds rest in between

Back Squat

Use 25 lb Weight Releasers For Reps 1 and 3

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load Band Band Band Band 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose Partner

5 3 1 2+1 2+1 2+1 2+1 3 3 3 3 4 4 4 4 4 4 4 4 3 3 3 3 10 10 10 10 10 10


3 Sets of 10 Oscillations

1:30 1:30 1:30 4:00

Bench Press

Use 15 lb Weight Releasers For Reps 1 and 3

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load Band Band Band Band 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose No Load

5 3 1 2+1 2+1 2+1 2+1 3 3 3 3 3 3 3 3 3 3 3 3 5 5 5 5 5 5 5 5 6 6 6 6 6 6


3 Sets of 10 Oscillations

1:30 1:30 1:30 4:00

Squat Jump With Weight

Rest only after you finish one set of each highlighted exercise

(Rep 1, Rep 2) rest (Rep 3)

Close Grip Bench Press Throw

Rest only after you finish one set of each highlighted exercise

(Rep 1, Rep 2) rest (Rep 3)

Hurdle Hop

Clap Push Up

Accclerated Band Squat Jump

Accclerated Band Push Up

Wrap bands around shoulders and chest, attach to a rack above, and perform push ups

RDL Olympic Style

2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Small Range of Motion Near Parallel

Dynamic Lat Pull Down

2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00

Make EXPLOSIVE

Incline Overhead Sit Up Back Extension With Twist Partner Squat Oscillatory
Recovery

Make EXPLOSIVE

Push Press

Dual-Action Tricep Band Extension Dual-Action Bicep Curls

Sets/Reps
2 sets of 30 seconds per leg 2 sets of 1:00

Isometric Split Pull Up Hang Foam Roller

Extended Oscillatory Push Up

Small and Fast Range of Motion

Recovery

Sets/Reps
2 sets of 30 seconds 2 sets of 30 seconds each 2:00

Quads and I-Band

Isometric Chest Hold Partner Stretching Laying Relaxation

XLAthlete.com Football Advanced Off-Season Strength Training


Concentric/Reactive Emphasis Week 9 - Workout 3
Warm Up/Prehab Sets/Reps
2-3 Minutes

Concentric/Reactive Emphasis Week 9 - Workout 4


Warm Up/Prehab Sets/Reps
2-3 Minutes

Dynamic Warm Up Piston Squat With Band Overhead Squat

Dynamic Warm Up

3 sets of 5 per leg

Push Up Scapula Shrug 3 sets of 5 per arm Oscillatory Bench Glute Lifts
3 Sets of 10 oscillations

3 sets of 5 with empty bar

Tea Cup

3 sets of 5

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information Warm Up Sets

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information Warm Up Sets

Back Squat With Bands

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose Choose 0.0 0.0 0.0 No Load

5 3 1 2 1 1 1 1 2 2 2 6 6 6 6 10 10 10 6 6 6
3 Sets of 10 Oscillations Each

1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Small Range of Motion Near Parallel

Bench Press With Chains

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Band Band Band 0.0 0.0 0.0 No Load

5 3 1 2 1 1 1 1 2 2 2 5 5 5 5 8 8 8 8 8 8
3 Sets of 10 Oscillations Each

1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Small Range of Motion Near Parallel

Add Bands To These Sets Push Hard On Way Up!

Add Bands To These Sets Push Hard On Way Up!

Half Rack Back Squat Glute Ham Hyper With Weight

Set rack level to half the depth of your regular back squat

Board Bench Press

Use around 6 inches of thickness

Dual Action Dumbbell Rows

Partner Lateral Med Ball Toss Zercher Good Morning Oscillatory Single Leg Squat
Recovery

Band Tricep Extension

Make EXPLOSIVE

Make EXPLOSIVE

Bicep Curl Shock

Oscillatory Box Push Up


Recovery

Sets/Reps
1 Set of 2:00

Sets/Reps
2 sets of 30 seconds 2 sets of 30 seconds each 2:00

Glute Ham Hang Partner Back Walks Foam Roller

Isometric Chest Hold Partner Stretching Laying Relaxation

2 sets per leg

Glutes and Hams

Program Designed by Jonathon Janz & Cal Dietz

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