8 Week Winter Strength Program[1]

8/14/2019 8 Week Winter Strength Program[1]

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Winter '04 Front 7 wks7&8

SPORT FOOTBALL FOUNDATION CL SQ BP Sup Sup Sup STAGE DevelopmentalRotation Mon U/Wed L/Fri LT Train Max 300 500 400 PROGRAM Winter Program - Front SevenSESSION U wk7 3 1 wk8 3 8 SESSION L wk7 3 3 wk8 3 10 SESSION LT wk7 3 5 wk8 3 12MONDAY % GR WT RA % GR WT RA TM WEDNESDAY % GR WT RA % GR WT RA TM FRIDAY % GR WT RA % GR WT RA

T1 Grip 2 Bench Press 42.5% 1t5 170 20.0% 1t5 80 T1 BACK SQUAT 42.5% 1t5 215 20.0% 1t5 100 T1 Box Squat - pause 45.0% x2 225 P 0E 55.0% 1t5 220 35.0% 1t5 140 E 55.0% 1t5 275 35.0% 1t5 175 S 45.0% x2 225 R 0

100% 65.0% 1t5 260 47.5% 1t5 190 100% 65.0% 1t5 325 47.5% 1t5 240 100% 45.0% x2 225 O 0400 72.5% 1t5 290 62.5% 1t5 250 500 72.5% 1t5 365 62.5% 1t5 315 500 45.0% x2 225 0

0 0 0 0 45.0% x2 225 T 0

0 0 0 0 45.0% x2 225 I 080.0% x5 320 75.0% x1 300 80.0% x5 400 75.0% x1 375 0 M 080.0% x5 320 85.0% x1 340 80.0% x5 400 85.0% x1 425 75 second turn-around 0 I 0

T1[a] Following Work Sets 80.0% x5 320 92.5% x1 370 T1[a] Following Work Sets 80.0% x5 400 92.5% x1 465 T1[a] 0 N 0Drop Sets 2x5pause 80.0% x5 320 101% x1+ 405 Drop Sets 2x5pause 80.0% x5 400 101% x1+ 505 0 G 0

65.0% x5p 260 103% x1+ 410 65.0% x5p 325 105% x1+ 525 0 065.0% x5p 260 105% x1+ 420 65.0% x5p 325 110% x1+ 550 Gold - 6 sets - straight wt 50.0% x2 250 D 0

T2 Block Clean to Push Pr 50.0% x1 150 0 T2 Grip 4 Bench Press 60.0% x3 240 0 T2 Hang Clean 65.0% x1 195 A 0

S 5-7" block 50.0% x1 150 0 S straight weight 60.0% x3 240 0 E GO TIME 72.5% x1 220 Y 0100% 50.0% x1 150 0 100% 60.0% x3 240 0 100% 80.0% x1 240 0

300 120 second turn-around 50.0% x1 150 0 400 75 second turn-around 60.0% x3 240 0 300 120 second turn-around 87.5% x1 265 0

T2[a] 50.0% x1 150 0 T2[a] 60.0% x3 240 0 T2[a] 95.0% x1 285 0

50.0% x1 150 0 60.0% x3 240 0 ##### x1 305 0

0 0 0 0 ##### x1 310 0

0 0 0 0 ##### x1 315 0

T3 Standard BB Lunge x6e 0 0 T3 Trap Bar Deadlift x10 0 0 T3 Horizontal Pull - ROW x15 0 0

Vheavy

x6e 0 0 Vhigh handle

0 0 VHammer, Log, BB, DB

x15 0 00% explode onto box 0 0 0% set 1 work set 0 0 100% 0 0

0 0 0 0 0 0 400 0 0

M T4 - T5 MOBILITY TRAINING MC T4 - T5 MOBILITY TRAINING Coupled Set MC T4 - T5 MOBILITY TRAINING Coupled Set0% Triceps Extension/Press 2x 0 0 0% Reverse Hypers x10 0 0 100% RDL 50.0% 2x 250 0

0 BB/Log/SSB/SupB/DB 12 0 0 0 heavy 0 0 500 50.0% 10 250 00% Resistance/Non Jump 2x 0 0 0% Vertical Pull - choice 1x 0 0 0% Inverted Pull Ups 2x 0 0

0 Box or Vertical or Long 6 0 0 0 Vertical Push - choice 15e 0 0 0 band assist 10 0 0

PC Band GM x10 0 0 PC Spread Eagle Sit Up x15 0 0 PC Rotary Work x6e 0 00% 2 sets each 0 0 0% 0 0 0% Snatch Rotation x6e 0 00 Rotary Work Over and Back x6e 0 0 0 0 0 0 0 0


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Winter '04 Outs the Box wks7&8

SPORT FOOTBALL FOUNDATION CL SQ BP Sup Sup Sup STAGE Developmental

Rotation Mon U/Wed L/Fri LT Train Max 275 400 275 PROGRAM Winter Program - Front SevenSESSION U wk7 3 1 wk8 3 8 SESSION L wk7 3 3 wk8 3 10 SESSION LT wk7 3 5 wk8 3 12MONDAY % GR WT RA % GR WT RA TM WEDNESDAY % GR WT RA % GR WT RA TM FRIDAY % GR WT RA % GR WT RA

T1 Grip 2 Bench Press 42.5% 1t5 115 20.0% 1t5 55 T1 BACK SQUAT 42.5% 1t5 170 20.0% 1t5 80 T1 Box Squat - pause 40.0% x2 160 P 0E 55.0% 1t5 150 35.0% 1t5 95 E 55.0% 1t5 220 35.0% 1t5 140 S Maroon - purple bands 40.0% x2 160 R 0

100% 65.0% 1t5 180 47.5% 1t5 130 100% 65.0% 1t5 260 47.5% 1t5 190 100% 40.0% x2 160 O 0275 72.5% 1t5 200 62.5% 1t5 170 400 72.5% 1t5 290 62.5% 1t5 250 400 40.0% x2 160 0

0 0 0 0 40.0% x2 160 T 0

0 0 0 0 40.0% x2 160 I 080.0% x5 220 75.0% x1 205 80.0% x5 320 75.0% x1 300 0 M 080.0% x5 220 85.0% x1 235 80.0% x5 320 85.0% x1 340 75 second turn-around 0 I 0

T1[a] 80.0% x5 220 92.5% x1 255 T1[a] 80.0% x5 320 92.5% x1 370 T1[a] 0 N 080.0% x5 220 101% x1+ 280 80.0% x5 320 101% x1+ 405 0 G 0

0 103% x1+ 285 0 105% x1+ 420 0 00 105% x1+ 290 0 110% x1+ 440 Gold - 6 sets - straight wt 50.0% x2 200 D 0

T2 Clean Grip Power Pull 40.0% x1 110 0 T2 Grip 4 Bench Press 55.0% x3 150 0 T2 Hang Clean 65.0% x1 180 A 0

S from deck 40.0% x1 110 0 S straight weight 55.0% x3 150 0 E GO TIME 72.5% x1 200 Y 0100% 40.0% x1 110 0 100% 55.0% x3 150 0 100% 80.0% x1 220 0

275 120 second turn-around 40.0% x1 110 0 275 75 second turn-around 55.0% x3 150 0 275 87.5% x1 240 0

T2[a] 40.0% x1 110 0 T2[a] 55.0% x3 150 0 T2[a] 95.0% x1 260 0

40.0% x1 110 0 55.0% x3 150 0 ##### x1 280 0

0 0 0 0 ##### x1 285 0

0 0 0 0 ##### x1 290 0

T3 BB Single Leg Squat x6e 0 0 T3 Snatch Grip Shrug Pull 60.0% x2 165 0 T3 Horizontal Pull - ROW x12 0 0

V heavy x6e 0 0 V from 5-7" block 60.0% x2 165 0 V Hammer, BB, DB x12 0 00% back foot elevated x6e 0 0 100% 60.0% x2 165 0 0% x12 0 0

0 0 0 275 60.0% x2 165 0 0 0 0

M T4 - T5 MOBILITY TRAINING Coupled Set MC T4 - T5 MOBILITY TRAINING Coupled Set MC T4 - T5 MOBILITY TRAINING Coupled Set0% Vertical Pull x15 0 0 50% Standard Lunge - BB 80.0% x6 160 0 0% Vertical Jump - bands x5 0 0

0 hammer cable bwt 0 0 200 Standard Rev Lunge - BB 0 0 0 Long Jump - bands x5 0 00% Resistance Jump x6 0 0 0% DB Press Alternate Arm 1x 0 0 50% Step Up 17" - barbell 80.0% x8 160 0

0 Box or Vertical or Long 0 0 0 Parallel Bar Dips 15e 0 0 200 0 0

PC Stab Ball SL Hip Lift x10 0 0 PC Partner Leg Curl x10 0 0 PC Stab Ball SL Hip Lift/Curl x10 0 00% 1 set each 0 0 0% 1 set each 0 0 0% 1 set each 0 00 Hanging Leg Raise x15 0 0 0 Russian Twists - Plate x15 0 0 0 Plate Side Bends x15 0 0

Documents

8 Week Winter Strength Program[1]