In Season Warm Up 2 Day

Confidential Property of the University of Nebraska

Nebraska Football

IN SEASON 2 DAY LIFTING WARM UP

Day 1
supine draw in single leg shoulder bridge flat foot crunch side lying hip thrust

Weeks 1-4
x 20 sec. x 20 sec. each 1 x 15 x 10 each

Day 1
Quick Feet Drills
supine draw in single leg shoulder bridge flat foot crunch side lying hip thrust

Weeks 5-8
Dots x 4
x 30 sec. x 25 sec. each 1 x 20 x 12 each

Quick Feet Drills Agility Ladders x4

Day 2
Quick Feet Drills
1/2 dead bugs 3 way elbow hold cross over crunch torso rotations

Weeks 1-4
Dots x 4
x 10 each x 20 sec. each 2 x 10 each x5

Day 2
1/2 dead bugs 3 way elbow hold cross over crunch torso rotations

Weeks 5-8
x 12 each x 25 sec. each 2 x 12 each x8

Quick Feet Drills Agility Ladders x4

Day 1
flat foot crunch single leg shoulder bridge side lying hip thrust with abduction

Weeks 9-12
x 20 x 30 sec. each x 12 each

Quick Feet Drills Agility Ladders x4

Day 2
Quick Feet Drills
dead bugs 3 way elbow hold seated v twists

Weeks 9-12
Dots x 4
x 12 each x 25 sec. each x 8 each

Confidential Property of the University of Nebraska

Nebraska Football


Page 3

In Season Lifting 2 Day

Confidential Property of the University of Nebraska

Nebraska Football


In Season Developmental Phase I
*complete warm up sets prior to each exercise

2 Day Workout
Week 2 Week 3 Week 4

Week 1

Day One-Warm up
Hang high pull rest 3:00 Front Squat rest 3:00 Supported Dumbbell Row

wt

reps
x3 x3 x3 x8 x8 x8 x8 ea x8 x8 x6 ea x6 x6 x8 x8 x8 x10 x10 x10

wt

reps
x3 x3 x3 x8 x8 x8 x8 ea x8 x8 x6 ea x6 x6 x8 x8 x8 x10 x10 x10

wt

reps
x3 x3 x3 x6 x6 x6 x6 ea x6 x6 x5 ea x5 x5 x6 x6 x6 x8 x8 x8

wt

reps
x3 x3 x3 x6 x6 x6 x6 ea x6 x6 x5 ea x5 x5 x6 x6 x6 x8 x8 x8

A1. DB Split Squat Pair rest 1:30 A2. Pull ups

Dumbbell Bicep Curls

Week 1

Week 2

Week 3

Week 4

Day Two-Warm up
Hang high pull rest 3:00 Bench Press rest 3:00 Bench Straight Leg Hip Thrust

wt

reps
x3 x3 x3 x8 x8 x8 x8 x8 x8 x8 x8 x8 x8 x8 x8

wt

reps
x3 x3 x3 x8 x8 x8 x8 x8 x8 x8 x8 x8 x8 x8 x8

wt

reps
x3 x3 x3 x6 x6 x6 x6 x6 x6 x6 x6 x6 x6 x6 x6

wt

reps
x3 x3 x3 x6 x6 x6 x6 x6 x6 x6 x6 x6 x6 x6 x6

DB Shoulder Press

Leg Curl

Confidential Property of the University of Nebraska

Nebraska Football


In Season Developmental Phase Il
*complete warm up sets prior to each exercise Week 5 Week 6 Week 7 Week 8

2 Day Workout
reps
x3 x3 x3 x4 x4 x4 x4 x4 x4 x5 ea x5 x5 x6 x6 x6 x6 x6 x6

Day One-warm up
Hang High Pull rest 3:00 Front Squat rest 3:00 Pull Up Plus Weight

wt

wt

reps
x3 x3 x3 x4 x4 x4 x4 x4 x4 x5 ea x5 x5 x6 x6 x6 x6 x6 x6

wt

reps
x3 x3 x3 x4 x4 x4 x4 x4 x4 x5 ea x5 x5 x6 x6 x6 x6 x6 x6

wt

reps
x3 x3 x3 x4 x4 x4 x4 x4 x4 x5 ea x5 x5 x6 x6 x6 x6 x6 x6

A1. Dumbbell Lunges Pair rest 1:30 A2. Bent Over Rear Delt Raises

Dumbbell Hammer Curls

Week 5

Week 6

Week 7

Week 8

Day Two-warm up
Hang High Pull rest 3:00 Bench Press rest 3:00 Dumbbell Romanian Dead Lifts

wt

reps
x3 x3 x3 x4 x4 x4 x5 x5 x5 x5 ea x5 x5 x6 x6 x6

wt

reps
x3 x3 x3 x4 x4 x4 x5 x5 x5 x5 ea x5 x5 x6 x6 x6

wt

reps
x3 x3 x3 x4 x4 x4 x5 x5 x5 x5 ea x5 x5 x6 x6 x6

wt

reps
x3 x3 x3 x4 x4 x4 x5 x5 x5 x5 ea x5 x5 x6 x6 x6

Dumbbell Alternate Military Press (one dumbbell at a time) Lying Dumbbell Triceps Extension

Confidential Property of the University of Nebraska

Nebraska Football

In Season Developmental Phase III

*complete warm up sets prior to each exercise Week 9

2 Day Workout
Week 10 Week 11 Week 12

Day One-warm up
Hang High Pull rest 3:00 Front Squat rest 3:00 Pulldowns

wt

reps
x2 x2 x2 x3 x3 x3 x5 x5 x5 x5 ea x5 x5 x5 ea x5 x5 x6 x6 x6

wt

reps
x2 x2 x2 x3 x3 x3 x5 x5 x5 x5 ea x5 x5 x5 ea x5 x5 x6 x6 x6

wt

reps
x2 x2 x2 x3 x3 x3 x5 x5 x5 x4 ea x4 x4 x4 ea x4 x4 x6 x6 x6

wt

reps
x2 x2 x2 x3 x3 x3 x5 x5 x5 x4 ea x4 x4 x4 ea x4 x4 x6 x6 x6

A1. Dumbbell Step-ups Pair rest 1:30 A2. Supported Dumbbell Row

Barbell Bicep Curls

Week 9

Week 10

Week 11

Week 12

Day Two-warm up
Hang High Pull rest 3:00 Bench Press rest 3:00 Bench Straight Leg Hip Thrusts

wt

reps
x2 x2 x2 x3 x3 x3 x5 x5 x5 x5 x5 x5 x6 x6 x6

wt

reps
x2 x2 x2 x3 x3 x3 x5 x5 x5 x5 x5 x5 x6 x6 x6

wt

reps
x2 x2 x2 x3 x3 x3 x5 x5 x5 x5 x5 x5 x6 x6 x6

wt

reps
x2 x2 x2 x3 x3 x3 x5 x5 x5 x5 x5 x5 x6 x6 x6

Barbell Military Press

Triceps Pushdowns

Confidential Property of the University of Nebraska

Nebraska Football


Page 7

IN SEASON 3 DAY LIFTING WARM UP

Day 1
supine draw in single leg shoulder bridge flat foot crunch side lying hip thrust

Weeks 1-4
x 20 sec. x 20 sec. each 1 x 15 x 10 each

Day 1
Quick Feet Drills
supine draw in single leg shoulder bridge flat foot crunch side lying hip thrust

Weeks 5-8
Dots x 4
x 30 sec. x 25 sec. each 1 x 20 x 12 each

Quick Feet Drills Agility Ladders x4

Day 2
Quick Feet Drills
1/2 dead bugs 3 way elbow hold cross over crunch torso rotations

Weeks 1-4
Dots x 4
x 10 each x 20 sec. each 2 x 10 each x5

Day 2
Quick Feet Drills
1/2 dead bugs 3 way elbow hold cross over crunch torso rotations

Weeks 5-8
Agility Ladders x4
x 12 each x 25 sec. each 2 x 12 each x8

Day 3
Quick Feet Drills
supine draw in alternate superman toe touches off bench oblique

Weeks 1-4
Line Drills x4
5 x 5 sec. each x 5 each 1 x 15 x 10 each

Day 3
Quick Feet Drills
supine draw in alternate superman toe touches off bench oblique

Weeks 5-8
Line Drills x4
5 x 5 sec. each x 6 each 1 x 20 x 12 each

Day 1
flat foot crunch single leg shoulder bridge side lying hip thrust with abduction

Weeks 9-12
x 20 x 30 sec. each x 12 each

Day 3
Quick Feet Drills
supine draw in alternate superman toe touches off bench oblique

Weeks 9-12
Line Drills x4
5 x 5 sec. each x 8 each 1 x 20 x 10 lbs. x 12 each

Quick Feet Drills Agility Ladders x4

Day 2
Quick Feet Drills
dead bugs 3 way elbow hold seated v twists

Weeks 9-12
Dots x 4
x 12 each x 25 sec. each x 8 each
Nebraska Football

Confidential Property of the University of Nebraska

In Season Lifting 3 Day

Confidential Property of the University of Nebraska

Nebraska Football


In Season Developmental Phase I
*complete warm up sets prior to each exercise

3 Day Workout
Week 2 Week 3 Week 4

Week 1

Day One-Warm up
Hang high pull rest 3:00 Front Squat rest 3:00 Supported Dumbbell Row

wt

reps
x3 x3 x3 x8 x8 x8 x8 ea x8 x8

wt

reps
x3 x3 x3 x8 x8 x8 x8 ea x8 x8 x6 ea x6 x6 x8 x8 x8 x10 x10 x10

wt

reps
x3 x3 x3 x6 x6 x6 x6 ea x6 x6 x5 ea x5 x5 x6 x6 x6 x8 x8 x8

wt

reps
x3 x3 x3 x6 x6 x6 x6 ea x6 x6 x5 ea x5 x5 x6 x6 x6 x8 x8 x8

A1. DB Split Squat Pair rest 1:30 A2. Pull ups

x6 ea x6 x6 x8 x8 x8

Dumbbell Bicep Curls

x10 x10 x10

Week 1

Week 2

Week 3

Week 4

Day Two-Warm up
Hang high pull rest 3:00 Bench Press rest 3:00 Bench Straight Leg Hip Thrust

wt

reps
x3 x3 x3 x8 x8 x8 x8 x8 x8

wt

reps
x3 x3 x3 x8 x8 x8 x8 x8 x8 x8 x8 x8 x8 x8 x8

wt

reps
x3 x3 x3 x6 x6 x6 x6 x6 x6 x6 x6 x6 x6 x6 x6

wt

reps
x3 x3 x3 x6 x6 x6 x6 x6 x6 x6 x6 x6 x6 x6 x6

DB Shoulder Press

x8 x8 x8

Leg Curl

x8 x8 x8

Confidential Property of the University of Nebraska

Nebraska Football

In Season Developmental Phase I continued

*complete warm up sets prior to each exercise Week 1 Week 2

3 Day Workout
Week 3 Week 4

Day Three-Warm up
Hang High Pull rest 3:00 Light Front Squat rest 3:00 Incline Bench Press

wt

reps
x3 x3 x3 x8 x8 x8 x8 x8 x8 x8 x8 x8 x10 x10 x10

wt

reps
x3 x3 x3 x8 x8 x8 x8 x8 x8 x8 x8 x8 x10 x10 x10

wt

reps
x3 x3 x3 x6 x6 x6 x6 x6 x6 x6 x6 x6 x8 x8 x8

wt

reps
x3 x3 x3 x6 x6 x6 x6 x6 x6 x6 x6 x6 x8 x8 x8

Seated Row

Triceps Pushdowns

Confidential Property of the University of Nebraska

Nebraska Football

In Season Developmental Phase II

*complete warm up sets prior to each exercise Week 5

3 Day Workout
Week 6 Week 7 Week 8

Day One-warm up
Hang High Pull rest 3:00 Front Squat rest 3:00 Pull Up Plus Weight

wt

reps
x2 x2 x2 x6 x6 x6 8 ea 8 8 x5 ea x5 x5 x10 x10 x10

wt

reps
x2 x2 x2 x6 x6 x6 8 ea 8 8 x5 ea x5 x5 x10 x10 x10

wt

reps
x2 x2 x2 x4 x4 x4 6 ea 6 6 x4 ea x4 x4 x8 x8 x8

wt

reps
x2 x2 x2 x4 x4 x4 6 ea 6 6 x4 ea x4 x4 x8 x8 x8

Dumbbell Lunges

Dumbbell Hammer Curls

Week 5

Week 6

Week 7

Week 8

Day Two-warm up
Hang High Pull rest 3:00

wt

reps
x2 x2 x2 x6 x6 x6 x8 x8 x8 x8 ea x8 x8 x5 ea x5

wt

reps
x2 x2 x2 x6 x6 x6 x8 x8 x8 x8 ea x8 x8 x5 ea x5

wt

reps
x2 x2 x2 x4 x4 x4 x6 x6 x6 x6 ea x6 x6 x5 ea x5

wt

reps
x2 x2 x2 x4 x4 x4 x6 x6 x6 x6 ea x6 x6 x5 ea x5

Bench Press rest 3:00 Dumbbell Romanian Dead Lifts

Dumbbell Alternate Military Press (one dumbbell at a time) Single Leg Curl

Confidential Property of the University of Nebraska

Nebraska Football

In Season Developmental Phase ll continued

*complete warm up sets prior to each exercise Week 5

3 Day Workout
Week 7 Week 8

Week 6

Day Three-warm up
Hang High Pull rest 3:00 Light Front Squat rest 3:00 Dumbbell Incline Bench Press

wt

reps
x2 x2 x2 x6 x6 x6 x8 x8 x8 x8 x8 x8 x10 x10 x10

wt

reps
x2 x2 x2 x6 x6 x6 x8 x8 x8 x8 x8 x8 x10 x10 x10

wt

reps
x2 x2 x2 x6 x6 x6 x6 x6 x6 x6 x6 x6 x8 x8 x8

wt

reps
x2 x2 x2 x6 x6 x6 x6 x6 x6 x6 x6 x6 x8 x8 x8

Barbell Row

Lying Dumbbell Triceps Extension

Confidential Property of the University of Nebraska

Nebraska Football


In Season Developmental Phase IIl
*complete warm up sets prior to each exercise Week 9 Week 10 Week 11 Week 12

3 Day Workout
reps
x2 x2 x2 x5 x5 x5 x8 x8 x8 x5 ea x5 x5 x8 x8 x8

Day One-warm up
Hang High Pull rest 3:00 Front Squat rest 3:00 Pulldowns

wt

wt

reps
x2 x2 x2 x5 x5 x5 x8 x8 x8 x5 ea x5 x5 x8 x8 x8

wt

reps
x2 x2 x2 x3 x3 x3 x6 x6 x6 x4 ea x4 x4 x6 x6 x6

wt

reps
x2 x2 x2 x3 x3 x3 x6 x6 x6 x4 ea x4 x4 x6 x6 x6

Dumbbell Step-ups

Barbell Bicep Curls

Week 9

Week 10

Week 11

Week 12

Day Two-warm up
Hang High Pull rest 3:00 Bench Press rest 3:00 Back Extension

wt

reps
x2 x2 x2 x5 x5 x5 x5 x5 x5 x5 x5 x5 x4 ea x4

wt

reps
x2 x2 x2 x5 x5 x5 x5 x5 x5 x5 x5 x5 x4 ea x4

wt

reps
x2 x2 x2 x3 x3 x3 x5 x5 x5 x5 x5 x5 x4 ea x4

wt

reps
x2 x2 x2 x3 x3 x3 x5 x5 x5 x5 x5 x5 x4 ea x4

Barbell Military Press

Single Leg Dumbbell Romanian Deadlift

Confidential Property of the University of Nebraska

Nebraska Football

In Season Developmental Phase lll continued

*complete warm up sets prior to each exercise Week 9

3 Day Workout
Week 11 Week 12

Week 10

Day Three-warm up
Hang High Pull rest 3:00 Light Front Squat rest 3:00 Incline Bench Press

wt

reps
x2 x2 x2 x5 x5 x5 x6 x6 x6 x6 ea x6 x6 x8 x8 x8

wt

reps
x2 x2 x2 x5 x5 x5 x6 x6 x6 x6 ea x6 x6 x8 x8 x8

wt

reps
x2 x2 x2 x5 x5 x5 x4 x4 x4 x5 ea x5 x5 x6 x6 x6

wt

reps
x2 x2 x2 x5 x5 x5 x4 x4 x4 x5 ea x5 x5 x6 x6 x6

Unsupported Dumbbell Row

Triceps Pushdowns

Confidential Property of the University of Nebraska

Nebraska Football