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FOOTBALL STRENGTH Off - Season Workouts; 3 per week WORKOUT #1 / Full: LOW

Seq Exercises Rep Goal 2 - 10 reps

WORKOUT #2 / UP
Seq Exercises Rep Goal

WORKOUT #3 / Full: UP - LOW - UP
Seq Exercises Rep Goal

1 2 3,4 5,6 7 8 9 10 11 12 13 14 15 16

Bb Squat (skill set) Bb Squat (go set) M.R. Outer Thigh (rt. & lt.) M.R. Hip Flex (rt. & lt.) Leg Curl Ball Squat Bb Shrug Bb Bench DB Row - right DB Row - left Bb Bench - 75% of above MAX M.R. Lateral Raise M.R. Front Neck Abs

20 R.M. 10 R.M. 10 R.M. 10 R.M. MAX 10 R.M. NFL MAX MAX MAX 10 R.M. 10 R.M. MAX

1 2, 3 4 5 6 7 8 9 10, 11 12, 13 14 15 16

Hammer Strength Back Neck M.R. Side Neck (rt. & lt.) Hammer Strength Iso-Low Row M.R. Rear Delt M.R. Pec Deck Plate Front Raise Chin Bb Press (standing) M.R. RC - External M.R. RC - Internal Bb Bicep Tricep Farmer's Walk

10 R.M. 10 R.M. 10 R.M. 10 R.M. 10 R.M. 10 R.M. MAX 10 R.M. 10 R.M. 10 R.M. 10 R.M. 10 R.M. 3 mins

1,4 5 6, 7 8 9 10 11 12 13 14 15 16 17 18

M.R. 4-Way NECK DB Shrug M.R. Rear Raise (rt. & lt.) M.R. UpRight Row DB Lateral Raise Hammer Strength Iso-Leg Press Leg Extension Wall Sit Behind-Neck-Pullup (NO) DB Incline DB Bicep Dip Abs DeadLifts

10 R.M. MAX 10 R.M. 10 R.M. MAX 20 R.M. 10 R.M. forever MAX 10 R.M. 10 R.M. MAX MAX 20 Reps

26 - 32 minutes TOTAL

20 - 24 minutes TOTAL

26 - 32 minutes TOTAL

WORKOUT #4 / LOW & NECK
Seq Exercises Rep Goal 2 - 10 reps

WORKOUT #5 / FULL: UP
Seq Exercises Rep Goal

WORKOUT #6 / FULL: UP - LOW - UP
Seq Exercises Rep Goal

1 2 3 4 5 6, 7 8 9 10 11, 14

Bb Squat (skill set) Bb Squat (intermediate set) Bb Squat (Go set) Bb Squat (Break-Down set) Leg Curl M.R. Dorsi Flexion (rt. & lt.) Hammer Strength Seated Calf Farmer's Walk Abs M.R. 4-Way NECK

20 R.M. 10 R.M. 20 R.M. 10 R.M. 10 R.M. 10 R.M. 3 mins MAX 10 R.M.

1 2, 3 4, 5 6, 7 8 9 10 11 12 13 14 15

Leg Extension M.R. Leg Curl (rt. & lt.) M.R. Outer Thigh (rt. & lt.) M.R. Hip Flex (rt. & lt.) M.R. Rear Delt DB UpRight Row Bb Bench (skill set) Bb Bench (intermediate set) Bb Bench (Go set) Hammer Strength Iso-Row Tricep Bb Bicep

10 R.M. 10 R.M. 10 R.M. 10 R.M. 10 R.M. MAX
2 - 10 reps

10 R.M. 5 R.M. 10 R.M. 10 R.M. 10 R.M.

1, 2 3, 4 5, 6 7 8 9, 10 11 12 13 14 15 16

M.R. 4-Way NECK Hammer Iso-Low (rt. & lt.) M.R. Rear Raise (rt. & lt.) DB Shrug Hammer Strength Leg Press Stationary Lunge (rt. & lt.) Swiss Ball Hip Extension Swiss Ball Leg Curl Abs Chin DB Press (standing) TrapBar Deadlift

10 R.M. 10 R.M. 10 R.M. MAX 20 R.M. 20 R.M. 20 R.M. 20 R.M. MAX MAX MAX 20 Reps

16 - 20 minutes TOTAL

18 - 22 minutes TOTAL Football Interview Manual Copyright 2013 Gerald F. Beauchamp Page 15

22 - 26 minutes TOTAL