You are on page 1of 12

XLAthlete.

com Football In-Season Strength Training


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

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

Week 1 Workout 2
5 5

Clean Grip RDL Shrug Front Squat

Warm Up/Prehab

Sets/Reps
2-3 Minutes

Dynamic Warm Up Clean and Jerk Warm Up Power Clean Warm Up

Hang Power Clean W/ Front Squat 3


3 5 3

Dynamic Warm Up
Back Extension With Glute Ham Hyper

Clean From Hang Below Knee Use empty bar and Push Press follow instructions
to the right

3 sets of 8

Split Jerk

Cuban Press W/ Figure 8


Information
Use cluster sets (1+1+1) 15 sec of rest between reps

3 sets of 5

Weight

Reps Per Set

Rest After Set

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information

0.0 0.0 0.0 0.0

1 3 3 3

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

Clean Pull Pair With Front Squat

Maximize Speed

Back Squat

Bench Press

Pair With 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 0.0 0.0 0.0 No Load No Load No Load Choose

5 3 3 1 3 5 3 3 1 3 7 7 7 7 7 7 7 10

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

Warm Up

Incline DB Press Alternating Pair With Pull Up

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

3 3 3 3 3 3 7 7 7 Maximum Maximum Maximum 7 7 7 7 7 7 5 5 5

2:00
Rest only after you finish one set of each highlighted exercise

2:00
Rest only after you finish one set of each highlighted exercise

Do NOT pair the first set of bench

Band Tricep Extension Pair With Straight Bar Curl

2:00
Rest only after you finish one set of each exercise

Rest only after you finish one set of each highlighted exercise

Pair last four sets of bench with four sets of lat pull down

RDL 2:00 Pair With Russian Twist


Rest only after you finish one set of each highlighted exercise

2:00

Glute Ham Hyper Pair With Overhead Sit Up

Shoulder Prehab

Choose 10 Choose 10 Complete Sheet


Isometric Split Foam Roller

Forearm Circuit

Choose 10 Choose 10 Choose 10 Complete Sheet


Iso. Chest Hold

Rest only after you finish one set of each exercise

2 sets of 30 sec. each

2 sets of 30 sec. each Quads, IT Band, Hams Complete Sheet

Recovery Work

Foam Roller IT Band, Glutes, Back Band Stretching Complete Sheet

Post-Workout Nutrition

Recovery Work

Band Stretching

Post-Workout Nutrition

XLAthlete.com Football In-Season Strength Training


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

Week 2 Workout 2
5 5

Clean Grip RDL Shrug Front Squat

Warm Up/Prehab

Sets/Reps
2-3 Minutes

Dynamic Warm Up Clean and Jerk Warm Up Power Clean Warm Up

Hang Power Clean W/ Front Squat 3 Clean From Hang Below Knee
3 5 3

Dynamic Warm Up
Back Extension With Glute Ham Hyper

Use empty bar and Push Press follow instructions to the right Split Jerk

3 sets of 8

Cuban Press W/ Figure 8


Information
Use cluster sets (1+1+1) 15 sec of rest between reps

3 sets of 5

Weight

Reps Per Set

Rest After Set

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information

0.0 0.0 0.0 0.0

1 3 3 2

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

Clean Pull Pair With Front Squat

Maximize Speed

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

3 3 2 3 3 2 7 7 6 Maximum Maximum Maximum 7 7 6 7 7 6 5 5 4

2:00
Rest only after you finish one set of each highlighted exercise

Back Squat

Bench Press

Pair With 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 0.0 0.0 0.0 No Load No Load No Load Choose

5 3 3 1 2 5 3 3 1 2 7 7 6 6 7 7 6 10

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

Warm Up

Incline DB Press Alternating Pair With Pull Up

2:00
Rest only after you finish one set of each highlighted exercise

Do NOT pair the first set of bench

Band Tricep Extension Pair With Straight Bar Curl

2:00
Rest only after you finish one set of each exercise

Pair last four sets of bench with four sets of lat pull Rest only after you down finish one set of each highlighted exercise

RDL 2:00 Pair With Russian Twist


Rest only after you finish one set of each highlighted exercise

2:00

Glute Ham Hyper Pair With Overhead Sit Up

Shoulder Prehab

Choose 10 Choose 8 Complete Sheet


Isometric Split Foam Roller

Forearm Circuit

Choose 10 Choose 10 Choose 8 Complete Sheet


Iso. Chest Hold

Rest only after you finish one set of each exercise

2 sets of 30 sec. each

2 sets of 30 sec. each Quads, IT Band, Hams Complete Sheet

Recovery Work

Foam Roller IT Band, Glutes, Back Band Stretching Complete Sheet

Post-Workout Nutrition

Recovery Work

Band Stretching

Post-Workout Nutrition

XLAthlete.com Football In-Season Strength Training


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

Week 3 Workout 2
5 5

Clean Grip RDL Shrug Front Squat

Warm Up/Prehab

Sets/Reps
2-3 Minutes

Dynamic Warm Up Clean and Jerk Warm Up Power Clean Warm Up

Hang Power Clean W/ Front Squat 3 Clean From Hang Below Knee
3 5 3

Dynamic Warm Up
Back Extension With Glute Ham Hyper

Use empty bar and Push Press follow instructions to the right

3 sets of 8

Split Jerk

Cuban Press W/ Figure 8


Information
Use cluster sets (1+1+1) 15 sec of rest between reps

3 sets of 5

Weight

Reps Per Set

Rest After Set

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information

0.0 0.0 0.0 0.0

1 3 3 4

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

Clean Pull Pair With Front Squat

Maximize Speed

Back Squat

Bench Press

Pair With 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 0.0 0.0 0.0 No Load No Load No Load Choose

5 3 3 1 4 5 3 3 1 4 7 7 8 8 7 7 8 10

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

Warm Up

Incline DB Press Alternating Pair With Pull Up

Do NOT pair the first set of bench

Band Tricep Extension Pair With Straight Bar Curl

Pair last four sets of bench with four sets of lat pull Rest only after you down finish one set of each highlighted exercise

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

3 3 4 3 3 4 7 7 8 Maximum Maximum Maximum 7 7 8 7 7 8 5 5 6

2:00
Rest only after you finish one set of each highlighted exercise

2:00
Rest only after you finish one set of each highlighted exercise

2:00
Rest only after you finish one set of each exercise

RDL 2:00 Pair With Russian Twist


Rest only after you finish one set of each highlighted exercise

2:00

Glute Ham Hyper Pair With Overhead Sit Up

Shoulder Prehab

Choose 10 Choose 12 Complete Sheet


Isometric Split Foam Roller

Forearm Circuit

Choose 10 Choose 10 Choose 12 Complete Sheet


Iso. Chest Hold

Rest only after you finish one set of each exercise

2 sets of 30 sec. each

2 sets of 30 sec. each Quads, IT Band, Hams Complete Sheet

Recovery Work

Foam Roller IT Band, Glutes, Back Band Stretching Complete Sheet

Post-Workout Nutrition

Recovery Work

Band Stretching

Post-Workout Nutrition

XLAthlete.com Football In-Season Strength Training


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

Week 4 Workout 2
5 5

Clean Grip RDL Shrug Front Squat

Warm Up/Prehab

Sets/Reps
2-3 Minutes

Dynamic Warm Up Clean and Jerk Warm Up Power Clean Warm Up

Hang Power Clean W/ Front Squat 3


3 5 3

Dynamic Warm Up
Back Extension With Glute Ham Hyper

Clean From Hang Below Knee Use empty bar and Push Press follow instructions
to the right

3 sets of 8

Split Jerk

Cuban Press W/ Figure 8


Information
Use cluster sets (1+1+1) 15 sec of rest between reps

3 sets of 5

Weight

Reps Per Set

Rest After Set

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information

0.0 0.0 0.0 0.0

1 3 3 3

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

Clean Pull Pair With Front Squat

Maximize Speed

Back Squat

Bench Press

Pair With 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 0.0 0.0 0.0 No Load No Load No Load Choose

5 3 3 1 3 5 3 3 1 3 7 7 7 7 7 7 7 10

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

Warm Up

Incline DB Press Alternating Pair With Pull Up

Do NOT pair the first set of bench

Band Tricep Extension Pair With Straight Bar Curl

Rest only after you finish one set of each highlighted exercise

Pair last four sets of bench with four sets of lat pull down

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

3 3 3 3 3 3 7 7 7 Maximum Maximum Maximum 7 7 7 7 7 7 5 5 5

2:00
Rest only after you finish one set of each highlighted exercise

2:00
Rest only after you finish one set of each highlighted exercise

2:00
Rest only after you finish one set of each exercise

RDL 2:00 Pair With Russian Twist


Rest only after you finish one set of each highlighted exercise

2:00

Glute Ham Hyper Pair With Overhead Sit Up

Shoulder Prehab

Choose 10 Choose 10 Complete Sheet


Isometric Split Foam Roller

Forearm Circuit

Choose 10 Choose 10 Choose 10 Complete Sheet


Iso. Chest Hold

Rest only after you finish one set of each exercise

2 sets of 30 sec. each

2 sets of 30 sec. each Quads, IT Band, Hams Complete Sheet

Recovery Work

Foam Roller IT Band, Glutes, Back Band Stretching Complete Sheet

Post-Workout Nutrition

Recovery Work

Band Stretching

Post-Workout Nutrition

XLAthlete.com Football In-Season Strength Training


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

Week 5 Workout 2
5 5

Clean Grip RDL Shrug Front Squat

Warm Up/Prehab

Sets/Reps
2-3 Minutes

Dynamic Warm Up Clean and Jerk Warm Up


Power Clean With Front Squat

Hang Power Clean W/ Front Squat 3 Clean From Hang Below Knee
3 5 3

Dynamic Warm Up
Back Extension With Glute Ham Hyper

Use empty bar and Push Press follow instructions to the right

3 sets of 8

Split Jerk

Cuban Press W/ Figure 8


Information Strength Exercises

3 sets of 5

Weight

Reps Per Set

Rest After Set

Weight

Reps Per Set

Rest After Set

Information

Warm Up

0.0 0.0 0.0 0.0

1 2 2 2

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

1 Rep = 1 power clean AND 1 front squat

Clean Pull Pair With Front Squat With Chains

Maximize Speed

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 0.0 0.0 No Load No Load No Load Choose

3 3 1 3 5 3 3 1 3 7 7 7 7 7 7 7 10

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


Do NOT pair the first set of bench

DB Incline Press Pair With Pull Up

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

3 3 3 3 3 3 7 7 7 Maximum Maximum Maximum 7 7 7 7 7 7 5 5 5

2:00
Rest only after you finish one set of each highlighted exercise

2:00
Rest only after you finish one set of each highlighted exercise

Bench Press With Chains

JM Dumbbell Press
Pair last four sets of bench with four sets of lat pull Rest only after you down finish one set of each highlighted exercise

2:00
Rest only after you finish one set of each exercise

Pair With Zottman Curls

Pair With Dynamic Lat Pull Down

RDL Shrug 2:00 Pair With Russian Twist


Rest only after you finish one set of each highlighted exercise

2:00

Glute Ham Hyper Pair With Overhead Sit Up

Shoulder Prehab

Choose 10 Choose 10 Complete Sheet


Isometric Split Foam Roller

Forearm Circuit

Choose 10 Choose 10 Choose 10 Complete Sheet


Iso. Chest Hold

Rest only after you finish one set of each exercise

2 sets of 30 sec. each

2 sets of 30 sec. each Quads, IT Band, Hams Complete Sheet

Recovery Work

Foam Roller IT Band, Glutes, Back Band Stretching Complete Sheet

Post-Workout Nutrition

Recovery Work

Band Stretching

Post-Workout Nutrition

XLAthlete.com Football In-Season Strength Training


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

Week 6 Workout 2
5 5

Clean Grip RDL Shrug Front Squat

Warm Up/Prehab

Sets/Reps
2-3 Minutes

Dynamic Warm Up Clean and Jerk Warm Up


Power Clean With Front Squat

Hang Power Clean W/ Front Squat 3 Clean From Hang Below Knee
3 5 3

Dynamic Warm Up
Back Extension With Glute Ham Hyper

Use empty bar and Push Press follow instructions to the right Split Jerk

3 sets of 8

Cuban Press W/ Figure 8


Information Strength Exercises

3 sets of 5

Weight

Reps Per Set

Rest After Set

Weight

Reps Per Set

Rest After Set

Information

Warm Up

0.0 0.0 0.0 0.0

1 2 2 1

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

1 Rep = 1 power clean AND 1 front squat

Clean Pull Pair With Front Squat With Chains

Maximize Speed

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 0.0 0.0 No Load No Load No Load Choose

3 3 1 2 5 3 3 1 2 7 7 6 6 7 7 6 10

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


Do NOT pair the first set of bench

DB Incline Press Pair With Pull Up

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

3 3 2 3 3 2 7 7 6 Maximum Maximum Maximum 7 7 6 7 7 6 5 5 4

2:00
Rest only after you finish one set of each highlighted exercise

2:00
Rest only after you finish one set of each highlighted exercise

Bench Press With Chains

JM Dumbbell Press
Pair last four sets of bench with four sets of lat pull down

2:00
Rest only after you finish one set of each exercise

Pair With Zottman Curls

Pair With Dynamic Lat Pull Down

Rest only after you finish one set of each highlighted exercise

RDL Shrug 2:00 Pair With Russian Twist


Rest only after you finish one set of each highlighted exercise

2:00

Glute Ham Hyper Pair With Overhead Sit Up

Shoulder Prehab

Choose 10 Choose 8 Complete Sheet


Isometric Split Foam Roller

Forearm Circuit

Choose 10 Choose 10 Choose 8 Complete Sheet


Iso. Chest Hold

Rest only after you finish one set of each exercise

2 sets of 30 sec. each

2 sets of 30 sec. each Quads, IT Band, Hams Complete Sheet

Recovery Work

Foam Roller IT Band, Glutes, Back Band Stretching Complete Sheet

Post-Workout Nutrition

Recovery Work

Band Stretching

Post-Workout Nutrition

XLAthlete.com Football In-Season Strength Training


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

Week 7 Workout 2
5 5

Clean Grip RDL Shrug Front Squat

Warm Up/Prehab

Sets/Reps
2-3 Minutes

Dynamic Warm Up Clean and Jerk Warm Up


Power Clean With Front Squat

Hang Power Clean W/ Front Squat 3 Clean From Hang Below Knee
3 5 3

Dynamic Warm Up
Back Extension With Glute Ham Hyper

Use empty bar and Push Press follow instructions to the right Split Jerk

3 sets of 8

Cuban Press W/ Figure 8


Information Strength Exercises

3 sets of 5

Weight

Reps Per Set

Rest After Set

Weight

Reps Per Set

Rest After Set

Information

Warm Up

0.0 0.0 0.0 0.0

1 2 2 3

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

1 Rep = 1 power clean AND 1 front squat

Clean Pull Pair With Front Squat With Chains

Maximize Speed

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 0.0 0.0 No Load No Load No Load Choose

3 3 1 4 5 3 3 1 4 7 7 8 8 7 7 8 10

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


Do NOT pair the first set of bench

DB Incline Press Pair With Pull Up

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

3 3 4 3 3 4 7 7 8 Maximum Maximum Maximum 7 7 8 7 7 8 5 5 6

2:00
Rest only after you finish one set of each highlighted exercise

2:00
Rest only after you finish one set of each highlighted exercise

Bench Press With Chains

JM Dumbbell Press
Pair last four sets of bench with four sets of lat pull down

2:00
Rest only after you finish one set of each exercise

Pair With Zottman Curls

Pair With Dynamic Lat Pull Down

Rest only after you finish one set of each highlighted exercise

RDL Shrug 2:00 Pair With Russian Twist


Rest only after you finish one set of each highlighted exercise

2:00

Glute Ham Hyper Pair With Overhead Sit Up

Shoulder Prehab

Choose 10 Choose 12 Complete Sheet


Isometric Split Foam Roller

Forearm Circuit

Choose 10 Choose 10 Choose 12 Complete Sheet


Iso. Chest Hold

Rest only after you finish one set of each exercise

2 sets of 30 sec. each

2 sets of 30 sec. each Quads, IT Band, Hams Complete Sheet

Recovery Work

Foam Roller IT Band, Glutes, Back Band Stretching Complete Sheet

Post-Workout Nutrition

Recovery Work

Band Stretching

Post-Workout Nutrition

XLAthlete.com Football In-Season Strength Training


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

Week 8 Workout 2
5 5

Clean Grip RDL Shrug Front Squat

Warm Up/Prehab

Sets/Reps
2-3 Minutes

Dynamic Warm Up Clean and Jerk Warm Up


Power Clean With Front Squat

Hang Power Clean W/ Front Squat 3


3 5 3

Dynamic Warm Up
Back Extension With Glute Ham Hyper

Clean From Hang Below Knee Use empty bar and Push Press follow instructions
to the right

3 sets of 8

Split Jerk

Cuban Press W/ Figure 8


Information Strength Exercises

3 sets of 5

Weight

Reps Per Set

Rest After Set

Weight

Reps Per Set

Rest After Set

Information

Warm Up

0.0 0.0 0.0 0.0

1 2 2 2

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

1 Rep = 1 power clean AND 1 front squat

Clean Pull Pair With Front Squat With Chains

Maximize Speed

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 0.0 0.0 No Load No Load No Load Choose

3 3 1 3 5 3 3 1 3 7 7 7 7 7 7 7 10

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


Do NOT pair the first set of bench

DB Incline Press Pair With Pull Up

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

3 3 3 3 3 3 7 7 7 Maximum Maximum Maximum 7 7 7 7 7 7 5 5 5

2:00
Rest only after you finish one set of each highlighted exercise

2:00
Rest only after you finish one set of each highlighted exercise

Bench Press With Chains

JM Dumbbell Press
Pair last four sets of bench with four sets of lat pull down

2:00
Rest only after you finish one set of each exercise

Pair With Zottman Curls

Pair With Dynamic Lat Pull Down

Rest only after you finish one set of each highlighted exercise

RDL Shrug 2:00 Pair With Russian Twist


Rest only after you finish one set of each highlighted exercise

2:00

Glute Ham Hyper Pair With Overhead Sit Up

Shoulder Prehab

Choose 10 Choose 10 Complete Sheet


Isometric Split Foam Roller

Forearm Circuit

Choose 10 Choose 10 Choose 10 Complete Sheet


Iso. Chest Hold

Rest only after you finish one set of each exercise

2 sets of 30 sec. each

2 sets of 30 sec. each Quads, IT Band, Hams Complete Sheet

Recovery Work

Foam Roller IT Band, Glutes, Back Band Stretching Complete Sheet

Post-Workout Nutrition

Recovery Work

Band Stretching

Post-Workout Nutrition

XLAthlete.com Football In-Season Strength Training


0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

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

Week 9 Workout 2
5 5

Clean Grip RDL Shrug Front Squat

Warm Up/Prehab

Sets/Reps
2-3 Minutes

Dynamic Warm Up Clean and Jerk Warm Up Power Clean Warm Up

Hang Power Clean W/ Front Squat 3 Clean From Hang Below Knee
3 5 3

Dynamic Warm Up
Back Extension With Glute Ham Hyper

Use empty bar and Push Press follow instructions to the right Split Jerk

3 sets of 8

Cuban Press W/ Figure 8


Information
Use cluster sets (1+1+1) 15 sec of rest between reps

3 sets of 5

Weight

Reps Per Set

Rest After Set

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information

0.0 0.0 0.0 0.0

1 3 3 3

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

Clean Pull Pair With Front Squat

Maximize Speed

Back Squat

Bench Press

Pair With 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 0.0 0.0 0.0 No Load No Load No Load Choose

5 3 3 1 3 5 3 3 1 3 7 7 7 7 7 7 7 10

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

Warm Up

Incline DB Press Alternating Pair With Pull Up

Do NOT pair the first set of bench

Band Tricep Extension Pair With Straight Bar Curl

Pair last four sets of bench with four sets of lat pull Rest only after you down finish one set of each highlighted exercise

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

3 3 3 3 3 3 7 7 7 Maximum Maximum Maximum 7 7 7 7 7 7 5 5 5

2:00
Rest only after you finish one set of each highlighted exercise

2:00
Rest only after you finish one set of each highlighted exercise

2:00
Rest only after you finish one set of each exercise

RDL 2:00 Pair With Russian Twist


Rest only after you finish one set of each highlighted exercise

2:00

Glute Ham Hyper Pair With Overhead Sit Up

Shoulder Prehab

Choose 10 Choose 10 Complete Sheet


Isometric Split Foam Roller

Forearm Circuit

Choose 10 Choose 10 Choose 10 Complete Sheet


Iso. Chest Hold

Rest only after you finish one set of each exercise

2 sets of 30 sec. each

2 sets of 30 sec. each Quads, IT Band, Hams Complete Sheet

Recovery Work

Foam Roller IT Band, Glutes, Back Band Stretching Complete Sheet

Post-Workout Nutrition

Recovery Work

Band Stretching

Post-Workout Nutrition

XLAthlete.com Football In-Season Strength Training


Week 10 Workout 1
Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 10 Workout 2
5 5

Clean Grip RDL Shrug Front Squat

Warm Up/Prehab

Sets/Reps
2-3 Minutes

Dynamic Warm Up Clean and Jerk Warm Up Power Clean Warm Up

Hang Power Clean W/ Front Squat 3 Clean From Hang Below Knee
3 5 3

Dynamic Warm Up
Back Extension With Glute Ham Hyper

Use empty bar and Push Press follow instructions to the right

3 sets of 8

Split Jerk

Cuban Press W/ Figure 8


Information
Use cluster sets (1+1+1) 15 sec of rest between reps

3 sets of 5

Weight

Reps Per Set

Rest After Set

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information

0.0 0.0 0.0 0.0

1 3 3 2

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

Clean Pull Pair With Front Squat

Maximize Speed

Back Squat

Bench Press

Pair With 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 0.0 0.0 0.0 No Load No Load No Load Choose

5 3 3 1 2 5 3 3 1 2 7 7 6 6 7 7 6 10

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

Warm Up

Incline DB Press Alternating Pair With Pull Up

Do NOT pair the first set of bench

Band Tricep Extension Pair With Straight Bar Curl

Pair last four sets of bench with four sets of lat pull Rest only after you down finish one set of each highlighted exercise

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

3 3 2 3 3 2 7 7 6 Maximum Maximum Maximum 7 7 6 7 7 6 5 5 4

2:00
Rest only after you finish one set of each highlighted exercise

2:00
Rest only after you finish one set of each highlighted exercise

2:00
Rest only after you finish one set of each exercise

RDL 2:00 Pair With Russian Twist


Rest only after you finish one set of each highlighted exercise

2:00

Glute Ham Hyper Pair With Overhead Sit Up

Shoulder Prehab

Choose 10 Choose 8 Complete Sheet


Isometric Split Foam Roller

Forearm Circuit

Choose 10 Choose 10 Choose 8 Complete Sheet


Iso. Chest Hold

Rest only after you finish one set of each exercise

2 sets of 30 sec. each

2 sets of 30 sec. each Quads, IT Band, Hams Complete Sheet

Recovery Work

Foam Roller IT Band, Glutes, Back Band Stretching Complete Sheet

Post-Workout Nutrition

Recovery Work

Band Stretching

Post-Workout Nutrition

XLAthlete.com Football In-Season Strength Training


Week 11 Workout 1
Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 11 Workout 2
5 5

Clean Grip RDL Shrug Front Squat

Warm Up/Prehab

Sets/Reps
2-3 Minutes

Dynamic Warm Up Clean and Jerk Warm Up Power Clean Warm Up

Hang Power Clean W/ Front Squat 3 Clean From Hang Below Knee
3 5 3

Dynamic Warm Up
Back Extension With Glute Ham Hyper

Use empty bar and Push Press follow instructions to the right Split Jerk

3 sets of 8

Cuban Press W/ Figure 8


Information
Use cluster sets (1+1+1) 15 sec of rest between reps

3 sets of 5

Weight

Reps Per Set

Rest After Set

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information

0.0 0.0 0.0 0.0

1 3 3 4

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

Clean Pull Pair With Front Squat

Maximize Speed

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

3 3 4 3 3 4 7 7 8 Maximum Maximum Maximum 7 7 8 7 7 8 5 5 6

2:00
Rest only after you finish one set of each highlighted exercise

Back Squat

Bench Press

Pair With 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 0.0 0.0 0.0 No Load No Load No Load Choose

5 3 3 1 4 5 3 3 1 4 7 7 8 8 7 7 8 10

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

Warm Up

Incline DB Press Alternating Pair With Pull Up

2:00
Rest only after you finish one set of each highlighted exercise

Do NOT pair the first set of bench

Band Tricep Extension Pair With Straight Bar Curl

2:00
Rest only after you finish one set of each exercise

Pair last four sets of bench with four sets of lat pull Rest only after you down finish one set of each highlighted exercise

RDL 2:00 Pair With Russian Twist


Rest only after you finish one set of each highlighted exercise

2:00

Glute Ham Hyper Pair With Overhead Sit Up

Shoulder Prehab

Choose 10 Choose 12 Complete Sheet


Isometric Split Foam Roller

Forearm Circuit

Choose 10 Choose 10 Choose 12 Complete Sheet


Iso. Chest Hold

Rest only after you finish one set of each exercise

2 sets of 30 sec. each

2 sets of 30 sec. each Quads, IT Band, Hams Complete Sheet

Recovery Work

Foam Roller IT Band, Glutes, Back Band Stretching Complete Sheet

Post-Workout Nutrition

Recovery Work

Band Stretching

Post-Workout Nutrition

XLAthlete.com Football In-Season Strength Training


Week 12 Workout 1
Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 12 Workout 2
5 5

Clean Grip RDL Shrug Front Squat

Warm Up/Prehab

Sets/Reps
2-3 Minutes

Dynamic Warm Up Clean and Jerk Warm Up Power Clean Warm Up

Hang Power Clean W/ Front Squat 3 Clean From Hang Below Knee
3 5 3

Dynamic Warm Up
Back Extension With Glute Ham Hyper

Use empty bar and Push Press follow instructions to the right Split Jerk

3 sets of 8

Cuban Press W/ Figure 8


Information
Use cluster sets (1+1+1) 15 sec of rest between reps

3 sets of 5

Weight

Reps Per Set

Rest After Set

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information

0.0 0.0 0.0 0.0

1 3 3 3

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

Clean Pull Pair With Front Squat

Maximize Speed

Back Squat

Bench Press

Pair With 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 0.0 0.0 0.0 No Load No Load No Load Choose

5 3 3 1 3 5 3 3 1 3 7 7 7 7 7 7 7 10

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

Warm Up

Incline DB Press Alternating Pair With Pull Up

Do NOT pair the first set of bench

Band Tricep Extension Pair With Straight Bar Curl

Rest only after you finish one set of each highlighted exercise

Pair last four sets of bench with four sets of lat pull down

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

3 3 3 3 3 3 7 7 7 Maximum Maximum Maximum 7 7 7 7 7 7 5 5 5

2:00
Rest only after you finish one set of each highlighted exercise

2:00
Rest only after you finish one set of each highlighted exercise

2:00
Rest only after you finish one set of each exercise

RDL 2:00 Pair With Russian Twist


Rest only after you finish one set of each highlighted exercise

2:00

Glute Ham Hyper Pair With Overhead Sit Up

Shoulder Prehab

Choose 10 Choose 10 Complete Sheet


Isometric Split Foam Roller

Forearm Circuit

Choose 10 Choose 10 Choose 10 Complete Sheet


Iso. Chest Hold

Rest only after you finish one set of each exercise

2 sets of 30 sec. each

2 sets of 30 sec. each Quads, IT Band, Hams Complete Sheet

Recovery Work

Foam Roller IT Band, Glutes, Back Band Stretching Complete Sheet

Post-Workout Nutrition Program Designed by Jonathon Janz, MS, CSCS, USAW

Recovery Work

Band Stretching

Post-Workout Nutrition