UEL Phoenix Summer Training Program

Defensive Lineman:
You are in the trenches, we need you to be the biggest and strongest player on
defense, you have to wreak havoc on the field, smashing the O-line apart, and
killing the running backs and the quarterback in the back field, you have to be
able to do this play-by-play. Put the time and the training in and you will be that
demolition ball we need you to be!
Max Effort Upper Day (1) increase weight amount each session;
A)
B)
C)
D)
E)

Barbell Bench Press: Work up to 3-5 sets of 3-5 reps

Barbell Bent over rows: 3-5 sets of 6-8 reps
Dumbell Shoulder Press: 4 sets of 6 reps
Pull-ups: 3 sets of failure (max reps)
Dumbbell Floor Press: 3 sets of 6 reps

Dynamic Lower Day (2) increase weight amount each session;

A)
B)
C)
D)

Hang Cleans: Work up to 3-5 sets of 2-4 reps

Dumbbell Split Squats: 3-5 sets of 8-15 reps (each leg)
Kettlebell Swings (Or use a medicine ball or dumbbell): 2 sets of 20 reps
Dumbell or Trap Bar Squat Jumps: 3 sets of 10 reps (pause for 1-2 seconds
at the bottom each rep)
E) Push-Up Sprint 10 sets of 5-10 yards walking back to start is your rest
Position (Three Point Stance) Sprints 10 sets of 5-10 yards, walking back to
start position is your rest.
Lateral Sprints 10 sets of 5-10 yards, walking back to start position is your
rest.
Three Cone Drill 5 sets, 10 yards between each cone
Repetition/Mobility Upper Day (4) increase weight amount each session;
A) Single Arm Incline Dumbbell Press: 3-5 Sets of 8-15 reps (slow lowering 2-4
seconds, fast up)
B) Single Arm Cable Row OR Dumbbell Row: 3-5 sets of 8-15 reps
C) Dumbbell or Machine L-Raises: 2 sets of 10 (3 seconds raise, 3 seconds
lowering)
D) Cable Facepulls: 2 sets of 15 (Fast pull, slow lowering 2-3 seconds)
E) Dumbell Curls: 3 sets of 8-12
Max Effort Lower Day (5) increase weight amount each session;
A) Barbell Back Squat: Work up to 3-5 sets of 4-6 reps
B) Trap Bar Deadlift: Work up to 3-5 sets of 4-6 reps (If no trap bar, use
Barbell for Romanian Deadlfits)
C) Single Leg, Leg Press: 3 Sets of 10-20 reps
D) Kettlebell Swings OR Cable Pull Throughs: 2 sets of 20 reps
E) Core work Superset: Sprinter Sit-ups, V-Ups, Toe Touches, Hip Thrusts
(Single leg): 2-3 sets of 10 reps each movement.