12-Week Workout Program

You only have 12 weeks to achieve your training goals. So your off-season workout program needs to
be structured to progressively challenge your body and give you the tools you will need for success.
The following workout program is broken down 3 month. It includes five days of training each week
to develop strength, speed, quickness, and conditioning. It will build your foundation of strength and
prevent overtraining, because recovery is factored in. At the conclusion of the twelve weeks, you will be
stronger, faster and more explosive, and have the conditioning needed for two-a-days.
I Month Workouts

Monday
Power Clean - 3x3 @ 60-70% max
Back Squats - 3x12-15 @60-70% max
Lunges - 3x12-15 each leg
Romanian Deadlifts - 3x12-15
Rear Delt Raises - 3x12-15
Bounding - 3x10 yards
Standing Long Jump - 1x5

Tuesday
Push Jerk - 3x3 @ 60-70%
Bench Press - 3x12-15 @ 60-70%
Floor Press - 3x12-15 @ 60-70% max Bench Press
Bent-Over Rows - 3x12-15
Standing Military Press - 3x12-15

Wednesday
Perform in a circuit fashion with no rest between exercises. Perform each exercise for 30 seconds, then
sprint 10 yards before the next exercise. Rest for two minutes between circuits. Repeat three times .
Bear Crawls
Lunges
Inchworms
Push-Ups
Burpees
Plank

Thursday
Clean Pulls - 3x6 @ 70-80% max Power Clean
Front Squats - 3x8-12 @ 60-70%
Rack Deadlifts - 3x12-15
Glute Ham Raises - 3x12-15
Sprints - 3x50 yards
Counter-Movement Jumps - 1x5 (stick landing)
Friday
Push Jerk - 3x3 @ 70-80%
Incline Press - 3x12-15
Dips - 3x12-15
Single-Arm Dumbbell Rows - 3x12-15 each side
Superset: Biceps Curls + Triceps Extensions - 3x12-15 each exercise

II Month Workouts

Monday
Power Clean - 3x3 @ 70-80% max
Back Squats - 3x8-12 @ 70-80% max
Split Squats - 3x8-12 each leg
Good Mornings - 3x8-12
Reverse Hyperextensions - 3x8-12
Sprints - 5x50 yards
Bounding - 3x15 yards

Tuesday
Push Jerk - 3x3 @ 70-80%
Pause Bench Press - 3x6-10 @ 60-70% max Bench Press
Close-Grip Bench Press - 3x6-10 @ 50-60% max Bench press
Pull-Ups - 3x8-12
Seated Military Press - 3x8-12

Wednesday
Perform in a circuit fashion with no rest between exercises. Perform each exercise for 30 seconds, then
sprint 10 yards before the next exercise. Rest for two minutes between circuits. Repeat three times.
Bear Crawls
Kettlebell Swings
Lunges
Rope Slams
Inchworms
Rope woodchoppers
Burpees
Kettlebell Cleans (right hand)
Planks
Kettlebell Cleans (left hand)
Thursday
Clean Pulls - 3x6 @ 80-90% max Power Clean
Pause Back Squats - 3x6-10 @ 60-70% max Back Squat
Rack Deadlifts - 3x8-12
Glute Ham Raises - 3x12-15
Sprints - 3x20 yards
High Knees Jumps - 1x5 (clasp knees and stick landing)

Friday
Push Jerk - 3x2 @ 80-90%
Bench Press - 3x6-10 @ 80-90%
Weighted Push-Ups - 3x6-10
Single-Arm Dumbbell Rows - 3x12-15 each side
Superset: Biceps Curls + Triceps Extensions - 3x12-15 each exercise

III Month Workouts

Monday
Power Clean - 3x1-2 @ 80-90%
Back Squats - 3x6-10 @ 80-90%
Step-Ups - 3x6-10 each leg (6 inch box)
Seated Goodmornings - 3x6-10
Back Raises - 3x8-12
Bounds - 3x20 yards
Sprints - 3x50 yards

Tuesday
Push Jerk - 3x1-2 @ 80-90%
Eccentric Bench Press - 3x4-8 @ 60-70%
Board Bench Press - 3x4-8 @ 80-90% max Bench Press
Bent-Over Rows - 3x4-8
Seated Dumbbell Shoulder Press - 3x4-8
Wednesday
Perform in a circuit fashion with no rest between exercises. Perform each exercise for 30 seconds, then
sprint 10 yards before the next exercise. Rest for two minutes between circuits. Repeat three times .
Bear Crawls
Kettlebell Swings
Crunches
Lunges
Rope Slams
Plank
Inchworms
Rope Woodchoppers
Side Plank (right side)
Burpees
Kettlebell Cleans (right hand)
Side Plank (left side)
Rope Twists
Kettlebell Cleans (left hand)
Superman

Thursday
Clean Pulls - 3x6 @ 90-100% max Power Clean
Eccentric Back Squats - 3x6-10 @ 60-70% max Back Squat
Rack Deadlifts - 3x4-8
Glute Ham Raises - 3x12-15
Sprints - 3x20 yards
Box Jumps - 1x5 (jump to box)

Friday
Push Jerk - 3x1-2 @ 90-100%
Bench Press - 3x2-4 @ 85-95%
Dips - 3x4-8
Single-Arm Dumbbell Rows - 3x12-15 each side
Superset: Biceps Curls + Triceps Extensions - 3x12-15 each exercise