DWU OFF-SEASON PHASE 1 (Weeks 1-2) Day 1 Max Effort Upper Body A Bench Press B DB Floor Press (palms

in) Pause - Explode C - Superset Barbell Rows Incline Rear Delt Flyes D Barbell Shrug E Barbell Curls

Set 1

Set 2

x10

x8

x15-20

x15-20

x8-12

x8-12

x8-15

x8-15

x8-15

x8-15

Day 2 Dynamic-Effort Lower Body A Broad Jumps 8x3 jumps - Tally and mark length---> B Barbell Reverse Lunge (front foot elevated) C Glute Ham-Raise D Med Ball Cable Crunch Barbell Situps

1

2

3

x8-10

x8-`10

x8-12

x8-12

x10-15 x10-15

x10-15 x10-15

Day 3 - Repitition Upper Body A Incline Dumbell Press - 2 in tank! B Superset Lat Pulldowns

xFA

xFA

x8-12

x8-12

Seated Power Clean C Lateral Raises D Superset Behind the back Shrugs Incline Tricep Extension E Wrist Roller

x8-12

x8-12

x8-10 x8-10

x8-10 x8-10

x2

x2

Day 4 Max Effort Lower Body A Squats B Walking Lunges C Barbell RDL's D Triset Sprinter Situps V-Ups Toe Touches

x10

x8

x6-12

x6-12

x8-12

x8-12

x20 x20 x20

x20 x20 x20

Set 3

Set 4

Set 5

Notes:

x7

x5

x3

x8-12

x8-15

x8-15

4

5

6

7

8

x8-12

x10-15 x10-15

x 10- 15 x10-15

xFA

x8-12

x8-12 x8-10 x8-10 x2 x7 x5 x3 x6-12 x8-12 x20 x20 x20 .

Dwu Offseason Weeks 2-4 Name: Day 1 Barbell Floor Press Week 1 x7 x6 x5 x5 x15-20 x15-20 x8-12 x8-12 x8-12 x8-12 x8-12 x8-15 x8-15 x8-15 x8-15 x8-15 x8-15 Week 2 Incline Dumbell Press 2 in the Tank SUPERSET! Chest Supported Rows SUPERSET! NO REST Face Pulls or Rear Delt Flyes Alt weeks DB Shrug Wall DB CURLS Day 2 Hurdle Hops 8x3 (Mark) ---> Split squats x10 x10 x10 x12 x12 x12 x10-15 x10-15 x10-15 x10-15 x10-15 x10-15 x10-15 x10-15 Stability Reverse Hypers Hanging Leg Raises (weighted if possible) Spread Eagle Weighted Situps .

Day 3 DB Bench on Stability ball xFA xFA xFA x8-12 x8-12 x8-12 x8-12 x8-12 x8-12 x8-12 x8-12 x8-12 Straight Arm Pull Downs SUPERSET Band Pull Aparts DB Military SUPERSET Barbell shrugs x8-10 x8-10 x8-10 x15-25 x15-25 x15-25 x10 x10 SUPERSET Tricep Pushdown Reverse curls Day 4 Squats x7 x6 x5 x5 x5 x6-10 x6-10 x6-10 x8-12 x8-12 x8-12 Step ups (HEAVY Pulls Throughs .

Stability planks Alt toe touch x30 sec x30 sec x30 sec x30 sec x20-25 x20-25 x20-25 x20-25 x20-25 x20-25 x20-25 x20-25 Heels to heaven .

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DWU FOOTBALL 5-6 Name: Day 1 Band Bench Press ITS TIME TO GET BIG AND STRONG Week 1 x10 x8 X6 X5 X5 x15-20 x15-20 x8-12 x8-12 x8-12 x8-12 x8-12 x8-12 x8-12 x8-12 Week 2 Weighted Bar Pushups Seated Row Alt Grip SUPERSET W/ Band Face Pulls 45 degree shrug x8-15 x8-15 x8-15 x8-15 x8-15 x8-15 Zottman Curls Day 2 Seated Box Jumps 8x3 Reverse Lunge w/ kick x8-10 x8-10 x8-10 x12 x12 RDL's .

x8 Bench Leg Raises x10-15 x10-15 x10-15 Db side bends x10-15 x10-15 x10-15 x10-15 Day 3 Bench press xfa xfa xfa x8-12 x8-12 x8-12 Lat Puldown behind SUPERSET WITH Scarecrows x8-12 x8-12 x8-12 x8-10 x8-10 x8-10 Towel Shrugs SUPERSET WITH Iso-hold curls x8-10 x8-10 x8-10 Pinch grips 3x2 Day 4 Chain Squats x10 x8 x6 x5 .

x5 SA Split Squats x6-12 x6-12 x6-12 x15 x12 x12 x20 x20 x20 x10-20 x10-20 x10-20 x15-20 x15-20 x15-20 SB Leg curl Full Situps Oblique crunch Big Scissors .

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DWU FOOTBALL WEEKS 7-8 Day 1 CHAIN BENCH PRESS WEEK 7 X5 X5 X3 X3 X3 X20 X20 WEEK8 BOARD PRESSES BARBELL ROWS X10 X8 X8 X8 SUPERSETTED WI!!!!!!!!!! REAR DELT FLYES X8 X8 X8 X8 X15 X15 X15 X15 X15 X12 X10 X8 DB SHRUGS BARBELL CURLS INCREASE WEIGHT!! DAY 2 DEPTH JUMPS 8X3 ICESKATERS X10 X10 X10 X12 X12 X12 BAND BACK EXTENSIONS OR GOOD MORNINGS .

HANGING LEG RAISES X15 X15 X15 X15 X15 X15 X15 PARTNERS BALL SITUPS DAY 3 DB INCLINE X15 X15 X15 X12 X10 X10 X10 X10 X10 X10 X10 X10 X10 X10 X10 X10 X10 X10 V-BAR PULLDOWN OR STRAIGHT ARM PULLDOWN SUPERSETTED W/!!!!!!!! DB MILITARY BARBELL SHRUGS SUPERSETTED W/!!!!!!!! SEATED DB CURL WRIST WROLLER 3X2 OR TOWEL HANGS (:30) DAY 4 BAND SQUATS X5 X5 X5 X3 X3 X8 WALKING LUNGES .

HEAVY!!! X8 X8 X12 X12 X12 KETTLE BALL SWINGS SPRINTER SIT-UPS 3X20 SUPERSETTED W/!!!! V TOE TOUCHES 3X20 .

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DWU FOOTBALL WEEKS 9-10 DAY 1 BENCH PRESS WEEK9 X5 X5 X3 X3 X3 XFA XFA X10 X10 X10 X10 X10 X10 X10 X10 X15 X15 X15 X15 X12 X12 X12 DB PUSHUPS OR MED BALL PUSHUPS DB ROW SUPERSETTED W/ BARBELL FRONT RAISE DB TOWEL SHRUGS SPIDER CURL DAY 2 SL LEG JUMPS X12(EA LEG) X12(EA LEG) X12(EA LEG) X8 X8 HANG CLEAN OR HANG CLEAN PROGRESSION (NO MORE THAN 135) CHAIN SINGLE LEG SQUAT X10 X10 X10 .

BB SL RDL X12 X12 X12 X15 X15 X15 X15 X15 X15 CABLE CRUNCH OR WT ON SHINS BB SIDE BENDS DAY 3 DB FLOOR PRESS 2 IN THE TANK! XFA XFA XFA X12 X12 X12 X12 X8 X8 X8 X8 X12 X12 X10 X8 X15 X15 X15 LAT PULLDOWN SUPERSETTED W/ IRON CROSSES DB SIDE PRESS INCREASE WEIGHT BEHIND SHRUGS SUPERSETTED W/ DB CURL X10 X10 X10 X15 X15 REVERSE CURLS DAY 4 .

SQUAt x5 x5 x3 x3 x3 X8 X8 X6 X12 X12 X12 X20 X20 X20 X20 X20 X20 STEP UP WITH KICK SL BRIDGE WITH MED BALL REVERSE SIT UP SUPERSET WITH WINDSHIELD WIPERS .

WEEK 10 .

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DWU FOOTBALL FINAL WEEK Day 1 Bench/Chains Week 11 x8 x5 x3 x3 x3 Incline (Palms in) x15-20/FA x15-20/FA x8 x8 x8 x8 x12 x12 x12 x12 x15 x8 x15 x8 x8 x8 x8 x8 Wide Seated Rows SUPERSET with Face pulls or Scare crows Your Choice of SHRUGS Iso hold Curls DAY 2 Seated Md BOX JUMPS 3x8 Hold ball and jump RVRSE LUNGE (front foot elevated) x8 x8 x8 x12 x12 RDL .

Squats x8 x5 x3 x3 x3 x8 SNATCH (100LBS or LESS .x12 Hanging leg raises x15 x15 x15 x15 x15 x15 Spread eagle situp Day 3 Stability Ball Single Arm Bench Palms in or out x15 x15 x12 x12 Push Press (LIGHt -135 or LESS! Straight Arm Pulldowns or Pullups 3x12 or 4x10 SUPERSET With Seated DB Cleans x12 x10 x10 x12 x12 x12 x15 x15 L-Lat Raise Barbell Reverse Curl Day 4 Chain or Reg.

Stationery Lunge x8 x8 x8 x8 x12 x12 x12 x20 x20 x20 x20 x20 x20 Pull-throughs Sprinter Sit ups SUPERSET WITH YOUR CHOICE! .