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Winter '04 Front 7 wks 1&2

SPORT FOOTBALL FOUNDATION CL SQ BP Sup Sup Sup STAGE Developmental


Rotation Mon U/Wed L/Fri LT Train Max 300 500 400 PROGRAM Winter Program - Front Seven
SESSION U wk1 1 19 wk2 1 26 SESSION L wk1 1 21 wk2 1 28 SESSION LT wk1 1 23 wk2 1 30
MONDAY % GR WT RA % GR WT RA TM WEDNESDAY % GR WT RA % GR WT RA TM FRIDAY % GR WT RA % GR WT RA
T1 Grip 2 Bench Press 40.0% 1t5 160 45.0% 1t5 180 T1 BACK SQUAT 40.0% 1t5 200 45.0% 1t5 225 T1 Box Squat - pause 42.5% x2 215 45.0% x2 225
E 52.5% 1t5 210 57.5% 1t5 230 E 52.5% 1t5 265 57.5% 1t5 290 S Maroon - bands 42.5% x2 215 45.0% x2 225
100% 62.5% 1t5 250 67.5% 1t5 270 100% 62.5% 1t5 315 67.5% 1t5 340 100% 450[+] green 42.5% x2 215 45.0% x2 225
400 70.0% 1t5 280 75.0% 1t5 300 500 70.0% 1t5 350 75.0% 1t5 375 500 450[-] purple 45.0% x2 225 47.5% x2 240
75.0% x6 300 82.5% x4 330 75.0% x6 375 82.5% x4 415 45.0% x2 225 47.5% x2 240
75.0% x6 300 82.5% x4 330 75.0% x6 375 82.5% x4 415 45.0% x2 225 47.5% x2 240
75.0% x6 300 82.5% x4 330 75.0% x6 375 82.5% x4 415 47.5% x2 240 50.0% x2 250
75.0% x6 300 82.5% x4 330 75.0% x6 375 82.5% x4 415 75 second turn-around 47.5% x2 240 50.0% x2 250
T1[a] Following Work Sets 75.0% x6 300 82.5% x4 330 T1[a] Following Work Sets 75.0% x6 375 82.5% x4 415 T1[a] 47.5% x2 240 50.0% x2 250
Drop Sets 2x5pause 0 82.5% x4 330 Drop Sets 2x5pause 0 82.5% x4 415 47.5% x2 240 50.0% x2 250
DB Alternate Arm Incline Pr 60.0% x5p 240 67.5% x5p 270 Bwt SL Counter Balance Sq 55.0% 5p 275 62.5% x5p 315 0 0
2x10 each hold at top 60.0% x5p 240 67.5% x5p 270 2x10 each 55.0% 5p 275 62.5% x5p 315 Gold - 10 sets - straight wt 50.0% x2 250 52.5% x2 265
T2 Block Clean to Push Pr 50.0% x3 150 52.5% x3 160 T2 Varied Grip Bench Press gr5 0 gr5 0 T2 Hang Clean 57.5% x4 175 60.0% x4 180
S 5-7" block 50.0% x3 150 52.5% x3 160 S Maroon - chains 50.0% 3x3 200 50.0% 3x3 200 E 4 set wave 62.5% x4 190 65.0% x4 195
100% 50.0% x3 150 52.5% x3 160 100% 350[+] 2 sets 350[-] 1 set gr4 0 gr4 0 100% 67.5% x4 205 70.0% x4 210
300 120 second turn-around 50.0% x3 150 52.5% x3 160 400 75 second turn-around 52.5% x3 210 52.5% x3 210 300 120 second turn-around 72.5% x4 220 75.0% x4 225
T2[a] 50.0% x3 150 52.5% x3 160 T2[a] gr3 0 gr3 0 T2[a] 60.0% x4 180 62.5% x4 190
50.0% x3 150 52.5% x3 160 55.0% 3x3 220 55.0% 3x3 220 65.0% x4 195 67.5% x4 205
0 0 0 0 70.0% x4 210 72.5% x4 220
0 0 Gold - 8 sets - grip 4 60.0% x3 240 60.0% x3 240 75.0% x4 225 77.5% x4 235
T3 17" Step Up x6e 0 x6e 0 T3 Trap Bar Deadlift x10 0 x10 0 T3 Horizontal Pull - ROW x15 0 x15 0
V heavy x6e 0 x6e 0 V high handle x10 0 x10 0 V Hammer, Log, BB, DB x15 0 x15 0
0% explode onto box x6e 0 x6e 0 0% set 1 prep set 0 0 100% x15 0 x15 0
0 0 0 0 set 2 work set 0 0 400 0 0
M T4 - T5 MOBILITY TRAINING MC T4 - T5 MOBILITY TRAINING Coupled Set MC T4 - T5 MOBILITY TRAINING Coupled Set
0% Triceps Extension/Press 3x 0 3x 0 0% Reverse Hypers x10 0 x10 0 100% RDL 40.0% 3x 200 42.5% 3x 215
0 BB/Log/SSB/SupB/DB 12 0 12 0 0 heavy x10 0 x10 0 500 40.0% 10 200 42.5% 10 215
0% Resistance/Non Jump 3x 0 3x 0 0% Vertical Pull - choice 2x 0 2x 0 0% Inverted Pull Ups 3x 0 3x 0
0 Box or Vertical or Long 6 0 6 0 0 Vertical Push - choice 15e 0 15e 0 0 band assist 10 0 10 0
PC Band GM x10 0 x10 0 PC Spread Eagle Sit Up x15 0 x15 0 PC Rotary Work x6e 0 x6e 0
0% 3 sets each 0 0 0% x15 0 x15 0 0% Snatch Rotation x6e 0 x6e 0
0 Rotary Work Over and Back x6e 0 x6e 0 0 0 0 0 x6e 0 x6e 0
Winter '04 Front 7 wks 3&4

SPORT FOOTBALL FOUNDATION CL SQ BP Sup Sup Sup STAGE Developmental


Rotation Mon U/Wed L/Fri LT Train Max 300 500 400 PROGRAM Winter Program - Front Seven
SESSION U wk3 2 2 wk4 2 9 SESSION L wk3 2 4 wk4 2 11 SESSION LT wk3 2 6 wk4 2 13
MONDAY % GR WT RA % GR WT RA TM WEDNESDAY % GR WT RA % GR WT RA TM FRIDAY % GR WT RA % GR WT RA
T1 Grip 2 Bench Press 32.5% 1t5 130 52.5% 1t5 210 T1 BACK SQUAT 32.5% 1t5 165 52.5% 1t5 265 T1 Box Squat - pause 47.5% x2 240 42.5% x2 215
E 45.0% 1t5 180 65.0% 1t5 260 E 45.0% 1t5 225 65.0% 1t5 325 S Maroon - bands 47.5% x2 240 42.5% x2 215
100% 55.0% 1t5 220 75.0% 1t5 300 100% 55.0% 1t5 275 75.0% 1t5 375 100% 450[+] green 47.5% x2 240 42.5% x2 215
400 62.5% 1t5 250 82.5% 1t5 330 500 62.5% 1t5 315 82.5% 1t5 415 500 450[-] purple 50.0% x2 250 45.0% x2 225
0 90.0% x2 360 0 90.0% x2 450 50.0% x2 250 45.0% x2 225
0 90.0% x2 360 0 90.0% x2 450 wk 4 - increase tension 50.0% x2 250 45.0% x2 225
70.0% x8 280 90.0% x2 360 70.0% x8 350 90.0% x2 450 or add chain 52.5% x2 265 47.5% x2 240
70.0% x8 280 90.0% x2 360 70.0% x8 350 90.0% x2 450 75 second turn-around 52.5% x2 265 47.5% x2 240
T1[a] Following Work Sets 70.0% x8 280 90.0% x2 360 T1[a] Following Work Sets 70.0% x8 350 90.0% x2 450 T1[a] 52.5% x2 265 47.5% x2 240
Drop Sets 2x5pause 70.0% x8 280 90.0% x2 360 Drop Sets 2x5pause 70.0% x8 350 90.0% x2 450 52.5% x2 265 47.5% x2 240
DB AA IP wk 4 Wtd Push Up 55.0% x5p 220 75.0% x5p 300 Bwt SL Counter Balance Sq 50.0% x5p 250 70.0% x5p 350 0 0
2x10 each hold at top 55.0% x5p 220 75.0% x5p 300 2x10 each 50.0% x5p 250 70.0% x5p 350 Gold - 10 sets - straight wt 55.0% x2 275 55.0% x2 275
T2 Block Clean to Push Pr 55.0% x3 165 57.5% x3 175 T2 Varied Grip Bench Press gr5 0 gr5 0 T2 Hang Clean 62.5% x3 190 65.0% x3 195
S 5-7" block 55.0% x3 165 57.5% x3 175 S Maroon - chains 50.0% 3x3 200 45.0% 3x3 180 E 4 set wave 67.5% x3 205 70.0% x3 210
100% 55.0% x3 165 57.5% x3 175 100% 350[+] 2 sets 350[-] 1 set gr4 0 gr4 0 100% 72.5% x3 220 75.0% x3 225
300 120 second turn-around 55.0% x3 165 57.5% x3 175 400 75 second turn-around 52.5% x3 210 47.5% x3 190 300 120 second turn-around 77.5% x3 235 80.0% x3 240
T2[a] 55.0% x3 165 57.5% x3 175 T2[a] WK 4 - mini bands gr3 0 gr3 0 T2[a] 65.0% x3 195 67.5% x3 205
55.0% x3 165 57.5% x3 175 55.0% 3x3 220 50.0% 3x3 200 70.0% x3 210 72.5% x3 220
0 0 0 0 75.0% x3 225 77.5% x3 235
0 0 Gold - 8 sets - grip 4 60.0% x3 240 60.0% x3 240 80.0% x3 240 82.5% x3 250
T3 17" Step Up x6e 0 x6e 0 T3 Trap Bar Deadlift x10 0 x10 0 T3 Horizontal Pull - ROW x15 0 x15 0
V heavy x6e 0 x6e 0 V high handle x10 0 x10 0 V Hammer, Log, BB, DB x15 0 x15 0
0% explode onto box x6e 0 x6e 0 0% set 1 prep set 0 0 100% x15 0 x15 0
0 0 0 0 set 2 work set 0 0 400 0 0
M T4 - T5 MOBILITY TRAINING MC T4 - T5 MOBILITY TRAINING Coupled Set MC T4 - T5 MOBILITY TRAINING Coupled Set
0% Triceps Extension/Press 3x 0 3x 0 0% Reverse Hypers x10 0 x10 0 100% RDL 45.0% 3x 225 47.5% 3x 240
0 BB/Log/SSB/SupB/DB 12 0 12 0 0 heavy x10 0 x10 0 500 45.0% 10 225 47.5% 10 240
0% Resistance/Non Jump 3x 0 3x 0 0% Vertical Pull - choice 2x 0 2x 0 0% Inverted Pull Ups 3x 0 3x 0
0 Box or Vertical 6 0 6 0 0 Vertical Push - choice 15e 0 15e 0 0 band assist 10 0 10 0
PC Band GM x10 0 x10 0 PC Spread Eagle Sit Up x15 0 x15 0 PC Rotary Work x6e 0 x6e 0
0% 3 sets each 0 0 0% x15 0 x15 0 0% Snatch Rotation x6e 0 x6e 0
0 Rotary Work Over and Back x6e 0 x6e 0 0 0 0 0 x6e 0 x6e 0
Winter '04 Front 7 wks 5&6

SPORT FOOTBALL FOUNDATION CL SQ BP Sup Sup Sup STAGE Developmental


Rotation Mon U/Wed L/Fri LT Train Max 300 500 400 PROGRAM Winter Program - Front Seven
SESSION U wk5 2 16 wk6 2 23 SESSION L wk5 2 18 wk6 2 25 SESSION LT wk5 2 20 wk6 2 27
MONDAY % GR WT RA % GR WT RA TM WEDNESDAY % GR WT RA % GR WT RA TM FRIDAY % GR WT RA % GR WT RA
T1 Grip 2 Bench Press 47.5% 1t5 190 55.0% 1t5 220 T1 BACK SQUAT 47.5% 1t5 240 55.0% 1t5 275 T1 Box Squat - pause 45.0% x2 225 47.5% x2 240
E 60.0% 1t5 240 67.5% 1t5 270 E 60.0% 1t5 300 67.5% 1t5 340 S Maroon - bands 45.0% x2 225 47.5% x2 240
100% 70.0% 1t5 280 77.5% 1t5 310 100% 70.0% 1t5 350 77.5% 1t5 390 100% 450[+] green 45.0% x2 225 47.5% x2 240
400 77.5% 1t5 310 85.0% 1t5 340 500 77.5% 1t5 390 85.0% 1t5 425 500 450[-] purple 47.5% x2 240 50.0% x2 250
85.0% x3 340 92.5% x2 370 85.0% x3 425 92.5% x2 465 47.5% x2 240 50.0% x2 250
85.0% x3 340 92.5% x2 370 85.0% x3 425 92.5% x2 465 increase tension 47.5% x2 240 50.0% x2 250
85.0% x3 340 92.5% x2 370 85.0% x3 425 92.5% x2 465 or add chain 50.0% x2 250 52.5% x2 265
85.0% x3 340 92.5% x2 370 85.0% x3 425 92.5% x2 465 75 second turn-around 50.0% x2 250 52.5% x2 265
T1[a] Following Work Sets 85.0% x3 340 92.5% x2 370 T1[a] Following Work Sets 85.0% x3 425 92.5% x2 465 T1[a] 50.0% x2 250 52.5% x2 265
Drop Sets 2x5pause 0 92.5% x2 370 Drop Sets 2x5pause 0 92.5% x2 465 50.0% x2 250 52.5% x2 265
Wtd Push Ups elevated 70.0% x5p 280 77.5% x5p 310 Bwt SL Counter Balance Sq 65.0% x5p 325 72.5% x5p 365 0 0
2x10 each hold at top 70.0% x5p 280 77.5% x5p 310 2x10 each 65.0% x5p 325 72.5% x5p 365 Gold - 10 sets - straight wt 57.5% x2 290 60.0% x2 300
T2 Block Clean to Push Pr 60.0% x2 180 60.0% x2 180 T2 Varied Grip Bench Press gr5 0 gr5 0 T2 Hang Clean 67.5% x2 205 70.0% x2 210
S 5-7" block 60.0% x2 180 60.0% x2 180 S Maroon - Mini Bands 45.0% 3x3 180 45.0% 3x3 180 E 4 set wave 72.5% x2 220 75.0% x2 225
100% 60.0% x2 180 60.0% x2 180 100% gr4 0 gr4 0 100% 77.5% x2 235 80.0% x2 240
300 120 second turn-around 60.0% x2 180 60.0% x2 180 400 75 second turn-around 47.5% x3 190 47.5% x3 190 300 120 second turn-around 82.5% x2 250 85.0% x2 255
T2[a] 60.0% x2 180 60.0% x2 180 T2[a] gr3 0 gr3 0 T2[a] 70.0% x2 210 72.5% x2 220
60.0% x2 180 60.0% x2 180 50.0% 3x3 200 50.0% 3x3 200 75.0% x2 225 77.5% x2 235
0 0 0 0 80.0% x2 240 82.5% x2 250
0 0 Gold - 8 sets - grip 4 60.0% x3 240 60.0% x3 240 85.0% x2 255 87.5% x2 265
T3 Standard BB Lunge x6e 0 x6e 0 T3 Trap Bar Deadlift x10 0 x10 0 T3 Horizontal Pull - ROW x15 0 x15 0
V heavy x6e 0 x6e 0 V high handle x10 0 x10 0 V Hammer, Log, BB, DB x15 0 x15 0
0% explode onto box x6e 0 x6e 0 0% set 1 prep set 0 0 100% x15 0 x15 0
0 0 0 0 set 2 work set 0 0 400 0 0
M T4 - T5 MOBILITY TRAINING MC T4 - T5 MOBILITY TRAINING Coupled Set MC T4 - T5 MOBILITY TRAINING Coupled Set
0% Triceps Extension/Press 3x 0 3x 0 0% Reverse Hypers x10 0 x10 0 100% RDL 42.5% 3x 215 45.0% 3x 225
0 BB/Log/SSB/SupB/DB 12 0 12 0 0 heavy x10 0 x10 0 500 42.5% 10 215 45.0% 10 225
0% Resistance/Non Jump 3x 0 3x 0 0% Vertical Pull - choice 2x 0 2x 0 0% Inverted Pull Ups 3x 0 3x 0
0 Box or Vertical or Long 6 0 6 0 0 Vertical Push - choice 15e 0 15e 0 0 band assist 10 0 10 0
PC Band GM x10 0 x10 0 PC Spread Eagle Sit Up x15 0 x15 0 PC Rotary Work x6e 0 x6e 0
0% 3 sets each 0 0 0% x15 0 x15 0 0% Snatch Rotation x6e 0 x6e 0
0 Rotary Work Over and Back x6e 0 x6e 0 0 0 0 0 x6e 0 x6e 0
Winter '04 Front 7 wks7&8

SPORT FOOTBALL FOUNDATION CL SQ BP Sup Sup Sup STAGE Developmental


Rotation Mon U/Wed L/Fri LT Train Max 300 500 400 PROGRAM Winter Program - Front Seven
SESSION U wk7 3 1 wk8 3 8 SESSION L wk7 3 3 wk8 3 10 SESSION LT wk7 3 5 wk8 3 12
MONDAY % GR WT RA % GR WT RA TM WEDNESDAY % GR WT RA % GR WT RA TM FRIDAY % GR WT RA % GR WT RA
T1 Grip 2 Bench Press 42.5% 1t5 170 20.0% 1t5 80 T1 BACK SQUAT 42.5% 1t5 215 20.0% 1t5 100 T1 Box Squat - pause 45.0% x2 225 P 0
E 55.0% 1t5 220 35.0% 1t5 140 E 55.0% 1t5 275 35.0% 1t5 175 S 45.0% x2 225 R 0
100% 65.0% 1t5 260 47.5% 1t5 190 100% 65.0% 1t5 325 47.5% 1t5 240 100% 45.0% x2 225 O 0
400 72.5% 1t5 290 62.5% 1t5 250 500 72.5% 1t5 365 62.5% 1t5 315 500 45.0% x2 225 0
0 0 0 0 45.0% x2 225 T 0
0 0 0 0 45.0% x2 225 I 0
80.0% x5 320 75.0% x1 300 80.0% x5 400 75.0% x1 375 0 M 0
80.0% x5 320 85.0% x1 340 80.0% x5 400 85.0% x1 425 75 second turn-around 0 I 0
T1[a] Following Work Sets 80.0% x5 320 92.5% x1 370 T1[a] Following Work Sets 80.0% x5 400 92.5% x1 465 T1[a] 0 N 0
Drop Sets 2x5pause 80.0% x5 320 101% x1+ 405 Drop Sets 2x5pause 80.0% x5 400 101% x1+ 505 0 G 0
65.0% x5p 260 103% x1+ 410 65.0% x5p 325 105% x1+ 525 0 0
65.0% x5p 260 105% x1+ 420 65.0% x5p 325 110% x1+ 550 Gold - 6 sets - straight wt 50.0% x2 250 D 0
T2 Block Clean to Push Pr 50.0% x1 150 0 T2 Grip 4 Bench Press 60.0% x3 240 0 T2 Hang Clean 65.0% x1 195 A 0
S 5-7" block 50.0% x1 150 0 S straight weight 60.0% x3 240 0 E GO TIME 72.5% x1 220 Y 0
100% 50.0% x1 150 0 100% 60.0% x3 240 0 100% 80.0% x1 240 0
300 120 second turn-around 50.0% x1 150 0 400 75 second turn-around 60.0% x3 240 0 300 120 second turn-around 87.5% x1 265 0
T2[a] 50.0% x1 150 0 T2[a] 60.0% x3 240 0 T2[a] 95.0% x1 285 0
50.0% x1 150 0 60.0% x3 240 0 ##### x1 305 0
0 0 0 0 ##### x1 310 0
0 0 0 0 ##### x1 315 0
T3 Standard BB Lunge x6e 0 0 T3 Trap Bar Deadlift x10 0 0 T3 Horizontal Pull - ROW x15 0 0
V heavy x6e 0 0 V high handle 0 0 V Hammer, Log, BB, DB x15 0 0
0% explode onto box 0 0 0% set 1 work set 0 0 100% 0 0
0 0 0 0 0 0 400 0 0
M T4 - T5 MOBILITY TRAINING MC T4 - T5 MOBILITY TRAINING Coupled Set MC T4 - T5 MOBILITY TRAINING Coupled Set
0% Triceps Extension/Press 2x 0 0 0% Reverse Hypers x10 0 0 100% RDL 50.0% 2x 250 0
0 BB/Log/SSB/SupB/DB 12 0 0 0 heavy 0 0 500 50.0% 10 250 0
0% Resistance/Non Jump 2x 0 0 0% Vertical Pull - choice 1x 0 0 0% Inverted Pull Ups 2x 0 0
0 Box or Vertical or Long 6 0 0 0 Vertical Push - choice 15e 0 0 0 band assist 10 0 0
PC Band GM x10 0 0 PC Spread Eagle Sit Up x15 0 0 PC Rotary Work x6e 0 0
0% 2 sets each 0 0 0% 0 0 0% Snatch Rotation x6e 0 0
0 Rotary Work Over and Back x6e 0 0 0 0 0 0 0 0
Winter '04 Outs the Box wks 1&2

SPORT FOOTBALL FOUNDATION CL SQ BP Sup Sup Sup STAGE Developmental


Rotation Mon U/Wed L/Fri LT Train Max 275 400 275 PROGRAM Winter Program - Front Seven
SESSION U wk1 1 19 wk2 1 26 SESSION L wk1 1 21 wk2 1 28 SESSION LT wk1 1 23 wk2 1 30
MONDAY % GR WT RA % GR WT RA TM WEDNESDAY % GR WT RA % GR WT RA TM FRIDAY % GR WT RA % GR WT RA
T1 Grip 2 Bench Press 40.0% 1t5 110 45.0% 1t5 125 T1 BACK SQUAT 40.0% 1t5 160 45.0% 1t5 180 T1 Box Squat - pause 45.0% x2 180 47.5% x2 190
E 52.5% 1t5 145 57.5% 1t5 160 E 52.5% 1t5 210 57.5% 1t5 230 S Maroon - purple bands 45.0% x2 180 47.5% x2 190
100% 62.5% 1t5 170 67.5% 1t5 185 100% 62.5% 1t5 250 67.5% 1t5 270 100% 45.0% x2 180 47.5% x2 190
275 70.0% 1t5 195 75.0% 1t5 205 400 70.0% 1t5 280 75.0% 1t5 300 400 45.0% x2 180 47.5% x2 190
75.0% x6 205 82.5% x4 225 75.0% x6 300 82.5% x4 330 45.0% x2 180 47.5% x2 190
75.0% x6 205 82.5% x4 225 75.0% x6 300 82.5% x4 330 45.0% x2 180 47.5% x2 190
75.0% x6 205 82.5% x4 225 75.0% x6 300 82.5% x4 330 45.0% x2 180 47.5% x2 190
75.0% x6 205 82.5% x4 225 75.0% x6 300 82.5% x4 330 75 second turn-around 45.0% x2 180 47.5% x2 190
T1[a] 75.0% x6 205 82.5% x4 225 T1[a] 75.0% x6 300 82.5% x4 330 T1[a] 0 0
0 82.5% x4 225 0 82.5% x4 330 0 0
0 0 0 0 0 0
0 0 0 0 Gold - 8 sets - straight wt 50.0% x2 200 52.5% x2 210
T2 Clean Grip Snatch 40.0% x3 110 42.5% x3 115 T2 Grip 4 Bench Press gr4 0 gr4 0 T2 Hang Clean 57.5% x4 160 60.0% x4 165
S from deck 40.0% x3 110 42.5% x3 115 S Maroon - 1 set chains 52.5% 8x3 145 52.5% 8x3 145 E 4 set wave 62.5% x4 170 65.0% x4 180
100% 40.0% x3 110 42.5% x3 115 100% 0 0 100% 67.5% x4 185 70.0% x4 195
275 120 second turn-around 40.0% x3 110 42.5% x3 115 275 75 second turn-around 0 0 275 120 second turn-around 72.5% x4 200 75.0% x4 205
T2[a] 40.0% x3 110 42.5% x3 115 T2[a] 0 0 T2[a] 60.0% x4 165 62.5% x4 170
40.0% x3 110 42.5% x3 115 0 0 65.0% x4 180 67.5% x4 185
0 0 0 0 70.0% x4 195 72.5% x4 200
0 0 Gold - straight weight grip 4 55.0% 8x3 150 55.0% 8x3 150 75.0% x4 205 77.5% x4 215
T3 BB Single Leg Squat x6e 0 x6e 0 T3 Snatch Grip Shrug Pull 70.0% x6 195 72.5% x6 200 T3 Horizontal Pull - ROW x12 0 x12 0
V heavy x6e 0 x6e 0 V from 5-7" block 70.0% x6 195 72.5% x6 200 V Hammer, BB, DB x12 0 x12 0
0% back foot elevated x6e 0 x6e 0 100% 70.0% x6 195 72.5% x6 200 0% x12 0 x12 0
0 x6e 0 x6e 0 275 70.0% x6 195 72.5% x6 200 0 x12 0 x12 0
M T4 - T5 MOBILITY TRAINING Coupled Set MC T4 - T5 MOBILITY TRAINING Coupled Set MC T4 - T5 MOBILITY TRAINING Coupled Set
0% Vertical Pull x15 0 x15 0 50% Standard Lunge - BB 65.0% x10 130 67.5% x10 135 0% Vertical Jump - bands x10 0 x10 0
0 hammer cable bwt x15 0 x15 0 200 Standard Rev Lunge - BB 65.0% x10 130 67.5% x10 135 0 Long Jump - bands x10 0 x10 0
0% Resistance Jump x6 0 x6 0 0% DB Press Alternate Arm 2x 0 2x 0 50% Step Up 17" - barbell 65.0% x10 130 67.5% x10 135
0 Box or Vertical or Long x6 0 x6 0 0 Parallel Bar Dips 15e 0 15e 0 200 65.0% x10 130 67.5% x10 135
PC Stab Ball SL Hip Lift x10 0 x10 0 PC Partner Leg Curl x10 0 x10 0 PC Stab Ball SL Hip Lift/Curl x10 0 x10 0
0% 2 sets each 0 0 0% 2 sets each 0 0 0% 2 sets each 0 0
0 Hanging Leg Raise x15 0 x15 0 0 Russian Twists - Plate x15 0 x15 0 0 Plate Side Bends x15 0 x15 0
Winter '04 Outs the Box wks 3&4

SPORT FOOTBALL FOUNDATION CL SQ BP Sup Sup Sup STAGE Developmental


Rotation Mon U/Wed L/Fri LT Train Max 275 400 275 PROGRAM Winter Program - Front Seven
SESSION U wk3 2 2 wk4 2 9 SESSION L wk3 2 4 wk4 2 11 SESSION LT wk3 2 6 wk4 2 13
MONDAY % GR WT RA % GR WT RA TM WEDNESDAY % GR WT RA % GR WT RA TM FRIDAY % GR WT RA % GR WT RA
T1 Grip 2 Bench Press 32.5% 1t5 90 52.5% 1t5 145 T1 BACK SQUAT 32.5% 1t5 130 52.5% 1t5 210 T1 Box Squat - pause 50.0% x2 200 45.0% x2 180
E 45.0% 1t5 125 65.0% 1t5 180 E 45.0% 1t5 180 65.0% 1t5 260 S Maroon - purple bands 50.0% x2 200 45.0% x2 180
100% 55.0% 1t5 150 75.0% 1t5 205 100% 55.0% 1t5 220 75.0% 1t5 300 100% 50.0% x2 200 45.0% x2 180
275 62.5% 1t5 170 82.5% 1t5 225 400 62.5% 1t5 250 82.5% 1t5 330 400 50.0% x2 200 45.0% x2 180
0 90.0% x2 250 0 90.0% x2 360 50.0% x2 200 45.0% x2 180
0 90.0% x2 250 0 90.0% x2 360 wk 4 - increase tension 50.0% x2 200 45.0% x2 180
70.0% x8 195 90.0% x2 250 70.0% x8 280 90.0% x2 360 or add chain 50.0% x2 200 45.0% x2 180
70.0% x8 195 90.0% x2 250 70.0% x8 280 90.0% x2 360 75 second turn-around 50.0% x2 200 45.0% x2 180
T1[a] 70.0% x8 195 90.0% x2 250 T1[a] 70.0% x8 280 90.0% x2 360 T1[a] 0 0
70.0% x8 195 90.0% x2 250 70.0% x8 280 90.0% x2 360 0 0
0 0 0 0 0 0
0 0 0 0 Gold - 8 sets - straight wt 55.0% x2 220 52.5% x2 210
T2 Clean Grip Snatch 45.0% x3 125 45.0% x3 125 T2 Grip 4 Bench Press gr4 0 gr4 0 T2 Hang Clean 62.5% x3 170 65.0% x3 180
S from deck 45.0% x3 125 45.0% x3 125 S Maroon - 1 set chains 52.5% 8x3 145 47.5% 8x3 130 E 4 set wave 67.5% x3 185 70.0% x3 195
100% 45.0% x3 125 45.0% x3 125 100% wk 4 - mini bands 0 0 100% 72.5% x3 200 75.0% x3 205
275 120 second turn-around 45.0% x3 125 45.0% x3 125 275 75 second turn-around 0 0 275 120 second turn-around 77.5% x3 215 80.0% x3 220
T2[a] 45.0% x3 125 45.0% x3 125 T2[a] 0 0 T2[a] 65.0% x3 180 67.5% x3 185
45.0% x3 125 45.0% x3 125 0 0 70.0% x3 195 72.5% x3 200
0 0 0 0 75.0% x3 205 77.5% x3 215
0 0 Gold - straight weight grip 4 55.0% 8x3 150 55.0% 8x3 150 80.0% x3 220 82.5% x3 225
T3 BB Single Leg Squat x6e 0 x6e 0 T3 Snatch Grip Shrug Pull 75.0% x6 205 77.5% x6 215 T3 Horizontal Pull - ROW x12 0 x12 0
V heavy x6e 0 x6e 0 V from 5-7" block 75.0% x6 205 77.5% x6 215 V Hammer, BB, DB x12 0 x12 0
0% back foot elevated x6e 0 x6e 0 100% 75.0% x6 205 77.5% x6 215 0% x12 0 x12 0
0 x6e 0 x6e 0 275 75.0% x6 205 77.5% x6 215 0 x12 0 x12 0
M T4 - T5 MOBILITY TRAINING Coupled Set MC T4 - T5 MOBILITY TRAINING Coupled Set MC T4 - T5 MOBILITY TRAINING Coupled Set
0% Vertical Pull x15 0 x15 0 50% Standard Lunge - BB 70.0% x8 140 72.5% x8 145 0% Vertical Jump - bands x10 0 x10 0
0 hammer cable bwt x15 0 x15 0 200 Standard Rev Lunge - BB 70.0% x8 140 72.5% x8 145 0 Long Jump - bands x10 0 x10 0
0% Resistance Jump x6 0 x6 0 0% DB Press Alternate Arm 2x 0 2x 0 50% Step Up 17" - barbell 70.0% x8 140 72.5% x8 145
0 Box or Vertical or Long x6 0 x6 0 0 Parallel Bar Dips 15e 0 15e 0 200 70.0% x8 140 72.5% x8 145
PC Stab Ball SL Hip Lift x10 0 x10 0 PC Partner Leg Curl x10 0 x10 0 PC Stab Ball SL Hip Lift/Curl x10 0 x10 0
0% 2 sets each 0 0 0% 2 sets each 0 0 0% 2 sets each 0 0
0 Hanging Leg Raise x15 0 x15 0 0 Russian Twists - Plate x15 0 x15 0 0 Plate Side Bends x15 0 x15 0
Winter '04 Outs the Box wks 5&6

SPORT FOOTBALL FOUNDATION CL SQ BP Sup Sup Sup STAGE Developmental


Rotation Mon U/Wed L/Fri LT Train Max 275 400 275 PROGRAM Winter Program - Front Seven
SESSION U wk5 2 16 wk6 2 23 SESSION L wk5 2 18 wk6 2 25 SESSION LT wk5 2 20 wk6 2 27
MONDAY % GR WT RA % GR WT RA TM WEDNESDAY % GR WT RA % GR WT RA TM FRIDAY % GR WT RA % GR WT RA
T1 Grip 2 Bench Press 47.5% 1t5 130 55.0% 1t5 150 T1 BACK SQUAT 47.5% 1t5 190 55.0% 1t5 220 T1 Box Squat - pause 47.5% x2 190 50.0% x2 200
E 60.0% 1t5 165 67.5% 1t5 185 E 60.0% 1t5 240 67.5% 1t5 270 S Maroon - purple bands 47.5% x2 190 50.0% x2 200
100% 70.0% 1t5 195 77.5% 1t5 215 100% 70.0% 1t5 280 77.5% 1t5 310 100% 47.5% x2 190 50.0% x2 200
275 77.5% 1t5 215 85.0% 1t5 235 400 77.5% 1t5 310 85.0% 1t5 340 400 47.5% x2 190 50.0% x2 200
85.0% x3 235 92.5% x2 255 85.0% x3 340 92.5% x2 370 47.5% x2 190 50.0% x2 200
85.0% x3 235 92.5% x2 255 85.0% x3 340 92.5% x2 370 increase tension 47.5% x2 190 50.0% x2 200
85.0% x3 235 92.5% x2 255 85.0% x3 340 92.5% x2 370 or add chain 47.5% x2 190 50.0% x2 200
85.0% x3 235 92.5% x2 255 85.0% x3 340 92.5% x2 370 75 second turn-around 47.5% x2 190 50.0% x2 200
T1[a] 85.0% x3 235 92.5% x2 255 T1[a] 85.0% x3 340 92.5% x2 370 T1[a] 0 0
0 92.5% x2 255 0 92.5% x2 370 0 0
0 0 0 0 0 0
0 0 0 0 Gold - 8 sets - straight wt 55.0% x2 220 57.5% x2 230
T2 Clean Grip Snatch 47.5% x2 130 50.0% x2 140 T2 Grip 4 Bench Press gr4 0 gr4 0 T2 Hang Clean 67.5% x2 185 70.0% x2 195
S from deck 47.5% x2 130 50.0% x2 140 S Maroon - mini bands 47.5% 8x3 130 47.5% 8x3 130 E 4 set wave 72.5% x2 200 75.0% x2 205
100% 47.5% x2 130 50.0% x2 140 100% 0 0 100% 77.5% x2 215 80.0% x2 220
275 120 second turn-around 47.5% x2 130 50.0% x2 140 275 75 second turn-around 0 0 275 120 second turn-around 82.5% x2 225 85.0% x2 235
T2[a] 47.5% x2 130 50.0% x2 140 T2[a] 0 0 T2[a] 70.0% x2 195 72.5% x2 200
47.5% x2 130 50.0% x2 140 0 0 75.0% x2 205 77.5% x2 215
0 0 0 0 80.0% x2 220 82.5% x2 225
0 0 Gold - straight weight grip 4 55.0% 8x3 150 55.0% 8x3 150 85.0% x2 235 87.5% x2 240
T3 BB Single Leg Squat x6e 0 x6e 0 T3 Snatch Grip Shrug Pull 75.0% x6 205 77.5% x6 215 T3 Horizontal Pull - ROW x12 0 x12 0
V heavy x6e 0 x6e 0 V from 5-7" block 75.0% x6 205 77.5% x6 215 V Hammer, BB, DB x12 0 x12 0
0% back foot elevated x6e 0 x6e 0 100% 75.0% x6 205 77.5% x6 215 0% x12 0 x12 0
0 x6e 0 x6e 0 275 75.0% x6 205 77.5% x6 215 0 x12 0 x12 0
M T4 - T5 MOBILITY TRAINING Coupled Set MC T4 - T5 MOBILITY TRAINING Coupled Set MC T4 - T5 MOBILITY TRAINING Coupled Set
0% Vertical Pull x15 0 x15 0 50% Standard Lunge - BB 75.0% x6 150 77.5% x6 155 0% Vertical Jump - bands x10 0 x10 0
0 hammer cable bwt x15 0 x15 0 200 Standard Rev Lunge - BB 75.0% x6 150 77.5% x6 155 0 Long Jump - bands x10 0 x10 0
0% Resistance Jump x6 0 x6 0 0% DB Press Alternate Arm 2x 0 2x 0 50% Step Up 17" - barbell 75.0% x8 150 77.5% x8 155
0 Box or Vertical or Long x6 0 x6 0 0 Parallel Bar Dips 15e 0 15e 0 200 75.0% x8 150 77.5% x8 155
PC Stab Ball SL Hip Lift x10 0 x10 0 PC Partner Leg Curl x10 0 x10 0 PC Stab Ball SL Hip Lift/Curl x10 0 x10 0
0% 2 sets each 0 0 0% 2 sets each 0 0 0% 2 sets each 0 0
0 Hanging Leg Raise x15 0 x15 0 0 Russian Twists - Plate x15 0 x15 0 0 Plate Side Bends x15 0 x15 0
Winter '04 Outs the Box wks7&8

SPORT FOOTBALL FOUNDATION CL SQ BP Sup Sup Sup STAGE Developmental


Rotation Mon U/Wed L/Fri LT Train Max 275 400 275 PROGRAM Winter Program - Front Seven
SESSION U wk7 3 1 wk8 3 8 SESSION L wk7 3 3 wk8 3 10 SESSION LT wk7 3 5 wk8 3 12
MONDAY % GR WT RA % GR WT RA TM WEDNESDAY % GR WT RA % GR WT RA TM FRIDAY % GR WT RA % GR WT RA
T1 Grip 2 Bench Press 42.5% 1t5 115 20.0% 1t5 55 T1 BACK SQUAT 42.5% 1t5 170 20.0% 1t5 80 T1 Box Squat - pause 40.0% x2 160 P 0
E 55.0% 1t5 150 35.0% 1t5 95 E 55.0% 1t5 220 35.0% 1t5 140 S Maroon - purple bands 40.0% x2 160 R 0
100% 65.0% 1t5 180 47.5% 1t5 130 100% 65.0% 1t5 260 47.5% 1t5 190 100% 40.0% x2 160 O 0
275 72.5% 1t5 200 62.5% 1t5 170 400 72.5% 1t5 290 62.5% 1t5 250 400 40.0% x2 160 0
0 0 0 0 40.0% x2 160 T 0
0 0 0 0 40.0% x2 160 I 0
80.0% x5 220 75.0% x1 205 80.0% x5 320 75.0% x1 300 0 M 0
80.0% x5 220 85.0% x1 235 80.0% x5 320 85.0% x1 340 75 second turn-around 0 I 0
T1[a] 80.0% x5 220 92.5% x1 255 T1[a] 80.0% x5 320 92.5% x1 370 T1[a] 0 N 0
80.0% x5 220 101% x1+ 280 80.0% x5 320 101% x1+ 405 0 G 0
0 103% x1+ 285 0 105% x1+ 420 0 0
0 105% x1+ 290 0 110% x1+ 440 Gold - 6 sets - straight wt 50.0% x2 200 D 0
T2 Clean Grip Power Pull 40.0% x1 110 0 T2 Grip 4 Bench Press 55.0% x3 150 0 T2 Hang Clean 65.0% x1 180 A 0
S from deck 40.0% x1 110 0 S straight weight 55.0% x3 150 0 E GO TIME 72.5% x1 200 Y 0
100% 40.0% x1 110 0 100% 55.0% x3 150 0 100% 80.0% x1 220 0
275 120 second turn-around 40.0% x1 110 0 275 75 second turn-around 55.0% x3 150 0 275 87.5% x1 240 0
T2[a] 40.0% x1 110 0 T2[a] 55.0% x3 150 0 T2[a] 95.0% x1 260 0
40.0% x1 110 0 55.0% x3 150 0 ##### x1 280 0
0 0 0 0 ##### x1 285 0
0 0 0 0 ##### x1 290 0
T3 BB Single Leg Squat x6e 0 0 T3 Snatch Grip Shrug Pull 60.0% x2 165 0 T3 Horizontal Pull - ROW x12 0 0
V heavy x6e 0 0 V from 5-7" block 60.0% x2 165 0 V Hammer, BB, DB x12 0 0
0% back foot elevated x6e 0 0 100% 60.0% x2 165 0 0% x12 0 0
0 0 0 275 60.0% x2 165 0 0 0 0
M T4 - T5 MOBILITY TRAINING Coupled Set MC T4 - T5 MOBILITY TRAINING Coupled Set MC T4 - T5 MOBILITY TRAINING Coupled Set
0% Vertical Pull x15 0 0 50% Standard Lunge - BB 80.0% x6 160 0 0% Vertical Jump - bands x5 0 0
0 hammer cable bwt 0 0 200 Standard Rev Lunge - BB 0 0 0 Long Jump - bands x5 0 0
0% Resistance Jump x6 0 0 0% DB Press Alternate Arm 1x 0 0 50% Step Up 17" - barbell 80.0% x8 160 0
0 Box or Vertical or Long 0 0 0 Parallel Bar Dips 15e 0 0 200 0 0
PC Stab Ball SL Hip Lift x10 0 0 PC Partner Leg Curl x10 0 0 PC Stab Ball SL Hip Lift/Curl x10 0 0
0% 1 set each 0 0 0% 1 set each 0 0 0% 1 set each 0 0
0 Hanging Leg Raise x15 0 0 0 Russian Twists - Plate x15 0 0 0 Plate Side Bends x15 0 0