3 Day Beginner Football Skill

Skill Day 1
Exercise Clean Pull from Knee Squat- Low Bar Bench Press DB Bench Press Lat Pull Down Bar Curl Machine Neck Block Toss Ab Work

3 Day Football Strength Beginner Week 1

Set 1 40% 40% 40% 50% 50% 50% 50% 10 10 10 10 10 10 10 20

R 2 3 3 3 2 2 1 1

Set 2 50% 50% 50% 55% 55% 55% 5 10 10 10 10 10

R 2 3 3 2 1 1

Set 3 55% 55% 55% 5 10 10

R 2 3 3

Set 4

R

Day 2
Exercise DB Military Step Ups Machine Low Row Bar Shrug Reverse Curl Seated Calf Finger Walk Knee-ups 0

3 Day Football Strength Beginner Week 1
Set 1 40% 50% 50% 50% 50% 50% 6 lb. 10 10 10 10 10 10 1 R 3 2 2 2 2 2 1 Set 2 50% 55% 55% 55% 55% 55% 10 10 10 10 10 10 R 3 1 1 1 1 1 Set 3 55% 10 R 3 Set 4 R

Day 3
Exercise Clean Pull Knee DB Lunge Incline Bench Press DB Incline Chin Ups DB Curl DB Hold Partner Neck Ab Work

3 Day Football Strength Beginner Week 1
Set 1 40% 50% 40% 50% Bd Wt 50% 5 10 10 8 3 10 R 2 2 3 2 2 2 Set 2 50% 55% 50% 55% Bd Wt 55% 5 10 8 8 3 10 R 3 1 3 1 2 1 55% 8 2 Set 3 60% 5 R 2 Set 4 R

Max Time 1 Set 50% 10 1

3 Day Beginner Football Skill

Skill Day 1
Exercise Clean Pull from Knee Squat- Low Bar Bench Press DB Bench Press Lat Pull Down Bar Curl Machine Neck Block Toss Ab Work

3 Day Football Strength Beginner Week 2

Set 1 50% 50% 50% 50% 50% 50% 50% 5 10 10 10 10 10 10 20

R 2 3 3 2 2 2 1 2

Set 2 55% 55% 55% 55% 55% 55% 5 10 10 10 10 10

R 3 3 3 2 2 2

Set 3 60% 60% 60% 60% 60% 60% 5 10 10 10 10 10

R 3 3 3 2 2 2

Set 4

R

20

1

Day 2
Exercise DB Military Step Ups Machine Low Row Bar Shrug Reverse Curl Seated Calf Finger Walk Knee-ups

3 Day Football Strength Beginner Week 2
Set 1 50% 50% 50% 50% 50% 50% 6 lb. 10 10 10 10 10 10 1 R 3 3 2 2 2 2 1 Set 2 55% 55% 55% 55% 55% 55% 10 10 10 10 10 10 R 3 3 1 1 1 1 Set 3 60% 60% 10 10 R 1 1 Set 4

Day 3
Exercise Clean Pull Knee DB Lunge Incline Bench Press DB Incline Chin Ups DB Curl DB Hold Partner Neck Ab Work

3 Day Football Strength Beginner Week 2
Set 1 50% 50% 50% 50% Bd Wt 50% 5 10 10 8 3 10 R 2 3 3 3 2 2 Set 2 55% 55% 55% 55% Bd Wt 55% 5 10 8 8 3 10 R 3 2 3 1 1 2 60% 10 1 60% 8 3 Set 3 60% 5 R 2 Set 4 R

Max Time 1 Set 50% 10 1

3 Day Beginner Football Skill

Skill Day 1
Exercise Clean Pull from Knee Squat- Low Bar Bench Press DB Bench Press Lat Pull Down Bar Curl Machine Neck Block Toss Ab Work

3 Day Football Strength Beginner Week 3

Set 1 50% 50% 50% 50% 50% 50% 50% 5 10 10 10 10 10 10 25 2 3 3 2 2 2 2 2 60% 60% 60% 55% 55% 55% 55%

Set 2 5 10 10 10 10 10 10 25 3 3 3 2 2 2 1 1 65% 65% 65% 60% 60% 60%

Set 3 5 10 10 10 10 10 3 3 3 2 2 2

Set 4

Day 2
Exercise DB Military Step Ups Machine Low Row Bar Shrug Reverse Curl Seated Calf Finger Walk Knee-ups 0

3 Day Football Strength Beginner Week 3
Set 1 50% 50% 50% 50% 50% 50% 6 lb. 10 10 10 10 10 10 2 3 3 2 2 2 2 1 60% 55% 55% 55% 55% 55% Set 2 10 10 10 10 10 10 3 3 2 2 2 2 65% 60% 60% 60% 60% 60% Set 3 10 10 10 10 10 10 2 2 1 1 1 1 Set 4

Day 3
Exercise Clean Pull Knee DB Lunge Incline Bench Press DB Incline Chin Ups DB Curl DB Hold Partner Neck Ab Work

3 Day Football Strength Beginner Week 3
Set 1 50% 50% 50% 50% Bd Wt 50% 5 10 10 8 4 10 2 3 3 3 2 2 55% 60% 60% 60% Bd Wt 55% Set 2 5 10 8 8 4 10 2 2 3 1 2 2 60% 10 1 65% 8 3 60% Set 3 5 2 Set 4

Max Time 1 Set 55% 10 1

3 Day Beginner Football Skill

Skill Day 1
Exercise Clean Pull from Knee Squat- Low Bar Bench Press DB Bench Press Lat Pull Down Bar Curl Machine Neck Block Toss Ab Work

3 Day Football Strength Beginner Week 4

Set 1 50% 50% 50% 55% 55% 55% 55% 5 10 10 8 8 8 10 25

R 2 3 3 2 2 2 2 2

Set 2 60% 60% 60% 60% 60% 60% 60% 5 10 10 8 8 8 10 25

R 3 3 3 2 2 2 1 1

Set 3 65% 65% 65% 65% 65% 65% 5 8 8 8 8 8

R 3 3 3 2 2 2

Set 4 70% 70% 70% 5 6 6

R 3 3 3

Day 2
Exercise DB Military Step Ups Machine Low Row Bar Shrug Reverse Curl Seated Calf Finger Walk Knee-ups 0

3 Day Football Strength Beginner Week 4
Set 1 50% 50% 50% 50% 50% 50% 6 lb. 10 8 8 8 8 8 2 R 3 3 2 2 2 2 1 Set 2 60% 60% 60% 60% 60% 60% 10 8 8 8 8 8 R 3 3 2 2 2 2 Set 3 65% 65% 65% 65% 65% 65% 8 8 8 8 8 8 R 3 1 1 1 1 1 Set 4 70% 6 R 2

Day 3
Exercise Clean Pull Knee DB Lunge Incline Bench Press DB Incline Chin Ups DB Curl DB Hold Partner Neck Ab Work

3 Day Football Strength Beginner Week 4
Set 1 50% 50% 50% 50% Bd Wt 50% 5 8 10 8 4 8 R 2 3 3 3 3 2 Set 2 60% 60% 60% 60% Bd Wt 60% 5 8 8 8 4 8 R 3 3 3 2 2 2 65% 8 1 Set 3 70% 65% 65% 5 8 6 R 3 3 3 70% 6 3 Set 4 R

Max Time 1 Set 55% 10 1

3 Day Beginner Football Skill

Skill Day 1
Exercise Clean Pull from Knee Squat- Low Bar Bench Press DB Bench Press Lat Pull Down Bar Curl Machine Neck Block Toss Ab Work

3 Day Football Strength Beginner Week 5

Set 1 50% 50% 50% 60% 60% 60% 55% 5 10 10 8 8 8 10 25

R 3 3 3 2 2 2 2 2

Set 2 60% 60% 60% 65% 65% 65% 60% 5 8 8 8 8 8 10 25

R 3 3 3 2 2 2 1 1

Set 3 70% 70% 70% 70% 70% 70% 5 8 8 8 8 8

R 3 3 3 2 2 1

Set 4 75% 75% 75% 5 6 6

R 3 3 3

Day 2
Exercise DB Military Step Ups Machine Low Row Bar Shrug Reverse Curl Seated Calf Finger Walk Knee-ups 0

3 Day Football Strength Beginner Week 5
Set 1 50% 60% 60% 60% 60% 60% 6 lb. 10 8 8 8 8 8 3 R 3 2 2 2 2 2 1 Set 2 60% 65% 65% 65% 65% 65% 8 8 8 8 8 8 R 3 2 2 2 2 2 Set 3 70% 70% 70% 70% 70% 70% 8 8 8 8 8 8 R 3 1 1 1 1 1 Set 4 75% 6 R 2

Day 3
Exercise Clean Pull Knee DB Lunge Incline Bench Press DB Incline Chin Ups DB Curl DB Hold Partner Neck Ab Work

3 Day Football Strength Beginner Week 5
Set 1 50% 60% 50% 50% Bd Wt 60% 5 8 10 8 5 8 R 2 2 3 2 2 2 Set 2 60% 65% 60% 60% Bd Wt 65% 5 8 8 8 5 8 R 3 2 3 2 2 2 70% 8 1 Set 3 70% 70% 70% 65% 5 8 8 8 R 3 2 3 2 75% 6 3 Set 4 R

Max Time 1 Set 55% 10 1

3 Day Beginner Football Skill

Skill Day 1
Exercise Clean Pull from Knee Squat- Low Bar Bench Press DB Bench Press Lat Pull Down Bar Curl Machine Neck Block Toss Ab Work

3 Day Football Strength Beginner Week 6

Set 1 50% 50% 50% 60% 60% 50% 55% 5 10 10 8 8 8 10 30 3 3 3 2 2 2 2 2 60% 60% 60% 70% 70% 60% 60%

Set 2 5 8 8 8 8 8 10 30 3 3 3 2 2 2 1 1 70% 72% 72% 75% 75% 70%

Set 3 5 6 6 8 8 8 3 3 3 2 2 2 75% 77% 77%

Set 4 5 6 6 3 3 3

Day 2
Exercise DB Military Step Ups Machine Low Row Bar Shrug Reverse Curl Seated Calf Finger Walk Knee-ups

3 Day Football Strength Beginner Week 6
Set 1 55% 60% 60% 60% 60% 50% 6 lb. 10 8 8 8 8 12 4 3 3 2 2 2 2 1 60% 65% 65% 65% 65% 55% Set 2 8 8 8 8 8 12 3 3 2 2 2 2 70% 70% 70% 70% 70% 60% Set 3 6 8 8 8 8 12 3 1 1 1 1 1 75% Set 4 6 2

Day 3
Exercise Clean Pull Knee DB Lunge Incline Bench Press DB Incline Chin Ups DB Curl DB Hold Partner Neck Ab Work

3 Day Football Strength Beginner Week 6
Set 1 50% 60% 50% 60% Bd Wt 60% 5 8 10 8 5 8 2 3 3 2 2 2 60% 65% 60% 70% Bd Wt 65% Set 2 5 8 8 8 5 8 3 3 3 2 2 2 70% 8 2 70% 70% 70% 75% Set 3 5 8 6 8 3 3 3 2 75% 6 3 75% Set 4 5 3

Max Time 1 Set 55% 10 1

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