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3 Day Beginner Football Skill

Skill 3 Day Football Strength Beginner Week 1

Day 1

Exercise Set 1 R Set 2 R Set 3 R Set 4 R

Clean Pull from Knee 40% 10 2 50% 5 2 55% 5 2

Squat- Low Bar 40% 10 3 50% 10 3 55% 10 3

Bench Press 40% 10 3 50% 10 3 55% 10 3

DB Bench Press 50% 10 3 55% 10 2

Lat Pull Down 50% 10 2 55% 10 1

Bar Curl 50% 10 2 55% 10 1

Machine Neck 50% 10 1

Block Toss 20 1

Ab Work

Day 2 3 Day Football Strength Beginner Week 1

Exercise Set 1 R Set 2 R Set 3 R Set 4 R

DB Military 40% 10 3 50% 10 3 55% 10 3

Step Ups 50% 10 2 55% 10 1

Machine Low Row 50% 10 2 55% 10 1

Bar Shrug 50% 10 2 55% 10 1

Reverse Curl 50% 10 2 55% 10 1

Seated Calf 50% 10 2 55% 10 1

Finger Walk 6 lb. 1 1

Knee-ups

Day 3 3 Day Football Strength Beginner Week 1

Exercise Set 1 R Set 2 R Set 3 R Set 4 R

Clean Pull Knee 40% 5 2 50% 5 3 60% 5 2

DB Lunge 50% 10 2 55% 10 1

Incline Bench Press 40% 10 3 50% 8 3 55% 8 2

DB Incline 50% 8 2 55% 8 1

Chin Ups Bd Wt 3 2 Bd Wt 3 2

DB Curl 50% 10 2 55% 10 1

DB Hold Max Time 1 Set

Partner Neck 50% 10 1

Ab Work
3 Day Beginner Football Skill

Skill 3 Day Football Strength Beginner Week 2

Day 1

Exercise Set 1 R Set 2 R Set 3 R Set 4 R

Clean Pull from Knee 50% 5 2 55% 5 3 60% 5 3

Squat- Low Bar 50% 10 3 55% 10 3 60% 10 3

Bench Press 50% 10 3 55% 10 3 60% 10 3

DB Bench Press 50% 10 2 55% 10 2 60% 10 2

Lat Pull Down 50% 10 2 55% 10 2 60% 10 2

Bar Curl 50% 10 2 55% 10 2 60% 10 2

Machine Neck 50% 10 1

Block Toss 20 2 20 1

Ab Work

Day 2 3 Day Football Strength Beginner Week 2

Exercise Set 1 R Set 2 R Set 3 R Set 4

DB Military 50% 10 3 55% 10 3 60% 10 1

Step Ups 50% 10 3 55% 10 3 60% 10 1

Machine Low Row 50% 10 2 55% 10 1

Bar Shrug 50% 10 2 55% 10 1

Reverse Curl 50% 10 2 55% 10 1

Seated Calf 50% 10 2 55% 10 1

Finger Walk 6 lb. 1 1

Knee-ups

Day 3 3 Day Football Strength Beginner Week 2

Exercise Set 1 R Set 2 R Set 3 R Set 4 R

Clean Pull Knee 50% 5 2 55% 5 3 60% 5 2

DB Lunge 50% 10 3 55% 10 2

Incline Bench Press 50% 10 3 55% 8 3 60% 8 3

DB Incline 50% 8 3 55% 8 1

Chin Ups Bd Wt 3 2 Bd Wt 3 1

DB Curl 50% 10 2 55% 10 2 60% 10 1

DB Hold Max Time 1 Set

Partner Neck 50% 10 1

Ab Work
3 Day Beginner Football Skill

Skill 3 Day Football Strength Beginner Week 3

Day 1

Exercise Set 1 Set 2 Set 3 Set 4

Clean Pull from Knee 50% 5 2 60% 5 3 65% 5 3

Squat- Low Bar 50% 10 3 60% 10 3 65% 10 3

Bench Press 50% 10 3 60% 10 3 65% 10 3

DB Bench Press 50% 10 2 55% 10 2 60% 10 2

Lat Pull Down 50% 10 2 55% 10 2 60% 10 2

Bar Curl 50% 10 2 55% 10 2 60% 10 2

Machine Neck 50% 10 2 55% 10 1

Block Toss 25 2 25 1

Ab Work

Day 2 3 Day Football Strength Beginner Week 3

Exercise Set 1 Set 2 Set 3 Set 4

DB Military 50% 10 3 60% 10 3 65% 10 2

Step Ups 50% 10 3 55% 10 3 60% 10 2

Machine Low Row 50% 10 2 55% 10 2 60% 10 1

Bar Shrug 50% 10 2 55% 10 2 60% 10 1

Reverse Curl 50% 10 2 55% 10 2 60% 10 1

Seated Calf 50% 10 2 55% 10 2 60% 10 1

Finger Walk 6 lb. 2 1

Knee-ups

Day 3 3 Day Football Strength Beginner Week 3

Exercise Set 1 Set 2 Set 3 Set 4

Clean Pull Knee 50% 5 2 55% 5 2 60% 5 2

DB Lunge 50% 10 3 60% 10 2

Incline Bench Press 50% 10 3 60% 8 3 65% 8 3

DB Incline 50% 8 3 60% 8 1

Chin Ups Bd Wt 4 2 Bd Wt 4 2

DB Curl 50% 10 2 55% 10 2 60% 10 1

DB Hold Max Time 1 Set

Partner Neck 55% 10 1

Ab Work
3 Day Beginner Football Skill

Skill 3 Day Football Strength Beginner Week 4

Day 1

Exercise Set 1 R Set 2 R Set 3 R Set 4 R

Clean Pull from Knee 50% 5 2 60% 5 3 65% 5 3 70% 5 3

Squat- Low Bar 50% 10 3 60% 10 3 65% 8 3 70% 6 3

Bench Press 50% 10 3 60% 10 3 65% 8 3 70% 6 3

DB Bench Press 55% 8 2 60% 8 2 65% 8 2

Lat Pull Down 55% 8 2 60% 8 2 65% 8 2

Bar Curl 55% 8 2 60% 8 2 65% 8 2

Machine Neck 55% 10 2 60% 10 1

Block Toss 25 2 25 1

Ab Work

Day 2 3 Day Football Strength Beginner Week 4

Exercise Set 1 R Set 2 R Set 3 R Set 4 R

DB Military 50% 10 3 60% 10 3 65% 8 3 70% 6 2

Step Ups 50% 8 3 60% 8 3 65% 8 1

Machine Low Row 50% 8 2 60% 8 2 65% 8 1

Bar Shrug 50% 8 2 60% 8 2 65% 8 1

Reverse Curl 50% 8 2 60% 8 2 65% 8 1

Seated Calf 50% 8 2 60% 8 2 65% 8 1

Finger Walk 6 lb. 2 1

Knee-ups

Day 3 3 Day Football Strength Beginner Week 4

Exercise Set 1 R Set 2 R Set 3 R Set 4 R

Clean Pull Knee 50% 5 2 60% 5 3 70% 5 3

DB Lunge 50% 8 3 60% 8 3 65% 8 3

Incline Bench Press 50% 10 3 60% 8 3 65% 6 3 70% 6 3

DB Incline 50% 8 3 60% 8 2

Chin Ups Bd Wt 4 3 Bd Wt 4 2

DB Curl 50% 8 2 60% 8 2 65% 8 1

DB Hold Max Time 1 Set

Partner Neck 55% 10 1

Ab Work
3 Day Beginner Football Skill

Skill 3 Day Football Strength Beginner Week 5

Day 1

Exercise Set 1 R Set 2 R Set 3 R Set 4 R

Clean Pull from Knee 50% 5 3 60% 5 3 70% 5 3 75% 5 3

Squat- Low Bar 50% 10 3 60% 8 3 70% 8 3 75% 6 3

Bench Press 50% 10 3 60% 8 3 70% 8 3 75% 6 3

DB Bench Press 60% 8 2 65% 8 2 70% 8 2

Lat Pull Down 60% 8 2 65% 8 2 70% 8 2

Bar Curl 60% 8 2 65% 8 2 70% 8 1

Machine Neck 55% 10 2 60% 10 1

Block Toss 25 2 25 1

Ab Work

Day 2 3 Day Football Strength Beginner Week 5

Exercise Set 1 R Set 2 R Set 3 R Set 4 R

DB Military 50% 10 3 60% 8 3 70% 8 3 75% 6 2

Step Ups 60% 8 2 65% 8 2 70% 8 1

Machine Low Row 60% 8 2 65% 8 2 70% 8 1

Bar Shrug 60% 8 2 65% 8 2 70% 8 1

Reverse Curl 60% 8 2 65% 8 2 70% 8 1

Seated Calf 60% 8 2 65% 8 2 70% 8 1

Finger Walk 6 lb. 3 1

Knee-ups

Day 3 3 Day Football Strength Beginner Week 5

Exercise Set 1 R Set 2 R Set 3 R Set 4 R

Clean Pull Knee 50% 5 2 60% 5 3 70% 5 3

DB Lunge 60% 8 2 65% 8 2 70% 8 2

Incline Bench Press 50% 10 3 60% 8 3 70% 8 3 75% 6 3

DB Incline 50% 8 2 60% 8 2 65% 8 2

Chin Ups Bd Wt 5 2 Bd Wt 5 2

DB Curl 60% 8 2 65% 8 2 70% 8 1

DB Hold Max Time 1 Set

Partner Neck 55% 10 1

Ab Work
3 Day Beginner Football Skill

Skill 3 Day Football Strength Beginner Week 6

Day 1

Exercise Set 1 Set 2 Set 3 Set 4

Clean Pull from Knee 50% 5 3 60% 5 3 70% 5 3 75% 5 3

Squat- Low Bar 50% 10 3 60% 8 3 72% 6 3 77% 6 3

Bench Press 50% 10 3 60% 8 3 72% 6 3 77% 6 3

DB Bench Press 60% 8 2 70% 8 2 75% 8 2

Lat Pull Down 60% 8 2 70% 8 2 75% 8 2

Bar Curl 50% 8 2 60% 8 2 70% 8 2

Machine Neck 55% 10 2 60% 10 1

Block Toss 30 2 30 1

Ab Work

Day 2 3 Day Football Strength Beginner Week 6

Exercise Set 1 Set 2 Set 3 Set 4

DB Military 55% 10 3 60% 8 3 70% 6 3 75% 6 2

Step Ups 60% 8 3 65% 8 3 70% 8 1

Machine Low Row 60% 8 2 65% 8 2 70% 8 1

Bar Shrug 60% 8 2 65% 8 2 70% 8 1

Reverse Curl 60% 8 2 65% 8 2 70% 8 1

Seated Calf 50% 12 2 55% 12 2 60% 12 1

Finger Walk 6 lb. 4 1

Knee-ups

Day 3 3 Day Football Strength Beginner Week 6

Exercise Set 1 Set 2 Set 3 Set 4

Clean Pull Knee 50% 5 2 60% 5 3 70% 5 3 75% 5 3

DB Lunge 60% 8 3 65% 8 3 70% 8 3

Incline Bench Press 50% 10 3 60% 8 3 70% 6 3 75% 6 3

DB Incline 60% 8 2 70% 8 2 75% 8 2

Chin Ups Bd Wt 5 2 Bd Wt 5 2

DB Curl 60% 8 2 65% 8 2 70% 8 2

DB Hold Max Time 1 Set

Partner Neck 55% 10 1

Ab Work