Workout - Sheet - Football In-Season Strength Training

XLAthlete.
com Football In-Season Strength Training

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Week 1 Workout 1
Warm Up/Prehab Sets/Reps
2-3 Minutes
Week 1 Workout 2
5 5
Clean Grip RDL Shrug Front Squat
Warm Up/Prehab
Sets/Reps
2-3 Minutes
Dynamic Warm Up Clean and Jerk Warm Up Power Clean Warm Up
Hang Power Clean W/ Front Squat 3

3 5 3
Dynamic Warm Up
Back Extension With Glute Ham Hyper
Clean From Hang Below Knee Use empty bar and Push Press follow instructions
to the right
3 sets of 8
Split Jerk
Cuban Press W/ Figure 8

Information
Use cluster sets (1+1+1) 15 sec of rest between reps
3 sets of 5
Weight
Reps Per Set
Rest After Set
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information
0.0 0.0 0.0 0.0
1 3 3 3
1:30 2:00 2:00 2:00
Clean Pull Pair With Front Squat
Maximize Speed
Back Squat
Bench Press
Pair With Dynamic Lat Pull Down
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load Choose
5 3 3 1 3 5 3 3 1 3 7 7 7 7 7 7 7 10
2:00 2:00 2:00 2:00 2:00 2:00
Warm Up
Incline DB Press Alternating Pair With Pull Up
0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose No Load No Load No Load Band Band Band 0.0 0.0 0.0 0.0 0.0 0.0
3 3 3 3 3 3 7 7 7 Maximum Maximum Maximum 7 7 7 7 7 7 5 5 5
2:00
Rest only after you finish one set of each highlighted exercise
2:00
Do NOT pair the first set of bench
Band Tricep Extension Pair With Straight Bar Curl
2:00
Rest only after you finish one set of each exercise
Pair last four sets of bench with four sets of lat pull down
RDL 2:00 Pair With Russian Twist

2:00
Glute Ham Hyper Pair With Overhead Sit Up
Shoulder Prehab
Choose 10 Choose 10 Complete Sheet

Isometric Split Foam Roller
Forearm Circuit
Choose 10 Choose 10 Choose 10 Complete Sheet

Iso. Chest Hold
2 sets of 30 sec. each
2 sets of 30 sec. each Quads, IT Band, Hams Complete Sheet
Recovery Work
Foam Roller IT Band, Glutes, Back Band Stretching Complete Sheet
Post-Workout Nutrition
Recovery Work
Band Stretching
XLAthlete.com Football In-Season Strength Training

Week 2 Workout 1
2-3 Minutes
Week 2 Workout 2
5 5
Warm Up/Prehab
Sets/Reps
2-3 Minutes
Hang Power Clean W/ Front Squat 3 Clean From Hang Below Knee
3 5 3
Dynamic Warm Up
Use empty bar and Push Press follow instructions to the right Split Jerk
3 sets of 8

Information
3 sets of 5
Weight
Reps Per Set
Rest After Set
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information
0.0 0.0 0.0 0.0
1 3 3 2
1:30 2:00 2:00 2:00
Maximize Speed
2:00
Back Squat
Bench Press
5 3 3 1 2 5 3 3 1 2 7 7 6 6 7 7 6 10
2:00 2:00 2:00 2:00 2:00 2:00
Warm Up
2:00
2:00
Pair last four sets of bench with four sets of lat pull Rest only after you down finish one set of each highlighted exercise

2:00
Shoulder Prehab

Forearm Circuit

Iso. Chest Hold
Recovery Work
Recovery Work
Band Stretching

Week 3 Workout 1
2-3 Minutes
Week 3 Workout 2
5 5
Warm Up/Prehab
Sets/Reps
2-3 Minutes
3 5 3
Dynamic Warm Up
Use empty bar and Push Press follow instructions to the right
3 sets of 8
Split Jerk

Information
3 sets of 5
Weight
Reps Per Set
Rest After Set
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information
0.0 0.0 0.0 0.0
1 3 3 4
1:30 2:00 2:00 2:00
Maximize Speed
Back Squat
Bench Press
5 3 3 1 4 5 3 3 1 4 7 7 8 8 7 7 8 10
2:00 2:00 2:00 2:00 2:00 2:00
Warm Up
2:00
2:00
2:00

2:00
Shoulder Prehab

Forearm Circuit

Iso. Chest Hold
Recovery Work
Recovery Work
Band Stretching

Week 4 Workout 1
2-3 Minutes
Week 4 Workout 2
5 5
Warm Up/Prehab
Sets/Reps
2-3 Minutes

3 5 3
Dynamic Warm Up
to the right
3 sets of 8
Split Jerk

Information
3 sets of 5
Weight
Reps Per Set
Rest After Set
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information
0.0 0.0 0.0 0.0
1 3 3 3
1:30 2:00 2:00 2:00
Maximize Speed
Back Squat
Bench Press
5 3 3 1 3 5 3 3 1 3 7 7 7 7 7 7 7 10
2:00 2:00 2:00 2:00 2:00 2:00
Warm Up
2:00
2:00
2:00

2:00
Shoulder Prehab

Forearm Circuit

Iso. Chest Hold
Recovery Work
Recovery Work
Band Stretching

Week 5 Workout 1
2-3 Minutes
Week 5 Workout 2
5 5
Warm Up/Prehab
Sets/Reps
2-3 Minutes
Dynamic Warm Up Clean and Jerk Warm Up

Power Clean With Front Squat
3 5 3
Dynamic Warm Up
3 sets of 8
Split Jerk

Information Strength Exercises
3 sets of 5
Weight
Reps Per Set
Rest After Set
Weight
Reps Per Set
Rest After Set
Information
Warm Up
0.0 0.0 0.0 0.0
1 2 2 2
1:30 2:00 2:00 2:00
1 Rep = 1 power clean AND 1 front squat
Clean Pull Pair With Front Squat With Chains
Maximize Speed
Back Squat With Chains
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load Choose
3 3 1 3 5 3 3 1 3 7 7 7 7 7 7 7 10
2:00 2:00 2:00 2:00 2:00

DB Incline Press Pair With Pull Up
0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose No Load No Load No Load Choose Choose Choose Choose Choose Choose 0.0 0.0 0.0
2:00
2:00
Bench Press With Chains
JM Dumbbell Press
2:00
Pair With Zottman Curls
RDL Shrug 2:00 Pair With Russian Twist

2:00
Shoulder Prehab

Forearm Circuit

Iso. Chest Hold
Recovery Work
Recovery Work
Band Stretching

Week 6 Workout 1
2-3 Minutes
Week 6 Workout 2
5 5
Warm Up/Prehab
Sets/Reps
2-3 Minutes

3 5 3
Dynamic Warm Up
3 sets of 8

3 sets of 5
Weight
Reps Per Set
Rest After Set
Weight
Reps Per Set
Rest After Set
Information
Warm Up
0.0 0.0 0.0 0.0
1 2 2 1
1:30 2:00 2:00 2:00
Maximize Speed
3 3 1 2 5 3 3 1 2 7 7 6 6 7 7 6 10
2:00 2:00 2:00 2:00 2:00

2:00
2:00
JM Dumbbell Press
2:00

2:00
Shoulder Prehab

Forearm Circuit

Iso. Chest Hold
Recovery Work
Recovery Work
Band Stretching

Week 7 Workout 1
2-3 Minutes
Week 7 Workout 2
5 5
Warm Up/Prehab
Sets/Reps
2-3 Minutes

3 5 3
Dynamic Warm Up
3 sets of 8

3 sets of 5
Weight
Reps Per Set
Rest After Set
Weight
Reps Per Set
Rest After Set
Information
Warm Up
0.0 0.0 0.0 0.0
1 2 2 3
1:30 2:00 2:00 2:00
Maximize Speed
3 3 1 4 5 3 3 1 4 7 7 8 8 7 7 8 10
2:00 2:00 2:00 2:00 2:00

2:00
2:00
JM Dumbbell Press
2:00

2:00
Shoulder Prehab

Forearm Circuit

Iso. Chest Hold
Recovery Work
Recovery Work
Band Stretching

Week 8 Workout 1
2-3 Minutes
Week 8 Workout 2
5 5
Warm Up/Prehab
Sets/Reps
2-3 Minutes


3 5 3
Dynamic Warm Up
to the right
3 sets of 8
Split Jerk

3 sets of 5
Weight
Reps Per Set
Rest After Set
Weight
Reps Per Set
Rest After Set
Information
Warm Up
0.0 0.0 0.0 0.0
1 2 2 2
1:30 2:00 2:00 2:00
Maximize Speed
3 3 1 3 5 3 3 1 3 7 7 7 7 7 7 7 10
2:00 2:00 2:00 2:00 2:00

2:00
2:00
JM Dumbbell Press
2:00

2:00
Shoulder Prehab

Forearm Circuit

Iso. Chest Hold
Recovery Work
Recovery Work
Band Stretching

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Week 9 Workout 1
2-3 Minutes
Week 9 Workout 2
5 5
Warm Up/Prehab
Sets/Reps
2-3 Minutes
3 5 3
Dynamic Warm Up
3 sets of 8

Information
3 sets of 5
Weight
Reps Per Set
Rest After Set
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information
0.0 0.0 0.0 0.0
1 3 3 3
1:30 2:00 2:00 2:00
Maximize Speed
Back Squat
Bench Press
5 3 3 1 3 5 3 3 1 3 7 7 7 7 7 7 7 10
2:00 2:00 2:00 2:00 2:00 2:00
Warm Up
2:00
2:00
2:00

2:00
Shoulder Prehab

Forearm Circuit

Iso. Chest Hold
Recovery Work
Recovery Work
Band Stretching

Week 10 Workout 1
2-3 Minutes
Week 10 Workout 2
5 5
Warm Up/Prehab
Sets/Reps
2-3 Minutes
3 5 3
Dynamic Warm Up
3 sets of 8
Split Jerk

Information
3 sets of 5
Weight
Reps Per Set
Rest After Set
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information
0.0 0.0 0.0 0.0
1 3 3 2
1:30 2:00 2:00 2:00
Maximize Speed
Back Squat
Bench Press
5 3 3 1 2 5 3 3 1 2 7 7 6 6 7 7 6 10
2:00 2:00 2:00 2:00 2:00 2:00
Warm Up
2:00
2:00
2:00

2:00
Shoulder Prehab

Forearm Circuit

Iso. Chest Hold
Recovery Work
Recovery Work
Band Stretching

Week 11 Workout 1
2-3 Minutes
Week 11 Workout 2
5 5
Warm Up/Prehab
Sets/Reps
2-3 Minutes
3 5 3
Dynamic Warm Up
3 sets of 8

Information
3 sets of 5
Weight
Reps Per Set
Rest After Set
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information
0.0 0.0 0.0 0.0
1 3 3 4
1:30 2:00 2:00 2:00
Maximize Speed
2:00
Back Squat
Bench Press
5 3 3 1 4 5 3 3 1 4 7 7 8 8 7 7 8 10
2:00 2:00 2:00 2:00 2:00 2:00
Warm Up
2:00
2:00

2:00
Shoulder Prehab

Forearm Circuit

Iso. Chest Hold
Recovery Work
Recovery Work
Band Stretching

Week 12 Workout 1
2-3 Minutes
Week 12 Workout 2
5 5
Warm Up/Prehab
Sets/Reps
2-3 Minutes
3 5 3
Dynamic Warm Up
3 sets of 8

Information
3 sets of 5
Weight
Reps Per Set
Rest After Set
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information
0.0 0.0 0.0 0.0
1 3 3 3
1:30 2:00 2:00 2:00
Maximize Speed
Back Squat
Bench Press
5 3 3 1 3 5 3 3 1 3 7 7 7 7 7 7 7 10
2:00 2:00 2:00 2:00 2:00 2:00
Warm Up
2:00
2:00
2:00

2:00
Shoulder Prehab

Forearm Circuit

Iso. Chest Hold
Recovery Work
Post-Workout Nutrition Program Designed by Jonathon Janz, MS, CSCS, USAW
Recovery Work
Band Stretching

Workout - Sheet - Football In-Season Strength Training

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Workout - Sheet - Football In-Season Strength Training

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XLAthlete.

com Football In-Season Strength Training

Clean Grip RDL Shrug Front Squat

Dynamic Warm Up Clean and Jerk Warm Up Power Clean Warm Up

Hang Power Clean W/ Front Squat 3

Cuban Press W/ Figure 8

Reps Per Set

Rest After Set

Reps Per Set

Rest After Set

0.0 0.0 0.0 0.0

1:30 2:00 2:00 2:00

Clean Pull Pair With Front Squat

Pair With Dynamic Lat Pull Down

2:00 2:00 2:00 2:00 2:00 2:00

Incline DB Press Alternating Pair With Pull Up

3 3 3 3 3 3 7 7 7 Maximum Maximum Maximum 7 7 7 7 7 7 5 5 5

Do NOT pair the first set of bench

Band Tricep Extension Pair With Straight Bar Curl

RDL 2:00 Pair With Russian Twist

Glute Ham Hyper Pair With Overhead Sit Up

Choose 10 Choose 10 Complete Sheet

Choose 10 Choose 10 Choose 10 Complete Sheet

Rest only after you finish one set of each exercise

2 sets of 30 sec. each

2 sets of 30 sec. each Quads, IT Band, Hams Complete Sheet

Foam Roller IT Band, Glutes, Back Band Stretching Complete Sheet

XLAthlete.com Football In-Season Strength Training

Clean Grip RDL Shrug Front Squat

Dynamic Warm Up Clean and Jerk Warm Up Power Clean Warm Up

Cuban Press W/ Figure 8

Reps Per Set

Rest After Set

Reps Per Set

Rest After Set

0.0 0.0 0.0 0.0

1:30 2:00 2:00 2:00

Clean Pull Pair With Front Squat

3 3 2 3 3 2 7 7 6 Maximum Maximum Maximum 7 7 6 7 7 6 5 5 4

Pair With Dynamic Lat Pull Down

2:00 2:00 2:00 2:00 2:00 2:00

Incline DB Press Alternating Pair With Pull Up

Do NOT pair the first set of bench

Band Tricep Extension Pair With Straight Bar Curl

RDL 2:00 Pair With Russian Twist

Glute Ham Hyper Pair With Overhead Sit Up

Choose 10 Choose 8 Complete Sheet

Choose 10 Choose 10 Choose 8 Complete Sheet

Rest only after you finish one set of each exercise

2 sets of 30 sec. each

2 sets of 30 sec. each Quads, IT Band, Hams Complete Sheet

Foam Roller IT Band, Glutes, Back Band Stretching Complete Sheet

XLAthlete.com Football In-Season Strength Training

Clean Grip RDL Shrug Front Squat

Dynamic Warm Up Clean and Jerk Warm Up Power Clean Warm Up

Cuban Press W/ Figure 8

Reps Per Set

Rest After Set

Reps Per Set

Rest After Set

0.0 0.0 0.0 0.0

1:30 2:00 2:00 2:00

Clean Pull Pair With Front Squat