Football Weeks 1-4

This is what we've been doing with the football team since they got back to school 3 weeks ago.  We just finished Week 3 and after next week they'll start the next phase which will take them into the beginning of Spring Practice.

MONDAY -Bench

  • Power Clean 3x3
  • Planks 3x30 seconds

 

  • Front Squat/SSB Squat 4x5
  • Sit-ups 3x10

 

  • BENCH 4x5 (working up to a heavy 5 - not to failure)

 

  • BB Press 3x5
  • Pull-ups 4x10

 

  • DB Rows 4x10
  • Dip Bar Push-ups 3x10-20

 

  • Good Mornings 3x10
  • Partner Glute Ham 3x8 each

 

  • Ab Rollouts 3x10
  • Various Ab work to finish workout as a team

TUESDAY - Conditioning

  • Sprint/Tire Flip (15 minutes)
  • Move the Mountain Sled Push (15 minutes)
  • Bag/W/Hoop Drill (15 minutes)

We have 6 teams and they will compete against each other all spring.  They do each drill one time with a 2 minute break in between.

WEDNESDAY - Hang Clean

  • HANG CLEAN 4x3 (working as heavy as possible without failing)

 

  • BB Reverse Lunge 4x3-6 each
  • Single-leg Hip Extension on Med Ball 3x8 each

 

  • Incline Bench 4x5 (working as heavy as possible without failing)
  • Sit-ups 3x10

 

  • Double-over Deadlift 4x5-10
  • Paused Split Squat 3x5 each

 

  • Towel Pull-ups 3x failure
  • BB Shrugs 3x10

 

  • BB Hip Extension 3x10
  • BB Curls 3x10

 

  • Partner BB Sit-ups 3x10
  • Various Ab work to finish workout as a team

THURSDAY - Conditioning

  • 4 Quarter Cone Drill (15 minutes)
  • 5/10/5 shuttle (not Pro Shuttle) (15 minutes)
  • L-Cone Drill (15 minutes)
  • 10 1/4 Gassers

FRIDAY - Squat

  • SQUAT 4x5 (work to a heavy set of 5 without failing)

 

  • Squat Clean 3x3
  • Planks 3x30 seconds

 

  • Push Press 3x5
  • Pull-ups 4x10

 

  • Close-grip Bench 10, 8, 6, 4, 2
  • Landmine Rows 4x10

 

  • Good Mornings 3x10
  • Partner Glute Ham 3x8

 

  • Hanging Leg Raises 3x10
  • Various Ab work to finish workout as a team

Next week will be the last week of this and we'll make some slight changes as we move into the next 4 weeks in preparation for Spring Ball.

 

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