Not much has changed in my In-Season program.  I always try to hit the big stuff and make sure they get a variety of movements throughout each workout.  I have a tendency to throw a lot (too much) little stuff in to ensure they go through a lot of different motions.  With the help of my GA's and some common sense I have have reduced the amount of little stuff that probably isn't really necessary.  It kind of looks like this:

Sunday (Day after Game)

  • Pre-Warm-up (on their own when they get into the weight room): Hurdle-over/under: 10 each, Halo: 10 each way, Foam Roll (if needed)
  • Dynamic Warm-up (Team)
  • Deadlift (Trap Bar or Bar - their choice): 5/5 warm-up/3 sets of 2-5 reps (based on who/where we play and how beat up they are)
  • DB Bench/DB Incline/Push-ups/Dips (their choice): 4x10
  • DB Squat: 5x6
  • Vertical Pull (Pull-ups/Hammer High Row/Band Lat Pulldowns (their choice): 2x10
  • Horizontal Pull (DB Row/Hammer Row/T-Bar Row (their choice): 2x10
  • Neck: 50, Pull-aparts: 50, Stability Ball LEg Curls: 2x10
  • Team Mobility
  • Team Abs: 50-100

Tuesday

  • Pre-Warm-up (on their own when they get into the weight room): Hurdle-over/under: 10 each, PVC OHS: 10, Foam Roll (if needed)
  • Dynamic Warm-up (Team)
  • Squat: 5/5 warm-up/3 sets of 2-5 reps (based on who/where we play and how beat up they are)
  • DB Bench/DB Incline/Push-ups/Dips (their choice): 4x10
  • RDL: 5x5
  • Vertical Pull (Pull-ups/Hammer High Row/Band Lat Pulldowns (their choice): 2x10
  • Horizontal Pull (DB Row/Hammer Row/T-Bar Row (their choice): 2x10
  • RFESS (stretch) or Hurdle-under w/DB/MB: 2x5 each
  • Team Abs: 50-100

Thursday

    • Pre-Warm-up (on their own when they get into the weight room): Hurdle-over/under: 10 each, PVC OHS: 10, Foam Roll (if needed)
    • Dynamic Warm-up (Team)
    • Bench: 5/5 warm-up/3 sets x2-5 reps based on who/where we play and how beat up they are)
    • RFESS on pad: 4x6 each
    • Bench FSL: 5x3 (speed)
    • Horizontal/Vertical Pull (their choice): 2x10
    • Neck: 50, Pull-aparts: 50, Stability Ball Leg Curls: 2x10
    • Useless time (biceps/triceps)
    • Team Mobility
    • Team Abs: 50

  • So this is the basic template.  It will change as the season goes on, as it always does.  I'm still pushing for two lifting days during the season, but the head coach wants three, so there ya go.
  • I thought about making Thursdays a Team Mobility and stretch day and I still might.  But, the groups are at 6, 7 and 8am.  Because these guys are non-scholarship I have to throw them a bone.  If they got up just to stretch I'd have some issues, so it's basically a fluff and puff workout.
  • The Squat/Deadlift/BenchProgression is:
  • Week 1: 70%
  • Week 2: 75%
  • Week 3: 80%
  • Week 4: 75%
  • Week 5: 80%
  • Week 6: 85%
  • Week 7: 70%
  • Week 8: 75%
  • Week 9: 80%
  • Week 10 (Bye): 85%
  • Week 11: 70%
  • Week 12: 70%

As mentioned in an earlier post the guys who will play a lot have their Training Max set at 80% of their actual/Non-Travel guys have it set at 85%.