Off-Season Training for Football

8 Week Off-Season Training for Football
MONDAY AM
MDSAP

Warm-Up/ Foot Speed
High Knees
-Forward
- Lateral
- Backwards
Butt-Kicks
Tapioca
Walking Lunge
-elbow to instep
- opposite reach
- straighten
- dorsi-flex
Straight Leg Kicks
Low Shuffle
Karioca
Build-ups

In-place/ Linear Plyometrics*
Pogo Jumps
Vertical Jumps
Squat Jumps
x 10 each

Agility (COD)
4 Cone Drills#
I, N, X (4) each

Speed (Acceleration)
(6) 10s w/ 30s RI
(6) 20s w/ 60s RI

Conditioning

Super Gassers x3
55/60/66(Target times)

Week 2
In-Place/ Linear Plyometrics
Pogo Jumps
Vertical Jumps
Squat Jumps
Tuck Jumps
x 10 each

Agility (COD)
40yd Shuttle 5back,
10back + 10

Linear Speed
(2) 10s w/ 30s RI
(2) 20s w/ 60s RI (4)
30s w/ 90s RI

Conditioning
300yd Shuttles x3
60/66/72

Week 3
In-Place/ Linear Plyometrics
Stair Hops
Stair Jumps
Stair Depth Jumps
X8 each

Agility (COD)
3 Cone Drill x 4 per side

Speed (Acceleration)
(2) 10s w/ 30s RI
(2) 20s w/ 60s RI (3)
30s w/ 90s RI
(3) 40s w/ 2m RI

Conditioning
Gassers x 4
36/40/44/48

Week 4
Lateral Plyometrics
Skater Jumps
Band Resisted Skater Jumps
x 6 each

Agility (COD)
Pro Agility 5-10-5
Testing x 5 each side

Speed (Acceleration)
(6) 10s w/ 30s RI
(8) 20s w/ 60s RI

Conditioning
150yd Shuttles x6
33/36/39

Week 5
IN-Place. Linear Plyometrics
Stair Hops
SL Stair Hops
Stair Bounds
x 4 each

Agility (COD)
4 Cone Drills#
I, N, X (4) each

Speed (Acceleration)
(2) 10s w/ 30s RI
(2) 20s w/ 60s RI
(6) 30s w/ 90s RI

Conditioning
3/4 Gassers x5
27/30/33/36

Week 6
Linear Plyometrics
Single Leg Sprints
10(10)10yds x 8

Agility (COD)
40yd Shuttle 5back, 10back + 10

Speed (Acceleration)
(2) 10s w/ 30s RI
(2) 20s w/ 60s RI (2)
30s w/ 90s RI
(4) 40s w/ 2m RI

Conditioning
75yd Shuttles x10
18/21/24

Week 7
Linear Plyometrics
Power Skips
25yds x 8

Agility (COD)
3 Cone Drill x 5 per side

Speed (Acceleration)
(6) 10s w/ 30s RI
(6) 20s w/ 60s RI

Conditioning
Half Gassers x8
18/21/24

Week 8
NO JUMPS

Pro Agility 5-10-5 Testing

40yd Sprint Testing

300yd Shuttle Test
(another day)
*Progress from sticking the landing to repetitive jumps
# Cones set up 5x5

MONDAY PM
Lower Body ME

PRE/ POST Session
Movement Prep

Soft Tissue Work
Ankle Mobility
Hurdle Drill
Couch Stretch
T-Spine Mobility
Pre-Hab
5-Way Neck
PSG
Ext Rotation
Core Stability
Anti-Rotation
Band TKEs
Hip Abduction
Commitments
Upper Arm
Grip
PNF Stretch

Week 1
Pause Hang Clean
80%x5x3

Batwing Plate RDL x 50 reps

Glute-Ham Raise
50 reps

Single Leg Pull Circuit (Choose 1)
SL Plate RDL
25, 35, 45, 55 x10
SL RDL (1DB)
3 x 8-12
SL RDL (2 DBs)
3 x 8-12
SL Band RDL
50 reps
SL Plate RDL
25, 35, 45, 55 x10
SL RDL (1DB)
3 x 8-12
SL RDL (2 DBs)
3 x 8-12

Week 2
Haulting Clean
85%x10x1

Barbell RDL
80%x8 6, -10% x10

Weighted Glute-Ham Raise
40 reps

Single Leg Pull Circuit (Choose 1)
SL Plate RDL
25, 35, 45, 55 x10
SL RDL (1DB)
3 x 8-12
SL RDL (2 DBs)
3 x 8-12
SL Band RDL
50 reps
SL Plate RDL
25, 35, 45, 55 x10
SL RDL (1DB)
3 x 8-12
SL RDL (2 DBs)
3 x 8-12

Week 3
Hang Clean
85%x4x4

Trap Bar DL 88%
x 5,3,2
Eccentric Loaded Glute-Ham Raise
30 reps

Single Leg Pull Circuit (Choose 1)
SL Plate RDL
25, 35, 45, 55 x10
SL RDL (1DB)
3 x 8-12
SL RDL (2 DBs)
3 x 8-12
SL Band RDL
50 reps
SL Plate RDL
25, 35, 45, 55 x10
SL RDL (1DB)
3 x 8-12
SL RDL (2 DBs)
3 x 8-12

Week 4
Clean from Rack
80%x8x2

Barbell RDL
83%x7,5,-10%x9

Glute-Ham Raise
40 reps

Single Leg Pull Circuit (Choose 1)
SL Plate RDL
25, 35, 45, 55 x10
SL RDL (1DB)
3 x 8-12
SL RDL (2 DBs)
3 x 8-12
SL Band RDL
50 reps
SL Plate RDL
25, 35, 45, 55 x10
SL RDL (1DB)
3 x 8-12
SL RDL (2 DBs)
3 x 8-12

Week 5
Hang Clean
90%x6x3

Trap Bar DL 90%
x 4,3,2,1

Glute-Ham Raise
75 reps

Single Leg Pull Circuit (Choose 1)
SL Plate RDL
25, 35, 45, 55 x10
SL RDL (1DB)
3 x 8-12
SL RDL (2 DBs)
3 x 8-12
SL Band RDL
50 reps
SL Plate RDL
25, 35, 45, 55 x10
SL RDL (1DB)
3 x 8-12
SL RDL (2 DBs)
3 x 8-12

Week 6
Clean from Floor
90%x10x1

Barbell RDL
85%x6,4,-10%x8

Glute-Ham Raise
Weighted 60 reps

Single Leg Pull Circuit (Choose 1)
SL Plate RDL
25, 35, 45, 55 x10
SL RDL (1DB)
3 x 8-12
SL RDL (2 DBs)
3 x 8-12
SL Band RDL
50 reps
SL Plate RDL
25, 35, 45, 55 x10
SL RDL (1DB)
3 x 8-12
SL RDL (2 DBs)
3 x 8-12

Week 7
Clean from Rack
85%x8x2

Trap Bar DL 93%
x 3,2,1

Eccentric Loaded Glute-Ham Raise
50 reps

Week 8
Clean from Floor
95%x1-4RM

TUESDAY AM
Upper Body ME

PRE/ POST Session
Movement Prep

Soft Tissue Work
Ankle Mobility
Hurdle Drill
Couch Stretch
T-Spine Mobility
Pre-Hab
5-Way Neck
PSG
Ext Rotation
Core Stability
Anti-Rotation
Band TKEs
Hip Abduction
Commitments
Upper Arm
Grip
PNF Stretch

Week 1
BB Hang Snatch
85%x5x3

Bench Press
80% x8,6,4,(-10%x10)

UH Grip Chin-Up
Ladder -10 sets

Inc DB Press
CS DB Row

100 reps of
(choose one):
Up-The Rack
Push-Up
Susp. Push-Up
SB Push-Up
MB Push-Up
Chain Push-Up
Band Push-Up
DB Inc. Push-Up
Partner Push-up
Superseted With
100 reps of
(choose one):
Strap Row
1 Arm Strap Row
Band Row
Band Pull-Down
Diesel Row w/
Chains
Flexed Arm Hang
Inv. Rack Row
MR Towel Row

Week 2
Barbell Snatch from Blocks
88%x8x2

Bench Press
85% x6,4,2,(-10%x8)

OH Grip Pull-Up
Ladder -10 sets

Inc DB Alt Press
HS DB Row

100 reps of
(choose one):
Up-The Rack
Push-Up
Susp. Push-Up
SB Push-Up
MB Push-Up
Chain Push-Up
Band Push-Up
DB Inc. Push-Up
Partner Push-up
Superseted With
100 reps of
(choose one):
Strap Row
1 Arm Strap Row
Band Row
Band Pull-Down
Diesel Row w/
Chains
Flexed Arm Hang
Inv. Rack Row
MR Towel Row

Week 3
Barbell Snatch from Floor
90%x10x1

Bench Press
90% x4,3,2,1,(-10%x6)

NG Pull-Up
Ladder -10 sets

Inc DB Duo Press
CS DB Row

100 reps of
(choose one):
Up-The Rack
Push-Up
Susp. Push-Up
SB Push-Up
MB Push-Up
Chain Push-Up
Band Push-Up
DB Inc. Push-Up
Partner Push-up
Superseted With
100 reps of
(choose one):
Strap Row
1 Arm Strap Row
Band Row
Band Pull-Down
Diesel Row w/
Chains
Flexed Arm Hang
Inv. Rack Row
MR Towel Row

Week 4
1 Arm DB Snatch
88%x4x4

Fat Bar Bench Press
85%x5,3,2 -10% Board Press x max reps

Fat Grip Pull-Up
Ladder -10 sets

Inc DB Press
CS DB Row

100 reps of
(choose one):
Up-The Rack
Push-Up
Susp. Push-Up
SB Push-Up
MB Push-Up
Chain Push-Up
Band Push-Up
DB Inc. Push-Up
Partner Push-up
Superseted With
100 reps of
(choose one):
Strap Row
1 Arm Strap Row
Band Row
Band Pull-Down
Diesel Row w/
Chains
Flexed Arm Hang
Inv. Rack Row
MR Towel Row

Week 5
BB Hang Snatch
88%x4x3

Bench Press
88% x5,3,2,(-10%x7)

MG Pull-Up - 50 total reps

Inc DB Alt Press
HS DB Row

100 reps of
(choose one):
Up-The Rack
Push-Up
Susp. Push-Up
SB Push-Up
MB Push-Up
Chain Push-Up
Band Push-Up
DB Inc. Push-Up
Partner Push-up
Superseted With
100 reps of
(choose one):
Strap Row
1 Arm Strap Row
Band Row
Band Pull-Down
Diesel Row w/
Chains
Flexed Arm Hang
Inv. Rack Row
MR Towel Row

Week 6
Barbell Snatch from Blocks
90%x6x2

Bench Press
93% x3,2,1,1,(-10%x5)

NG Grip Pull-Up
4RM then 20 total reps

Inc DB Duo Press
CS DB Row
100 reps of
(choose one):
Up-The Rack
Push-Up
Susp. Push-Up
SB Push-Up
MB Push-Up
Chain Push-Up
Band Push-Up
DB Inc. Push-Up
Partner Push-up
Superseted With
100 reps of
(choose one):
Strap Row
1 Arm Strap Row
Band Row
Band Pull-Down
Diesel Row w/
Chains
Flexed Arm Hang
Inv. Rack Row
MR Towel Row

Week 7
1 Arm DB Snatch
90%x3x3

Fat Bar Bench
Press w/ Chains
70%x 5,3,2 -10% Board Press x max reps

OH Grip Pull-Up
3RM then 20 total reps

1 Arm Inc DB Press
Inc DB Row

Week 8
Barbell Snatch from Floor
95%x1-5RM

Bench Press
95% x2-4RM

Cadence Chin-Up Rep Test

THURSDAY AM
Speed & ME Lower Body

PRE/ POST Session
Movement Prep

Soft Tissue Work
Ankle Mobility
Hurdle Drill
Couch Stretch
T-Spine Mobility
Pre-Hab
5-Way Neck
PSG
Ext Rotation
Core Stability
Anti-Rotation
Band TKEs
Hip Abduction
Commitments
Upper Arm
Grip
PNF Stretch

Box Jump
(10-15 jumps)

Prone Starts
(10) 10s w/ 30s RI

Back Squat
80% x8,6,4,(-10%x10)

Glute-Ham Raise
50 reps

SL Plate RDL
25, 35, 45, 55 x10

Week 2
Box Jump
(15-20 jumps)

Supine Starts
(6) 10s w/ 30s RI
(4) 15s w/ 45s RI

Back Squat
85% x6,4,2,(-10%x8)

Glute-Ham Raise
Weighted 40 reps

SL RDL (1DB)
3 x 8-12

Week 3
Box Jump
(10 jumps)
Depth Jump
(12-15 jumps)

Kneeling Starts
(6) 10s w/ 30s RI
(4) 15s w/ 45s RI

Back Squat
90% x4,3,2,1,(-10%x6)

Eccentric Loaded Glute-Ham Raise
30 reps

SL RDL (2 DBs)
3 x 8-12

Week 4
Seated Box Jump
(20 jumps)

Parallel Starts
(4) 10s w/ 30s RI
(4) 15s w/ 45s RI
(2) 20s w/ 60s RI

Box Squat w/Bands 8x2 w/60%

Glute-Ham Raise
40 reps

SL Band RDL
50 reps

Week 5
Box Jump
(10 jumps)
Depth Jump
(10-15 jumps)

Staggered Starts
(4) 10s w/ 30s RI
(4) 15s w/ 45s RI
(2) 20s w/ 60s RI

Back Squat
88%x5,3,2,(-10%x8)

Glute-Ham Raise
75 reps

SL Plate RDL
25, 35, 45, 55 x10

Week 6
Box Jump
(10 jumps)

SL Box Jump
(10 jumps)

Testing Starts
(4) 10s w/ 30s RI
(4) 15s w/ 45s RI
(2) 20s w/ 60s RI

Back Squat
93% x3,2,1,1,(-10%x5)

Weighted Glute-Ham Raise
60 reps

SL RDL (1DB)
3 x 8-12

Week 7
Box Jump
(10 jumps)

SL Depth Jump
(10 jumps)

Testing Starts
(10) 10s w/ 30s RI

Box Squat w/Chains 8x2 w/60%

Hex Bar DL
88%x 5,3,1

Eccentric Loaded Glute-Ham Raise
50 reps

SL RDL (2 DBs)
3 x 8-12

Week 8

Vertical Jump Test(Vertec)

Back Squat
95%x2,1,1,(-10%x4)

FRIDAY PM
Strongman & RE Upper Body

Week 1
Med Ball Throws x 50
Rotation:
- Standing Push
- Standing Scoop
- Kneeling Scoop
- Crow-hop Push
- COD Push
Scoop = Rapid
Push = Short

Extension:
- Standing Fwd
- Fwd Ground
- Kneeling Fwd
- Bkwrd for Ht.
- Bkwrd for Dist.

Flexion:
Lying Sit Up
Floor Slams
Crow Hop
Lateral

Week 1
Fat Gripz DB Clean & Press:
max reps for time

BB OH Press
80% x8,6,4,(-10%x10)

Choose 1
1 Arm DB Row
1 Arm KB Row from Floor
Renegade Row
Arm-over-Arm

Choose 1
1-2-3-4 Board Press
Swiss Bar Grip Bench Press
Mini-Band Stability Press
Stability Ball DB Press

Conditioning Circuit (Varied)
Prowler Push
Relays, Ropes,
Sledgehammers,
Wall-Walks

Week 2
Atlas Stone over Bar:
max reps for time

BB OH Press
85% x5,3,2,(-10%x8)

Choose 1
1 Arm DB Row
1 Arm KB Row from Floor
Renegade Row
Arm-over-Arm

Choose 1
1-2-3-4 Board Press
Swiss Bar Grip Bench Press
Mini-Band Stability Press
Stability Ball DB Press

Conditioning Circuit (Varied)
Prowler Push
Relays, Ropes,
Sledgehammers,
Wall-Walks

Week 3
Axle Clean & Press:
max reps for time

185/205/225 Bench Rep Test

Choose 1
1 Arm DB Row
1 Arm KB Row from Floor
Renegade Row
Arm-over-Arm

Choose 1
1-2-3-4 Board Press
Swiss Bar Grip Bench Press
Mini-Band Stability Press
Stability Ball DB Press

Conditioning Circuit (Varied)
Prowler Push
Relays, Ropes,
Sledgehammers,
Wall-Walks

Week 4
Farmers/ Prowler Medley
set dist.For time

DB Push Press
90% x4,3,2,1,(-10%x6)

Choose 1
1 Arm DB Row
1 Arm KB Row from Floor
Renegade Row
Arm-over-Arm

Choose 1
1-2-3-4 Board Press
Swiss Bar Grip Bench Press
Mini-Band Stability Press
Stability Ball DB Press

Conditioning Circuit (Varied)
Prowler Push
Relays, Ropes,
Sledgehammers,
Wall-Walks

Week 5
Log Clean & Press:
max reps for time

185/205/225 Bench Rep Test

Choose 1
1 Arm DB Row
1 Arm KB Row from Floor
Renegade Row
Arm-over-Arm

Choose 1
1-2-3-4 Board Press
Swiss Bar Grip Bench Press
Mini-Band Stability Press
Stability Ball DB Press

Conditioning Circuit (Varied)
Prowler Push
Relays, Ropes,
Sledgehammers,
Wall-Walks

Week 6
Tire Flip Medley
350x2, 450x2, 550x2, 650x2 for time

BB Push Press
93% x3,2,1,(-10%x5)

Choose 1
1 Arm DB Row
1 Arm KB Row from Floor
Renegade Row
Arm-over-Arm

Choose 1
1-2-3-4 Board Press
Swiss Bar Grip Bench Press
Mini-Band Stability Press
Stability Ball DB Press

Conditioning Circuit (Varied)
Prowler Push
Relays, Ropes,
Sledgehammers,
Wall-Walks

Week 7
STRONGMAN GRAND PRIX AWARDS

Dynamic Bench Press
60% x8x3 w/ Mini-Bands
NO CONDITIONING
* Athletes are divided into 5 different weight classes and scored are totaled each week.
Weights of implements are determined by weight class


My Training
MONDAY PM
SS Yoke Bar Squat

80% for 5 triples

supersetted with...

Box Jumps
5 doubles

Single Leg BB RDL
1x10

Glute-Hame Raise
1x10

Ring Fall-Outs
1x20

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