Football Training Program - 4 Week Program - March 2021 - OFF SEASON
High School Football MARCH - 5 Week Block
4- Day Strength Program based on where you are at in the year (In season, Out of Season, Summer)
Focus: Stability/ Mobility/ Movement Patterns/Core Strength and Stability
Goals: Prepare athletes to get back into the swing of conditioning (treat these 4-8 weeks as marinating a steak!
3 Day - Strength Program
2- Day Conditioning
2 Day Active Recovery
*Before each lift you MUST do the WARM-UP or a WARM-UP of your choice! Your warm-up should prime your athletes to lift and move!
*Every one of us is different. So this program will work for those who follow it with consistency. Water, food, and sleep are very important the success and growth of an athlete. If you spend 5 hours a week in the weight room your athlete has 163 hours on their own. Make sure they fuel and recover or else you truly are wasting time and energy! Results and equipment may vary from weight room to weight room depending on what you have!
Click Warm Up to go straight to our warm-up program!
3 Day - Strength Program
4 Day Active Recovery
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Monday: After warm up complete Core and Med ball work:
1a. Rotational Med Ball Slams – 3 x14
1b. Suitcase Crunches – 3 x 25
1c. Plank – 3 x 1 min
Strength Programming: (Please note 3 x 10/8/6 = set 1 = 10 reps, set 2 = 8 reps, set 3 = 6 reps)
1a. DB Bridges – 3 x 10
1b. Goblet Squats – 3 x 10/8/6
1c. Jump Squats – 3 x 5
(Explode up and absorb force *hold landing for 2 sec)
1d. Glute Hams – 3 x 10
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2a. Alt Db Bench – 3 x 8/6/4 with a drop set
(2 seconds down then explode up)
2b. DB INC Row– 3 x 12/10/8
2d. Push Back Lunges – 3 x 5 each leg
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3a. Farmer Carry w/ 10 Shrugs – 3 x 20 yards
3b. Side to Front Raises – 3 x 15
3c. RDL – 4 x 6
Cool Down: PVC Shoulder Mobility/Foam Roll/Big Band Stretch
Recovery: Jesus, Water, Food, Sleep
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Tuesday:
After warm up complete Core and Med ball work:
1a. Med Ball Slams – 3 x 12
1b. Side Plank Leg Raise – 3 x 8 each side
1c. Hollow Bottom Hold – 3 x 20 seconds
ACTIVE RECOVERY
Yoga
Stretch
Pool Workout
Do something!!!
Wednesday: After warm up complete Core and Med ball work:
1a. Rotational Med Ball Slams – 3 x14
1b. Suitcase Crunches – 3 x 25
1c. Plank – 3 x 1 min
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Strength Programming:
1a. DB Bridges – 3 x 10
1b. Side Lunges – 3 x 5/4/4/3
1c. Power Step Ups - 3 x 4 each
1d. Hamstring Curls – 3 x 10
(FULL RANGE OF MOTION, big squeeze)
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2a. DB Incline Bench – 3 x 10/8/6 w/ 10 push ups after each set
2b. Pull Ups– 3 x 10/8/6 each
2c. Saber Pulls – 3 x 14 each
2d. Step back Lunges– 3 x 6/5/4/4 each leg
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3a. Bicep Curl – 4 x 10
3b. Tricep Variation – 4x10
(SLOW AND CONTROLLED)
Cool Down: PVC Shoulder Mobility/Foam Roll/Big Band Stretch
Recovery: Jesus, Water, Food, Sleep
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Thursday: After warm up complete Core and Med ball work:
1a. Med Ball Slams – 3 x 14
1b. Side Plank Leg Raise – 3 x 10 each side
1c. Hollow Bottom Hold – 3 x 30 seconds
ACTIVE RECOVERY
Yoga
Stretch
Pool Workout
Do something!!!
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Friday: After warm up complete Core and Med ball work:
1a. Rotational Med Ball Slams – 3 x14
1b. Suitcase Crunches – 3 x 25
1c. Plank – 3 x 1 min
Strength Programming:
1a. DB Bridges – 4 x 10
1b. Barefoot Heels Elevated Eccentric Goblet Squats – 4 x 10/8/6/6
(No Shoes and put a 5 or 10 LB Plate under your heels)
1c. Jump Squats – 4 x 5
(Explode up and absorb force *hold landing for 2 sec)
1d. Glute Hams – 4 x 10
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2a. Bench– 3 x 10/8/6 w/ 10 moving box push ups each set
(2 seconds down then pause 2 seconds, then explode up)
2b. Inverted Pull-Ups – 3 x 15
2c. Face Pulls – 3 x 15
2d. Push Back Lunges – 4 x 6/5/4/4 each leg
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3a. Farmer Carry w/ 10 Shrugs – 3 x 20 yards
3b. Side to Front Raises – 3 x 15
3c. Bicep Curl – 4 x 10
3d. Tricep Variation – 4x10
Cool Down: PVC Shoulder Mobility/Foam Roll/Big Band Stretch
Recovery: Jesus, Water, Food, Sleep
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Saturday: Complete the Dynamic Warm Up and Core of Choice
Click Warm Up to go straight to our warm-up program!
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Sunday: Active Rest: Church, Walk, Hike, Yoga, Shoot Hoops, Golf, Rest in Jesus
