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    Off Season Strength Program Week 4-5

    Uploaded by

    Tyler Wrice
    The document provides a 6-week workout plan split into Monday, Tuesday, Thursday and Friday. It includes exercises such as power cleans, squats, bench presses, rows and presses. Rep schemes and weight progression are outlined on a weekly basis starting at 70% of capacity in weeks 4-5 and increasing to 75% in week 6. The goal is to improve strength and power for football through compound lifts and isolation exercises targeting major muscle groups.

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    Off Season Strength Program Week 4-5

    Uploaded by

    Tyler Wrice
    60 views2 pages
    The document provides a 6-week workout plan split into Monday, Tuesday, Thursday and Friday. It includes exercises such as power cleans, squats, bench presses, rows and presses. Rep schemes and weight progression are outlined on a weekly basis starting at 70% of capacity in weeks 4-5 and increasing to 75% in week 6. The goal is to improve strength and power for football through compound lifts and isolation exercises targeting major muscle groups.

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    The document provides a 6-week workout plan split into Monday, Tuesday, Thursday and Friday. It includes exercises such as power cleans, squats, bench presses, rows and presses. Rep schemes and weight progression are outlined on a weekly basis starting at 70% of capacity in weeks 4-5 and increasing to 75% in week 6. The goal is to improve strength and power for football through compound lifts and isolation exercises targeting major muscle groups.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Download as xls, pdf, or txt
    60 views2 pages

    Off Season Strength Program Week 4-5

    Uploaded by

    Tyler Wrice
    The document provides a 6-week workout plan split into Monday, Tuesday, Thursday and Friday. It includes exercises such as power cleans, squats, bench presses, rows and presses. Rep schemes and weight progression are outlined on a weekly basis starting at 70% of capacity in weeks 4-5 and increasing to 75% in week 6. The goal is to improve strength and power for football through compound lifts and isolation exercises targeting major muscle groups.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Download as xls, pdf, or txt
    of 2

    POWER ATHLETE FOOTBALL

    OFF-SEASON WORKOUT
    WEEKS 4 - 5 @ 70% WEEK 6 @ 75%
    Warm-up:
    M SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
    O EXERCISES WT REP WT REP WT REP WT REP WT REP WT REP
    N Power Clean 95LBS. 10 6 6 6
    D Bent Over Rows 135 10 10 8 8 8
    A Squat BAR 20 135 15 10 5 5 5
    Y Leg Press 15 20 20
    Stiff Leg Deads 8 8 8
    Neck

    T SET 1 SET 2 SET 3 SET 4 SET 5 SET 6


    U EXERCISES WT REP WT REP WT REP WT REP WT REP WT REP
    E Bench Press BAR 20 135 10 8 5 5 5
    S Incline Press 10 6 6 6
    D Split Jerk 115 12 135 10 8 6 6
    A High Pulls 5 5 5
    Y Close Grip Bench 12 10 8 8
    Neck
    Situps

    T SET 1 SET 2 SET 3 SET 4 SET 5 SET 6


    H EXERCISES WT REP WT REP WT REP WT REP WT REP WT REP
    U Hang Clean 95 10 115 10 5 5 5
    R D.B. Row 8 8 8
    S Front Squat 12 10 10
    D Leg Curls 15 15 15
    A Calves 10 10 10
    Y

    F Bench Press BAR 20 135 12 8 6 Use 65% for reps 8 & 6


    R DB Incline Bench Press 12 10 8 8
    I Standing Military 10 6 4 4 4
    D Lying Tri Extentions 12 8 8 8
    A Bicep Curls 10 10 10 10
    Y Neck
    Situps
    % for reps 8 & 6

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