High School Football 32 Week Non-Olympic Program XLATHLETE.

COM
https://www.xlathlete.com/download/32-week-high-school-football-non-olympic-weeks/

Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up

Warm-Up/ Pre-hab

Warm-Up/ Pre-hab
Warm-Up/ Pre-hab

3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg
Toe Reach Squat X 10 Toe Reach Squat X 10 Toe Reach Squat X 10
MB Twist X 15 each side MB Twist X 15 each side MB Twist X 15 each side
MB Toe Touches X 10 MB Toe Touches X 10 MB Toe Touches X 10

Athlete: Martin Cianni Maxes SQT 140 BCH 100 DL 130

Day 1 Week 1 vbbnxb Day 2 Week 1 vbbnxb Day 3 Week 1 vbbnxb
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 12 70 - 85 2 Step-Up 12 30 - 40 2 each leg Alt. Piston Squat 12 Bodyweight 2 each leg
Dynamic Lat Pull 12 25 - 35 DB Twisting Row 12 10 - 20 Lat Pull Down 12 45 - 55
DB Incline Fly 12 5 - 15 DB Incline Press 12 10 - 20 Bench Press 12 50 - 60
Bike Sprint OR T-10 Bike Sprint OR T-10 Bike Sprint OR T-10
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest
PB Leg Curl 12 No Weight 2 PB Leg Curl 12 No Weight 2 DB RDL 12 No Weight 2
Bench Press 12 50 - 60 DB Bench Press 12 15 - 25 DB Incline Press 12 10 - 20
DB Curl to Press 12 5 - 15 Reverse Curl 12 15 - 25 DB Curl to Press 12 5 - 15
Bike Sprint OR T-10 Bike Sprint OR T-10 Bike Sprint OR T-10
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest
Alt. Piston Squat 12 Body Weight 2 each leg Alt. Piston Squat 12 Bodyweight 2 each leg DB Walking Lunge 12 30 - 40 2 each leg
Sup-Pro Tri Ext 12 5 - 15 Tricep Push Down 12 25 - 35 Sup-Pro Tri Ext 12 5 - 15
MB Twist 12 15-25 each side Full Bench Curl-Up 12 Bodyweight MB Twist 12 15-25
Bike Sprint OR T-10 Bike Sprint OR T-10 Bike Sprint OR T-10 each side
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest
Alt. Bench Glute Lift 12 Bodyweight 2 DB RDL 12 20 30 2 Alt. Bench Glute Lift 12 Bodyweight 2
OH Lateral Raise 12 5 - 10 OH Lateral Raise 12 5 - 10 Arnold Press 12 10 - 15
Gopher U-Abs 12 25-45 each side MB Twist 12 15-25 each side Gopher U-Abs 12 25-45
Bike Sprint OR T-10 Bike Sprint OR T-10 Bike Sprint OR T-10
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest
DB Twisting Row 12 10 - 20 2 Chin Grip Lat Pull Down 12 40 - 50 2 Chin Grip Lat Pull Down 12 40 - 50 2
Close Grip Push-Up 12 Bodyweight DB Tricep Extension 12 5 - 15 Rev Grip Tri Push Down 12 25 - 35
Straight Bar Curl 12 15 - 25 Alternating DB Curl 12 5 - 15 Straight Bar Curl 12 15 - 25
Bike Sprint OR T-10 Bike Sprint OR T-10 Bike Sprint OR T-10
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest

Complete all sets at one block then move onto the next
OR
Complete each block one time in order and then repeat
Complete all exercises/workout in order without rest

Program Designed by Kyle Ochsner, MS, ATC, SCCC

 High School Football 32 Week Non-Olympic Program XLATHLETE.COM
Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up

Warm-Up/ Pre-hab

Warm-Up/ Pre-hab
Warm-Up/ Pre-hab

3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg
Toe Reach Squat X 10 Toe Reach Squat X 10 Toe Reach Squat X 10
MB Twist X 15 each side MB Twist X 15 each side MB Twist X 15 each side
MB Toe Touches X 10 MB Toe Touches X 10 MB Toe Touches X 10

Athlete: Test Maxes SQT #N/A BCH #N/A DL #N/A

Day 1 Week 2 vbbnxb Day 2 Week 2 vbbnxb Day 3 Week 2 vbbnxb
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 14 #N/A - #N/A 2 Step-Up 14 #N/A - #N/A 2 each leg Alt. Piston Squat 14 Bodyweight 2 each leg
Dynamic Lat Pull 14 #N/A - #N/A DB Twisting Row 14 #N/A - #N/A Lat Pull Down 14 #N/A - #N/A
DB Incline Fly 14 #N/A - #N/A DB Incline Press 14 #N/A - #N/A Bench Press 14 #N/A - #N/A
Bike Sprint OR T-20 Bike Sprint OR T-20 Bike Sprint OR T-20
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest
PB Leg Curl 14 No Weight 2 PB Leg Curl 14 No Weight 2 DB RDL 14 No Weight 2
Bench Press 14 #N/A - #N/A DB Bench Press 14 #N/A - #N/A DB Incline Press 14 #N/A - #N/A
DB Curl to Press 14 #N/A - #N/A Reverse Curl 14 #N/A - #N/A DB Curl to Press 14 #N/A - #N/A
Bike Sprint OR T-20 Bike Sprint OR T-20 Bike Sprint OR T-20
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest
Alt. Piston Squat 14 Body Weight 2 each leg Alt. Piston Squat 14 Bodyweight 2 each leg DB Walking Lunge 14 #N/A - #N/A 2 each leg
Sup-Pro Tri Ext 14 #N/A - #N/A Tricep Push Down 14 #N/A - #N/A Sup-Pro Tri Ext 14 #N/A - #N/A
MB Twist 14 15-25 each side Full Bench Curl-Up 14 Bodyweight MB Twist 14 15-25
Bike Sprint OR T-20 Bike Sprint OR T-20 Bike Sprint OR T-20 each side
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest
14 Bodyweight
Alt. Bench Glute Lift 2 DB RDL 14 #N/A #N/A 2 Alt. Bench Glute Lift 14 Bodyweight 2
OH Lateral Raise 14 #N/A - #N/A OH Lateral Raise 14 #N/A - #N/A Arnold Press 14 #N/A - #N/A
Gopher U-Abs 14 25-45 each side MB Twist 14 15-25 each side Gopher U-Abs 14 25-45
Bike Sprint OR T-20 Bike Sprint OR T-20 Bike Sprint OR T-20
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest
DB Twisting Row 14 #N/A - #N/A 2 Chin Grip Lat Pull Down 14 #N/A - #N/A 2 Chin Grip Lat Pull Down 14 #N/A - #N/A 2
Close Grip Push-Up 14 Bodyweight DB Tricep Extension 14 #N/A - #N/A Rev Grip Tri Push Down 14 #N/A - #N/A
Straight Bar Curl 14 #N/A - #N/A Alternating DB Curl 14 #N/A - #N/A Straight Bar Curl 14 #N/A - #N/A
Bike Sprint OR T-20 Bike Sprint OR T-20 Bike Sprint OR T-20
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest

Complete all sets at one block then move onto the next
OR
Complete each block one time in order and then repeat
Complete all exercises/workout in order without rest

Program Designed by Kyle Ochsner, MS, ATC, SCCC

 High School Football 32 Week Non-Olympic Program XLATHLETE.COM
Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up

Warm-Up/ Pre-hab

Warm-Up/ Pre-hab
Warm-Up/ Pre-hab

3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg
Toe Reach Squat X 10 Toe Reach Squat X 10 Toe Reach Squat X 10
MB Twist X 15 each side MB Twist X 15 each side MB Twist X 15 each side
MB Toe Touches X 10 MB Toe Touches X 10 MB Toe Touches X 10

Athlete: Test Maxes SQT #N/A BCH #N/A DL #N/A

Day 1 Week 3 vbbnxb Day 2 Week 3 vbbnxb Day 3 Week 3 vbbnxb
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Hex Bar DL T-20 #N/A - #N/A 1 10 sec rest Messier Front Squat T-20 #N/A - #N/A 1 10 sec rest KB/DB Deadlift T-20 #N/A - #N/A 1 10 sec rest
DB Curl to Press T-20 #N/A - #N/A 10 sec rest DB Curl to Arnold T-20 #N/A - #N/A 10 sec rest Arnold Press T-20 #N/A - #N/A 10 sec rest
Inverted Row T-20 Bodyweight 10 sec rest Decline Push-Up T-20 Bodyweight 10 sec rest DB Twisting Row T-20 #N/A - #N/A 10 sec rest
MB Push-Up T-20 Bodyweight 10 sec rest DB RDL T-20 #N/A - #N/A 10 sec rest MB Twist T-20 15-25 10 sec rest
DB RDL + Shrug T-20 #N/A - #N/A 10 sec rest Face Pulls T-20 #N/A - #N/A 10 sec rest PB Leg Curl T-20 Bodyweight 10 sec rest
Burpees T-20 Bodyweight 60 sec rest Full Bench Curl-Up T-20 Bodyweight 60 sec rest 3 Hurdle Lateral T-20 Bodyweight 60 sec rest
Alt. Piston Squat T-20 Bodyweight 1 10 sec rest Lateral Step-Up T-20 #N/A - #N/A 1 10 sec rest DB Lunge T-20 #N/A - #N/A 1 10 sec rest
Arnold Press T-20 #N/A - #N/A 10 sec rest Hammer Curls T-20 #N/A - #N/A 10 sec rest Plate Row T-20 25-45 10 sec rest
Cobras T-20 Bodyweight 10 sec rest DB Twisting Row T-20 #N/A - #N/A 10 sec rest MB Push-Up T-20 Bodyweight 10 sec rest
MB Twist T-20 15-25 10 sec rest DB Tricep Extension T-20 #N/A - #N/A 10 sec rest Frnt Delt Raise T-20 #N/A - #N/A 10 sec rest
DB Row T-20 #N/A - #N/A 10 sec rest Bench Dips T-20 Bodyweight 10 sec rest DB Tricep Extension T-20 #N/A - #N/A 10 sec rest
Mountain Climbers T-20 Bodyweight 60 sec rest Burpees T-20 Bodyweight 60 sec rest Mountain Climbers T-20 Bodyweight 60 sec rest
Goblet Squat T-20 #N/A - #N/A 1 10 sec rest Hindu Squat T-20 Bodyweight 1 10 sec rest Alt. Piston Squat T-20 Bodyweight 1 10 sec rest
Bench Dips T-20 Bodyweight 10 sec rest Inverted Row T-20 Bodyweight 10 sec rest Inverted Row T-20 Bodyweight 10 sec rest
Plate Row T-20 25-45 10 sec rest DB Bench Press T-20 #N/A - #N/A 10 sec rest Zercher Good Morning T-20 #N/A - #N/A 10 sec rest
PB Leg Curl T-20 Bodyweight 10 sec rest Alt. Bench Glute Lift T-20 Bodyweight 10 sec rest Full Bench Curl-Up T-20 Bodyweight 10 sec rest
V-Ups T-20 Bodyweight 10 sec rest MB Twist T-20 15-25 10 sec rest DB Bench Fly T-20 #N/A - #N/A 10 sec rest
Alt Scissor Hops T-20 Bodyweight 60 sec rest Metabolic Jumping T-20 Bodyweight 60 sec rest KB/DB Squat Jump Shrug T-20 10-20 60 sec rest
Step-Up T-20 #N/A - #N/A 1 10 sec rest KB/DB Deadlift T-20 #N/A - #N/A 1 10 sec rest Hex Bar DL T-20 #N/A - #N/A 1 10 sec rest
Lat Pull Down T-20 #N/A - #N/A 10 sec rest MB Hip Rotation T-20 10-20 10 sec rest MB Hip Rotation T-20 10-20 10 sec rest
DB Curl to Arnold T-20 #N/A - #N/A 10 sec rest Frnt Delt Raise T-20 #N/A - #N/A 10 sec rest DB RDL + Shrug T-20 #N/A - #N/A 10 sec rest
DB Tricep Extension T-20 #N/A - #N/A 10 sec rest Zercher Good Morning T-20 #N/A - #N/A 10 sec rest DB Twisting Row T-20 #N/A - #N/A 10 sec rest
Zercher Good Morning T-20 #N/A - #N/A 10 sec rest DB Bench Fly T-20 #N/A - #N/A 10 sec rest DB Bench Press T-20 #N/A - #N/A 10 sec rest
3 Hurdle Lateral T-20 Bodyweight 60 sec rest Alt. KB/MB Woodchopper T-20 10-20 60 sec rest Burpees T-20 Bodyweight 60 sec rest
DB Lunge T-20 #N/A - #N/A 1 10 sec rest Alt. Piston Squat T-20 Bodyweight 1 10 sec rest Hindu Squat T-20 Bodyweight 1 10 sec rest
MB Hip Rotation T-20 10-20 10 sec rest Alt DB Shoulder Press T-20 #N/A - #N/A 10 sec rest V-Ups T-20 Bodyweight 10 sec rest
DB Twisting Row T-20 #N/A - #N/A 10 sec rest Alt MB Push-Up T-20 Bodyweight 10 sec rest Zercher Good Morning T-20 #N/A - #N/A 10 sec rest
DB Bench Press T-20 #N/A - #N/A 10 sec rest DB RDL + Shrug T-20 #N/A - #N/A 10 sec rest DB Curl to Arnold T-20 #N/A - #N/A 10 sec rest
KB/DB Swing T-20 15-25 10 sec rest Cobras T-20 Bodyweight 10 sec rest Face Pulls T-20 #N/A - #N/A 10 sec rest
Bike Sprint T-20 60 sec rest KB/DB Squat Jump Shrug T-20 10-20 60 sec rest Alt Scissor Hops T-20 Bodyweight 60 sec rest
Perform all (6) exercises in one block in a circuit fashion 20 sec on 10 sec off for exercises in the circuit
Go all out on the exercises during the allotted time Allow 60 sec between circuits for rotation & rest
When one circuit is done rotate to the next circuit
Perform all circuits until complete
Program Designed by Kyle Ochsner, MS, ATC, SCCC
 High School Football 32 Week Non-Olympic Program XLATHLETE.COM
Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up

Warm-Up/ Pre-hab

Warm-Up/ Pre-hab
Warm-Up/ Pre-hab

3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg
Toe Reach Squat X 10 Toe Reach Squat X 10 Toe Reach Squat X 10
MB Twist X 15 each side MB Twist X 15 each side MB Twist X 15 each side
MB Toe Touches X 10 MB Toe Touches X 10 MB Toe Touches X 10

Athlete: Test Maxes SQT #N/A BCH #N/A DL #N/A

Day 1 Week 4 vbbnxb Day 2 Week 4 vbbnxb Day 3 Week 4 vbbnxb
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Hex Bar DL T-30 #N/A - #N/A 1 10 sec rest Messier Front Squat T-30 #N/A - #N/A 1 10 sec rest KB/DB Deadlift T-30 #N/A - #N/A 1 10 sec rest
DB Curl to Press T-30 #N/A - #N/A 10 sec rest DB Curl to Arnold T-30 #N/A - #N/A 10 sec rest Arnold Press T-30 #N/A - #N/A 10 sec rest
Inverted Row T-30 Bodyweight 10 sec rest Decline Push-Up T-30 Bodyweight 10 sec rest DB Twisting Row T-30 #N/A - #N/A 10 sec rest
MB Push-Up T-30 Bodyweight 10 sec rest DB RDL T-30 #N/A - #N/A 10 sec rest MB Twist T-30 15-25 10 sec rest
DB RDL + Shrug T-30 #N/A - #N/A 10 sec rest Face Pulls T-30 #N/A - #N/A 10 sec rest PB Leg Curl T-30 Bodyweight 10 sec rest
Burpees T-30 Bodyweight 60 sec rest Full Bench Curl-Up T-30 Bodyweight 60 sec rest 3 Hurdle Lateral T-30 Bodyweight 60 sec rest
Alt. Piston Squat T-30 Bodyweight 1 10 sec rest Lateral Step-Up T-30 #N/A - #N/A 1 10 sec rest DB Lunge T-30 #N/A - #N/A 1 10 sec rest
Arnold Press T-30 #N/A - #N/A 10 sec rest Hammer Curls T-30 #N/A - #N/A 10 sec rest Plate Row T-30 25-45 10 sec rest
Cobras T-30 Bodyweight 10 sec rest DB Twisting Row T-30 #N/A - #N/A 10 sec rest MB Push-Up T-30 Bodyweight 10 sec rest
MB Twist T-30 15-25 10 sec rest DB Tricep Extension T-30 #N/A - #N/A 10 sec rest Frnt Delt Raise T-30 #N/A - #N/A 10 sec rest
DB Row T-30 #N/A - #N/A 10 sec rest Bench Dips T-30 Bodyweight 10 sec rest DB Tricep Extension T-30 #N/A - #N/A 10 sec rest
Mountain Climbers T-30 Bodyweight 60 sec rest Burpees T-30 Bodyweight 60 sec rest Mountain Climbers T-30 Bodyweight 60 sec rest
Goblet Squat T-30 #N/A - #N/A 1 10 sec rest Hindu Squat T-30 Bodyweight 1 10 sec rest Alt. Piston Squat T-30 Bodyweight 1 10 sec rest
Bench Dips T-30 Bodyweight 10 sec rest Inverted Row T-30 Bodyweight 10 sec rest Inverted Row T-30 Bodyweight 10 sec rest
Plate Row T-30 25-45 10 sec rest DB Bench Press T-30 #N/A - #N/A 10 sec rest Zercher Good Morning T-30 #N/A - #N/A 10 sec rest
PB Leg Curl T-30 Bodyweight 10 sec rest Alt. Bench Glute Lift T-30 Bodyweight 10 sec rest Full Bench Curl-Up T-30 Bodyweight 10 sec rest
V-Ups T-30 Bodyweight 10 sec rest MB Twist T-30 15-25 10 sec rest DB Bench Fly T-30 #N/A - #N/A 10 sec rest
Alt Scissor Hops T-30 Bodyweight 60 sec rest Metabolic Jumping T-30 Bodyweight 60 sec rest KB/DB Squat Jump Shrug T-30 10-20 60 sec rest
Step-Up T-30 #N/A - #N/A 1 10 sec rest KB/DB Deadlift T-30 #N/A - #N/A 1 10 sec rest Hex Bar DL T-30 #N/A - #N/A 1 10 sec rest
Lat Pull Down T-30 #N/A - #N/A 10 sec rest MB Hip Rotation T-30 10-20 10 sec rest MB Hip Rotation T-30 10-20 10 sec rest
DB Curl to Arnold T-30 #N/A - #N/A 10 sec rest Frnt Delt Raise T-30 #N/A - #N/A 10 sec rest DB RDL + Shrug T-30 #N/A - #N/A 10 sec rest
DB Tricep Extension T-30 #N/A - #N/A 10 sec rest Zercher Good Morning T-30 #N/A - #N/A 10 sec rest DB Twisting Row T-30 #N/A - #N/A 10 sec rest
Zercher Good Morning T-30 #N/A - #N/A 10 sec rest DB Bench Fly T-30 #N/A - #N/A 10 sec rest DB Bench Press T-30 #N/A - #N/A 10 sec rest
3 Hurdle Lateral T-30 Bodyweight 60 sec rest Alt. KB/MB Woodchopper T-30 10-20 60 sec rest Burpees T-30 Bodyweight 60 sec rest
DB Lunge T-30 #N/A - #N/A 1 10 sec rest Alt. Piston Squat T-30 Bodyweight 1 10 sec rest Hindu Squat T-30 Bodyweight 1 10 sec rest
MB Hip Rotation T-30 10-20 10 sec rest Alt DB Shoulder Press T-30 #N/A - #N/A 10 sec rest V-Ups T-30 Bodyweight 10 sec rest
DB Twisting Row T-30 #N/A - #N/A 10 sec rest Alt MB Push-Up T-30 Bodyweight 10 sec rest Zercher Good Morning T-30 #N/A - #N/A 10 sec rest
DB Bench Press T-30 #N/A - #N/A 10 sec rest DB RDL + Shrug T-30 #N/A - #N/A 10 sec rest DB Curl to Arnold T-30 #N/A - #N/A 10 sec rest
KB/DB Swing T-30 15-25 10 sec rest Cobras T-30 Bodyweight 10 sec rest Face Pulls T-30 #N/A - #N/A 10 sec rest
Bike Sprint T-30 60 sec rest KB/DB Squat Jump Shrug T-30 10-20 60 sec rest Alt Scissor Hops T-30 Bodyweight 60 sec rest
Perform all (6) exercises in one block in a circuit fashion 30 sec on 10 sec off for exercises in the circuit
Go all out on the exercises during the allotted time Allow 60 sec between circuits for rotation & rest
When one circuit is done rotate to the next circuit
Perform all circuits until complete
Program Designed by Kyle Ochsner, MS, ATC, SCCC
 High School Football 32 Week Non-Olympic Program XLATHLETE.COM
Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up
Warm-Up/ Pre-hab

Warm-Up/ Pre-hab

Warm-Up/ Pre-hab
3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg
Toe Reach Squat X 10 Toe Reach Squat X 10 Toe Reach Squat X 10
Cuban Press Incline F8 X 8 Tea Cup X 6/leg Standing D1 X 6/leg
FWD Leg Cirlces 2X5/leg Scap Push-Ups X 10 Standing D2 X 6/leg
BKWD Leg Circles 2X5/leg
Athlete: Martin Cianni Maxes SQT 140 BCH 100 DL 130
Day 1 Week 5 vbbnxb Day 2 Week 5 vbbnxb Day 3 Week 5 vbbnxb
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 5 80 - 90 1 Bench Press 5 60 - 65 1 Hex Deadlift 5 75 - 80 1
5 90 - 95 1 5 65 - 70 1 or 5 80 - 85 1
pair w/ 5 95 - 100 1 pair w/ 5 70 - 70 1 (see below) 5 85 - 95 1
pair w/
Jump Squat 5 Bodyweight 3 MB Pass 5 8-12 3 Tuck Jumps 5 Bodyweight 3
DB Bench Press 8 25 - 30 3 Front Squat 8 70 - 80 3 Close Grip Bench 8 60 - 65 3
pair w/ pair w/ pair w/
Lat Pull Down 8 55 - 60 3 SL Calf Raises 10 25-45 3 bent knee Dynamic Lat Pull 8 45 - 45 3
pair w/ pair w/ pair w/
Full Bench Curl-Up 10 Bodyweight 3 Rear Deltoid 8 10 - 10 3 Gopher U-Abs 15 25-45 3
Step-Up 8 50 - 60 3 DB Incline Press 8 25 - 25 3 DB Walking Lunge 8 45 - 50 3
pair w/ pair w/ pair w/
DB RDL 8 25 - 35 3 Alt DB Shoulder Press 8 20 - 25 3 In-Line RDL 8 30 - 30 3
pair w/ pair w/ pair w/
MB Twist 15 15-25 3 Prone Forearm Bridge T-60 Bodyweight 3 Cobras 12 Bodyweight 3
DB Row 8 25 - 30 3 PB Leg Curl 8 Bodyweight 3 Barbell BO Row 8 50 - 55 3
pair w/ pair w/ pair w/
Manual Clams 8 Manual 3 Sup-Pro Tri Ext 10 15 - 15 3 Manual Leg Adduction 8 Manual 3
pair w/ pair w/ pair w/
DB Curl to Arnold 8 15 - 20 3 Supermans 12 Bodyweight 3 DB Curl to Arnold 8 15 - 20 3
*Hex DL Alternate
Single Leg Squat 5 40 - 40 1
5 40 - 45 1
5 45 - 45 1

Recovery Recovery Recovery

Foam Roller T-30 1 Isometric Chest Hold T-30 2 Foam Roller T-30 1

Lying Wall Leg Shakes T-30 2 Lying Wall Leg Shakes T-30 2 Hang Twist T-30 2

Program Designed by Kyle Ochsner, MS, ATC, SCCC

 High School Football 32 Week Non-Olympic Program XLATHLETE.COM
Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up

Warm-Up/ Pre-hab

Warm-Up/ Pre-hab
Warm-Up/ Pre-hab

3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg
Toe Reach Squat X 10 Toe Reach Squat X 10 Toe Reach Squat X 10
Cuban Press Incline F8 X 8 Tea Cup X 6/leg Standing D1 X 6/leg
FWD Leg Cirlces 2X5/leg Scap Push-Ups X 10 Standing D2 X 6/leg
BKWD Leg Circles 2X5/leg
Athlete: Test Maxes SQT 100 BCH #N/A DL #N/A
Day 1 Week 6 vbbnxb Day 2 Week 6 vbbnxb Day 3 Week 6 vbbnxb
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 3 65 - 70 1 Bench Press 3 #N/A - #N/A 1 Hex Deadlift 3 #N/A - #N/A 1
3 70 - 75 1 3 #N/A - #N/A 1 or 3 #N/A - #N/A 1
pair w/ 3 80 - 85 1 pair w/ 3 #N/A - #N/A 1 (see below) 3 #N/A - #N/A 1
pair w/
Jump Squat 5 Bodyweight 3 MB Pass 5 8-12 3 Tuck Jumps 5 3
DB Bench Press 8 #N/A - #N/A 3 Front Squat 8 55 - 60 3 Close Grip Bench 8 #N/A - #N/A 3
pair w/ pair w/ pair w/
Lat Pull Down 8 #N/A - #N/A 3 SL Calf Raises 10 25-45 3 bent knee Dynamic Lat Pull 8 #N/A - #N/A 3
pair w/ pair w/ pair w/
Full Bench Curl-Up 10 Bodyweight 3 Rear Deltoid 8 #N/A - #N/A 3 Gopher U-Abs 15 25-45 3
Step-Up 8 35 - 40 3 DB Incline Press 8 #N/A - #N/A 3 DB Walking Lunge 8 30 - 35 3
pair w/ pair w/ pair w/
DB RDL 8 20 - 25 3 Alt DB Shoulder Press 8 #N/A - #N/A 3 In-Line RDL 8 20 - 25 3
pair w/ pair w/ pair w/
MB Twist 15 15-25 3 Prone Forearm Bridge T-60 Bodyweight 3 Cobras 12 Bodyweight 3
DB Row 8 #N/A - #N/A 3 PB Leg Curl 8 Bodyweight 3 Barbell BO Row 8 #N/A - #N/A 3
pair w/ pair w/ pair w/
Manual Clams 8 Manual 3 Sup-Pro Tri Ext 10 #N/A - #N/A 3 Manual Leg Adduction 8 Manual 3
pair w/ pair w/ pair w/
DB Curl to Arnold 8 #N/A - #N/A 3 Supermans 12 Bodyweight 3 DB Curl to Arnold 8 #N/A - #N/A 3
*Hex DL Alternate
Single Leg Squat 3 30 - 30 1
3 35 - 35 1
3 40 - 40 1

Recovery Recovery Recovery

Foam Roller T-30 1 Isometric Chest Hold T-30 2 Foam Roller T-30 1

Lying Wall Leg Shakes T-30 2 Lying Wall Leg Shakes T-30 2 Hang Twist T-30 2

Program Designed by Kyle Ochsner, MS, ATC, SCCC

 High School Football 32 Week Non-Olympic Program XLATHLETE.COM
Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up

Warm-Up/ Pre-hab

Warm-Up/ Pre-hab
Warm-Up/ Pre-hab

3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg
Toe Reach Squat X 10 Toe Reach Squat X 10 Toe Reach Squat X 10
Cuban Press Incline F8 X 8 Tea Cup X 6/leg Standing D1 X 6/leg
FWD Leg Cirlces 2X5/leg Scap Push-Ups X 10 Standing D2 X 6/leg
BKWD Leg Circles 2X5/leg
Athlete: Test Maxes SQT 100 BCH 100 DL 100
Day 1 Week 7 vbbnxb Day 2 Week 7 vbbnxb Day 3 Week 7 vbbnxb
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 5 70 - 70 1 Bench Press 5 70 - 70 1 Hex Deadlift 5 70 - 70 1
3 75 - 80 1 3 75 - 80 1 or 3 75 - 80 1
pair w/ 1+ 85 - 90 1 reps to pair w/ 1+ 85 - 90 1 reps to (see below) 1+ 85 - 90 1 reps to
Reps completed: fatigue Reps completed: fatigue pair w/ Reps completed: fatigue
Jump Squat 5 Bodyweight 3 MB Pass 5 8-12 3 Tuck Jumps 5 Bodyweight 3
DB Bench Press 8 25 - 30 3 Front Squat 8 55 - 60 3 Close Grip Bench 8 60 - 65 3
pair w/ pair w/ pair w/
Lat Pull Down 8 55 - 60 3 SL Calf Raises 10 25-45 3 bent knee Dynamic Lat Pull 8 45 - 45 3
pair w/ pair w/ pair w/
Full Bench Curl-Up 10 Bodyweight 3 Rear Deltoid 8 10 - 10 3 Gopher U-Abs 15 25-45 3
Step-Up 8 35 - 40 3 DB Incline Press 8 25 - 25 3 DB Walking Lunge 8 30 - 35 3
pair w/ pair w/ pair w/
DB RDL 8 20 - 25 3 Alt DB Shoulder Press 8 20 - 25 3 In-Line RDL 8 20 - 25 3
pair w/ pair w/ pair w/
MB Twist 15 15-25 3 Prone Forearm Bridge T-60 Bodyweight 3 Cobras 12 Bodyweight 3
DB Row 8 25 - 30 3 PB Leg Curl 8 Bodyweight 3 Barbell BO Row 8 50 - 55 3
pair w/ pair w/ pair w/
Manual Clams 8 Manual 3 Sup-Pro Tri Ext 10 15 - 15 3 Manual Leg Adduction 8 Manual 3
pair w/ pair w/ pair w/
DB Curl to Arnold 8 15 - 20 3 Supermans 12 Bodyweight 3 DB Curl to Arnold 8 15 - 20 3
*Hex DL Alternate
Single Leg Squat 5 30 - 35 1
3 35 - 40 1
1+ 40 - 40 1 reps to
Reps completed: fatigue
Recovery Recovery Recovery
Foam Roller T-30 1 Isometric Chest Hold T-30 2 Foam Roller T-30 1

Lying Wall Leg Shakes T-30 2 Lying Wall Leg Shakes T-30 2 Hang Twist T-30 2

Perform as many reps as possible on last set

Record number of reps achieved in yellow box.

Program Designed by Kyle Ochsner, MS, ATC, SCCC

 High School Football 32 Week Non-Olympic Program XLATHLETE.COM
Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up

Warm-Up/ Pre-hab

Warm-Up/ Pre-hab
Warm-Up/ Pre-hab

3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg
Toe Reach Squat X 10 Toe Reach Squat X 10 Toe Reach Squat X 10
Cuban Press Incline F8 X 8 Tea Cup X 6/leg Standing D1 X 6/leg
FWD Leg Cirlces 2X5/leg Scap Push-Ups X 10 Standing D2 X 6/leg
BKWD Leg Circles 2X5/leg
Athlete: Test Maxes SQT #N/A BCH #N/A DL #N/A
Day 1 Week 8 DELOAD Day 2 Week 8 DELOAD Day 3 Week 8 DELOAD
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 5 #N/A - #N/A 1 Bench Press 5 #N/A - #N/A 1 Hex Deadlift 5 #N/A - #N/A 1
5 #N/A - #N/A 1 5 #N/A - #N/A 1 or 5 #N/A - #N/A 1
pair w/ 5 #N/A - #N/A 1 pair w/ 5 #N/A - #N/A 1 (see below) 5 #N/A - #N/A 1
pair w/
Jump Squat 5 Bodyweight 3 MB Pass 5 8-12 3 Tuck Jumps 5 Bodyweight 3
DB Bench Press 8 Choose 3 Front Squat 8 Choose 3 Close Grip Bench 8 Choose 3
pair w/ pair w/ pair w/
Lat Pull Down 8 Choose 3 SL Calf Raises 10 25-45 3 bent knee Dynamic Lat Pull 8 Choose 3
pair w/ pair w/ pair w/
Full Bench Curl-Up 10 Bodyweight 3 Rear Deltoid 8 Choose 3 Gopher U-Abs 15 25-45 3
Step-Up 8 Choose 3 DB Incline Press 8 Choose 3 DB Walking Lunge 8 Choose 3
pair w/ pair w/ pair w/
DB RDL 8 Choose 3 Alt DB Shoulder Press 8 Choose 3 In-Line RDL 8 Choose 3
pair w/ pair w/ pair w/
MB Twist 15 15-25 3 Prone Forearm Bridge T-60 Bodyweight 3 Cobras 12 Bodyweight 3
DB Row 8 Choose 3 PB Leg Curl 8 Bodyweight 3 Barbell BO Row 8 Choose 3
pair w/ pair w/ pair w/
Manual Clams 8 Manual 3 Sup-Pro Tri Ext 10 Choose 3 Manual Leg Adduction 8 Manual 3
pair w/ pair w/ pair w/
DB Curl to Arnold 8 Choose 3 Supermans 12 Bodyweight 3 DB Curl to Arnold 8 Choose 3
*Hex DL Alternate
Single Leg Squat 5 #N/A - #N/A 1
5 #N/A - #N/A 1
5 #N/A - #N/A 1

Recovery Recovery Recovery

Foam Roller T-30 1 Isometric Chest Hold T-30 2 Foam Roller T-30 1

Lying Wall Leg Shakes T-30 2 Lying Wall Leg Shakes T-30 2 Hang Twist T-30 2

Program Designed by Kyle Ochsner, MS, ATC, SCCC

 High School Football 32 Week Non-Olympic Program XLATHLETE.COM
Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up
Warm-Up/ Pre-hab

Warm-Up/ Pre-hab

Warm-Up/ Pre-hab
FWD Leg Cirlces 2X5/leg Standing D1 X 6/leg 3-Way Ham Touch X 9/leg
BKWD Leg Circles 2X5/leg Standing D2 X 6/leg Toe Reach Squat X 10
Cuban Press Incline F8 X 8 Tea Cup X 6/arm MB Twist X 15 each side
Scap Push-Ups X 10 Scap Push-Ups X 10 MB Toe Touches X 10

Athlete: Keke Maxes

SQT 130 BCH 90 DL 220
Day 1 Week 9 Week 10 Day 2 Week 9 Week 10 Day 3 Week 9 Week 10
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 5 70 - 75 1 Back Squat 5 75 - 85 1 Hex Deadlift 5 120 - 130 1
paired w/ 3 90 - 95 1 1 105 - 110 1 paired w/ 3 150 - 160 1
Sumo Squat to Stand 5 2 Paired w/ below cell 1 120 - 115 1 Quadraped Kick Backs 5 2
paired w/ 1 120 - 120 1 paired w/
Prone Hip Flexor 5 2 6:0:0:0 Glute Swings 5 2
Eccentric Squat 2 105 - 110 3 6:0:0:0 Prone Hip Flexor 5 Bodyweight 3 3:0:0:0 Front Squat 5 175 - 185 4 5:0:0:0
paired w/ assisted paired w/ paired w/
Hops 4 Bodyweight 3 Partner Neck 6 Manual 3 Ice Skaters 5 4
paired w/ paired w/ paired w/
Squat Jumps 4 10 - 20 3 0:2:0:0 3-Way Ham Touch 9 10 3 per leg DB Squat Jumps 5 20 - 30 4 0:2:0:0
paired w/ Bench Press 5 55 - 60 1 paired w/
Accelerated Band Jumps Red Band 4 Bodyweight 3 1 70 - 75 0 Power Step Up 5 4
paired w/ Paired w/ below cell 1 75 - 80 1 paired w/
Dynamic Lat Pull 5 45 - 45 3 3:0:0:0 1 80 - 85 1 Chin Grip Lat Pull 6 55 - 60 4 3:0:0:0
paired w/ Red Band Rest 2:00
Curl to Press 5 15 - 20 3 Rest 3:00 OH LAT Raise + F8 5 10 - 10 2 DB Bench Press 10 20 - 25 3
Bench Press 5 50 - 55 1 paired w/ paired w/
paired w/ 3 65 - 70 1 U-Abs 12 10 - 25 2 DB RDL 10 25 - 30 3
Tea Cup 5 1.25 2 paired w/ paired w/
paired w/ Ball Groin Squeeze 5 2 0:2:0:0 Supermans 14 3
Cuban Press 6 2.5 - 5 2 Glute Bar Lift 5 105 - 115 2 3:0:0:0 Lateral DB Step-Up 8 20 - 25 3
Eccentric Bench 2 70 - 75 2 6:0:0:0 paired w/ paired w/
paired w/ DB Row 6 10 - 30 2 3:0:0:0 Arnolds 8 20 - 20 3
MB Pass 4 10 - 20 2 paired w/ paired w/
paired w/ Incline DB Bench 6 10 - 25 2 V-Ups 12 3
Clap Push-Up 4 Bodyweight 2 DB Walking Lunge 5 20 - 45 2 0:2:0:0 Zottman Curls 10 15 - 20 3
paired w/ paired w/ paired w/
Drop Push-Up 4 Bodyweight 2 0:2:0:0 DB Curl to Arnold 6 10 - 20 2 Dips 10 3
paired w/ paired w/ paired w/
DB RDL + Row 5 30 - 30 2 Suppinated Curl To Press 6 15 - 20 2 SL Calf Raises 14 20 - 25 3 Bent Knee
paired w/
Bent Knee Calf Raise BW 10 20 - 25 2 Rest 3:00

Program Designed by Kyle Ochsner, MS, ATC, SCCC

 High School Football 32 Week Non-Olympic Program XLATHLETE.COM
Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up
Warm-Up/ Pre-hab

Warm-Up/ Pre-hab

Warm-Up/ Pre-hab
FWD Leg Cirlces 2X5/leg Standing D1 X 6/leg 3-Way Ham Touch X 9/leg
BKWD Leg Circles 2X5/leg Standing D2 X 6/leg Toe Reach Squat X 10
Cuban Press Incline F8 X 8 Tea Cup X 6/arm MB Twist X 15 each side
Scap Push-Ups X 10 Scap Push-Ups X 10 MB Toe Touches X 10

Athlete: Test Maxes

SQT 308 BCH #N/A DL #N/A
Day 1 Week 11 Week 12 Day 2 Week 11 Week 12 Day 3 Week 11 Week 12
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 5 165 - 180 1 Back Squat 5 180 - 195 1 Hex Deadlift 5 #N/A - #N/A 1
paired w/ 3 210 - 225 1 3 240 - 255 1 paired w/ 3 #N/A - #N/A 1
Sumo Squat to Stand 5 2 Paired w/ below cell 2 255 - 270 1 Quadraped Kick Backs 5 2
paired w/ 2 270 - 285 1 paired w/
Prone Hip Flexor 5 2 0:3:0:0 2 270 - 285 1 Glute Swings 5 2
Isometric Back Squat 3 250 - 265 4 0:3:0:0 Prone Hip Flexor 5 Bodyweight 3 0:3:0:0 Eccentric Hex DL 5 #N/A - #N/A 4 4:0:0:0
paired w/ assisted paired w/ paired w/
Tuck Jumps 4 Bodyweight 4 Partner Neck 6 Manual 3 Broad Jumps 5 4
paired w/ paired w/ paired w/
DB Squat Jumps 4 25 - 40 4 0:2:0:0 3-Way Ham Touch 9 10 3 per leg DB Squat Jumps 5 #N/A - #N/A 4 0:2:0:0
paired w/ Bench Press 5 #N/A - #N/A 1 paired w/
Power Step Up 4 Bodyweight 4 3 #N/A - #N/A 1 Power Step Up 5 4
paired w/ Paired w/ below cell 2 #N/A - #N/A 1 paired w/
Dynamic Lat Pull 5 #N/A - #N/A 4 0:3:0:0 2 #N/A - #N/A 1 Chin Grip Lat Pull 6 #N/A - #N/A 4 0:3:0:0
paired w/ 2 #N/A - #N/A 1 Rest 2:00
Curl to Press 5 #N/A - #N/A 4 Rest 2:00 OH LAT Raise + F8 5 #N/A - #N/A 3 DB Bench Press 10 #N/A - #N/A 3
Bench Press 5 #N/A - #N/A 1 paired w/ paired w/
paired w/ 3 #N/A - #N/A 1 U-Abs 12 10 - 25 3 DB RDL 10 55 - 65 3
Tea Cup 5 2.5 2 paired w/ paired w/
paired w/ Ball Groin Squeeze 5 3 0:2:0:0 Supermans 14 3
Cuban Press 6 2.5 - 5 2 Glute Bar Lift 5 250 - 275 3 0:3:0:0 Lateral DB Step-Up 8 50 - 55 3
Isometric Bench 3 #N/A - #N/A 4 0:3:0:0 paired w/ paired w/
paired w/ DB Row 6 #N/A - #N/A 3 0:3:0:0 Arnolds 8 #N/A - #N/A 3
MB Pass 4 10 - 20 4 paired w/ paired w/
paired w/ Incline DB Bench 6 #N/A - #N/A 3 V-Ups 12 3
Clap Push-Up 4 Bodyweight 4 DB Walking Lunge 5 95 - 105 3 0:2:0:0 Zottman Curls 10 #N/A - #N/A 3
paired w/ paired w/ paired w/
Drop Push-Up 4 Bodyweight 4 0:2:0:0 DB Curl to Arnold 6 #N/A - #N/A 3 Dips 10 3
paired w/ paired w/ paired w/
DB RDL + Row 5 65 - 70 4 Sup-Pro Tri Ext 6 #N/A - #N/A 3 SL Calf Raises 14 45 - 50 3 Bent Knee
paired w/
Bent Knee Calf Raise 10 45 - 50 4 Rest 2:00

Program Designed by Kyle Ochsner, MS, ATC, SCCC

 High School Football 32 Week Non-Olympic Program XLATHLETE.COM
Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up
Warm-Up/ Pre-hab

Warm-Up/ Pre-hab

Warm-Up/ Pre-hab
FWD Leg Cirlces 2X5/leg Standing D1 X 6/leg 3-Way Ham Touch X 9/leg
BKWD Leg Circles 2X5/leg Standing D2 X 6/leg Toe Reach Squat X 10
Cuban Press Incline F8 X 8 Tea Cup X 6/arm MB Twist X 15 each side
Scap Push-Ups X 10 Scap Push-Ups X 10 MB Toe Touches X 10

Athlete: Test Maxes

SQT 308 BCH #N/A DL #N/A
Day 1 Week 13 Week 14 Day 2 Week 13 Week 14 Day 3 Week 13 Week 14
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 5 165 - 180 1 Back Squat 5 180 - 195 1 Hex Deadlift 5 #N/A - #N/A 1
paired w/ 3 210 - 225 1 3 240 - 255 1 paired w/ 3 #N/A - #N/A 1
Sumo Squat to Stand 5 2 Paired w/ below cell 2 255 - 270 1 Quadraped Kick Backs 5 2
paired w/ 1+1+1 280 - 295 1 0:0:0:30 paired w/
Prone Hip Flexor 5 2 1+1+1 280 - 295 1 0:0:0:30 Glute Swings 5 2
Sport Back Squat 3 210 - 225 4 Reactive Prone Hip Flexor 5 Bodyweight 3 Hex Deadlift 5 #N/A - #N/A 4 Reactive
paired w/ paired w/ paired w/
Tuck Jumps 4 Bodyweight 4 Partner Neck 6 Manual 3 Broad Jumps 5 4
paired w/ paired w/ paired w/
DB Squat Jumps 4 25 - 40 4 0:0:0:0 3-Way Ham Touch 9 10 3 per leg DB Squat Jumps 5 #N/A - #N/A 4 0:0:0:0
paired w/ Bench Press 5 #N/A - #N/A 1 paired w/
Power Step Up 4 Bodyweight 4 3 #N/A - #N/A 1 Power Step Up 5 4
paired w/ Paired w/ below cell 2 #N/A - #N/A 1 paired w/
Dynamic Lat Pull 5 #N/A - #N/A 4 0:0:0:0 1+1+1 #N/A - #N/A 1 0:0:0:30 Chin Grip Lat Pull 6 #N/A - #N/A 4 0:0:0:0
paired w/ 1+1+1 #N/A - #N/A 1 0:0:0:30 Rest 2:00
Curl to Press 5 #N/A - #N/A 4 Rest 2:00 OH LAT Raise + F8 5 #N/A - #N/A 3 DB Bench Press 10 #N/A - #N/A 3
Bench Press 5 #N/A - #N/A 1 paired w/ paired w/
paired w/ 3 #N/A - #N/A 1 U-Abs 12 10 - 25 3 DB RDL 10 55 - 65 3
Tea Cup 5 2.5 2 paired w/ paired w/
paired w/ Ball Groin Squeeze 5 3 0:2:0:0 Supermans 14 3
Cuban Press 6 2.5 - 5 2 Glute Bar Lift 5 250 - 275 3 Reactive Lateral DB Step-Up 8 50 - 55 3
Bench Press 3 #N/A - #N/A 4 Reactive paired w/ paired w/
paired w/ DB Row 6 #N/A - #N/A 3 Reactive Arnolds 8 #N/A - #N/A 3
MB Pass 4 10 - 20 4 paired w/ paired w/
paired w/ Incline DB Bench 6 #N/A - #N/A 3 V-Ups 12 3
Clap Push-Up 4 Bodyweight 4 DB Walking Lunge 5 95 - 105 3 0:0:0:0 Zottman Curls F #N/A - #N/A 3
paired w/ paired w/ paired w/
Drop Push-Up 4 Bodyweight 4 0:0:0:0 DB Curl to Arnold 6 #N/A - #N/A 3 Dips F 3
paired w/ paired w/ paired w/
DB RDL + Row 5 65 - 70 4 Sup-Pro Tri Ext 6 #N/A - #N/A 3 SL Calf Raises 15 45 - 50 3 Bent Knee
paired w/
Bent Knee Calf Raise 10 45 - 50 4 Rest 2:00 Reactive = Moving the weight as quickly as possible F = To Failure
throughout the entire range of motion of the lift in an
active pushing and pulling motion. Be explosive.
Program Designed by Kyle Ochsner, MS, ATC, SCCC
 High School Football 32 Week Non-Olympic Program XLATHLETE.COM
Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up

Warm-Up/ Pre-hab

Warm-Up/ Pre-hab
Warm-Up/ Pre-hab

3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg
Toe Reach Squat X 10 Toe Reach Squat X 10 Toe Reach Squat X 10
Cuban Press Incline F8 X 8 Tea Cup X 6/leg Standing D1 X 6/leg
FWD Leg Cirlces 2X5/leg Scap Push-Ups X 10 Standing D2 X 6/leg
BKWD Leg Circles 2X5/leg
Athlete: Alex Demopoulos Maxes SQT 307 BCH 207 DL 257
Day 1 Week 15 DELOAD Day 2 Week 15 DELOAD Day 3 Week 15 DELOAD
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 5 120 - 135 1 Bench Press 5 80 - 90 1 Hex Deadlift 5 100 - 110 1
5 150 - 165 1 5 100 - 110 1 or 5 125 - 135 1
pair w/ 5 180 - 195 1 pair w/ 5 120 - 130 1 (see below) 5 150 - 165 1
pair w/
Jump Squat 5 Bodyweight 3 MB Pass 5 8-12 3 Tuck Jumps 5 Bodyweight 3
DB Bench Press 8 Choose 3 Front Squat 8 Choose 3 Close Grip Bench 8 Choose 3
pair w/ pair w/ pair w/
Lat Pull Down 8 Choose 3 SL Calf Raises 10 25-45 3 bent knee Dynamic Lat Pull 8 Choose 3
pair w/ pair w/ pair w/
Full Bench Curl-Up 10 Bodyweight 3 Rear Deltoid 8 Choose 3 Gopher U-Abs 15 25-45 3
Step-Up 8 Choose 3 DB Incline Press 8 Choose 3 DB Walking Lunge 8 Choose 3
pair w/ pair w/ pair w/
DB RDL 8 Choose 3 Alt DB Shoulder Press 8 Choose 3 In-Line RDL 8 Choose 3
pair w/ pair w/ pair w/
MB Twist 15 15-25 3 Prone Forearm Bridge T-60 Bodyweight 3 Cobras 12 Bodyweight 3
DB Row 8 Choose 3 PB Leg Curl 8 Bodyweight 3 Barbell BO Row 8 Choose 3
pair w/ pair w/ pair w/
Manual Clams 8 Manual 3 Sup-Pro Tri Ext 10 Choose 3 Manual Leg Adduction 8 Manual 3
pair w/ pair w/ pair w/
DB Curl to Arnold 8 Choose 3 Supermans 12 Bodyweight 3 DB Curl to Arnold 8 Choose 3
*Hex DL Alternate
Single Leg Squat 5 50 - 55 1
5 60 - 70 1
5 75 - 80 1

Recovery Recovery Recovery

Foam Roller T-30 1 Isometric Chest Hold T-30 2 Foam Roller T-30 1

Lying Wall Leg Shakes T-30 2 Lying Wall Leg Shakes T-30 2 Hang Twist T-30 2

Program Designed by Kyle Ochsner, MS, ATC, SCCC

 High School Football 32 Week Non-Olympic Program XLATHLETE.COM
Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up
Warm-Up/ Pre-hab

Warm-Up/ Pre-hab

Warm-Up/ Pre-hab
3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg
Toe Reach Squat X 10 Toe Reach Squat X 10 Toe Reach Squat X 10
Cuban Press Incline F8 X 8 Tea Cup X 6/leg Standing D1 X 6/leg
FWD Leg Cirlces 2X5/leg Scap Push-Ups X 10 Standing D2 X 6/leg
BKWD Leg Circles 2X5/leg
Athlete: Test Maxes SQT #N/A BCH #N/A DL #N/A
Day 1 Week 16 vbbnxb Day 2 Week 16 vbbnxb Day 3 Week 16 vbbnxb
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 12 #N/A - #N/A 3 Front Squat 12 #N/A - #N/A 3 Hex Deadlift 12 #N/A - #N/A 3
paired w/ paired w/ paired w/
Prone Hip Flexor 12 Bodyweight 2 Ball Groin Squeeze 12 2 0:2:0:0 Partner Neck 12 Manual 2
paired w/ paired w/ paired w/
DB Row 12 #N/A - #N/A 2 Rest 1:30 Full Cans 12 #N/A - #N/A 2 Rest 1:30 Wide Kroc Row 12 #N/A - #N/A 2 Rest 1:30
Incline Bench 12 #N/A - #N/A 3 Bench Press 12 #N/A - #N/A 3 Close Grip Bench 12 #N/A - #N/A 3
paired w/ paired w/ paired w/
Lat Pull Down 12 #N/A - #N/A 2 OH LAT Raise + F8 12 #N/A - #N/A 2 Chin Grip Lat Pull 12 #N/A - #N/A 2
paired w/ paired w/ paired w/
In-Line RDL 12 #N/A - #N/A 2 Rest 1:30 SL Calf Raises 12 #N/A - #N/A 2 Rest 1:30 DB RDL 12 #N/A - #N/A 2 Rest 1:30
DB Step-Up 12 #N/A - #N/A 2 DB Walking Lunge 12 #N/A - #N/A 2 Alt. Piston Squat 12 Bodyweight 2
paired w/ paired w/ paired w/
DB Curl to Arnold 12 #N/A - #N/A 2 Sup-Pro Tri Ext 12 #N/A - #N/A 2 Arnolds 12 #N/A - #N/A 2
paired w/ paired w/ paired w/
Gopher U-Abs 20 10 - 25 2 Rest 1:30 Supermans 12 Bodyweight 2 Rest 1:30 MB Twist 20 15 - 45 2 Rest 1:30
JM Press 12 #N/A - #N/A 2 Zottman Curls 12 #N/A - #N/A 2 Dips 12 #N/A - #N/A 2
paired w/ paired w/ paired w/
Bench Glute Lift 12 25 - 45 2 Zercher Good Morning 12 #N/A - #N/A 2 PB Leg Curl 12 Bodyweight 2
paired w/ paired w/ paired w/
Full Bench Curl-Up 12 Bodyweight 2 Rest 1:30 Incline OH Sit-Up 12 10 - 25 2 Rest 1:30 Prone Forearm Bridge T-45 Bodyweight 2 Rest 1:30

Recovery Recovery Recovery

Foam Roller T-30 1 Isometric Chest Hold T-30 2 Foam Roller T-30 1

Lying Wall Leg Shakes T-30 2 Lying Wall Leg Shakes T-30 2 Hang Twist T-30 2

Program Designed by Kyle Ochsner, MS, ATC, SCCC

 High School Football 32 Week Non-Olympic Program XLATHLETE.COM
Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up
Warm-Up/ Pre-hab

Warm-Up/ Pre-hab

Warm-Up/ Pre-hab
3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg
Toe Reach Squat X 10 Toe Reach Squat X 10 Toe Reach Squat X 10
Cuban Press Incline F8 X 8 Tea Cup X 6/leg Standing D1 X 6/leg
FWD Leg Cirlces 2X5/leg Scap Push-Ups X 10 Standing D2 X 6/leg
BKWD Leg Circles 2X5/leg
Athlete: Test Maxes SQT #N/A BCH #N/A DL #N/A
Day 1 Week 17 vbbnxb Day 2 Week 17 vbbnxb Day 3 Week 17 vbbnxb
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 10 #N/A - #N/A 3 Front Squat 10 #N/A - #N/A 3 Hex Deadlift 10 #N/A - #N/A 3
paired w/ paired w/ paired w/
Prone Hip Flexor 12 Bodyweight 3 Ball Groin Squeeze 12 3 0:2:0:0 Partner Neck 12 Manual 3
paired w/ paired w/ paired w/
DB Row 12 #N/A - #N/A 3 Rest 1:30 Full Cans 12 #N/A - #N/A 3 Rest 1:30 Wide Kroc Row 12 #N/A - #N/A 3 Rest 1:30
Incline Bench 10 #N/A - #N/A 3 Bench Press 10 #N/A - #N/A 3 Close Grip Bench 10 #N/A - #N/A 3
paired w/ paired w/ paired w/
Lat Pull Down 12 #N/A - #N/A 3 OH LAT Raise + F8 12 #N/A - #N/A 3 Chin Grip Lat Pull 12 #N/A - #N/A 3
paired w/ paired w/ paired w/
In-Line RDL 12 #N/A - #N/A 3 Rest 1:30 SL Calf Raises 12 #N/A - #N/A 3 Rest 1:30 DB RDL 12 #N/A - #N/A 3 Rest 1:30
DB Step-Up 12 #N/A - #N/A 3 DB Walking Lunge 12 #N/A - #N/A 3 Alt. Piston Squat 12 Bodyweight 3
paired w/ paired w/ paired w/
DB Curl to Arnold 12 #N/A - #N/A 3 Sup-Pro Tri Ext 12 #N/A - #N/A 3 Arnolds 12 #N/A - #N/A 3
paired w/ paired w/ paired w/
Gopher U-Abs 20 10 - 25 3 Rest 1:30 Supermans 12 Bodyweight 3 Rest 1:30 MB Twist 20 15 - 45 3 Rest 1:30
JM Press 12 #N/A - #N/A 3 Zottman Curls 12 #N/A - #N/A 3 Dips 12 #N/A - #N/A 3
paired w/ paired w/ paired w/
Bench Glute Lift 12 25 - 45 3 Zercher Good Morning 12 #N/A - #N/A 3 PB Leg Curl 12 Bodyweight 3
paired w/ paired w/ paired w/
Full Bench Curl-Up 12 Bodyweight 3 Rest 1:30 Incline OH Sit-Up 12 10 - 25 3 Rest 1:30 Prone Forearm Bridge T-45 Bodyweight 3 Rest 1:30

Recovery Recovery Recovery

Foam Roller T-30 1 Isometric Chest Hold T-30 2 Foam Roller T-30 1

Lying Wall Leg Shakes T-30 2 Lying Wall Leg Shakes T-30 2 Hang Twist T-30 2

Program Designed by Kyle Ochsner, MS, ATC, SCCC

 High School Football 32 Week Non-Olympic Program XLATHLETE.COM
Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up
Warm-Up/ Pre-hab

Warm-Up/ Pre-hab

Warm-Up/ Pre-hab
3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg
Toe Reach Squat X 10 Toe Reach Squat X 10 Toe Reach Squat X 10
Cuban Press Incline F8 X 8 Tea Cup X 6/leg Standing D1 X 6/leg
FWD Leg Cirlces 2X5/leg Scap Push-Ups X 10 Standing D2 X 6/leg
BKWD Leg Circles 2X5/leg
Athlete: Test Maxes SQT #N/A BCH #N/A DL #N/A
Day 1 Week 18 vbbnxb Day 2 Week 18 vbbnxb Day 3 Week 18 vbbnxb
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 8 #N/A - #N/A 3 Front Squat 8 #N/A - #N/A 3 Hex Deadlift 8 #N/A - #N/A 3
paired w/ paired w/ paired w/
Prone Hip Flexor 10 Bodyweight 3 Ball Groin Squeeze 10 3 0:2:0:0 Partner Neck 10 Manual 3
paired w/ paired w/ paired w/
DB Row 10 #N/A - #N/A 3 Rest 2:00 Full Cans 10 #N/A - #N/A 3 Rest 2:00 Wide Kroc Row 10 #N/A - #N/A 3 Rest 2:00
Incline Bench 8 #N/A - #N/A 3 Bench Press 8 #N/A - #N/A 3 Close Grip Bench 8 #N/A - #N/A 3
paired w/ paired w/ paired w/
Lat Pull Down 10 #N/A - #N/A 3 OH LAT Raise + F8 10 #N/A - #N/A 3 Chin Grip Lat Pull 10 #N/A - #N/A 3
paired w/ paired w/ paired w/
In-Line RDL 10 #N/A - #N/A 3 Rest 2:00 SL Calf Raises 10 #N/A - #N/A 3 Rest 2:00 DB RDL 10 #N/A - #N/A 3 Rest 2:00
DB Step-Up 10 #N/A - #N/A 3 DB Walking Lunge 10 #N/A - #N/A 3 Alt. Piston Squat 10 10 - 25 3
paired w/ paired w/ paired w/
DB Curl to Arnold 10 #N/A - #N/A 3 Sup-Pro Tri Ext 10 #N/A - #N/A 3 Arnolds 10 #N/A - #N/A 3
paired w/ paired w/ paired w/
Gopher U-Abs 20 10 - 25 3 Rest 2:00 Supermans 15 Bodyweight 3 Rest 2:00 MB Twist 24 15 - 45 3 Rest 2:00
JM Press 10 #N/A - #N/A 3 Zottman Curls 10 #N/A - #N/A 3 Dips 10 #N/A - #N/A 3
paired w/ paired w/ paired w/
Bench Glute Lift 10 25 - 45 3 Zercher Good Morning 10 #N/A - #N/A 3 PB Single Leg Curl 10 Bodyweight 3
paired w/ paired w/ paired w/
Full Bench Curl-Up 14 Bodyweight 3 Rest 2:00 Incline OH Sit-Up 14 15 - 30 3 Rest 2:00 Prone Forearm Bridge T-60 Bodyweight 3 Rest 2:00

Recovery Recovery Recovery

Foam Roller T-30 1 Isometric Chest Hold T-30 2 Foam Roller T-30 1

Lying Wall Leg Shakes T-30 2 Lying Wall Leg Shakes T-30 2 Hang Twist T-30 2

Program Designed by Kyle Ochsner, MS, ATC, SCCC

 High School Football 32 Week Non-Olympic Program XLATHLETE.COM
Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up
Warm-Up/ Pre-hab

Warm-Up/ Pre-hab

Warm-Up/ Pre-hab
3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg
Toe Reach Squat X 10 Toe Reach Squat X 10 Toe Reach Squat X 10
Cuban Press Incline F8 X 8 Tea Cup X 6/leg Standing D1 X 6/leg
FWD Leg Cirlces 2X5/leg Scap Push-Ups X 10 Standing D2 X 6/leg
BKWD Leg Circles 2X5/leg
Athlete: Test Maxes SQT #N/A BCH #N/A DL #N/A
Day 1 Week 19 vbbnxb Day 2 Week 19 vbbnxb Day 3 Week 19 vbbnxb
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 6 #N/A - #N/A 3 Front Squat 6 #N/A - #N/A 3 Hex Deadlift 6 #N/A - #N/A 3
paired w/ paired w/ paired w/
Prone Hip Flexor 10 Bodyweight 3 Ball Groin Squeeze 10 3 0:2:0:0 Partner Neck 10 Manual 3
paired w/ paired w/ paired w/
DB Row 10 #N/A - #N/A 3 Rest 2:00 Full Cans 10 #N/A - #N/A 3 Rest 2:00 Wide Kroc Row 10 #N/A - #N/A 3 Rest 2:00
Incline Bench 6 #N/A - #N/A 3 Bench Press 6 #N/A - #N/A 3 Close Grip Bench 6 #N/A - #N/A 3
paired w/ paired w/ paired w/
Lat Pull Down 10 #N/A - #N/A 3 OH LAT Raise + F8 10 #N/A - #N/A 3 Chin Grip Lat Pull 10 #N/A - #N/A 3
paired w/ paired w/ paired w/
In-Line RDL 10 #N/A - #N/A 3 Rest 2:00 SL Calf Raises 10 #N/A - #N/A 3 Rest 2:00 DB RDL 10 #N/A - #N/A 3 Rest 2:00
DB Step-Up 10 #N/A - #N/A 3 DB Walking Lunge 10 #N/A - #N/A 3 Alt. Piston Squat 10 10 - 25 3
paired w/ paired w/ paired w/
DB Curl to Arnold 10 #N/A - #N/A 3 Sup-Pro Tri Ext 10 #N/A - #N/A 3 Arnolds 10 #N/A - #N/A 3
paired w/ paired w/ paired w/
Gopher U-Abs 20 10 - 25 3 Rest 2:00 Supermans 15 Bodyweight 3 Rest 2:00 MB Twist 24 15 - 45 3 Rest 2:00
JM Press 10 #N/A - #N/A 3 Zottman Curls 10 #N/A - #N/A 3 Dips 10 #N/A - #N/A 3
paired w/ paired w/ paired w/
Bench Glute Lift 10 25 - 45 3 Zercher Good Morning 10 #N/A - #N/A 3 PB Single Leg Curl 10 Bodyweight 3
paired w/ paired w/ paired w/
Full Bench Curl-Up 14 Bodyweight 3 Rest 2:00 Incline OH Sit-Up 14 15 - 30 3 Rest 2:00 Prone Forearm Bridge T-60 Bodyweight 3 Rest 2:00

Recovery Recovery Recovery

Foam Roller T-30 1 Isometric Chest Hold T-30 2 Foam Roller T-30 1

Lying Wall Leg Shakes T-30 2 Lying Wall Leg Shakes T-30 2 Hang Twist T-30 2

Program Designed by Kyle Ochsner, MS, ATC, SCCC

 High School Football 32 Week Non-Olympic Program XLATHLETE.COM
Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up
Warm-Up/ Pre-hab

Warm-Up/ Pre-hab

Warm-Up/ Pre-hab
3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg
Toe Reach Squat X 10 Toe Reach Squat X 10 Toe Reach Squat X 10
Cuban Press Incline F8 X 8 Tea Cup X 6/leg Standing D1 X 6/leg
FWD Leg Cirlces 2X5/leg Scap Push-Ups X 10 Standing D2 X 6/leg
BKWD Leg Circles 2X5/leg
Athlete: Test Maxes SQT #N/A BCH #N/A DL #N/A
Day 1 Week 20 vbbnxb Day 2 Week 20 vbbnxb Day 3 Week 20 vbbnxb
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 5 #N/A - #N/A 3 Front Squat 5 #N/A - #N/A 3 Hex Deadlift 5 #N/A - #N/A 3
paired w/ paired w/ paired w/
Prone Hip Flexor 8 Bodyweight 3 Ball Groin Squeeze 10 3 0:2:0:0 Partner Neck 8 Manual 3
paired w/ paired w/ paired w/
DB Row 8 #N/A - #N/A 3 Full Cans 10 #N/A - #N/A 3 Wide Kroc Row 8 #N/A - #N/A 3
Incline Bench 5 #N/A - #N/A 3 Bench Press 5 #N/A - #N/A 3 Close Grip Bench 5 #N/A - #N/A 3
paired w/ paired w/ paired w/
Lat Pull Down 8 #N/A - #N/A 3 OH LAT Raise + F8 8 #N/A - #N/A 3 Chin Grip Lat Pull 8 #N/A - #N/A 3
paired w/ paired w/ paired w/
In-Line RDL 8 #N/A - #N/A 3 SL Calf Raises 10 #N/A - #N/A 3 DB RDL 8 #N/A - #N/A 3
DB Step-Up 8 #N/A - #N/A 3 DB Walking Lunge 8 #N/A - #N/A 3 Bulgarian DB Squat 8 #N/A - #N/A 3
paired w/ paired w/ paired w/
DB Curl to Arnold 8 #N/A - #N/A 3 Sup-Pro Tri Ext 8 #N/A - #N/A 3 Arnolds 8 #N/A - #N/A 3
paired w/ paired w/ paired w/
Gopher U-Abs 20 20 - 35 3 Supermans 15 Bodyweight 3 MB Twist 30 15 - 45 3
JM Press 8 #N/A - #N/A 3 Zottman Curls 8 #N/A - #N/A 3 Dips 8 #N/A - #N/A 3
paired w/ paired w/ paired w/
Glute Bar Lift 8 #N/A - #N/A 3 Zercher Good Morning 8 #N/A - #N/A 3 Nordic Ham Curls 8 Bodyweight 3 Assisted
paired w/ paired w/ paired w/
Full Bench Curl-Up 16 Bodyweight 3 Incline OH Sit-Up 16 15 - 30 3 Prone Forearm Bridge T-75 Bodyweight 3

Recovery Recovery Recovery

Foam Roller T-30 1 Isometric Chest Hold T-30 2 Foam Roller T-30 1

Lying Wall Leg Shakes T-30 2 Lying Wall Leg Shakes T-30 2 Hang Twist T-30 2

Program Designed by Kyle Ochsner, MS, ATC, SCCC

 High School Football 32 Week Non-Olympic Program XLATHLETE.COM
Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up
Warm-Up/ Pre-hab

Warm-Up/ Pre-hab

Warm-Up/ Pre-hab
3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg
Toe Reach Squat X 10 Toe Reach Squat X 10 Toe Reach Squat X 10
Cuban Press Incline F8 X 8 Tea Cup X 6/leg Standing D1 X 6/leg
FWD Leg Cirlces 2X5/leg Scap Push-Ups X 10 Standing D2 X 6/leg
BKWD Leg Circles 2X5/leg
Athlete: Test Maxes SQT #N/A BCH #N/A DL #N/A
Day 1 Week 21 vbbnxb Day 2 Week 21 vbbnxb Day 3 Week 21 vbbnxb
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 4 #N/A - #N/A 4 Front Squat 4 #N/A - #N/A 4 Hex Deadlift 4 #N/A - #N/A 4
paired w/ paired w/ paired w/
Prone Hip Flexor 8 Bodyweight 3 Ball Groin Squeeze 10 3 0:2:0:0 Partner Neck 8 Manual 3
paired w/ paired w/ paired w/
DB Row 8 #N/A - #N/A 3 Full Cans 10 #N/A - #N/A 3 Wide Kroc Row 8 #N/A - #N/A 3
Incline Bench 4 #N/A - #N/A 4 Bench Press 4 #N/A - #N/A 4 Close Grip Bench 4 #N/A - #N/A 4
paired w/ paired w/ paired w/
Lat Pull Down 8 #N/A - #N/A 3 OH LAT Raise + F8 8 #N/A - #N/A 3 Chin Grip Lat Pull 8 #N/A - #N/A 3
paired w/ paired w/ paired w/
In-Line RDL 8 #N/A - #N/A 3 SL Calf Raises 10 #N/A - #N/A 3 DB RDL 8 #N/A - #N/A 3
DB Step-Up 8 #N/A - #N/A 3 DB Walking Lunge 8 #N/A - #N/A 3 Bulgarian DB Squat 8 #N/A - #N/A 3
paired w/ paired w/ paired w/
DB Curl to Arnold 8 #N/A - #N/A 3 Sup-Pro Tri Ext 8 #N/A - #N/A 3 Arnolds 8 #N/A - #N/A 3
paired w/ paired w/ paired w/
Gopher U-Abs 20 20 - 35 3 Supermans 15 Bodyweight 3 MB Twist 30 15 - 45 3
JM Press 8 #N/A - #N/A 3 Zottman Curls 8 #N/A - #N/A 3 Dips 8 #N/A - #N/A 3
paired w/ paired w/ paired w/
Glute Bar Lift 8 #N/A - #N/A 3 Zercher Good Morning 8 #N/A - #N/A 3 Nordic Ham Curls 8 Bodyweight 3 Assisted
paired w/ paired w/ paired w/
Full Bench Curl-Up 16 Bodyweight 3 Incline OH Sit-Up 16 15 - 30 3 Prone Forearm Bridge T-75 Bodyweight 3

Recovery Recovery Recovery

Foam Roller T-30 1 Isometric Chest Hold T-30 2 Foam Roller T-30 1

Lying Wall Leg Shakes T-30 2 Lying Wall Leg Shakes T-30 2 Hang Twist T-30 2

Program Designed by Kyle Ochsner, MS, ATC, SCCC

 High School Football 32 Week Non-Olympic Program XLATHLETE.COM
Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up
Warm-Up/ Pre-hab

Warm-Up/ Pre-hab

Warm-Up/ Pre-hab
3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg
Toe Reach Squat X 10 Toe Reach Squat X 10 Toe Reach Squat X 10
Cuban Press Incline F8 X 8 Tea Cup X 6/leg Standing D1 X 6/leg
FWD Leg Cirlces 2X5/leg Scap Push-Ups X 10 Standing D2 X 6/leg
BKWD Leg Circles 2X5/leg
Athlete: Test Maxes SQT #N/A BCH #N/A DL #N/A
Day 1 Week 22 vbbnxb Day 2 Week 22 vbbnxb Day 3 Week 22 vbbnxb
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 4 #N/A - #N/A 1 Front Squat 3 #N/A - #N/A 4 Hex Deadlift 4 #N/A - #N/A 1
3 #N/A - #N/A 1 paired w/ 3 #N/A - #N/A 1
3 #N/A - #N/A 3 Ball Groin Squeeze 10 3 0:2:0:0 3 #N/A - #N/A 3
paired w/ paired w/ paired w/
DB Row 6 #N/A - #N/A 3 Full Cans 10 #N/A - #N/A 3 Wide Kroc Row 6 #N/A - #N/A 3
Incline Bench 3 #N/A - #N/A 4 Bench Press 4 #N/A - #N/A 1 Close Grip Bench 3 #N/A - #N/A 4
paired w/ 3 #N/A - #N/A 1 paired w/
Lat Pull Down 6 #N/A - #N/A 3 3 #N/A - #N/A Chin Grip Lat Pull 6 #N/A - #N/A 3
paired w/ paired w/ paired w/
In-Line RDL 6 #N/A - #N/A 3 SL Calf Raises 10 #N/A - #N/A 3 DB RDL 6 #N/A - #N/A 3
DB Step-Up 6 #N/A - #N/A 3 DB Walking Lunge 6 #N/A - #N/A 3 Bulgarian DB Squat 6 #N/A - #N/A 3
paired w/ paired w/ paired w/
DB Curl to Arnold 6 #N/A - #N/A 3 Sup-Pro Tri Ext 6 #N/A - #N/A 3 Arnolds 6 #N/A - #N/A 3
paired w/ paired w/ paired w/
Gopher U-Abs 20 20 - 35 3 Supermans 15 Bodyweight 3 MB Twist 30 15 - 45 3
JM Press 6 #N/A - #N/A 3 Zottman Curls 6 #N/A - #N/A 3 Dips 6 #N/A - #N/A 3
paired w/ paired w/ paired w/
Glute Bar Lift 6 #N/A - #N/A 3 Zercher Good Morning 6 #N/A - #N/A 3 Nordic Ham Curls 6 Bodyweight 3
paired w/ paired w/ paired w/
Full Bench Curl-Up 18 Bodyweight 3 Incline OH Sit-Up 18 15 - 30 3 Prone Forearm Bridge T-90 Bodyweight 3

Recovery Recovery Recovery

Foam Roller T-30 1 Isometric Chest Hold T-30 2 Foam Roller T-30 1

Lying Wall Leg Shakes T-30 2 Lying Wall Leg Shakes T-30 2 Hang Twist T-30 2

Program Designed by Kyle Ochsner, MS, ATC, SCCC

 High School Football 32 Week Non-Olympic Program XLATHLETE.COM
Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up
Warm-Up/ Pre-hab

Warm-Up/ Pre-hab

Warm-Up/ Pre-hab
3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg
Toe Reach Squat X 10 Toe Reach Squat X 10 Toe Reach Squat X 10
Cuban Press Incline F8 X 8 Tea Cup X 6/leg Standing D1 X 6/leg
FWD Leg Cirlces 2X5/leg Scap Push-Ups X 10 Standing D2 X 6/leg
BKWD Leg Circles 2X5/leg
Athlete: Test Maxes SQT #N/A BCH #N/A DL #N/A
Day 1 Week 23 vbbnxb Day 2 Week 23 vbbnxb Day 3 Week 23 vbbnxb
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 4 #N/A - #N/A 1 Front Squat 2 #N/A - #N/A 4 Hex Deadlift 4 #N/A - #N/A 1
3 #N/A - #N/A 1 paired w/ 3 #N/A - #N/A 1
2 #N/A - #N/A 3 Ball Groin Squeeze 10 3 0:2:0:0 2 #N/A - #N/A 3
paired w/ paired w/ paired w/
DB Row 6 #N/A - #N/A 3 Full Cans 10 #N/A - #N/A 3 Wide Kroc Row 6 #N/A - #N/A 3
Incline Bench 2 #N/A - #N/A 4 Bench Press 4 #N/A - #N/A 1 Close Grip Bench 2 #N/A - #N/A 4
paired w/ 3 #N/A - #N/A 1 paired w/
Lat Pull Down 6 #N/A - #N/A 3 2 #N/A - #N/A 3 Chin Grip Lat Pull 6 #N/A - #N/A 3
paired w/ paired w/ paired w/
In-Line RDL 6 #N/A - #N/A 3 SL Calf Raises 10 #N/A - #N/A 3 DB RDL 6 #N/A - #N/A 3
DB Step-Up 6 #N/A - #N/A 3 DB Walking Lunge 6 #N/A - #N/A 3 Bulgarian DB Squat 6 #N/A - #N/A 3
paired w/ paired w/ paired w/
DB Curl to Arnold 6 #N/A - #N/A 3 Sup-Pro Tri Ext 6 #N/A - #N/A 3 Arnolds 6 #N/A - #N/A 3
paired w/ paired w/ paired w/
Gopher U-Abs 20 20 - 35 3 Supermans 15 Bodyweight 3 MB Twist 30 15 - 45 3
JM Press 6 #N/A - #N/A 3 Zottman Curls 6 #N/A - #N/A 3 Dips 6 #N/A - #N/A 3
paired w/ paired w/ paired w/
Glute Bar Lift 6 #N/A - #N/A 3 Zercher Good Morning 6 #N/A - #N/A 3 Nordic Ham Curls 6 Bodyweight 3
paired w/ paired w/ paired w/
Full Bench Curl-Up 18 Bodyweight 3 Incline OH Sit-Up 18 15 - 30 3 Prone Forearm Bridge T-90 Bodyweight 3

Recovery Recovery Recovery

Foam Roller T-30 1 Isometric Chest Hold T-30 2 Foam Roller T-30 1

Lying Wall Leg Shakes T-30 2 Lying Wall Leg Shakes T-30 2 Hang Twist T-30 2

Program Designed by Kyle Ochsner, MS, ATC, SCCC

 High School Football 32 Week Non-Olympic Program XLATHLETE.COM
Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up

Warm-Up/ Pre-hab

Warm-Up/ Pre-hab
Warm-Up/ Pre-hab

3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg
Toe Reach Squat X 10 Toe Reach Squat X 10 Toe Reach Squat X 10
Cuban Press Incline F8 X 8 Tea Cup X 6/leg Standing D1 X 6/leg
FWD Leg Cirlces 2X5/leg Scap Push-Ups X 10 Standing D2 X 6/leg
BKWD Leg Circles 2X5/leg
Athlete: Test Maxes SQT #N/A BCH #N/A DL #N/A
Day 1 Week 24 DELOAD Day 2 Week 24 DELOAD Day 3 Week 24 DELOAD
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 5 #N/A - #N/A 1 Bench Press 5 #N/A - #N/A 1 Hex Deadlift 5 #N/A - #N/A 1
5 #N/A - #N/A 1 5 #N/A - #N/A 1 or 5 #N/A - #N/A 1
pair w/ 5 #N/A - #N/A 1 pair w/ 5 #N/A - #N/A 1 (see below) 5 #N/A - #N/A 1
pair w/
Jump Squat 5 Bodyweight 3 MB Pass 5 8-12 3 Tuck Jumps 5 Bodyweight 3
DB Bench Press 8 Choose 3 Front Squat 8 Choose 3 Close Grip Bench 8 Choose 3
pair w/ pair w/ pair w/
Lat Pull Down 8 Choose 3 SL Calf Raises 10 25-45 3 bent knee Dynamic Lat Pull 8 Choose 3
pair w/ pair w/ pair w/
Full Bench Curl-Up 10 Bodyweight 3 Rear Deltoid 8 Choose 3 Gopher U-Abs 15 25-45 3
Step-Up 8 Choose 3 DB Incline Press 8 Choose 3 DB Walking Lunge 8 Choose 3
pair w/ pair w/ pair w/
DB RDL 8 Choose 3 Alt DB Shoulder Press 8 Choose 3 In-Line RDL 8 Choose 3
pair w/ pair w/ pair w/
MB Twist 15 15-25 3 Prone Forearm Bridge T-60 Bodyweight 3 Cobras 12 Bodyweight 3
DB Row 8 Choose 3 PB Leg Curl 8 Bodyweight 3 Barbell BO Row 8 Choose 3
pair w/ pair w/ pair w/
Manual Clams 8 Manual 3 Sup-Pro Tri Ext 10 Choose 3 Manual Leg Adduction 8 Manual 3
pair w/ pair w/ pair w/
DB Curl to Arnold 8 Choose 3 Supermans 12 Bodyweight 3 DB Curl to Arnold 8 Choose 3
*Hex DL Alternate
Single Leg Squat 5 #N/A - #N/A 1
5 #N/A - #N/A 1
5 #N/A - #N/A 1

Recovery Recovery Recovery

Foam Roller T-30 1 Isometric Chest Hold T-30 2 Foam Roller T-30 1

Lying Wall Leg Shakes T-30 2 Lying Wall Leg Shakes T-30 2 Hang Twist T-30 2

Program Designed by Kyle Ochsner, MS, ATC, SCCC

 High School Football 32 Week Non-Olympic Program XLATHLETE.COM
Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up

Warm-Up/ Pre-hab

Warm-Up/ Pre-hab
Warm-Up/ Pre-hab

3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg
Toe Reach Squat X 10 Toe Reach Squat X 10 Toe Reach Squat X 10
MB Twist X 15 each side MB Twist X 15 each side MB Twist X 15 each side
MB Toe Touches X 10 MB Toe Touches X 10 MB Toe Touches X 10

Athlete: Test Maxes SQT #N/A BCH #N/A DL #N/A

Day 1 Week 25 vbbnxb Day 2 Week 25 vbbnxb Day 3 Week 25 vbbnxb
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 16 #N/A - #N/A 2 Step-Up 16 #N/A - #N/A 2 each leg Alt. Piston Squat 16 Bodyweight 2 each leg
Dynamic Lat Pull 16 #N/A - #N/A DB Twisting Row 16 #N/A - #N/A Lat Pull Down 16 #N/A - #N/A
DB Incline Fly 16 #N/A - #N/A DB Incline Press 16 #N/A - #N/A Bench Press 16 #N/A - #N/A
Bike Sprint OR T-20 Bike Sprint OR T-20 Bike Sprint OR T-20
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest
PB Leg Curl 16 No Weight 2 PB Leg Curl 16 No Weight 2 DB RDL 16 No Weight 2
Bench Press 16 #N/A - #N/A DB Bench Press 16 #N/A - #N/A DB Incline Press 16 #N/A - #N/A
DB Curl to Press 16 #N/A - #N/A Reverse Curl 16 #N/A - #N/A DB Curl to Press 16 #N/A - #N/A
Bike Sprint OR T-20 Bike Sprint OR T-20 Bike Sprint OR T-20
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest
Alt. Piston Squat 16 Body Weight 2 each leg Alt. Piston Squat 16 Bodyweight 2 each leg DB Walking Lunge 16 #N/A - #N/A 2 each leg
Sup-Pro Tri Ext 16 #N/A - #N/A Tricep Push Down 16 #N/A - #N/A Sup-Pro Tri Ext 16 #N/A - #N/A
MB Twist 16 15-25 each side Full Bench Curl-Up 16 Bodyweight MB Twist 16 15-25
Bike Sprint OR T-20 Bike Sprint OR T-20 Bike Sprint OR T-20 each side
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest
16 Bodyweight
Alt. Bench Glute Lift 2 DB RDL 16 #N/A #N/A 2 Alt. Bench Glute Lift 16 Bodyweight 2
OH Lateral Raise 16 #N/A - #N/A OH Lateral Raise 16 #N/A - #N/A Arnold Press 16 #N/A - #N/A
Gopher U-Abs 16 25-45 each side MB Twist 16 15-25 each side Gopher U-Abs 16 25-45
Bike Sprint OR T-20 Bike Sprint OR T-20 Bike Sprint OR T-20
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest
DB Twisting Row 16 #N/A - #N/A 2 Chin Grip Lat Pull Down 16 #N/A - #N/A 2 Chin Grip Lat Pull Down 16 #N/A - #N/A 2
Close Grip Push-Up 16 Bodyweight DB Tricep Extension 16 #N/A - #N/A Rev Grip Tri Push Down 16 #N/A - #N/A
Straight Bar Curl 16 #N/A - #N/A Alternating DB Curl 16 #N/A - #N/A Straight Bar Curl 16 #N/A - #N/A
Bike Sprint OR T-20 Bike Sprint OR T-20 Bike Sprint OR T-20
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest

Complete all sets at one block then move onto the next
OR
Complete each block one time in order and then repeat
Complete all exercises/workout in order without rest

Program Designed by Kyle Ochsner, MS, ATC, SCCC

 High School Football 32 Week Non-Olympic Program XLATHLETE.COM
Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up

Warm-Up/ Pre-hab

Warm-Up/ Pre-hab
Warm-Up/ Pre-hab

3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg
Toe Reach Squat X 10 Toe Reach Squat X 10 Toe Reach Squat X 10
MB Twist X 15 each side MB Twist X 15 each side MB Twist X 15 each side
MB Toe Touches X 10 MB Toe Touches X 10 MB Toe Touches X 10

Athlete: Martin Cianni Maxes SQT 140 BCH 100 DL 130

Day 1 Week 26 vbbnxb Day 2 Week 26 vbbnxb Day 3 Week 26 vbbnxb
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 13 70 - 85 3 Step-Up 13 30 - 40 3 each leg Alt. Piston Squat 13 Bodyweight 3 each leg
Dynamic Lat Pull 13 25 - 35 DB Twisting Row 13 10 - 20 Lat Pull Down 13 45 - 55
DB Incline Fly 13 5 - 15 DB Incline Press 13 10 - 20 Bench Press 13 50 - 60
Bike Sprint OR T-30 Bike Sprint OR T-30 Bike Sprint OR T-30
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest
PB Leg Curl 13 No Weight 3 PB Leg Curl 13 No Weight 3 DB RDL 13 No Weight 3
Bench Press 13 50 - 60 DB Bench Press 13 15 - 25 DB Incline Press 13 10 - 20
DB Curl to Press 13 5 - 15 Reverse Curl 13 15 - 25 DB Curl to Press 13 5 - 15
Bike Sprint OR T-30 Bike Sprint OR T-30 Bike Sprint OR T-30
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest
Alt. Piston Squat 13 Body Weight 3 each leg Alt. Piston Squat 13 Bodyweight 3 each leg DB Walking Lunge 13 30 - 40 3 each leg
Sup-Pro Tri Ext 13 5 - 15 Tricep Push Down 13 25 - 35 Sup-Pro Tri Ext 13 5 - 15
MB Twist 13 15-25 each side Full Bench Curl-Up 13 Bodyweight MB Twist 13 15-25
Bike Sprint OR T-30 Bike Sprint OR T-30 Bike Sprint OR T-30 each side
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest
Alt. Bench Glute Lift 13 Bodyweight 3 DB RDL 13 20 30 3 Alt. Bench Glute Lift 13 Bodyweight 3
OH Lateral Raise 13 5 - 10 OH Lateral Raise 13 5 - 10 Arnold Press 13 10 - 15
Gopher U-Abs 13 25-45 each side MB Twist 13 15-25 each side Gopher U-Abs 13 25-45
Bike Sprint OR T-30 Bike Sprint OR T-30 Bike Sprint OR T-30
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest
DB Twisting Row 13 10 - 20 3 Chin Grip Lat Pull Down 13 40 - 50 3 Chin Grip Lat Pull Down 13 40 - 50 3
Close Grip Push-Up 13 Bodyweight DB Tricep Extension 13 5 - 15 Rev Grip Tri Push Down 13 25 - 35
Straight Bar Curl 13 15 - 25 Alternating DB Curl 13 5 - 15 Straight Bar Curl 13 15 - 25
Bike Sprint OR T-30 Bike Sprint OR T-30 Bike Sprint OR T-30
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest

Complete all sets at one block then move onto the next
OR
Complete each block one time in order and then repeat
Complete all exercises/workout in order without rest

Program Designed by Kyle Ochsner, MS, ATC, SCCC

 High School Football 32 Week Non-Olympic Program XLATHLETE.COM
Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up
Warm-Up/ Pre-hab

Warm-Up/ Pre-hab

Warm-Up/ Pre-hab
FWD Leg Cirlces 2X5/leg Standing D1 X 6/leg 3-Way Ham Touch X 9/leg
BKWD Leg Circles 2X5/leg Standing D2 X 6/leg Toe Reach Squat X 10
Cuban Press Incline F8 X 8 Tea Cup X 6/arm MB Twist X 15 each side
Scap Push-Ups X 10 Scap Push-Ups X 10 MB Toe Touches X 10

Athlete: Test Maxes

SQT #N/A BCH #N/A DL #N/A
Day 1 Week 27 Week 28 Day 2 Week 27 Week 28 Day 3 Week 27 Week 28
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 5 #N/A - #N/A 1 Back Squat 5 #N/A - #N/A 1 Hex Deadlift 5 #N/A - #N/A 1
paired w/ 3 #N/A - #N/A 1 3 #N/A - #N/A 1 paired w/ 3 #N/A - #N/A 1
Sumo Squat to Stand 5 2 Paired w/ below cell 3 #N/A - #N/A 2 Quadraped Kick Backs 5 2
paired w/ paired w/
Prone Hip Flexor 5 2 6:0:0:0 Glute Swings 5 2
Eccentric Sport Squat 4 #N/A - #N/A 4 6:0:0:0 Contra Ecc Hip Flxr 5 Bodyweight 3 3:0:0:0 Eccentric Hex DL 4 #N/A - #N/A 4 4:0:0:0
paired w/ paired w/ paired w/
Tuck Jumps 4 Bodyweight 4 Partner Neck 6 Manual 3 Broad Jumps 5 4
paired w/ paired w/ paired w/
DB Squat Drp Jmp 4 #N/A - #N/A 4 0:2:0:0 3-Way Ham Touch 9 10 3 per leg DB Split Drop Jumps 5 #N/A - #N/A 4 0:2:0:0
paired w/ Bench Press 5 #N/A - #N/A 1 paired w/
Power Step Up 4 Bodyweight 4 3 #N/A - #N/A 1 15 yrd Sprint 5 4
paired w/ Paired w/ below cell 3 #N/A - #N/A 2 paired w/
Dynamic Lat Pull 5 #N/A - #N/A 4 3:0:0:0 Chin Grip Lat Pull 6 #N/A - #N/A 4 3:0:0:0
paired w/ Rest 2:00
Curl to Press 5 #N/A - #N/A 4 Rest 2:00 Cuban Press 6 2.5 - 5 3 DB Bench Press 10 #N/A - #N/A 3
Bench Press 5 #N/A - #N/A 1 paired w/ paired w/
paired w/ 3 #N/A - #N/A 1 U-Abs 12 25 - 35 3 Glute Bar Lift 6 #N/A - #N/A 3 3:0:0:0
Tea Cup 5 2.5 2 paired w/ paired w/
paired w/ Ball Groin Squeeze 5 3 0:2:0:0 Supermans 14 3
OH LAT Raise + F8 5 #N/A - #N/A 2 Nordic Ham Curls 6 Bodyweight 3 4:0:0:0 Lateral DB Step-Up 8 #N/A - #N/A 3
Eccentric Bench 4 #N/A - #N/A 4 6:0:0:0 paired w/ paired w/
paired w/ DB Row 6 #N/A - #N/A 3 3:0:0:0 Arnolds 8 #N/A - #N/A 3
MB Pass 4 10 - 20 4 paired w/ paired w/
paired w/ Incline DB Bench 6 #N/A - #N/A 3 V-Ups 12 3
Clap Push-Up 4 Bodyweight 4 DB Walking Lunge 5 #N/A - #N/A 3 0:2:0:0 Zottman Curls 10 #N/A - #N/A 3
paired w/ paired w/ paired w/
Drop Push-Up 4 Bodyweight 4 0:2:0:0 DB Curl to Arnold 6 #N/A - #N/A 3 Dips 10 3
paired w/ paired w/ paired w/
DB RDL + Row 5 #N/A - #N/A 4 Sup-Pro Tri Ext 6 #N/A - #N/A 3 SL Calf Raises 14 #N/A - #N/A 3 Bent Knee
paired w/
Bent Knee Calf Raise 10 #N/A - #N/A 4 Rest 2:00

Program Designed by Kyle Ochsner, MS, ATC, SCCC

 High School Football 32 Week Non-Olympic Program XLATHLETE.COM
Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up
Warm-Up/ Pre-hab

Warm-Up/ Pre-hab

Warm-Up/ Pre-hab
FWD Leg Cirlces 2X5/leg Standing D1 X 6/leg 3-Way Ham Touch X 9/leg
BKWD Leg Circles 2X5/leg Standing D2 X 6/leg Toe Reach Squat X 10
Cuban Press Incline F8 X 8 Tea Cup X 6/arm MB Twist X 15 each side
Scap Push-Ups X 10 Scap Push-Ups X 10 MB Toe Touches X 10

Athlete: Test Maxes

SQT #N/A BCH #N/A DL #N/A
Day 1 Week 29 Week 30 Day 2 Week 29 Week 30 Day 3 Week 29 Week 30
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 5 #N/A - #N/A 1 Back Squat 5 #N/A - #N/A 1 Hex Deadlift 5 #N/A - #N/A 1
paired w/ 3 #N/A - #N/A 1 3 #N/A - #N/A 2 paired w/ 3 #N/A - #N/A 1
Sumo Squat to Stand 5 2 Paired w/ below cell 3 #N/A - #N/A 3 Quadraped Kick Backs 5 2
paired w/ paired w/
Prone Hip Flexor 5 2 0:3:0:0 Glute Swings 5 2
Isometric Sport Squat 4 #N/A - #N/A 4 0:3:0:0 Contra Iso Hip Flxr 5 Bodyweight 3 0:2:0:0 Isometric Hex DL 4 Max Effort 4 0:3:0:0
paired w/ paired w/ paired w/
Tuck Jumps 4 Bodyweight 4 Partner Neck 6 Manual 3 Broad Jumps 5 4
paired w/ paired w/ paired w/
DB Squat Drp Jmp 4 #N/A - #N/A 4 0:2:0:0 3-Way Ham Touch 9 10 3 per leg DB Split Drop Jumps 5 #N/A - #N/A 4 0:2:0:0
paired w/ Bench Press 5 #N/A - #N/A 1 paired w/
Power Step Up 4 Bodyweight 4 3 #N/A - #N/A 2 15 yrd Sprint 5 4
paired w/ Paired w/ below cell 3 #N/A - #N/A 3 paired w/
Dynamic Lat Pull 5 #N/A - #N/A 4 0:3:0:0 Chin Grip Lat Pull 6 #N/A - #N/A 4 0:3:0:0
paired w/ Rest 2:00
Curl to Press 5 #N/A - #N/A 4 Rest 2:00 Ext Rot. Drops 6 5 - 10 3 DB Bench Press 10 #N/A - #N/A 3
Bench Press 5 #N/A - #N/A 1 paired w/ paired w/
paired w/ 3 #N/A - #N/A 1 U-Abs 12 25 - 35 3 Glute Bar Lift 6 #N/A - #N/A 3 0:3:0:0
Tea Cup 5 2.5 2 paired w/ paired w/
paired w/ Ball Groin Squeeze 5 3 0:2:0:0 Supermans 14 3
OH LAT Raise + F8 5 #N/A - #N/A 3 Nordic Ham Curls 6 Bodyweight 3 0:2:0:0 Lateral DB Step-Up 8 #N/A - #N/A 3
Isometric Bench 4 #N/A - #N/A 4 0:3:0:0 paired w/ paired w/
paired w/ DB Row 6 #N/A - #N/A 3 0:3:0:0 Arnolds 8 #N/A - #N/A 3
MB Pass 4 10 - 20 4 paired w/ paired w/
paired w/ Incline DB Bench 6 #N/A - #N/A 3 V-Ups 12 3
Clap Push-Up 4 Bodyweight 4 DB Walking Lunge 5 #N/A - #N/A 3 0:2:0:0 Zottman Curls 10 #N/A - #N/A 3
paired w/ paired w/ paired w/
Drop Push-Up 4 Bodyweight 4 0:2:0:0 DB Curl to Arnold 6 #N/A - #N/A 3 Dips 10 3
paired w/ paired w/ paired w/
DB RDL + Row 5 #N/A - #N/A 4 Sup-Pro Tri Ext 6 #N/A - #N/A 3 SL Calf Raises 14 #N/A - #N/A 3 Bent Knee
paired w/
Bent Knee Calf Raise 10 #N/A - #N/A 4 Rest 2:00

Program Designed by Kyle Ochsner, MS, ATC, SCCC

 High School Football 32 Week Non-Olympic Program XLATHLETE.COM
Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up
Warm-Up/ Pre-hab

Warm-Up/ Pre-hab

Warm-Up/ Pre-hab
FWD Leg Cirlces 2X5/leg Standing D1 X 6/leg 3-Way Ham Touch X 9/leg
BKWD Leg Circles 2X5/leg Standing D2 X 6/leg Toe Reach Squat X 10
Cuban Press Incline F8 X 8 Tea Cup X 6/arm MB Twist X 15 each side
Scap Push-Ups X 10 Scap Push-Ups X 10 MB Toe Touches X 10

Athlete: Test Maxes

SQT #N/A BCH #N/A DL #N/A
Day 1 Week 31 Week 32 Day 2 Week 31 Week 32 Day 3 Week 31 Week 32
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 5 #N/A - #N/A 1 Back Squat 5 #N/A - #N/A 1 Hex Deadlift 5 #N/A - #N/A 1
paired w/ 3 #N/A - #N/A 1 3 #N/A - #N/A 1 paired w/ 3 #N/A - #N/A 1
Sumo Squat to Stand 5 2 Paired w/ below cell 3 #N/A - #N/A 4 Quadraped Kick Backs 5 2
paired w/ paired w/
Prone Hip Flexor 5 2 0:3:0:0 Glute Swings 5 2
Reactive Sport Squat 4 #N/A - #N/A 4 Reactive Contra OC Hip Flxr 8 Bodyweight 3 Reactive Reactive OC Hex DL 4 #N/A - #N/A 4 Reactive
paired w/ paired w/ paired w/
Tuck Jumps 4 Bodyweight 4 Partner Neck 6 Manual 3 Broad Jumps 5 4
paired w/ paired w/ paired w/
DB Squat Jumps 4 #N/A - #N/A 4 0:0:0:0 3-Way Ham Touch 9 10 3 per leg Speed Switch Lunge 5 #N/A - #N/A 4 Reactive
paired w/ Bench Press 5 #N/A - #N/A 1 paired w/
Power Step Up 4 Bodyweight 4 3 #N/A - #N/A 1 15 yrd Sprint 5 4
paired w/ Paired w/ below cell 3 #N/A - #N/A 4 paired w/
Dynamic Lat Pull 5 #N/A - #N/A 4 0:0:0:0 Chin Grip Lat Pull 6 #N/A - #N/A 4 0:0:0:0
paired w/ Rest 2:00
Curl to Press 5 #N/A - #N/A 4 Rest 2:00 Ext Rotation OC 8 5 - 10 3 Reactive DB Bench Press 10 #N/A - #N/A 3
Bench Press 5 #N/A - #N/A 1 paired w/ paired w/
paired w/ 3 #N/A - #N/A 1 U-Abs 12 25 - 35 3 Glute Bar Lift 6 #N/A - #N/A 3 Reactive
Tea Cup 5 2.5 2 paired w/ paired w/
paired w/ Ball Groin Squeeze OC 5 3 Reactive Supermans 14 3
OH LAT Raise + F8 5 #N/A - #N/A 3 Nordic Ham Curls 6 Bodyweight 3 Lateral DB Step-Up 8 #N/A - #N/A 3
Reactive OC Bench 4 #N/A - #N/A 4 Reactive paired w/ paired w/
paired w/ DB Row OC 8 #N/A - #N/A 3 Reactive Arnolds 8 #N/A - #N/A 3
MB Pass 4 10 - 20 4 paired w/ paired w/
paired w/ Incline DB Bench 6 #N/A - #N/A 3 V-Ups 12 3
Clap Push-Up 4 Bodyweight 4 DB Walking Lunge Switch 5 #N/A - #N/A 3 0:0:0:0 Zottman Curls 10 #N/A - #N/A 3
paired w/ paired w/ paired w/
Drop Push-Up 4 Bodyweight 4 0:0:0:0 DB Curl to Arnold 6 #N/A - #N/A 3 Dips 10 3
paired w/ paired w/ paired w/
DB RDL + Row 5 #N/A - #N/A 4 Sup-Pro Tri Ext 6 #N/A - #N/A 3 SL Calf Raises 14 #N/A - #N/A 3 Bent Knee
paired w/
Bent Knee Calf Raise 10 #N/A - #N/A 4 Rest 2:00 Reactive = Moving the weight as quickly as possible
throughout the entire range of motion of the lift in an
active pushing and pulling motion. Be explosive.
Program Designed by Kyle Ochsner, MS, ATC, SCCC
 MAXES

Name Back Squat Bench Deadlift

1 Martin Cianni 140 100 130
2 Attack 550 350 600
3 Colin Scott 303 203 253
4 Garret Holst 304 176 254
5 Mark Matthews 305 205 255
6 Aidan Scott 306 206 256
7 Alex Demopoulos 307 207 257
8 Bailey Dodds 308 208 258
9 Eric Law 309 209 259
10 Harrison Archer 310 210 260
11 Michael Pirone 311 211 261
12 Paul Danko 312 212 262
13 Randall Adamson 313 213 263
14 Sean Cannizzaro 314 214 264
15 Taylor Young 315 215 265
16 316 216 266
17 Defense 317 217 267
18 John Zurlo 318 218 268
19 Nick Gorman 319 219 269
20 Steve Marchetto 320 220 270
21 Cal Kennedy 321 221 271
22 Carson Cannon 322 222 272
23 Harley Brown 323 223 273
24 Kyle Hercher 324 224 274
25 Liam Resch 325 225 275
26 Matt Kramer 326 226 276
27 Nick Eggemeyer 327 227 277
28 Steven Wylie 328 228 278
29 329 229 279
30 Midfield 330 230 280
31 BEGIN 500 500 500
32 Keke 135 90 220
33
34
35
36
37
38
39
40
41
42
43
44
45
46 MIDDLE 600 600 600
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63 END 700 700 700
64 Cole Nordstrom 331 231 281
65 Theodore MacKenzie 332 232 282
66 Cameron Flint 333 233 283
67 Chace Calkin 334 234 284
68 Chase Carraro 335 235 285
69 Connor Pagnani 336 236 286
70 Drew Babb 337 237 287
71 Hayden Schuette 338 238 288
72 Henry Miketa 339 239 289
73 Jeremy Noble 340 240 290
74 Mike Riis 341 241 291
75 Nick Perfido 342 242 292
76 Peer Fish 343 243 293
77 Sander Aplet 344 244 294
78 Sean Snodgrass 345 245 295
79 Terry Ellis 346 246 296
80 Tyler Ekeroth 347 247 297
81 Tyler Simmens 348 248 298
82 Wes Berg 349 249 299
83 Patric Rogers 350 250 300
84 351 251 301
 85 Goalie 352 252 302
86 Jamie Faus 353 253 303
87 Ryan LaPlante 354 254 304
88 Erik Carter 355 255 305
89 Troy Orzech 356 256 306
90 Lacrosse 357 257 307
91 Attack 358 258 308
92 Colin Scott 359 259 309
93 Garret Holst 360 260 310
94 Mark Matthews 361 261 311
95 Aidan Scott 362 262 312
96 Alex Demopoulos 363 263 313
97 Bailey Dodds 364 264 314
98 Eric Law 365 265 315
99 Harrison Archer 366 266 316
100 Michael Pirone 367 267 317
101 Paul Danko 368 268 318
102 Randall Adamson 369 269 319
103 Sean Cannizzaro 370 270 320
104 Taylor Young 371 271 321
105 372 272 322
106 Defense 373 273 323
107 John Zurlo 374 274 324
108 Nick Gorman 375 275 325
109 Steve Marchetto 376 276 326
110 Cal Kennedy 377 277 327
111 Carson Cannon 378 278 328
112 Harley Brown 379 279 329
113 Kyle Hercher 380 280 330
114 Liam Resch 381 281 331
115 Matt Kramer 382 282 332
116 Nick Eggemeyer 383 283 333
117 Steven Wylie 384 284 334
118 385 285 335
119 Midfield 386 286 336
120 Cole Nordstrom 387 287 337
121 Theodore MacKenzie 388 288 338
122 Cameron Flint 389 289 339
123 Chace Calkin 390 290 340
124 Chase Carraro 391 291 341
125 Connor Pagnani 392 292 342
126 Drew Babb 393 293 343
127 Hayden Schuette 394 294 344
128 Henry Miketa 395 295 345
129 Jeremy Noble 396 296 346
130 Mike Riis 397 297 347
131 Nick Perfido 398 298 348
132 Peer Fish 399 299 349
133 Sander Aplet 400 300 350
134 Sean Snodgrass 401 301 351
135 Terry Ellis 402 302 352
136 Tyler Ekeroth 403 303 353
137 Tyler Simmens 404 304 354
138 Wes Berg 405 305 355
139 Patric Rogers 406 306 356
140 407 307 357
141 Goalie 408 308 358
142 Jamie Faus 409 309 359
143 Ryan LaPlante 410 310 360
144 Erik Carter 411 311 361
145 Troy Orzech 412 312 362
146 tim 413 313 363
147 bob 414 314 364
148 ray 415 315 365
149 Steven Wylie 416 316 366
150 glen 417 317 367