XLAthlete.
com Football Advanced Off-Season Strength Training
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Eccentric Emphasis Week 1 - Workout 1
Warm Up/Prehab Sets/Reps
2-3 Minutes
Eccentric Emphasis Week 1 - Workout 2
Warm Up/Prehab Sets/Reps
2-3 Minutes
Dynamic Warm Up Piston Squat Overhead Squat
Dynamic Warm Up
Cuban Press With Figure 8
3 Sets of 5 with 3Hip Flexor second count on Eccentric Prone way down
3 sets of 5 per leg 3 sets of 5 with empty bar
3 sets of 5 3 sets of 10 per arm
Internal External Shoulder Shock
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information Warm Up Sets
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information Warm Up Sets
Back Squat
Perform each highlighted set of this exercise with a set of each exercise below
0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load No Load No Load No Load No Load 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose
Sets/Reps
2 sets of 30 seconds per leg 2 sets of 30 seconds Quads and I-Band
5 3 1 3 3 3 3 4 4 4 4 4 4 4 4 5 5 5 5 10 10 10 10 10 10
1:30 1:30 1:30 3:00
Bench Press
6-Second Count On Way Down Use Chains or Bands
Perform each highlighted set of this exercise with a set of each exercise below
0.0 0.0 0.0 0.0 0.0 0.0 0.0 10 to 15 lbs 10 to 15 lbs 10 to 15 lbs 10 to 15 lbs No Load No Load No Load No Load 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose
Sets/Reps
2 sets of 30 seconds 2 sets of 30 seconds each
5 3 1 3 3 3 3 4 4 4 4 4 4 4 4 8 8 8 8 10 10 10 8 8 8 8 8 8
1:30 1:30 1:30 3:00
6-Second Count On Way Down Use Chains or Bands
Deep Squat Bench Drop
Rest only after you finish one set of each highlighted exercise
Med Ball Pass
Rest only after you finish one set of each highlighted exercise
Hurdle Hop
Clap Push Up
RDL
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Lat Pull Down
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
6-Second Count On Way Up
Overhead Sit Up
Overhead Lateral Raise
Dual Action Tricep Extension
Back Extension
6-Second Count On Way Down
Recovery
Dual Action Bicep Curls
6-Second Count On Way Down
Isometric Split Lying Wall Shakes Foam Roller
Recovery
Isometric Chest Hold
Partner Stretching
Laying Relaxation
2:00
XLAthlete.com Football Advanced Off-Season Strength Training
Eccentric Emphasis Week 1 - Workout 3
Warm Up/Prehab Sets/Reps
2-3 Minutes
Eccentric Emphasis Week 1 - Workout 4
Warm Up/Prehab Sets/Reps
2-3 Minutes
Dynamic Warm Up Piston Squat Overhead Squat
Dynamic Warm Up
3 sets of 5 per leg 3 sets of 5 with empty bar
Chest Band Adduction 3 sets of 5 per arm
Bench Glute Eccentric Lift
3 Sets of 5 with 3second count on way down
Infraspinatus
3 sets of 5
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information Warm Up Sets
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information Warm Up Sets
Back Squat
Half Rack Back Squat
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load Choose Choose Choose Band Band Band
Sets/Reps
1 Set of 2:00
5 3 1 2 2 1 1 2 3 3 3 8 8 8 8 10 10 10 10 10 10
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Bench Press
Use 25 lb Weight Releasers For 1st Rep
3-Second Count On Way Down Set rack level to half the depth of your regular back squat 6- Second Count On Way Down
Board Bench Press
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose Choose Choose
Sets/Reps
2 sets of 30 seconds 2 sets of 30 seconds each 2:00
5 3 1 2 2 1 1 2 3 3 3 8 8 8 8 8 8 8 8 8 8 8 8
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Use 15 lb Weight Releasers For 1st Rep
3-Second Count On Way Down
Use around 6 inches of thickness
Glute Ham Hyper
Barbell Bent Over Row
Russian Twist
Dumbbell Curl To Press
Band Pull Throughs
Dips
6-Second Count On Way Down
Recovery
Glute Ham Hang Partner Leg Walks Foam Roller
Recovery
2 sets per leg
Isometric Chest Hold Partner Stretching Laying Relaxation
Glutes and Hams
XLAthlete.com Football Advanced Off-Season Strength Training
Eccentric Emphasis Week 2 - Workout 1
Warm Up/Prehab Sets/Reps
2-3 Minutes
Eccentric Emphasis Week 2 - Workout 2
Warm Up/Prehab Sets/Reps
2-3 Minutes
Dynamic Warm Up Piston Squat Overhead Squat
Dynamic Warm Up
Cuban Press With Figure 8
3 Sets of 5 with 3Hip Flexor second count on Eccentric Prone way down
3 sets of 5 per leg 3 sets of 5 with empty bar
3 sets of 5 3 sets of 10 per arm
Internal External Shoulder Shock
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information Warm Up Sets
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information Warm Up Sets
Back Squat
0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load No Load No Load No Load No Load 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose
Sets/Reps
2 sets of 30 seconds per leg 2 sets of 30 seconds Quads and I-Band
5 3 1 3 3 3 3 4 4 4 4 4 4 4 4 5 5 5 5 10 10 10 10 10 10
1:30 1:30 1:30 3:00
Bench Press
Perform each highlighted set of this exercise with a set of each exercise below
6-Second Count On Way Down Use Chains or Bands
0.0 0.0 0.0 0.0 0.0 0.0 0.0 10 to 15 lbs 10 to 15 lbs 10 to 15 lbs 10 to 15 lbs No Load No Load No Load No Load 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose
Sets/Reps
2 sets of 30 seconds 2 sets of 30 seconds each
5 3 1 3 3 3 3 4 4 4 4 4 4 4 4 8 8 8 8 10 10 10 8 8 8 8 8 8
1:30 1:30 1:30 3:00
Perform each highlighted set of this exercise with a set of each exercise below
6-Second Count On Way Down Use Chains or Bands
Deep Squat Bench Drop
Rest only after you finish one set of each highlighted exercise
Med Ball Pass
Rest only after you finish one set of each highlighted exercise
Hurdle Hop
Clap Push Up
RDL
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Lat Pull Down
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
6-Second Count On Way Up
Overhead Sit Up
Overhead Lateral Raise
Dual Action Tricep Extension
6-Second Count On Way Down
Back Extension
6-Second Count On Way Down
Recovery
Dual Action Bicep Curls
6-Second Count On Way Down
Isometric Split Lying Wall Shakes Foam Roller
Recovery
Isometric Chest Hold
Partner Stretching
Laying Relaxation
2:00
XLAthlete.com Football Advanced Off-Season Strength Training
Eccentric Emphasis Week 2 - Workout 3
Warm Up/Prehab Sets/Reps
2-3 Minutes
Eccentric Emphasis Week 2 - Workout 4
Warm Up/Prehab Sets/Reps
2-3 Minutes
Dynamic Warm Up Piston Squat Overhead Squat
Dynamic Warm Up
3 sets of 5 per leg 3 sets of 5 with empty bar
Chest Band Adduction 3 sets of 5 per arm
Bench Glute Eccentric Lift
3 Sets of 5 with 3second count on way down
Infraspinatus
3 sets of 5
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information Warm Up Sets
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information Warm Up Sets
Back Squat
Half Rack Back Squat
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Band Band Band Band Choice Choice Choice Band Band Band
Sets/Reps
1 Set of 2:00
5 3 1 2 2 1 1 1 3 3 3 8 8 8 8 10 10 10 10 10 10
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Bench Press
Use 25 lb Weight Releasers For 1st Rep
3-Second Count On Way Down Set rack level to half the depth of your regular back squat 6- Second Count On Way Down
Board Bench Press
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose Choose Choose
Sets/Reps
2 sets of 30 seconds 2 sets of 30 seconds each 2:00
5 3 1 2 2 1 1 2 3 3 3 8 8 8 8 8 8 8 8 8 8 8 8
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Use 15 lb Weight Releasers For 1st Rep
3-Second Count On Way Down
Use around 6 inches of thickness
Glute Ham Hyper
Barbell Bent Over Row
Russian Twist
Dumbbell Curl To Press
Band Pull Throughs
Dips
6-Second Count On Way Down
Recovery
Glute Ham Hang Partner Leg Walks Foam Roller
Recovery
2 sets per leg
Isometric Chest Hold Partner Stretching Laying Relaxation
Glutes and Hams
XLAthlete.com Football Advanced Off-Season Strength Training
Eccentric Emphasis Week 3 - Workout 1
Warm Up/Prehab Sets/Reps
2-3 Minutes
Eccentric Emphasis Week 3 - Workout 2
Warm Up/Prehab Sets/Reps
2-3 Minutes
Dynamic Warm Up Piston Squat Overhead Squat
Dynamic Warm Up
Cuban Press With Figure 8
3 Sets of 5 with 3Hip Flexor second count on Eccentric Prone way down
3 sets of 5 per leg 3 sets of 5 with empty bar
3 sets of 5 3 sets of 10 per arm
Internal External Shoulder Shock
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information Warm Up Sets
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information Warm Up Sets
Back Squat
Perform each highlighted set of this exercise with a set of each exercise below
0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load No Load No Load No Load No Load 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose
Sets/Reps
2 sets of 30 seconds per leg 2 sets of 30 seconds Quads and I-Band
5 3 1 3 3 3 3 4 4 4 4 4 4 4 4 4 4 4 4 10 10 10 10 10 10
1:30 1:30 1:30 3:00
Bench Press
6-Second Count On Way Down Use Chains or Bands
Perform each highlighted set of this exercise with a set of each exercise below
0.0 0.0 0.0 0.0 0.0 0.0 0.0 10 to 15 lbs 10 to 15 lbs 10 to 15 lbs 10 to 15 lbs No Load No Load No Load No Load 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose
Sets/Reps
2 sets of 30 seconds 2 sets of 30 seconds each
5 3 1 3 3 3 3 4 4 4 4 4 4 4 4 6 6 6 6 10 10 10 8 8 8 8 8 8
1:30 1:30 1:30 3:00
6-Second Count On Way Down Use Chains or Bands
Deep Squat Bench Drop
Rest only after you finish one set of each highlighted exercise
Med Ball Pass
Rest only after you finish one set of each highlighted exercise
Hurdle Hop
Clap Push Up
RDL
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Lat Pull Down
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
6-Second Count On Way Up
Overhead Sit Up
Overhead Lateral Raise
Dual Action Tricep Extension
6-Second Count On Way Down
Back Extension
6-Second Count On Way Down
Recovery
Dual Action Bicep Curls
6-Second Count On Way Down
Isometric Split Lying Wall Shakes Foam Roller
Recovery
Isometric Chest Hold
Partner Stretching
Laying Relaxation
2:00
XLAthlete.com Football Advanced Off-Season Strength Training
Eccentric Emphasis Week 3 - Workout 3
Warm Up/Prehab Sets/Reps
2-3 Minutes
Eccentric Emphasis Week 3 - Workout 4
Warm Up/Prehab Sets/Reps
2-3 Minutes
Dynamic Warm Up Piston Squat Overhead Squat
Dynamic Warm Up
3 sets of 5 per leg 3 sets of 5 with empty bar
Chest Band Adduction 3 sets of 5 per arm
Bench Glute Eccentric Lift
3 Sets of 5 with 3second count on way down
Infraspinatus
3 sets of 5
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information Warm Up Sets
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information Warm Up Sets
Back Squat
Half Rack Back Squat
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load Choice Choice Choice Band Band Band
Sets/Reps
1 Set of 2:00
5 3 1 2 2 1 1 1 3 3 3 6 6 6 6 10 10 10 10 10 10
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Bench Press
Use 25 lb Weight Releasers For 1st Rep
3-Second Count On Way Down Set rack level to half the depth of your regular back squat 6- Second Count On Way Down
Board Bench Press
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose Choose Choose
Sets/Reps
2 sets of 30 seconds 2 sets of 30 seconds each 2:00
5 3 1 2 2 1 1 1 3 3 3 6 6 6 6 8 8 8 8 8 8 8 8
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Use 15 lb Weight Releasers For 1st Rep
3-Second Count On Way Down
Use around 6 inches of thickness
Glute Ham Hyper
Barbell Bent Over Row
Russian Twist
Dumbbell Curl To Press
Band Pull Throughs
Dips
6-Second Count On Way Down
Recovery
Glute Ham Hang Partner Leg Walks Foam Roller
Recovery
2 sets per leg
Isometric Chest Hold Partner Stretching Laying Relaxation
Glutes and Hams
XLAthlete.com Football Advanced Off-Season Strength Training
Isometric Emphasis Week 4 - Workout 1
Warm Up/Prehab Sets/Reps
2-3 Minutes
Isometric Emphasis Week 4 - Workout 2
Warm Up/Prehab Sets/Reps
2-3 Minutes
Dynamic Warm Up Piston Squat With Band Overhead Squat
Dynamic Warm Up
Cuban Press Incline With Figure 8 Hip Flexor 3 Sets of 5 with 3second hold Isometric Prone Extension Flexion Shoulder Shock
3 sets of 5 per leg 3 sets of 5 with empty bar
3 sets of 5 3 sets of 10 per arm
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information Warm Up Sets
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information Warm Up Sets
Back Squat
Half Rack Back Squat
Hold Isometrically
0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load 0.0 0.0 0.0 0.0 No Load No Load No Load No Load 0.0 0.0 0.0 0.0 No Load No Load No Load Choose Choose Choose No Load
5 3 1 1 1 1 1 4 4 4 4 3 3 3 3 4 4 4 4 5 5 5 5
1 Set To Fatigue 1 Set To Fatigue 1 Set To Fatigue
1:30 1:30 1:30 3:00
Bench Press
Hold Half Squat Isometrically Until Fatigured
Isometric Chest Hold
0.0 0.0 0.0 No Load No Load No Load No Load No Load No Load No Load No Load 0.0 0.0 0.0 0.0 0.0
5 3 1 1 1 1 1 4 4 4 4 3 3 3 3 4 4 4 4 6 6 6 6 6 6 6 6 5 5 5 5 5 5 5 5
4 Sets of :30 or 2 sets of 1:00 4 Sets of :30 or 2 sets of 1:00
1:30 1:30 1:30 3:00
Hold Chest Hold Isometrically Until Fatigured
Squat Jump Pause
3-Second Pause At Bottom
Rest only after you finish one set of each highlighted exercise
Clap Push Up
Rest only after you finish one set of each highlighted exercise
Back Squat With Pause
3-Second Pause At Bottom
Bench Press With Pause
3-Second Pause At Bottom
Box Jump
Close Grip Bench Press Throw
RDL
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Pause At Bottom
Dynamic Lat Pull Down
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose Choose Choose
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Pause At Top
Glute Ham Isometric Sit Up Hold Back Extension With Hold Glute Ham Isometric Hold
Recovery
Standing Military Press
Pause At Top
Pause At Bottom
10 10 10
4 Sets of :30 or 2 sets of 1:00
EZ Bar Tricep Extension
Hold Isometrically
Sets/Reps
2 sets of 30 seconds per leg 2 sets of 1:00
EZ Bar Bicep Curl
Isometric Split Pull Up Hang Foam Roller
Dip Isometric Hold Bicep Curl Isometric Hold
Recovery
Choose Choose
Sets/Reps
2 sets of 30 seconds each 2:00
Hold Isometrically
Quads and I-Band
Hold Isometrically
Partner Stretching Laying Relaxation
XLAthlete.com Football Advanced Off-Season Strength Training
Isometric Emphasis Week 4 - Workout 3
Warm Up/Prehab Sets/Reps
2-3 Minutes
Isometric Emphasis Week 4 - Workout 4
Warm Up/Prehab Sets/Reps
2-3 Minutes
Dynamic Warm Up Piston Squat With Band Overhead Squat
Dynamic Warm Up
Push Up Scapula Shrug
Bench Glute Isometric Hold
3 Sets of 5 with 3second hold
3 sets of 5 per leg 3 sets of 5 with empty bar
3 sets of 5 per arm
Tea Cup
3 sets of 5
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information Warm Up Sets
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information Warm Up Sets
Back Box Squat
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load Choose Choose Choose 0.0 0.0 0.0 No Load
5 3 1 2 2 1 1 2 3 3 3 8 8 8 8 10 10 10 8 8 8
4 Sets of :30 or 2 sets of 1:00
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Hold Isometrically At Parallel
Bench Press
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
5 3 1 2 2 1 1 2 3 3 3 5 5 5 5 5 5 5 5 5 5 5 5
4 Sets of :30 or 2 sets of 1:00 4 Sets of :30 or 2 sets of 1:00
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Hold Isometrically At Parallel Hold Isometrically At Parallel
Pause On Box
Pause At Bottom
Half Rack Back Squat Glute Ham Hyper Incline
Set rack level to half the depth of your regular back squat Pause At Bottom
Board Bench Press
Two or three boards depending on your height
Dumbbell Bent Over Row
Partner Lateral Med Ball Toss Zercher Good Morning
Straight Bar Bicep Curl
EZ Bar Throat Press
Isometric Squat Hold
Recovery
Sets/Reps
1 Set of 2:00
Isometric Chest Hold Prone Dummbell Hold On Bench
Recovery
No Load Choose
Glute Ham Hang Partner Back Walks Foam Roller
2 sets per leg
Sets/Reps
2 sets of 30 seconds each 2:00
Glutes and Hams
Partner Stretching Laying Relaxation
XLAthlete.com Football Advanced Off-Season Strength Training
Isometric Emphasis Week 5 - Workout 1
Warm Up/Prehab Sets/Reps
2-3 Minutes
Isometric Emphasis Week 5 - Workout 2
Warm Up/Prehab Sets/Reps
2-3 Minutes
Dynamic Warm Up Piston Squat With Band Overhead Squat
Dynamic Warm Up
Cuban Press Incline With Figure 8 Hip Flexor 3 Sets of 5 with 3second hold Isometric Prone Extension Flexion Shoulder Shock
3 sets of 5 per leg 3 sets of 5 with empty bar
3 sets of 5 3 sets of 10 per arm
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information Warm Up Sets
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information Warm Up Sets
Back Squat
Half Rack Back Squat
Hold Isometrically
0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load 0.0 0.0 0.0 0.0 No Load No Load No Load No Load 0.0 0.0 0.0 0.0 No Load No Load No Load Choose Choose Choose No Load
5 3 1 1 1 1 1 4 4 4 4 3 3 3 3 4 4 4 4 5 5 5 5
1 Set To Fatigue 1 Set To Fatigue 1 Set To Fatigue
1:30 1:30 1:30 3:00
Bench Press
Hold Half Squat Isometrically Until Fatigured
Isometric Chest Hold
0.0 0.0 0.0 No Load No Load No Load No Load No Load No Load No Load No Load 0.0 0.0 0.0 0.0 0.0
5 3 1 1 1 1 1 4 4 4 4 3 3 3 3 4 4 4 4 6 6 6 6 6 6 6 6 5 5 5 5 5 5 5 5
6 Sets of :30 or 3 sets of 1:00 6 Sets of :30 or 3 sets of 1:00
1:30 1:30 1:30 3:00
Hold Chest Hold Isometrically Until Fatigured
Squat Jump Pause
3-Second Pause At Bottom
Rest only after you finish one set of each highlighted exercise
Clap Push Up
Rest only after you finish one set of each highlighted exercise
Back Squat With Pause
3-Second Pause At Bottom
Bench Press With Pause
3-Second Pause At Bottom
Box Jump
Close Grip Bench Press Throw
RDL
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Pause At Bottom
Dynamic Lat Pull Down
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Pause At Top
Glute Ham Isometric Sit Up Hold Back Extension With Hold Glute Ham Isometric Hold
Recovery
Standing Military Press
Pause At Top
Pause At Bottom
10 10 10
6 Sets of :30 or 3 sets of 1:00
EZ Bar Tricep Extension
Hold Isometrically
Sets/Reps
2 sets of 30 seconds per leg 2 sets of 1:00
EZ Bar Bicep Curl
Isometric Split Pull Up Hang Foam Roller
Choose Choose Choose
Dip Isometric Hold Bicep Curl Isometric Hold
Recovery
Choose Choose
Sets/Reps
2 sets of 30 seconds each 2:00
Hold Isometrically
Quads and I-Band
Hold Isometrically
Partner Stretching Laying Relaxation
XLAthlete.com Football Advanced Off-Season Strength Training
Isometric Emphasis Week 5 - Workout 3
Warm Up/Prehab Sets/Reps
2-3 Minutes
Isometric Emphasis Week 5 - Workout 4
Warm Up/Prehab Sets/Reps
2-3 Minutes
Dynamic Warm Up Piston Squat With Band Overhead Squat
Dynamic Warm Up
Push Up Scapula Shrug
Bench Glute Isometric Hold
3 Sets of 5 with 3second hold
3 sets of 5 per leg 3 sets of 5 with empty bar
3 sets of 5 per arm
Tea Cup
3 sets of 5
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information Warm Up Sets
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information Warm Up Sets
Back Box Squat
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Band Band Band Band Choose Choose Choose 0.0 0.0 0.0 No Load
5 3 1 2 2 1 1 1 3 3 3 6 6 6 6 10 10 10 8 8 8
6 Sets of :30 or 3 sets of 1:00
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Hold Isometrically At Parallel
Bench Press
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
5 3 1 2 2 1 1 1 3 3 3 5 5 5 5 5 5 5 5 5 5 5 5
6 Sets of :30 or 3 sets of 1:00 6 Sets of :30 or 3 sets of 1:00
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Hold Isometrically At Parallel Hold Isometrically At Parallel
Pause On Box
Add Chains To These Sets
Pause At Bottom
Half Rack Back Squat Glute Ham Hyper Incline
Set rack level to half the depth of your regular back squat Pause At Bottom
Board Bench Press
Two or three boards depending on your height
Dumbbell Bent Over Row
Partner Lateral Med Ball Toss Zercher Good Morning
Straight Bar Bicep Curl
EZ Bar Throat Press
Isometric Squat Hold
Recovery
Sets/Reps
1 Set of 2:00
Isometric Chest Hold Prone Dummbell Hold On Bench
Recovery
No Load Choose
Glute Ham Hang Partner Back Walks Foam Roller
2 sets per leg
Sets/Reps
2 sets of 30 seconds each 2:00
Glutes and Hams
Partner Stretching Laying Relaxation
XLAthlete.com Football Advanced Off-Season Strength Training
Isometric Emphasis Week 6 - Workout 1
Warm Up/Prehab Sets/Reps
2-3 Minutes
Isometric Emphasis Week 6 - Workout 2
Warm Up/Prehab Sets/Reps
2-3 Minutes
Dynamic Warm Up Piston Squat With Band Overhead Squat
Dynamic Warm Up
Cuban Press Incline With Figure 8 Hip Flexor 3 Sets of 5 with 3second hold Isometric Prone Extension Flexion Shoulder Shock
3 sets of 5 per leg 3 sets of 5 with empty bar
3 sets of 5 3 sets of 10 per arm
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information Warm Up Sets
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information Warm Up Sets
Back Squat
Half Rack Back Squat
Hold Isometrically
0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load 0.0 0.0 0.0 0.0 No Load No Load No Load No Load 0.0 0.0 0.0 0.0 No Load No Load No Load Choose Choose Choose No Load
5 3 1 1 1 1 1 4 4 4 4 3 3 3 3 4 4 4 4 4 4 4 4
1 Set To Fatigue 1 Set To Fatigue 1 Set To Fatigue
1:30 1:30 1:30 3:00
Bench Press
Hold Half Squat Isometrically Until Fatigured
Isometric Chest Hold
0.0 0.0 0.0 No Load No Load No Load No Load No Load No Load No Load No Load 0.0 0.0 0.0 0.0 0.0
5 3 1 1 1 1 1 3 3 3 3 3 3 3 3 3 3 3 3 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5
4 Sets of 1:00 or 2 Sets of 2:00 4 Sets of 1:00 or 2 Sets of 2:00
1:30 1:30 1:30 3:00
Hold Chest Hold Isometrically Until Fatigured
Squat Jump Pause
3-Second Pause At Bottom
Rest only after you finish one set of each highlighted exercise
Clap Push Up
Rest only after you finish one set of each highlighted exercise
Back Squat With Pause
3-Second Pause At Bottom
Bench Press With Pause
3-Second Pause At Bottom
Box Jump
Close Grip Bench Press Throw
RDL
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Pause At Bottom
Dynamic Lat Pull Down
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose Choose Choose
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Pause At Top
Glute Ham Isometric Sit Up Hold Back Extension With Hold Glute Ham Isometric Hold
Recovery
Standing Military Press
Pause At Top
Pause At Bottom
10 10 10
4 Sets of 1:00 or 2 Sets of 2:00
EZ Bar Tricep Extension
Hold Isometrically
Sets/Reps
2 sets of 30 seconds per leg 2 sets of 1:00
EZ Bar Bicep Curl
Isometric Split Pull Up Hang Foam Roller
Dip Isometric Hold Bicep Curl Isometric Hold
Recovery
Choose Choose
Sets/Reps
2 sets of 30 seconds each 2:00
Hold Isometrically
Quads and I-Band
Hold Isometrically
Partner Stretching Laying Relaxation
XLAthlete.com Football Advanced Off-Season Strength Training
Isometric Emphasis Week 6 - Workout 3
Warm Up/Prehab Sets/Reps
2-3 Minutes
Isometric Emphasis Week 6 - Workout 4
Warm Up/Prehab Sets/Reps
2-3 Minutes
Dynamic Warm Up Piston Squat With Band Overhead Squat
Dynamic Warm Up
Push Up Scapula Shrug
Bench Glute Isometric Hold
3 Sets of 5 with 3second hold
3 sets of 5 per leg 3 sets of 5 with empty bar
3 sets of 5 per arm
Tea Cup
3 sets of 5
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information Warm Up Sets
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information Warm Up Sets
Back Box Squat
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Band Band Band Band Choose Choose Choose 0.0 0.0 0.0 No Load
Sets/Reps
1 Set of 2:00
5 3 1 2 2 1 1 1 3 3 3 6 6 6 6 10 10 10 8 8 8
4 Sets of 1:00 or 2 Sets of 2:00
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Bench Press
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load Choose
5 3 1 2 2 1 1 1 3 3 3 5 5 5 5 5 5 5 5 5 5 5 5
4 Sets of 1:00 or 2 Sets of 2:00 4 Sets of 1:00 or 2 Sets of 2:00
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Pause On Box
Add Bands To These Sets
Pause At Bottom
Half Rack Back Squat Glute Ham Hyper Incline
Set rack level to half the depth of your regular back squat Pause At Bottom
Board Bench Press
Two or three boards depending on your height
Dumbbell Bent Over Row
Partner Lateral Med Ball Toss Zercher Good Morning Isometric Squat Hold
Recovery
Straight Bar Bicep Curl
EZ Bar Throat Press
Hold Isometrically At Parallel
Isometric Chest Hold Prone Dummbell Hold On Bench
Recovery
Hold Isometrically At Parallel Hold Isometrically At Parallel
Glute Ham Hang Partner Back Walks Foam Roller
2 sets per leg
Sets/Reps
2 sets of 30 seconds each 2:00
Glutes and Hams
Partner Stretching Laying Relaxation
XLAthlete.com Football Advanced Off-Season Strength Training
Concentric/Reactive Emphasis Week 7 - Workout 1
Warm Up/Prehab Sets/Reps
2-3 Minutes
Concentric/Reactive Emphasis Week 7 - Workout 2
Warm Up/Prehab Sets/Reps
2-3 Minutes
Dynamic Warm Up Piston Squat With Band Overhead Squat
Dynamic Warm Up
Cuban Press Incline With Figure 8 Hip Flexor Oscillatory Prone
3 Sets of 10 oscillations
3 sets of 5 per leg
3 sets of 5
3 sets of 5 with empty bar
Extension Flexion Shoulder Shock
3 sets of 10 per arm
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information Warm Up Sets
Use cluster sets with 15 seconds rest in between
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information Warm Up Sets
Use cluster sets with 15 seconds rest in between
Back Squat
Use 25 lb Weight Releasers For Reps 1 and 3
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load Band Band Band Band 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose Partner
5 3 1 2+2 2+2 2+2 2+2 3 3 3 3 4 4 4 4 4 4 4 4 4 4 4 4 10 10 10 10 10 10
2 Sets of 10 Oscillations
1:30 1:30 1:30 4:00
Bench Press
Use 15 lb Weight Releasers For Reps 1 and 3
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load Band Band Band Band 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose No Load
Sets/Reps
2 sets of 30 seconds 2 sets of 30 seconds each
5 3 1 2+2 2+2 2+2 2+2 3 3 3 3 3 3 3 3 3 3 3 3 6 6 6 6 5 5 5 5 6 6 6 6 6 6
2 Sets of 10 Oscillations
1:30 1:30 1:30 4:00
Squat Jump With Weight
Rest only after you finish one set of each highlighted exercise
(Rep 1, Rep 2) rest (Rep 3, Rep 4)
Close Grip Bench Press Throw
Rest only after you finish one set of each highlighted exercise
(Rep 1, Rep 2) rest (Rep 3, Rep 4)
Hurdle Hop
Clap Push Up
Accclerated Band Squat Jump
Accclerated Band Push Up
Wrap bands around shoulders and chest, attach to a rack above, and perform push ups
RDL Olympic Style
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Small Range of Motion Near Parallel
Dynamic Lat Pull Down
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Make EXPLOSIVE
Incline Overhead Sit Up Back Extension With Twist Partner Squat Oscillatory
Recovery
Make EXPLOSIVE
Push Press
Dual-Action Tricep Band Extension Dual-Action Bicep Curls
Sets/Reps
2 sets of 30 seconds per leg 2 sets of 1:00
Isometric Split Pull Up Hang Foam Roller
Extended Oscillatory Push Up Recovery
Small and Fast Range of Motion
Isometric Chest Hold
Quads and I-Band
Partner Stretching
Laying Relaxation
2:00
XLAthlete.com Football Advanced Off-Season Strength Training
Concentric/Reactive Emphasis Week 7 - Workout 3
Warm Up/Prehab Sets/Reps
2-3 Minutes
Concentric/Reactive Emphasis Week 7 - Workout 4
Warm Up/Prehab Sets/Reps
2-3 Minutes
Dynamic Warm Up Piston Squat With Band Overhead Squat
Dynamic Warm Up
3 sets of 5 per leg
Push Up Scapula Shrug 3 sets of 5 per arm Oscillatory Bench Glute Lifts
3 Sets of 10 oscillations
3 sets of 5 with empty bar
Tea Cup
3 sets of 5
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information Warm Up Sets
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information Warm Up Sets
Back Squat With Chains
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose Choose 0.0 0.0 0.0 No Load
5 3 1 2 2 1 1 2 2 2 2 6 6 6 6 10 10 10 6 6 6
2 Sets of 10 Oscillations Each
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Small Range of Motion Near Parallel
Bench Press With Chains
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Band Band Band 0.0 0.0 0.0 No Load
5 3 1 2 2 1 1 2 2 2 2 5 5 5 5 8 8 8 8 8 8
2 Sets of 10 Oscillations Each
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Small Range of Motion Near Parallel
Add Chains To These Sets Make Explosive!
Add Chains To These Sets Make Explosive!
Half Rack Back Squat Glute Ham Hyper With Weight
Set rack level to half the depth of your regular back squat
Board Bench Press
Use around 6 inches of thickness
Dual Action Dumbbell Rows
Partner Lateral Med Ball Toss Zercher Good Morning Oscillatory Single Leg Squat
Recovery
Band Tricep Extension
Make EXPLOSIVE
Make EXPLOSIVE
Bicep Curl Shock
Oscillatory Box Push Up
Recovery
Sets/Reps
1 Set of 2:00
Sets/Reps
2 sets of 30 seconds 2 sets of 30 seconds each 2:00
Glute Ham Hang Partner Back Walks Foam Roller
Isometric Chest Hold Partner Stretching Laying Relaxation
2 sets per leg
Glutes and Hams
XLAthlete.com Football Advanced Off-Season Strength Training
Concentric/Reactive Emphasis Week 8 - Workout 1
Warm Up/Prehab Sets/Reps
2-3 Minutes
Concentric/Reactive Emphasis Week 8 - Workout 2
Warm Up/Prehab Sets/Reps
2-3 Minutes
Dynamic Warm Up Piston Squat With Band Overhead Squat
Dynamic Warm Up
Cuban Press Incline With Figure 8 Hip Flexor Oscillatory Prone
3 Sets of 10 oscillations
3 sets of 5 per leg
3 sets of 5
3 sets of 5 with empty bar
Extension Flexion Shoulder Shock
3 sets of 10 per arm
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information Warm Up Sets
Use cluster sets with 15 seconds rest in between
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information Warm Up Sets
Use cluster sets with 15 seconds rest in between
Back Squat
Use 25 lb Weight Releasers For Reps 1 and 3
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load Band Band Band Band 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose Partner
5 3 1 2+2 2+2 2+2 2+2 3 3 3 3 4 4 4 4 4 4 4 4 4 4 4 4 10 10 10 10 10 10
3 Sets of 10 Oscillations
1:30 1:30 1:30 4:00
Bench Press
Use 15 lb Weight Releasers For Reps 1 and 3
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load Band Band Band Band 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose No Load
5 3 1 2+2 2+2 2+2 2+2 3 3 3 3 3 3 3 3 3 3 3 3 5 5 5 5 5 5 5 5 6 6 6 6 6 6
3 Sets of 10 Oscillations
1:30 1:30 1:30 4:00
Squat Jump With Weight
Rest only after you finish one set of each highlighted exercise
(Rep 1, Rep 2) rest (Rep 3, Rep 4)
Close Grip Bench Press Throw
Rest only after you finish one set of each highlighted exercise
(Rep 1, Rep 2) rest (Rep 3, Rep 4)
Hurdle Hop
Clap Push Up
Accclerated Band Squat Jump
Accclerated Band Push Up
Wrap bands around shoulders and chest, attach to a rack above, and perform push ups
RDL Olympic Style
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Small Range of Motion Near Parallel
Dynamic Lat Pull Down
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Make EXPLOSIVE
Incline Overhead Sit Up Back Extension With Twist Partner Squat Oscillatory
Recovery
Make EXPLOSIVE
Push Press
Dual-Action Tricep Band Extension Dual-Action Bicep Curls
Sets/Reps
2 sets of 30 seconds per leg 2 sets of 1:00
Isometric Split Pull Up Hang Foam Roller
Extended Oscillatory Push Up
Small and Fast Range of Motion
Recovery
Sets/Reps
2 sets of 30 seconds 2 sets of 30 seconds each 2:00
Quads and I-Band
Isometric Chest Hold Partner Stretching Laying Relaxation
XLAthlete.com Football Advanced Off-Season Strength Training
Concentric/Reactive Emphasis Week 8 - Workout 3
Warm Up/Prehab Sets/Reps
2-3 Minutes
Concentric/Reactive Emphasis Week 8 - Workout 4
Warm Up/Prehab Sets/Reps
2-3 Minutes
Dynamic Warm Up Piston Squat With Band Overhead Squat
Dynamic Warm Up
3 sets of 5 per leg
Push Up Scapula Shrug 3 sets of 5 per arm Oscillatory Bench Glute Lifts
3 Sets of 10 oscillations
3 sets of 5 with empty bar
Tea Cup
3 sets of 5
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information Warm Up Sets
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information Warm Up Sets
Back Squat With Bands
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose Choose 0.0 0.0 0.0 No Load
5 3 1 2 1 1 1 2 2 2 2 6 6 6 6 10 10 10 6 6 6
3 Sets of 10 Oscillations Each
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Small Range of Motion Near Parallel
Bench Press With Chains
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Band Band Band 0.0 0.0 0.0 No Load
5 3 1 2 1 1 1 2 2 2 2 5 5 5 5 8 8 8 8 8 8
3 Sets of 10 Oscillations Each
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Small Range of Motion Near Parallel
Add Bands To These Sets Push Hard On Way Up!
Add Bands To These Sets Push Hard On Way Up!
Half Rack Back Squat Glute Ham Hyper With Weight
Set rack level to half the depth of your regular back squat
Board Bench Press
Use around 6 inches of thickness
Dual Action Dumbbell Rows
Partner Lateral Med Ball Toss Zercher Good Morning Oscillatory Single Leg Squat
Recovery
Band Tricep Extension
Make EXPLOSIVE
Make EXPLOSIVE
Bicep Curl Shock
Oscillatory Box Push Up
Recovery
Sets/Reps
1 Set of 2:00
Sets/Reps
2 sets of 30 seconds 2 sets of 30 seconds each 2:00
Glute Ham Hang Partner Back Walks Foam Roller
Isometric Chest Hold Partner Stretching Laying Relaxation
2 sets per leg
Glutes and Hams
XLAthlete.com Football Advanced Off-Season Strength Training
Concentric/Reactive Emphasis Week 9 - Workout 1
Warm Up/Prehab Sets/Reps
2-3 Minutes
Concentric/Reactive Emphasis Week 9 - Workout 2
Warm Up/Prehab Sets/Reps
2-3 Minutes
Dynamic Warm Up Piston Squat With Band Overhead Squat
Dynamic Warm Up
Cuban Press Incline With Figure 8 Hip Flexor Oscillatory Prone
3 Sets of 10 oscillations
3 sets of 5 per leg
3 sets of 5
3 sets of 5 with empty bar
Extension Flexion Shoulder Shock
3 sets of 10 per arm
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information Warm Up Sets
Use cluster sets with 15 seconds rest in between
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information Warm Up Sets
Use cluster sets with 15 seconds rest in between
Back Squat
Use 25 lb Weight Releasers For Reps 1 and 3
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load Band Band Band Band 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose Partner
5 3 1 2+1 2+1 2+1 2+1 3 3 3 3 4 4 4 4 4 4 4 4 3 3 3 3 10 10 10 10 10 10
3 Sets of 10 Oscillations
1:30 1:30 1:30 4:00
Bench Press
Use 15 lb Weight Releasers For Reps 1 and 3
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load Band Band Band Band 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose No Load
5 3 1 2+1 2+1 2+1 2+1 3 3 3 3 3 3 3 3 3 3 3 3 5 5 5 5 5 5 5 5 6 6 6 6 6 6
3 Sets of 10 Oscillations
1:30 1:30 1:30 4:00
Squat Jump With Weight
Rest only after you finish one set of each highlighted exercise
(Rep 1, Rep 2) rest (Rep 3)
Close Grip Bench Press Throw
Rest only after you finish one set of each highlighted exercise
(Rep 1, Rep 2) rest (Rep 3)
Hurdle Hop
Clap Push Up
Accclerated Band Squat Jump
Accclerated Band Push Up
Wrap bands around shoulders and chest, attach to a rack above, and perform push ups
RDL Olympic Style
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Small Range of Motion Near Parallel
Dynamic Lat Pull Down
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Make EXPLOSIVE
Incline Overhead Sit Up Back Extension With Twist Partner Squat Oscillatory
Recovery
Make EXPLOSIVE
Push Press
Dual-Action Tricep Band Extension Dual-Action Bicep Curls
Sets/Reps
2 sets of 30 seconds per leg 2 sets of 1:00
Isometric Split Pull Up Hang Foam Roller
Extended Oscillatory Push Up
Small and Fast Range of Motion
Recovery
Sets/Reps
2 sets of 30 seconds 2 sets of 30 seconds each 2:00
Quads and I-Band
Isometric Chest Hold Partner Stretching Laying Relaxation
XLAthlete.com Football Advanced Off-Season Strength Training
Concentric/Reactive Emphasis Week 9 - Workout 3
Warm Up/Prehab Sets/Reps
2-3 Minutes
Concentric/Reactive Emphasis Week 9 - Workout 4
Warm Up/Prehab Sets/Reps
2-3 Minutes
Dynamic Warm Up Piston Squat With Band Overhead Squat
Dynamic Warm Up
3 sets of 5 per leg
Push Up Scapula Shrug 3 sets of 5 per arm Oscillatory Bench Glute Lifts
3 Sets of 10 oscillations
3 sets of 5 with empty bar
Tea Cup
3 sets of 5
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information Warm Up Sets
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information Warm Up Sets
Back Squat With Bands
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose Choose 0.0 0.0 0.0 No Load
5 3 1 2 1 1 1 1 2 2 2 6 6 6 6 10 10 10 6 6 6
3 Sets of 10 Oscillations Each
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Small Range of Motion Near Parallel
Bench Press With Chains
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Band Band Band 0.0 0.0 0.0 No Load
5 3 1 2 1 1 1 1 2 2 2 5 5 5 5 8 8 8 8 8 8
3 Sets of 10 Oscillations Each
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Small Range of Motion Near Parallel
Add Bands To These Sets Push Hard On Way Up!
Add Bands To These Sets Push Hard On Way Up!
Half Rack Back Squat Glute Ham Hyper With Weight
Set rack level to half the depth of your regular back squat
Board Bench Press
Use around 6 inches of thickness
Dual Action Dumbbell Rows
Partner Lateral Med Ball Toss Zercher Good Morning Oscillatory Single Leg Squat
Recovery
Band Tricep Extension
Make EXPLOSIVE
Make EXPLOSIVE
Bicep Curl Shock
Oscillatory Box Push Up
Recovery
Sets/Reps
1 Set of 2:00
Sets/Reps
2 sets of 30 seconds 2 sets of 30 seconds each 2:00
Glute Ham Hang Partner Back Walks Foam Roller
Isometric Chest Hold Partner Stretching Laying Relaxation
2 sets per leg
Glutes and Hams
Program Designed by Jonathon Janz & Cal Dietz
