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  • Alabama Football Workout

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    Matt Martin
    94K views30 pages
    The document outlines a 4-week football summer weight workout program. It provides exercises for Mondays, Wednesdays, and Fridays of each week, including sets and reps for each exercise. Exercises target the entire body and include lifts like cleans, squats, presses, and abdominal exercises. Many exercises are performed as supersets to keep the workouts full-body and high-intensity.

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    Alabama Football Workout

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    The document outlines a 4-week football summer weight workout program. It provides exercises for Mondays, Wednesdays, and Fridays of each week, including sets and reps for each exercise. Exercises target the entire body and include lifts like cleans, squats, presses, and abdominal exercises. Many exercises are performed as supersets to keep the workouts full-body and high-intensity.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
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    94K views30 pages

    Alabama Football Workout

    Uploaded by

    Matt Martin
    The document outlines a 4-week football summer weight workout program. It provides exercises for Mondays, Wednesdays, and Fridays of each week, including sets and reps for each exercise. Exercises target the entire body and include lifts like cleans, squats, presses, and abdominal exercises. Many exercises are performed as supersets to keep the workouts full-body and high-intensity.

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    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
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    of 30

    Football Summer Weight Workout

    Week 1: Monday, Wednesday


    Week 1: Monday Exercise Hang Clean Front Squat Overhead Press Clean Pulls Rotator Cuff* Power Clean Neck* Deep Back Squat Jump Rope* OR Box Jumps on 25" Box* Bench Press Stick Sit-Ups* Military Press Pull-Ups* Push-Ups Dips* Glute Ham or Hypers Leg Curls* Ab Circuit Hang Ankles Stretch Set 1 /5 /5 /5 /5 /10 /5 /10 /5 /30 sec. /5 /10 /20 /5 /10 /10-20 /10 /10 /10 10x25 10x25 10x25 10x25 /5 /10 /5 /10 /5 /30 sec. /5 /8 /20 /5 /10 /10-20 /10 /10 /10 /5 /10 /5 /10 /5 /30 sec. /5 /6 /20 /5 /10 /10-20 /10 /10 /10 /5 /10 /5 /10 /5 /30 sec. /5 /4 /20 /5 /10 /10-20 /10 /10 /10 /2 Set 2 Set 3 Set 4 Set 5 Notes Perform set @ 45 lbs Perform set @ 45 lbs Perform set @ 45 lbs Perform sets @ 100-135 lbs * Superset with above exercise Perform sets @ 100-135 lbs * Superset with above exercise Perform @ 100-200 lbs * Superset with above exercise * Superset with above exercise Perform sets @ 100-200 lbs * Superset with above exercise Perform sets @ 100 lbs * Superset with above exercise

    * Superset with above exercise

    * Superset with above exercise

    Week 1: Wednesday Exercise Hang Snatch Overhead Squat Snatch Grip Pull Jump Rope*

    Set 1 /5 /5 /5 /30 sec.

    Set 2

    Set 3

    Set 4

    Set 5

    Notes Perform set @ 45 lbs Perform set @ 45 lbs Perform sets @ 100-135 lbs *Superset with above exercise Complex 1 = High Pulls, Hang Snatch, Squat Press, six continuous reps of each exercise then move onto next movement; perform sets @ 100 lbs *Superset with above exercise Perform sets @ bar - 100 lbs *Superset with above exercise Perform sets @ 135-185 lbs *Superset with above exercise

    /5 /30 sec.

    /5 /30 sec.

    /5 /30 sec.

    Complex 1 Neck* Box Step Ups Pull-Ups* Incline Bench Stick Sit-Ups* Push-Ups Barbell Curls* Reverse Hypers Good Mornings Ab Circuit Hang Ankles Stretch

    /6 /10 /5 /10 /5 /20 /10-20 /10 /10 /10 10x25 10x25 10x25 10x25

    /6 /10 /5 /10 /5 /20 /10-20 /10 /10 /10

    /6 /10 /5 /10 /5 /20 /10-20 /10 /10 /10

    /6 /10 /5 /10 /5 /20 /10-20 /10 /10 /10

    *Superset with above exercise

    Football Summer Weight Workout


    Week 1: Friday
    Week 1: Friday Exercise Hang Clean Front Squat Overhead Press Deep Back Squat Rotator Cuff* Hang Squat Clean Neck* Split Jerk Pull-Ups* Bench Press [Speed] Stick Sit-Ups* Push-Ups Dips* Glute Ham or Hypers Leg Curls* Ab Circuit Hang Ankles Stretch Set 1 /5 /5 /5 /10 /10 /5 /10 /5 /10 /5 /20 /10-20 /10 /10 /10 10x25 10x25 10x25 10x25 /8 /10 /5 /10 /5 /10 /5 /20 /10-20 /10 /10 /10 /6 /10 /5 /10 /5 /10 /5 /20 /10-20 /10 /10 /10 /4 /10 /5 /10 /5 /10 /5 /20 /10-20 /10 /10 /10 Set 2 Set 3 Set 4 Set 5 Notes Perform set @ 45 lbs Perform set @ 45 lbs Perform set @ 45 lbs Perform sets @ 100-300 lbs *Superset with above exercise Perform sets @ 100-135 lbs *Superset with above exercise Perform sets @ 100-135 lbs *Superset with above exercise Perform sets @ 135-200 lbs *Superset with above exercise

    *Superset with above exercise

    *Superset with above exercise

    Football Summer Weight Workout


    Week 2: Monday, Wednesday
    Week 2: Monday Exercise Hang Clean Front Squat Overhead Press Clean Pulls Rotator Cuff* Power Clean Neck* Deep Back Squat Jump Rope* OR Box Jumps on 25" Box* Bench Press Stick Sit-Ups* Military Press Pull-Ups* Push-Ups Dips* Glute Ham or Hypers Leg Curls* Ab Circuit Hang Ankles Stretch Set 1 /5 /5 /5 /5 /10 /5 /10 /5 /30 sec. /5 /10 /20 /5 /10 /10-20 /10 /10 /10 10x25 10x25 10x25 10x25 /5 /10 /5 /10 /5 /30 sec. /5 /8 /20 /5 /10 /10-20 /10 /10 /10 /5 /10 /5 /10 /5 /30 sec. /5 /6 /20 /5 /10 /10-20 /10 /10 /10 /5 /10 /5 /10 /5 /30 sec. /5 /4 /20 /5 /10 /10-20 /10 /10 /10 /2 Set 2 Set 3 Set 4 Set 5 Notes Perform set @ 45 lbs Perform set @ 45 lbs Perform set @ 45 lbs Perform sets @ 100-135 lbs *Superset with above exercise Perform sets @ 100-135 lbs *Superset with above exercise Perform sets @ 100-200 lbs *Superset with above exercise *Superset with above exercise Perform sets @ 100-200 lbs *Superset with above exercise Perform sets @ 100 lbs *Superset with above exercise

    *Superset with above exercise

    Week 2: Wednesday Exercise Hang Snatch Overhead Squat Snatch Grip Pull Jump Rope*

    Set 1 /5 /5 /5 /30 sec.

    Set 2

    Set 3

    Set 4

    Set 5

    Notes Perform set @ 45 lbs Perform set @ 45 lbs Perform sets @ 100-135 lbs *Superset with above exercise Complex 1 = High Pulls, Hang Snatch, Squat Press, six continuous reps of each exercise then move onto next movement; perform sets @ 100 lbs *Superset with above exercise Perform sets @ bar - 100 lbs *Superset with above exercise Perform sets @ 135-185 lbs *Superset with above exercise

    /5 /30 sec.

    /5 /30 sec.

    /5 /30 sec.

    Complex 1 Neck* Box Step Ups Pull-Ups* Incline Bench Stick Sit-Ups* Push-Ups Barbell Curls* Reverse Hypers Good Mornings Ab Circuit Hang Ankles Stretch

    /6 /10 /5 /10 /5 /20 /10-20 /10 /10 /10 10x25 10x25 10x25 10x25

    /6 /10 /5 /10 /5 /20 /10-20 /10 /10 /10

    /6 /10 /5 /10 /5 /20 /10-20 /10 /10 /10

    /6 /10 /5 /10 /5 /20 /10-20 /10 /10 /10

    *Superset with above exercise

    Football Summer Weight Workout


    Week 2: Friday
    Week 2: Friday Exercise Hang Clean Front Squat Overhead Press Deep Back Squat Rotator Cuff* Hang Squat Clean Neck* Split Jerk Pull-Ups* Bench Press [Speed] Stick Sit-Ups* Push-Ups Dips* Glute Ham or Hypers Leg Curls* Ab Circuit Hang Ankles Stretch Set 1 /5 /5 /5 /10 /10 /5 /10 /5 /10 /5 /20 /10-20 /10 /10 /10 10x25 10x25 10x25 10x25 /8 /10 /5 /10 /5 /10 /5 /20 /10-20 /10 /10 /10 /6 /10 /5 /10 /5 /10 /5 /20 /10-20 /10 /10 /10 /4 /10 /5 /10 /5 /10 /5 /20 /10-20 /10 /10 /10 Set 2 Set 3 Set 4 Set 5 Notes Perform set @ 45 lbs Perform set @ 45 lbs Perform set @ 45 lbs Perform sets @ 100-300 lbs *Superset with above exercise Perform sets @ 100-135 lbs *Superset with above exercise Perform sets @ 100-135 lbs *Superset with above exercise Perform sets @ 135-200 lbs *Superset with above exercise

    *Superset with above exercise

    *Superset with above exercise

    Football Summer Weight Workout


    Week 3: Monday, Wednesday
    Week 3: Monday Exercise Hang Clean Front Squat Overhead Press Band Squat Clean Set 1 /5 /5 /5 /3 Set 2 Set 3 Set 4 Set 5 Notes Perform set @ 45 lbs Perform set @ 45 lbs Perform set @ 45 lbs Perform using blue band Perform sets 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Power Clean Rotator Cuff* Back Squat [light] Neck*

    /5 /10 /5 /10

    /5 /10 /5 /10

    /3 /10 /5 /10

    /3 /10 /5 /10

    /3

    *Superset with above exercise Perform sets 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Bench Press Stick Sit-Ups* Push Press Pull-Ups* Glute Ham Leg Curls* Dips Push-Ups Ab Circuit Hang Ankles Stretch

    /5 /20 /5 /10 /10 /10 /10 /10 10x25 10x25 10x25 10x25

    /5 /20 /5 /10 /10 /10 /10 /10

    /3 /20 /5 /10 /10 /10 /Max /Max

    /3 /20 /5 /10 /10 /10

    /3

    *Superset with above exercise

    Week 3: Wednesday Exercise Hang Snatch Overhead Squat

    Set 1 /5 /5

    Set 2

    Set 3

    Set 4

    Set 5

    Notes Perform set @ 45 lbs Perform set @ 45 lbs Complex 1 = High Pulls, Hang Snatch, Squat Press, six continuous reps of each exercise then move onto next movement; perform sets @ 100 lbs *Superset with above exercise Perform sets 3 and 4 with weight 10 lbs heavier from previous set *Superset with above exercise

    Complex 1 Rotator Cuff*

    /6 /10

    /6 /10

    /6 /10

    /6 /10

    Box Step Ups Neck* Incline Bench [Light] Stick Sit-Ups* Clean Pulls [Planks] D.B. Bench [Power Runner] Good Mornings Reverse Hypers* Hammer Circuit Slide Board* Barbell Curls Skull* Ab Circuit Hang Ankles Stretch

    /5 /10 /5 /20 /5 /5 /10 /10 /10 /10 /21 /10 10x20 10x20 10x20 10x20

    /5 /10 /5 /20 /5 /5 /10 /10 /10 /10 /21 /10

    /5 /10 /5 /20 /5 /5 /10 /10 /10 /10 /21 /10

    /5 /10 /5 /20 /5 /5

    *Superset with above exercise

    Perform sets @ 135-185 lbs /10 /10 /10 /10 /21 /10 *Superset with above exercise

    *Superset with above exercise

    *Superset with above exercise

    Football Summer Weight Workout


    Week 3: Friday
    Week 3: Friday Exercise Hang Clean Front Squat Overhead Press Band Squat Clean Set 1 /5 /5 /5 /3 Set 2 Set 3 Set 4 Set 5 Notes Perform set @ 45 lbs Perform set @ 45 lbs Perform set @ 45 lbs Perform using blue band Perform sets 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Back Squat Rotator Cuff* Hang Squat Clean [Light] Neck*

    /5 /10 /3 /10

    /5 /10 /3 /10

    /3 /10 /3 /10

    /3 /10 /3 /10

    /3 /10

    *Superset with above exercise Perform sets 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Split Jerk Pull-Ups* Bench Press [Speed] Stick Sit-Ups* Hypers Leg Curls* Dips Push-Ups Ab Circuit Hang Ankles Stretch

    /3 /10 /5 /20 /10 /10 /10 /10 10x25 10x25 10x25 10x25

    /3 /10 /5 /20 /10 /10 /10 /10

    /3 /10 /5 /20 /10 /10 /Max /Max

    /3 /10 /5 /20 /10 /10

    /3

    *Superset with above exercise

    *Superset with above exercise

    Football Summer Weight Workout


    Week 4: Monday, Wednesday
    Week 4: Monday Exercise Hang Clean Front Squat Overhead Press Band Squat Clean Set 1 /5 /5 /5 /3 Set 2 Set 3 Set 4 Set 5 Notes Perform set @ 45 lbs Perform set @ 45 lbs Perform set @ 45 lbs Perform using blue band Perform sets 4 and 5 with weight 10 lbs heavier from previous set

    Power Clean Rotator Cuff* Back Squat [light] Neck*

    /5 /10 /5 /10

    /5 /10 /5 /10

    /3 /10 /5 /10

    /3 /10 /5 /10

    /3

    *Superset with above exercise Perform sets 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Bench Press Stick Sit-Ups* Push Press Pull-Ups* Glute Ham Leg Curls* Dips Push-Ups Ab Circuit Hang Ankles Stretch

    /5 /20 /5 /10 /10 /10 /10 /10 10x25 10x25 10x25 10x25

    /5 /20 /5 /10 /10 /10 /10 /10

    /3 /20 /5 /10 /10 /10 /Max /Max

    /3 /20 /5 /10 /10 /10

    /3

    *Superset with above exercise

    *Superset with above exercise

    Week 4: Wednesday Exercise Hang Snatch Overhead Squat

    Set 1 /5 /5

    Set 2

    Set 3

    Set 4

    Set 5

    Notes Perform set @ 45 lbs Perform set @ 45 lbs Complex 1 = High Pulls, Hang Snatch, Squat Press, six continuous reps of each exercise then move onto next movement; perform sets @ 100 lbs *Superset with above exercise Perform sets 3 and 4 with weight 10 lbs heavier from previous set *Superset with above exercise

    Complex 1 Rotator Cuff*

    /6 /10

    /6 /10

    /6 /10

    /6 /10

    Box Step Ups Neck* Incline Bench [Light] Stick Sit-Ups* Clean Pulls [Planks] DB Bench [Power Runner] Good Mornings Reverse Hypers* Hammer Circuit Slide Board* Barbell Curls Skull* Ab Circuit Hang Ankles Stretch

    /5 /10 /5 /20 /5 /5 /10 /10 /10 /10 /21 /10 10x20 10x20 10x20 10x20

    /5 /10 /5 /20 /5 /5 /10 /10 /10 /10 /21 /10

    /5 /10 /5 /20 /5 /5 /10 /10 /10 /10 /21 /10

    /5 /10 /5 /20 /5 /5

    *Superset with above exercise

    Perform sets @ 135-185 lbs /10 /10 /10 /10 /21 /10 *Superset with above exercise

    *Superset with above exercise

    *Superset with above exercise

    Football Summer Weight Workout


    Week 4: Friday
    Week 4: Friday Exercise Hang Clean Front Squat Overhead Press Band Squat Clean Set 1 /5 /5 /5 /3 Set 2 Set 3 Set 4 Set 5 Notes Perform set @ 45 lbs Perform set @ 45 lbs Perform set @ 45 lbs Perform using blue band Perform sets 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Back Squat Rotator Cuff* Hang Squat Clean [Light] Neck*

    /5 /10 /3 /10

    /5 /10 /3 /10

    /3 /10 /3 /10

    /3 /10 /3 /10

    /3 /10

    *Superset with above exercise Perform set 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Split Jerk Pull-Ups* Bench Press [Speed] Stick Sit-Ups* Hypers Leg Curls* Dips Push-Ups Ab Circuit Hang Ankles Stretch

    /3 /10 /5 /20 /10 /10 /10 /10 10x25 10x25 10x25 10x25

    /3 /10 /5 /20 /10 /10 /10 /10

    /3 /10 /5 /20 /10 /10 /Max /Max

    /3 /10 /5 /20 /10 /10

    /3

    *Superset with above exercise

    *Superset with above exercise

    Football Summer Weight Workout


    Week 5: Monday, Wednesday
    Week 5: Monday Exercise Hang Clean Front Squat Overhead Press Band Squat Clean Set 1 /5 /5 /5 /3 Set 2 Set 3 Set 4 Set 5 Notes Perform set @ 45 lbs Perform set @ 45 lbs Perform set @ 45 lbs Perform using blue band Perform sets 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Power Clean Rotator Cuff* Back Squat [light] Neck*

    /3 /10 /5 /10

    /3 /10 /5 /10

    /3 /10 /5 /10

    /3 /10 /5 /10

    /3

    *Superset with above exercise Perform sets 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Bench Press Stick Sit-Ups* Push Press Pull-Ups* Glute Ham Leg Curls* Dips Push-Ups Ab Circuit Hang Ankles Stretch

    /3 /20 /5 /10 /10 /10 /10 /10 10x25 10x25 10x25 10x25

    /3 /20 /5 /10 /10 /10 /10 /10

    /3 /20 /5 /10 /10 /10 /Max /Max

    /3 /20 /5 /10 /10 /10

    /3

    *Superset with above exercise

    *Superset with above exercise

    Week 5: Wednesday Exercise Hang Snatch Overhead Squat

    Set 1 /5 /5

    Set 2

    Set 3

    Set 4

    Set 5

    Notes Perform set @45 lbs Perform set @45 lbs Complex 1 = High Pulls, Hang Snatch, Squat Press, six continuous reps of each exercise then move onto next movement; perform sets 4 and 5 with weight 10 lbs heavier than previous set *Superset with above exercise Perform sets 3 and 4 with weight 10 lbs heavier from previous set *Superset with above exercise

    Complex 1 Rotator Cuff*

    /6 /10

    /6 /10

    /3 /10

    /3 /10

    Box Step Ups Neck* Incline Bench [Light] Stick Sit-Ups* Clean Pulls [Planks] DB Bench [Power Runner] Good Mornings Reverse Hypers* Hammer Circuit Slide Board* Barbell Curls Skull* Ab Circuit Hang Ankles Stretch

    /5 /10 /5 /20 /5 /5 /10 /10 /10 /10 /21 /10 10x20 10x20 10x20 10x20

    /5 /10 /5 /20 /5 /5 /10 /10 /10 /10 /21 /10

    /3 /10 /5 /20 /5 /5 /10 /10 /10 /10 /21 /10

    /3 /10 /5 /20 /5 /5

    *Superset with above exercise

    Perform sets @ 135-185 lbs /10 /10 /10 /10 /21 /10 *Superset with above exercise

    *Superset with above exercise

    *Superset with above exercise

    Football Summer Weight Workout


    Week 5: Friday
    Week 5: Friday Exercise Hang Clean Front Squat Overhead Press Band Squat Clean Set 1 /5 /5 /5 /3 Set 2 Set 3 Set 4 Set 5 Notes Perform set @ 45 lbs Perform set @ 45 lbs Perform set @ 45 lbs Perform using blue band Perform sets 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Back Squat Rotator Cuff* Hang Squat Clean [Light] Neck*

    /3 /10 /3 /10

    /3 /10 /3 /10

    /3 /10 /3 /10

    /3 /10 /3 /10

    /3 /10

    *Superset with above exercise

    Split Jerk Pull-Ups* Bench Press [Speed] Stick Sit-Ups* Hypers Leg Curls* Dips Push-Ups Ab Circuit Hang Ankles Stretch

    /3 /10 /5 /20 /10 /10 /10 /10 10x25 10x25 10x25 10x25

    /3 /10 /5 /20 /10 /10 /10 /10

    /2 /10 /5 /20 /10 /10 /Max /Max

    /2 /10 /5 /20 /10 /10

    /2

    Perform sets 3, 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    *Superset with above exercise

    *Superset with above exercise

    Football Summer Weight Workout


    Week 6: Monday, Wednesday
    Week 6: Monday Exercise Hang Clean Front Squat Overhead Press Band Squat Clean Set 1 /5 /5 /5 /3 Set 2 Set 3 Set 4 Set 5 Notes Perform set @ 45 lbs Perform set @ 45 lbs Perform set @ 45 lbs Perform using blue band Perform set 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Power Clean Rotator Cuff* Back Squat [light] Neck*

    /3 /10 /5 /10

    /3 /10 /5 /10

    /3 /10 /5 /10

    /3 /10 /5 /10

    /3

    *Superset with above exercise Perform sets 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Bench Press Stick Sit-Ups* Push Press Pull-Ups* Glute Ham Leg Curls* Dips Push-Ups Ab Circuit Hang Ankles Stretch

    /3 /20 /5 /10 /10 /10 /10 /10 10x25 10x25 10x25 10x25

    /3 /20 /5 /10 /10 /10 /10 /10

    /3 /20 /5 /10 /10 /10 /Max /Max

    /3 /20 /5 /10 /10 /10

    /3

    *Superset with above exercise

    *Superset with above exercise

    Week 6: Wednesday Exercise Hang Snatch Overhead Squat

    Set 1 /5 /5

    Set 2

    Set 3

    Set 4

    Set 5

    Notes Perform set @ 45 lbs Perform set @ 45 lbs Complex 1 = High Pulls, Hang Snatch, Squat Press, six continuous reps of each exercise then move onto next movement; perform sets 3 and 4 with weight 10 lbs heavier than previous set *Superset with above exercise Perform sets 3 and 4 with weight 10 lbs heavier from previous set *Superset with above exercise

    Complex 1 Rotator Cuff*

    /6 /10

    /6 /10

    /3 /10

    /3 /10

    Box Step Ups Neck* Incline Bench [Light] Stick Sit-Ups* Clean Pulls [Planks] DB Bench [Power Runner] Good Mornings Reverse Hypers* Hammer Circuit Slide Board* Barbell Curls Skull* Ab Circuit Hang Ankles Stretch

    /5 /10 /5 /20 /5 /5 /10 /10 /10 /10 /21 /10 10x20 10x20 10x20 10x20

    /5 /10 /5 /20 /5 /5 /10 /10 /10 /10 /21 /10

    /3 /10 /5 /20 /5 /5 /10 /10 /10 /10 /21 /10

    /3 /10 /5 /20 /5 /5

    *Superset with above exercise

    Perform sets @ 135-185 lbs /10 /10 /10 /10 /21 /10 *Superset with above exercise

    *Superset with above exercise

    *Superset with above exercise

    Football Summer Weight Workout


    Week 6: Friday
    Week 6: Friday Exercise Hang Clean Front Squat Overhead Press Band Squat Clean Set 1 /5 /5 /5 /3 Set 2 Set 3 Set 4 Set 5 Notes Perform set @ 45 lbs Perform set @ 45 lbs Perform set @ 45 lbs Perform using blue band Perform set 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Back Squat Rotator Cuff* Hang Squat Clean [Light] Neck*

    /3 /10 /3 /10

    /3 /10 /3 /10

    /3 /10 /3 /10

    /3 /10 /3 /10

    /3 /10

    *Superset with above exercise

    Split Jerk Pull-Ups* Bench Press [Speed] Stick Sit-Ups* Hypers Leg Curls* Dips Push-Ups Ab Circuit Hang Ankles Stretch

    /3 /10 /5 /20 /10 /10 /10 /10 10x25 10x25 10x25 10x25

    /3 /10 /5 /20 /10 /10 /10 /10

    /2 /10 /5 /20 /10 /10 /Max /Max

    /2 /10 /5 /20 /10 /10

    /2

    Perform sets 3, 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    *Superset with above exercise

    *Superset with above exercise

    Football Summer Weight Workout


    Week 7: Monday, Wednesday
    Week 7: Monday Exercise Hang Clean Front Squat Overhead Press Band Squat Clean Set 1 /5 /5 /5 /3 Set 2 Set 3 Set 4 Set 5 Notes Perform set @ 45 lbs Perform set @ 45 lbs Perform set @ 45 lbs Perform using blue band Perform set 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Power Clean Rotator Cuff* Back Squat [light] Neck*

    /3 /10 /5 /10

    /3 /10 /5 /10

    /2 /10 /5 /10

    /2 /10 /5 /10

    /2

    *Superset with above exercise Perform sets 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Bench Press Stick Sit-Ups* Push Press Pull-Ups* Glute Ham Leg Curls* Dips Push-Ups Ab Circuit Hang Ankles Stretch

    /3 /20 /5 /10 /8 /8 /10 /10 10x25 10x25 10x25 10x25

    /3 /20 /5 /10 /8 /8 /10 /10

    /2 /20 /3 /10 /8 /8 /Max /Max

    /2 /20 /3 /10 /8 /8

    /2

    *Superset with above exercise

    *Superset with above exercise

    Week 7: Wednesday Exercise Hang Snatch Overhead Squat

    Set 1 /5 /5

    Set 2

    Set 3

    Set 4

    Set 5

    Notes Perform set @ 45 lbs Perform set @ 45 lbs Complex 1 = High Pulls, Hang Snatch, Squat Press, six continuous reps of each exercise then move onto next movement; perform sets 3 and 4 with weight 10 lbs heavier than previous set *Superset with above exercise Perform sets 3 and 4 with weight 10 lbs heavier from previous set *Superset with above exercise

    Complex 1 Rotator Cuff*

    /3 /10

    /3 /10

    /3 /10

    /3 /10

    Box Step Ups Neck* Incline Bench [Light] Stick Sit-Ups* Clean Pulls [Planks] DB Bench [Power Runner] Good Mornings Reverse Hypers* Hammer Circuit Slide Board* Barbell Curls Skull* Ab Circuit Hang Ankles Stretch

    /3 /10 /5 /20 /5 /5 /8 /8 /10 /10 /21 /10 10x20 10x20 10x20 10x20

    /3 /10 /5 /20 /5 /5 /8 /8 /10 /10 /21 /10

    /3 /10 /3 /20 /5 /3 /8 /8 /10 /10 /21 /10

    /3 /10 /3 /20 /5 /3

    *Superset with above exercise

    Perform sets @ 135-185 lbs /8 /8 /10 /10 /21 /10 *Superset with above exercise

    *Superset with above exercise

    *Superset with above exercise

    Football Summer Weight Workout


    Week 7: Friday
    Week 7: Friday Exercise Hang Clean Front Squat Overhead Press Band Squat Clean Set 1 /5 /5 /5 /3 Set 2 Set 3 Set 4 Set 5 Notes Perform set @ 45 lbs Perform set @ 45 lbs Perform set @ 45 lbs Perform using blue band Perform sets 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Back Squat Rotator Cuff* Hang Squat Clean [Light] Neck*

    /3 /10 /3 /10

    /3 /10 /3 /10

    /2 /10 /3 /10

    /2 /10 /3 /10

    /2 /10

    *Superset with above exercise

    Split Jerk Pull-Ups* Bench Press [Speed] Stick Sit-Ups* Hypers Leg Curls* Dips Push-Ups Ab Circuit Hang Ankles Stretch

    /3 /10 /5 /20 /10 /10 /10 /10 10x25 10x25 10x25 10x25

    /3 /10 /5 /20 /10 /10 /10 /10

    /2 /10 /5 /20 /10 /10 /Max /Max

    /2 /10 /5 /20 /10 /10

    /1

    Perform sets 3, 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    *Superset with above exercise

    *Superset with above exercise

    Football Summer Weight Workout


    Week 8: Monday, Wednesday
    Week 8: Monday Exercise Hang Clean Front Squat Overhead Press Band Squat Clean Set 1 /5 /5 /5 /3 Set 2 Set 3 Set 4 Set 5 Notes Perform set @ 45 lbs Perform set @ 45 lbs Perform set @ 45 lbs Perform using blue band Perform set 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Power Clean Rotator Cuff* Back Squat [light] Neck*

    /3 /10 /5 /10

    /3 /10 /5 /10

    /2 /10 /5 /10

    /2 /10 /5 /10

    /2

    *Superset with above exercise Perform sets 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Bench Press Stick Sit-Ups* Push Press Pull-Ups* Glute Ham Leg Curls* Dips Push-Ups Ab Circuit Hang Ankles Stretch

    /3 /20 /5 /10 /8 /8 /10 /10 10x25 10x25 10x25 10x25

    /3 /20 /5 /10 /8 /8 /10 /10

    /2 /20 /3 /10 /8 /8 /Max /Max

    /2 /20 /3 /10 /8 /8

    /2

    *Superset with above exercise

    *Superset with above exercise

    Week 8: Wednesday Exercise Hang Snatch Overhead Squat

    Set 1 /5 /5

    Set 2

    Set 3

    Set 4

    Set 5

    Notes Perform set @ 45 lbs Perform set @ 45 lbs Complex 1 = High Pulls, Hang Snatch, Squat Press, six continuous reps of each exercise then move onto next movement; perform sets 3 and 4 with weight 10 lbs heavier than previous set *Superset with above exercise Perform sets 3 and 4 with weight 10 lbs heavier from previous set *Superset with above exercise

    Complex 1 Rotator Cuff*

    /3 /10

    /3 /10

    /3 /10

    /3 /10

    Box Step Ups Neck* Incline Bench [Light] Stick Sit-Ups* Clean Pulls [Planks] DB Bench [Power Runner] Good Mornings Reverse Hypers* Hammer Circuit Slide Board* Barbell Curls Skull* Ab Circuit Hang Ankles Stretch

    /3 /10 /5 /20 /5 /5 /8 /8 /10 /10 /21 /10 10x20 10x20 10x20 10x20

    /3 /10 /5 /20 /5 /5 /8 /8 /10 /10 /21 /10

    /3 /10 /3 /20 /5 /3 /8 /8 /10 /10 /21 /10

    /3 /10 /3 /20 /5 /3 /8 /8 /10 /10 /21 /10 /3

    *Superset with above exercise

    *Superset with above exercise

    *Superset with above exercise

    *Superset with above exercise

    Football Summer Weight Workout


    Week 8: Friday
    Week 8: Friday Exercise Hang Clean Front Squat Overhead Press Band Squat Clean Set 1 /5 /5 /5 /3 Set 2 Set 3 Set 4 Set 5 Notes Perform set @ 45 lbs Perform set @ 45 lbs Perform set @ 45 lbs Perform using blue band Perform sets 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Back Squat Rotator Cuff* Hang Squat Clean [Light] Neck*

    /3 /10 /3 /10

    /3 /10 /3 /10

    /2 /10 /3 /10

    /2 /10 /3 /10

    /2 /10

    *Superset with above exercise

    Split Jerk Pull-Ups* Bench Press [Speed] Stick Sit-Ups* Hypers Leg Curls* Dips Push-Ups Ab Circuit Hang Ankles Stretch

    /3 /10 /5 /20 /10 /10 /10 /10 10x25 10x25 10x25 10x25

    /3 /10 /5 /20 /10 /10 /10 /10

    /2 /10 /5 /20 /10 /10 /Max /Max

    /2 /10 /5 /20 /10 /10

    /1

    Perform sets 3, 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    *Superset with above exercise

    *Superset with above exercise

    Football Summer Weight Workout


    Week 9: Monday, Wednesday
    Week 9: Monday Exercise Hang Clean Front Squat Overhead Press Band Squat Clean Set 1 /5 /5 /5 /3 Set 2 Set 3 Set 4 Set 5 Notes Perform set @ 45 lbs Perform set @ 45 lbs Perform set @ 45 lbs Perform using blue band Perform set 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Power Clean Rotator Cuff* Back Squat [light] Neck*

    /3 /10 /5 /10

    /3 /10 /5 /10

    /2 /10 /5 /10

    /2 /10 /5 /10

    /1

    *Superset with above exercise Perform sets 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Bench Press Stick Sit-Ups* Push Press Pull-Ups* Glute Ham Leg Curls* Dips Push-Ups Ab Circuit Hang Ankles Stretch

    /3 /20 /5 /10 /8 /8 /10 /10 10x20 10x20 10x20 10x20

    /3 /20 /5 /10 /8 /8 /10 /10

    /2 /20 /3 /10 /8 /8 /Max /Max

    /2 /20 /3 /10 /8 /8

    /1

    *Superset with above exercise

    *Superset with above exercise

    Week 9: Wednesday Exercise Hang Snatch Overhead Squat

    Set 1 /5 /5

    Set 2

    Set 3

    Set 4

    Set 5

    Notes Perform set @ 45 lbs Perform set @ 45 lbs Complex 1 = High Pulls, Hang Snatch, Squat Press, six continuous reps of each exercise then move onto next movement; perform sets 3 and 4 with weight 10 lbs heavier than previous set *Superset with above exercise Perform sets 3 and 4 with weight 10 lbs heavier from previous set *Superset with above exercise

    Complex 1 Rotator Cuff*

    /3 /10

    /3 /10

    /3 /10

    /3 /10

    Box Step Ups Neck* Incline Bench [Light] Stick Sit-Ups* Clean Pulls [Planks] DB Bench [Power Runner] Good Mornings Reverse Hypers* Hammer Circuit Slide Board* Barbell Curls Skull* Ab Circuit Hang Ankles Stretch

    /3 /10 /5 /20 /5 /3 /8 /8 /10 /10 /21 /10 10x20 10x20 10x20 10x20

    /3 /10 /5 /20 /5 /3 /8 /8 /10 /10 /21 /10

    /3 /10 /3 /20 /5 /3 /8 /8 /10 /10 /21 /10

    /3 /10 /3 /20 /5 /3 /8 /8 /10 /10 /21 /10

    *Superset with above exercise

    *Superset with above exercise

    *Superset with above exercise

    *Superset with above exercise

    Football Summer Weight Workout


    Week 9: Friday
    Week 9: Friday Exercise Hang Clean Front Squat Overhead Press Band Squat Clean Set 1 /5 /5 /5 /3 Set 2 Set 3 Set 4 Set 5 Notes Perform set @ 45 lbs Perform set @ 45 lbs Perform set @ 45 lbs Perform using blue band Perform sets 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Back Squat Rotator Cuff* Hang Squat Clean [Light] Neck*

    /3 /10 /3 /10

    /3 /10 /3 /10

    /2 /10 /3 /10

    /2 /10 /3 /10

    /1 /10

    *Superset with above exercise

    Split Jerk Pull-Ups* Bench Press [Speed] Stick Sit-Ups* Hypers Leg Curls* Dips Push-Ups Ab Circuit Hang Ankles Stretch

    /3 /10 /5 /20 /10 /10 /10 /10 10x25 10x25 10x25 10x25

    /2 /10 /5 /20 /10 /10 /10 /10

    /2 /10 /5 /20 /10 /10 /Max /Max

    /1 /10 /5 /20 /10 /10

    /1

    Perform sets 3, 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    *Superset with above exercise

    *Superset with above exercise

    Football Summer Weight Workout


    Week 10: Monday, Wednesday
    Week 10: Monday Exercise Hang Clean Front Squat Overhead Press Band Squat Clean Set 1 /5 /5 /5 /3 Set 2 Set 3 Set 4 Set 5 Notes Perform set @ 45 lbs Perform set @ 45 lbs Perform set @ 45 lbs Perform using blue band Perform set 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Power Clean Rotator Cuff* Back Squat [light] Neck*

    /3 /10 /5 /10

    /3 /10 /5 /10

    /2 /10 /5 /10

    /2 /10 /5 /10

    /1

    *Superset with above exercise Perform sets 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Bench Press Stick Sit-Ups* Push Press Pull-Ups* Glute Ham Leg Curls* Dips Push-Ups Ab Circuit Hang Ankles Stretch

    /3 /20 /5 /10 /8 /8 /10 /10 10x20 10x20 10x20 10x20

    /3 /20 /5 /10 /8 /8 /10 /10

    /2 /20 /3 /10 /8 /8 /Max /Max

    /2 /20 /3 /10 /8 /8

    /1

    *Superset with above exercise

    *Superset with above exercise

    Week 10: Wednesday Exercise Hang Snatch Overhead Squat

    Set 1 /5 /5

    Set 2

    Set 3

    Set 4

    Set 5

    Notes Perform set @ 45 lbs Perform set @ 45 lbs Complex 1 = High Pulls, Hang Snatch, Squat Press, six continuous reps of each exercise then move onto next movement; perform sets 3 and 4 with weight 10 lbs heavier than previous set *Superset with above exercise Perform sets 3 and 4 with weight 10 lbs heavier from previous set *Superset with above exercise

    Complex 1 Rotator Cuff*

    /3 /10

    /3 /10

    /3 /10

    /3 /10

    Box Step Ups Neck* Incline Bench [Light] Stick Sit-Ups* Clean Pulls [Planks] DB Bench [Power Runner] Good Mornings Reverse Hypers* Hammer Circuit Slide Board* Barbell Curls Skull* Ab Circuit Hang Ankles Stretch

    /3 /10 /5 /20 /5 /3 /8 /8 /10 /10 /21 /10 10x20 10x20 10x20 10x20

    /3 /10 /5 /20 /5 /3 /8 /8 /10 /10 /21 /10

    /3 /10 /3 /20 /5 /3 /8 /8 /10 /10 /21 /10

    /3 /10 /3 /20 /5 /3 /8 /8 /10 /10 /21 /10

    *Superset with above exercise

    *Superset with above exercise

    *Superset with above exercise

    *Superset with above exercise

    Football Summer Weight Workout


    Week 10: Friday
    Week 10: Friday Exercise Hang Clean Front Squat Overhead Press Band Squat Clean Set 1 /5 /5 /5 /3 Set 2 Set 3 Set 4 Set 5 Notes Perform set @ 45 lbs Perform set @ 45 lbs Perform set @ 45 lbs Perform using blue band Perform sets 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Back Squat Rotator Cuff* Hang Squat Clean [Light] Neck*

    /3 /10 /3 /10

    /3 /10 /3 /10

    /2 /10 /3 /10

    /2 /10 /3 /10

    /1 /10

    *Superset with above exercise

    Split Jerk Pull-Ups* Bench Press [Speed] Stick Sit-Ups* Hypers Leg Curls* Dips Push-Ups Ab Circuit Hang Ankles Stretch

    /3 /10 /5 /20 /10 /10 /10 /10 10x25 10x25 10x25 10x25

    /2 /10 /5 /20 /10 /10 /10 /10

    /2 /10 /5 /20 /10 /10 /Max /Max

    /1 /10 /5 /20 /10 /10

    /1

    Perform sets 3, 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    *Superset with above exercise

    *Superset with above exercise

    Football Summer Weight Workout


    Week 11: Monday, Wednesday
    Week 11: Monday Exercise Hang Clean Front Squat Overhead Press Band Squat Clean Set 1 /5 /5 /5 /3 Set 2 Set 3 Set 4 Set 5 Notes Perform set @ 45 lbs Perform set @ 45 lbs Perform set @ 45 lbs Perform using blue band Perform set 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Power Clean Rotator Cuff* Back Squat [light] Neck*

    /3 /10 /5 /10

    /3 /10 /5 /10

    /2 /10 /5 /10

    /2 /10 /5 /10

    /1

    *Superset with above exercise Perform sets 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Bench Press Stick Sit-Ups* Push Press Pull-Ups* Glute Ham Leg Curls* Dips Push-Ups Ab Circuit Hang Ankles Stretch

    /3 /20 /5 /10 /8 /8 /10 /10 10x20 10x20 10x20 10x20

    /3 /20 /5 /10 /8 /8 /10 /10

    /2 /20 /3 /10 /8 /8 /Max /Max

    /2 /20 /3 /10 /8 /8

    /1

    *Superset with above exercise

    *Superset with above exercise

    Week 11: Wednesday Exercise Hang Snatch Overhead Squat

    Set 1 /5 /5

    Set 2

    Set 3

    Set 4

    Set 5

    Notes Perform set @ 45 lbs Perform set @ 45 lbs Complex 1 = High Pulls, Hang Snatch, Squat Press, six continuous reps of each exercise then move onto next movement; perform sets 3 and 4 with weight 10 lbs heavier than previous set *Superset with above exercise Perform sets 3 and 4 with weight 10 lbs heavier from previous set *Superset with above exercise

    Complex 1 Rotator Cuff*

    /3 /10

    /3 /10

    /3 /10

    /3 /10

    Box Step Ups Neck* Incline Bench [Light] Stick Sit-Ups* Clean Pulls [Planks] DB Bench [Power Runner] Good Mornings Reverse Hypers* Hammer Circuit Slide Board* Barbell Curls Skull* Ab Circuit Hang Ankles Stretch

    /3 /10 /5 /20 /5 /3 /8 /8 /10 /10 /21 /10 10x20 10x20 10x20 10x20

    /3 /10 /5 /20 /5 /3 /8 /8 /10 /10 /21 /10

    /3 /10 /3 /20 /5 /3 /8 /8 /10 /10 /21 /10

    /3 /10 /3 /20 /5 /3 /8 /8 /10 /10 /21 /10

    *Superset with above exercise

    *Superset with above exercise

    *Superset with above exercise

    *Superset with above exercise

    Football Summer Weight Workout


    Week 11: Friday
    Week 11: Friday Exercise Hang Clean Front Squat Overhead Press Band Squat Clean Set 1 /5 /5 /5 /3 Set 2 Set 3 Set 4 Set 5 Notes Perform set @ 45 lbs Perform set @ 45 lbs Perform set @ 45 lbs Perform using blue band Perform sets 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Back Squat Rotator Cuff* Hang Squat Clean [Light] Neck*

    /3 /10 /3 /10

    /3 /10 /3 /10

    /2 /10 /3 /10

    /2 /10 /3 /10

    /1 /10

    *Superset with above exercise

    Split Jerk Pull-Ups* Bench Press [Speed] Stick Sit-Ups* Hypers Leg Curls* Dips Push-Ups Ab Circuit Hang Ankles Stretch

    /3 /10 /5 /20 /10 /10 /10 /10 10x25 10x25 10x25 10x25

    /2 /10 /5 /20 /10 /10 /10 /10

    /2 /10 /5 /20 /10 /10 /Max /Max

    /1 /10 /5 /20 /10 /10

    /1

    Perform sets 3, 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    *Superset with above exercise

    *Superset with above exercise

    Football Summer Weight Workout


    Week 12: Monday, Wednesday
    Week 12: Monday Exercise Hang Clean Front Squat Overhead Press Band Squat Clean Set 1 /5 /5 /5 /3 Set 2 Set 3 Set 4 Set 5 Notes Perform set @ 45 lbs Perform set @ 45 lbs Perform set @ 45 lbs Perform using blue band Perform set 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Power Clean Rotator Cuff* Back Squat [light] Neck*

    /3 /10 /5 /10

    /3 /10 /5 /10

    /2 /10 /3 /10

    /2 /10 /3 /10

    /1

    *Superset with above exercise Perform sets 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Bench Press Stick Sit-Ups* Push Press Pull-Ups* Glute Ham Leg Curls* Dips Push-Ups Ab Circuit Hang Ankles Stretch

    /3 /20 /3 /10 /5 /5 /10 /10 10x25 10x25 10x25 10x25

    /2 /20 /3 /10 /5 /5 /10 /10

    /2 /20 /3 /10 /5 /5 /Max /Max

    /2 /20 /3 /10 /5 /5

    /2

    *Superset with above exercise

    *Superset with above exercise

    Week 12: Wednesday Exercise Hang Snatch Overhead Squat

    Set 1 /5 /5

    Set 2

    Set 3

    Set 4

    Set 5

    Notes Perform set @ 45 lbs Perform set @ 45 lbs Complex 1 = High Pulls, Hang Snatch, Squat Press, six continuous reps of each exercise then move onto next movement; perform sets 3 and 4 with weight 10 lbs heavier than previous set *Superset with above exercise Perform sets 3 and 4 with weight 10 lbs heavier from previous set *Superset with above exercise

    Complex 1 Rotator Cuff*

    /3 /10

    /3 /10

    /3 /10

    /3 /10

    Box Step Ups Neck* Incline Bench [Light] Stick Sit-Ups* Clean Pulls [Planks] DB Bench [Power Runner] Good Mornings Reverse Hypers* Hammer Circuit Slide Board* Barbell Curls Skull* Ab Circuit Hang Ankles Stretch

    /3 /10 /3 /20 /5 /3 /5 /5 /10 /10 /21 /10 10x20 10x20 10x20 10x20

    /3 /10 /3 /20 /5 /3 /5 /5 /10 /10 /21 /10

    /3 /10 /3 /20 /5 /3 /5 /5 /10 /10 /21 /10

    /3 /10 /3 /20 /5 /3 /5 /5 /10 /10 /21 /10

    *Superset with above exercise

    *Superset with above exercise

    *Superset with above exercise

    *Superset with above exercise

    Football Summer Weight Workout


    Week 12: Friday
    Week 12: Friday Exercise Hang Clean Front Squat Overhead Press Band Squat Clean Set 1 /5 /5 /5 /3 Set 2 Set 3 Set 4 Set 5 Notes Perform set @ 45 lbs Perform set @ 45 lbs Perform set @ 45 lbs Perform using blue band Perform sets 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Back Squat Rotator Cuff* Hang Squat Clean [Light] Neck*

    /3 /10 /3 /10

    /2 /10 /3 /10

    /2 /10 /3 /10

    /1 /10 /3 /10

    /1 /10

    *Superset with above exercise

    Split Jerk Pull-Ups* Bench Press [Speed] Stick Sit-Ups* Hypers Leg Curls* Dips Push-Ups Ab Circuit Hang Ankles Stretch

    /3 /10 /5 /20 /8 /8 /10 /10 10x25 10x25 10x25 10x25

    /2 /10 /5 /20 /8 /8 /10 /10

    /2 /10 /3 /20 /8 /8 /Max /Max

    /1 /10 /3 /20 /8 /8

    /1

    Perform sets 3, 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    *Superset with above exercise

    *Superset with above exercise

    Football Summer Weight Workout


    Week 13: Monday, Wednesday
    Week 13: Monday Exercise Hang Clean Front Squat Overhead Press Band Squat Clean Set 1 /5 /5 /5 /3 Set 2 Set 3 Set 4 Set 5 Notes Perform set @ 45 lbs Perform set @ 45 lbs Perform set @ 45 lbs Perform using blue band Perform set 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Power Clean Rotator Cuff* Back Squat [light] Neck*

    /3 /10 /5 /10

    /3 /10 /5 /10

    /2 /10 /3 /10

    /2 /10 /3 /10

    /1

    *Superset with above exercise Perform sets 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Bench Press Stick Sit-Ups* Push Press Pull-Ups* Glute Ham Leg Curls* Dips Push-Ups Ab Circuit Hang Ankles Stretch

    /3 /20 /3 /10 /5 /5 /10 /10 10x20 10x20 10x20 10x20

    /2 /20 /3 /10 /5 /5 /10 /10

    /2 /20 /3 /10 /5 /5 /Max /Max

    /2 /20 /3 /10 /5 /5

    /2

    *Superset with above exercise

    *Superset with above exercise

    Week 13: Wednesday Exercise Hang Snatch Overhead Squat

    Set 1 /5 /5

    Set 2

    Set 3

    Set 4

    Set 5

    Notes Perform set @ 45 lbs Perform set @ 45 lbs Complex 1 = High Pulls, Hang Snatch, Squat Press, six continuous reps of each exercise then move onto next movement; perform sets 3 and 4 with weight 10 lbs heavier than previous set *Superset with above exercise Perform sets 3 and 4 with weight 10 lbs heavier from previous set *Superset with above exercise

    Complex 1 Rotator Cuff*

    /3 /10

    /3 /10

    /3 /10

    /3 /10

    Box Step Ups Neck* Incline Bench [Light] Stick Sit-Ups* Clean Pulls [Planks] DB Bench [Power Runner] Good Mornings Reverse Hypers* Hammer Circuit Slide Board* Barbell Curls Skull* Ab Circuit Hang Ankles Stretch

    /3 /10 /3 /20 /5 /3 /5 /5 /10 /10 /21 /10 10x20 10x20 10x20 10x20

    /3 /10 /3 /20 /5 /3 /5 /5 /10 /10 /21 /10

    /3 /10 /3 /20 /5 /3 /5 /5 /10 /10 /21 /10

    /3 /10 /3 /20 /5 /3 /5 /5 /10 /10 /21 /10

    *Superset with above exercise

    *Superset with above exercise

    *Superset with above exercise

    *Superset with above exercise

    Football Summer Weight Workout


    Week 13: Friday
    Week 13: Friday Exercise Hang Clean Front Squat Overhead Press Band Squat Clean Set 1 /5 /5 /5 /3 Set 2 Set 3 Set 4 Set 5 Notes Perform set @ 45 lbs Perform set @ 45 lbs Perform set @ 45 lbs Perform using blue band Perform sets 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Back Squat Rotator Cuff* Hang Squat Clean [Light] Neck*

    /3 /10 /3 /10

    /2 /10 /3 /10

    /2 /10 /3 /10

    /1 /10 /3 /10

    /1 /10

    *Superset with above exercise

    Split Jerk Pull-Ups* Bench Press [Speed] Stick Sit-Ups* Hypers Leg Curls* Dips Push-Ups Ab Circuit Hang Ankles Stretch

    /3 /10 /5 /20 /8 /8 /10 /10 10x25 10x25 10x25 10x25

    /2 /10 /5 /20 /8 /8 /10 /10

    /2 /10 /3 /20 /8 /8 /Max /Max

    /1 /10 /3 /20 /8 /8

    /1

    Perform sets 3, 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    *Superset with above exercise

    *Superset with above exercise

    Football Summer Weight Workout


    Week 14: Monday, Wednesday
    Week 14: Monday Exercise Hang Clean Front Squat Overhead Press Band Squat Clean Set 1 /5 /5 /5 /3 Set 2 Set 3 Set 4 Set 5 Notes Perform set @ 45 lbs Perform set @ 45 lbs Perform set @ 45 lbs Perform using blue band Perform set 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Power Clean Rotator Cuff* Back Squat [light] Neck*

    /3 /10 /5 /10

    /2 /10 /5 /10

    /2 /10 /3 /10

    /1 /10 /3 /10

    /1

    *Superset with above exercise Perform sets 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Bench Press Stick Sit-Ups* Push Press Pull-Ups* Glute Ham Leg Curls* Dips Push-Ups Ab Circuit Hang Ankles Stretch

    /3 /20 /3 /10 /5 /5 /10 /10 10x20 10x20 10x20 10x20

    /2 /20 /3 /10 /5 /5 /10 /10

    /2 /20 /3 /10 /5 /5 /Max /Max

    /1 /20 /3 /10 /5 /5

    /1

    *Superset with above exercise

    *Superset with above exercise

    Week 14: Wednesday Exercise Hang Snatch Overhead Squat

    Set 1 /5 /5

    Set 2

    Set 3

    Set 4

    Set 5

    Notes Perform set @ 45 lbs Perform set @ 45 lbs Complex 1 = High Pulls, Hang Snatch, Squat Press, six continuous reps of each exercise then move onto next movement; perform sets 3 and 4 with weight 10 lbs heavier than previous set *Superset with above exercise Perform sets 3 and 4 with weight 10 lbs heavier from previous set *Superset with above exercise

    Complex 1 Rotator Cuff*

    /3 /10

    /3 /10

    /3 /10

    /3 /10

    Box Step Ups Neck* Incline Bench [Light] Stick Sit-Ups* Clean Pulls [Planks] DB Bench [Power Runner] Good Mornings Reverse Hypers* Hammer Circuit Slide Board* Barbell Curls Skull* Ab Circuit Hang Ankles Stretch

    /3 /10 /3 /20 /5 /3 /5 /5 /10 /10 /21 /10 10x20 10x20 10x20 10x20

    /3 /10 /3 /20 /5 /3 /5 /5 /10 /10 /21 /10

    /3 /10 /3 /20 /3 /3 /5 /5 /10 /10 /21 /10

    /3 /10 /3 /20 /3 /3 /5 /5 /10 /10 /21 /10

    *Superset with above exercise

    *Superset with above exercise

    *Superset with above exercise

    *Superset with above exercise

    Football Summer Weight Workout


    Week 14: Friday
    Week 14: Friday Exercise Hang Clean Front Squat Overhead Press Band Squat Clean Set 1 /5 /5 /5 /3 Set 2 Set 3 Set 4 Set 5 Notes Perform set @ 45 lbs Perform set @ 45 lbs Perform set @ 45 lbs Perform using blue band Perform sets 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Back Squat Rotator Cuff* Hang Squat Clean [Light] Neck*

    /3 /10 /3 /10

    /2 /10 /3 /10

    /2 /10 /3 /10

    /1 /10 /3 /10

    /1 /10

    *Superset with above exercise

    Split Jerk Pull-Ups* Bench Press [Speed] Stick Sit-Ups* Hypers Leg Curls* Dips Push-Ups Ab Circuit Hang Ankles Stretch

    /3 /10 /5 /20 /8 /8 /10 /10 10x25 10x25 10x25 10x25

    /2 /10 /5 /20 /8 /8 /10 /10

    /2 /10 /3 /20 /8 /8 /Max /Max

    /1 /10 /3 /20 /8 /8

    /1

    Perform sets 3, 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    *Superset with above exercise

    *Superset with above exercise

    Football Summer Weight Workout


    Week 15: Monday, Wednesday
    Week 15: Monday Exercise Hang Clean Front Squat Overhead Press Band Squat Clean Set 1 /5 /5 /5 /3 Set 2 Set 3 Set 4 Set 5 Notes Perform set @ 45 lbs Perform set @ 45 lbs Perform set @ 45 lbs Perform using blue band Perform set 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Power Clean Rotator Cuff* Back Squat [light] Neck*

    /3 /10 /5 /10

    /2 /10 /5 /10

    /2 /10 /3 /10

    /1 /10 /3 /10

    /1

    *Superset with above exercise Perform sets 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Bench Press Stick Sit-Ups* Push Press Pull-Ups* Glute Ham Leg Curls* Dips Push-Ups Ab Circuit Hang Ankles Stretch

    /3 /20 /3 /10 /5 /5 /10 /10 10x20 10x20 10x20 10x20

    /2 /20 /3 /10 /5 /5 /10 /10

    /2 /20 /3 /10 /5 /5 /Max /Max

    /1 /20 /3 /10 /5 /5

    /1

    *Superset with above exercise

    *Superset with above exercise

    Week 15: Wednesday Exercise Hang Snatch Overhead Squat

    Set 1 /5 /5

    Set 2

    Set 3

    Set 4

    Set 5

    Notes Perform set @ 45 lbs Perform set @ 45 lbs Complex 1 = High Pulls, Hang Snatch, Squat Press, six continuous reps of each exercise then move onto next movement; perform sets 3 and 4 with weight 10 lbs heavier than previous set *Superset with above exercise Perform sets 3 and 4 with weight 10 lbs heavier from previous set *Superset with above exercise

    Complex 1 Rotator Cuff*

    /3 /10

    /3 /10

    /3 /10

    /3 /10

    Box Step Ups Neck* Incline Bench [Light] Stick Sit-Ups* Clean Pulls [Planks] DB Bench [Power Runner] Good Mornings Reverse Hypers* Hammer Circuit Slide Board* Barbell Curls Skull* Ab Circuit Hang Ankles Stretch

    /3 /10 /3 /20 /5 /3 /5 /5 /10 /10 /21 /10 10x20 10x20 10x20 10x20

    /3 /10 /3 /20 /5 /3 /5 /5 /10 /10 /21 /10

    /3 /10 /3 /20 /3 /3 /5 /5 /10 /10 /21 /10

    /3 /10 /3 /20 /3 /3 /5 /5 /10 /10 /21 /10 /3

    *Superset with above exercise

    *Superset with above exercise

    *Superset with above exercise

    *Superset with above exercise

    Football Summer Weight Workout


    Week 15: Friday
    Week 15: Friday Exercise Hang Clean Front Squat Overhead Press Band Squat Clean Set 1 /5 /5 /5 /3 Set 2 Set 3 Set 4 Set 5 Notes Perform set @ 45 lbs Perform set @ 45 lbs Perform set @ 45 lbs Perform using blue band Perform sets 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    Back Squat Rotator Cuff* Hang Squat Clean [Light] Neck*

    /3 /10 /3 /10

    /2 /10 /3 /10

    /2 /10 /3 /10

    /1 /10 /3 /10

    /1 /10

    *Superset with above exercise

    Split Jerk Pull-Ups* Bench Press [Speed] Stick Sit-Ups* Hypers Leg Curls* Dips Push-Ups Ab Circuit Hang Ankles Stretch

    /3 /10 /5 /20 /8 /8 /10 /10 10x25 10x25 10x25 10x25

    /2 /10 /5 /20 /8 /8 /10 /10

    /2 /10 /3 /20 /8 /8 /Max /Max

    /1 /10 /3 /20 /8 /8

    /1

    Perform sets 3, 4 and 5 with weight 10 lbs heavier from previous set *Superset with above exercise

    *Superset with above exercise

    *Superset with above exercise

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