Off Season Weight

Training
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Agenda
Introduction to the Pyramid Training
Program
How the Cycle Works
Set and Rep Breakdown
Typical Work Out Format
Administrative Procedures
Typical Workout
Core and Supplemental Exercise Groupings
Group A Workout
Group B Workout
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Pyramid Training Program

The Pyramid Training Program (PTP) is
designed to get the maximum amount of
gains in the least of amount of time.
Utilizing the Core and Supplemental Lift
format players will be guided through
FOOTBALL specific lifts
The PTP is centered around development of
the Major Muscle Groups and Multi
Muscular exercises
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How the Cycle Works

Players will start off with a base Max in all
Core and Supplemental Lifts.
The base (Starting) Max will be used as a
basis for the following 5 Week period.

Week
Week
Week
Week
Week

1 Base Max
2 + 15 lbs
3 + 15 lbs
4 + 5 lbs
5 + 0 lbs

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Each player should see a

35 lbs Max increase over
the five week cycle.

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Set and Repetitions

Players will conduct 4 core lift and supplemental
lift sets of varied repetitions per set.
The Weight will increase with each set by a given
percentage.

Set
Set
Set
Set
Set

1 x 15 Reps (50 % of Max) Warm up

2 x 10 Reps (60 % of Max) warm Up
3 x 8 Reps (70 % of Max) Working Set
4 x 6 Reps (80 % of Max) Working Set
5 x 10 Reps (60 % of Max) Working Set

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Administrative Procedures
Players will lift Group A Week 1 Twice and Group B
Week 1 Twice before Moving unto Week 2.
Players will be responsible for marking their sheet
for each set completed per the given weight
A player who does not successfully perform all
repetitions at a given weight should circle the set
number on their sheet and notify the Weight room
coach immediately.

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Typical Workout
Core Lifts 1 & 2 Combined
Core Lifts 3 & 4 Combined
Supplemental Lifts 5, 6, & 7 Combined
(Weeks 1, 3, & 5)
Supplemental Lifts 8, 9, & 10 Combined
(Weeks 2 & 4)
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Core and Supplemental Exercise

Groupings
Group A

Group B

Core Lifts
Core Lifts
1.
2.
3.
4.

Flat Bench
Upright Rows
Incline Dumbbell Press
Military Push Press / Hammer
Press

1.
2.
3.
4.

Squat
Dead Lift
Power Clean
Shockwave Sled

Supplemental Lifts

Supplemental Lifts

5. Over Eye Curls

6. Hammer Curls
7. One Armed Rows
8. Rope Pull Downs
9. Cable Curls
10. Seated Rows

5. Leg Extensions
6. Weighted Lunges
7. Calf Raises
8. Plyo Box Jumps
9. Ladders
10. Hill Climbers

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Group A Workout
Group A
Core Lifts

Flat Bench
Upright Rows

1.
2.
3.
4.

Flat Bench
Upright Rows
Incline Dumbbell Press
Military Push Press or
Hammer Press

Incline Dumbbell Press

Military Push Press
Or Hammer Press

Combine Sets
1 Set Flat Bench
1 Set Upright Rows
Then Repeat through all 5 sets

Combine Sets
1 Set Incline dumbbell Press
1 Set Military Push Press
Or Hammer Press
Then Repeat through all 5 sets

Supplemental Lifts
5. Over Eye Curls
6. Hammer Curls
7. One Armed Rows
8. Rope Pull Downs
9. Cable Curls
10. Seated Rows
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Over Eye Curls

Hammer Curls
One Armed Rows

Rope Pull Downs

Cable Curls
Seated Rows

Combine Sets
Alternate Weeks per your schedule

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Group B Workout
Group B
Core Lifts

Squat
Dead Lift

1.
2.
3.
4.

Squat
Dead Lift
Power Clean
Shockwave

Power Clean
Shockwave

Combine Sets
1 Set Squat
1 Set Dead Lift
Then Repeat through all 5 sets

Combine Sets
1 Set Incline Power Clean
1 Set Shockwave
Then Repeat through all 5 sets

Supplemental Lifts

5. Leg Extensions
6. Weighted Lunges
7. Calf Raises
8. Plyo Box Jumps
9. Ladders
10. Hill Climbers
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Leg Extensions
Weighted Lunges
Calf Raises

Plyo Box Jumps

Ladders
Hill Cimbers

Combine Sets
Alternate Weeks per your schedule

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