Workout - Sheet - Football 30-Week Off-Season Training Week25-30

XLAthlete.
com 30-Week Off-Season Football Training

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Week 25 - Workout 1 - A.M. Session - Speed

Warm Up/Prehab Sets/Reps
2-3 Minutes
Week 25 - Workout 1 - P.M. Session - Continued Push Press 0.0 0.0 0.0 0.0 Core Workout Hip Flexor Prehab Complete Sheet Complete Sheet
Isometric Split
2 sets of 30 sec. each Quads, IT Band, Hams Complete Sheet
Dynamic Warm Up 16-Week Sprint Training
5 5 5 5
2:00 2:00 2:00 2:00
Make EXPLOSIVE
Week 16
Complete Monday's Workout
Complete the following recovery plans

Post Workout Recovery Post Workout Nutrition
Week 20 - Workout 1 - P.M. Session - Strength

2-3 Minutes
Recovery Work
Foam Roller Band Stretching
Snatch Grip RDL Shrug Overhead Squat Pressing Overhead Squat Drop Snatch
5 5 3 3
Post-Workout Nutrition Week 25 - Workout 2 - Strength Dynamic Warm Up Piston Squat

Cuban Press W/ Figure 8 2-3 Minutes 3 sets of 5 each 3 sets of 5 each
Dynamic Warm Up
Snatch Warm Up
Use empty bar and follow instructions Hang Power Snatch W/ OH Squat 3 to the right Snatch From Hang Below Knee 3
Pre-Workout Speed & Agility Drills

Complete Prior To Strength Training
Cone Agility Drill

Reps Per Set
Complete Drill 8
Information
Power Snatch
Warm Up
Weight
Reps Per Set
Rest After Set
Information
Strength Exercises
Weight
Rest After Set
Front 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 0.0 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
1 1 3 2 2 2 1 2 5 3 1 2+2 2+2 2+2 2+2 3 3 3 3 4 4 4 4 4 4 4 4 Maximum Maximum Maximum Maximum
1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 1:30 1:30 1:30 4:00
Use Cluster Sets (1+1+1) 20 sec rest (1+1) 25 sec rest
Dead Lift Pair with Clean Pull
Bench Press
Warm Up Sets Use 15 lb Weight Releasers For Reps 1 and 3 Use cluster sets with 15 seconds rest in between
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 No Load No Load No Load Band Band Band Band Band Band Band 0.0 0.0 0.0
2 2 2 2 2 2 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 6 6
2:00
Rest only after you finish one set of each exercise
1:30 1:30 1:30 2:00
Warm Up Sets Use cluster sets with 15 seconds rest in between
Close Grip Bench Press Throw
Back Squat Jump With Weight
Rest only after you (Rep 1, Rep 2) rest finish one set of (Rep 3, Rep 4) each highlighted exercise
Rest only after you finish one set of each highlighted exercise
(Rep 1, Rep 2) rest (Rep 3, Rep 4)
Clap Push Up
Hurdle Hop
Accclerated Band Push Up 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Wrap bands around shoulders and chest, attach to a rack above, and perform push ups
RDL Olympic Style
Band Tricep Extension

Make easier - use band; Make harder - add weight
2:00
Make EXPLOSIVE
Pull Up
Pair With Bicep Curl Shock
Make EXPLOSIVE
Program Designed by Jonathon Janz, MS, CSCS, USAW
Core Workout Shoulder Prehab Forearm Circuit Game Speed Conditioning
Complete Sheet Complete Sheet Complete Sheet Complete Level 3 You can use a gym or a field
XLAthlete.com 30-Week Off-Season Football Training

Week 25 - Workout 3 - Speed
2-3 Minutes
Week 25 - Workout 5- A.M. Session - Speed

2-3 Minutes
Dynamic Warm Up 16-Week Sprint Training
Dynamic Warm Up Complete Wednesday's Workout 16-Week Sprint Training
Week 16
Week 16
Complete Friday's Workout


Week 25- Workout 4 - Strength

2-3 Minutes
Week 25 - Workout 5 - P.M. Session - Strength Dynamic Warm Up Piston Squat Cuban Press W/ Figure 8
Strength Exercises
2-3 Minutes
Clean Grip RDL Shrug Front Squat
5 5

Dynamic Warm Up
Clean and Jerk Up
3 Hang Power Clean W/ Front Squat
3 sets of 5 each
Plyometric Workout 3
Complete Sheet
Clean From Hang Below Knee

empty bar and Warm Use Push Press follow instructions to the right Split Jerk
3 5 3 sets of 5 3
Weight
Reps Per Set
Rest After Set
Information
Power Clean
Warm Up
Weight
Reps Per Set
Rest After Set
Information
Dead Lift
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 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Band Band Band No Load No Load No Load Choose Choose Choose Choose Choose Choose Complete Sheet Complete Sheet Complete Sheet
Isometric Split Foam Roller
1 1 3 2 2 2 1 2 5 3 1 2 2 1 1 2 2 2 2 8 each 8 each 8 each 10 10 10 5 each 5 each 5 each 10 10 10
1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00
Rest after completing a set of each exercise
Pair with Power Jerk
Bench Press With Chains

Warm Up Sets
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 No Load No Load 0.0 0.0 0.0 0.0 No Load
1 1 1 1 4 4 4 4 5 3 1 2 2 1 1 2 2 2 2 8 each 8 each 8 each 6 6 6 6 Maximum
3:00
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
Warm Up Sets
Add Chains To These Sets Push as hard as possible
Board Bench Press

Set rack level to half the depth of your regular back squat
Half Rack Back Squat
Hip Flexor Band Pull Pair with Reverse Hyper
Make Explosive!
Walking Lunge With Band With Jump Barbell Tricep Extension With Chains
After lunging, jump and switch legs in air
Add Chains To These Sets
Lateral Deltoid Rebound Pair with Overhead Lateral Raise Core Workout Groin Prehab Forearm Circuit
2:00 Supine Row

Core Workout Knee Prehab Game Speed Conditioning
No Load Maximum No Load Maximum No Load Maximum Complete Sheet Complete Sheet Complete Level 3
Iso. Chest Hold Foam Roller Band Stretching
You can use a gym or a field
Recovery Work
2 sets of 30 sec. each IT Band, Glutes, Back Complete Sheet
Recovery Work
Band Stretching
Post-Workout Nutrition Week 25 - Workout 6 - Optional
Post-Workout Nutrition
Dynamic Warm Up Adaptability Workout
2-3 Minutes
Complete Sheet 1

2-3 Minutes
Week 26 - Workout 2 - Strength Dynamic Warm Up Piston Squat


Dynamic Warm Up Flying 60's Top Speed Training
Cone Agility Drill

Reps Per Set
Complete Drill 9
Information
4 Sets
Strength Exercises
Weight
Rest After Set
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
2 2 2 2 2 2 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 6 6
2:00

2-3 Minutes
Snatch Grip RDL Shrug Overhead Squat
5 5 3 3
Dynamic Warm Up
Bench Press
1:30 1:30 1:30 2:00

Pressing Overhead Squat Drop Snatch
Snatch Warm Up
Use 15 lb Weight Releasers For Reps 1 and 3 Information
Power Snatch
Warm Up
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 Band Band Band 0.0 0.0 0.0 Complete Sheet Complete Sheet Complete Sheet Complete Level 4
Weight
Reps Per Set
Rest After Set
Front Squat
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 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
1 1 3 2 2 2 1 2 5 3 1 2+2 2+2 2+2 2+2 3 3 3 3 4 4 4 4 4 4 4 4 Maximum Maximum Maximum Maximum 5 5 5 5
1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 1:30 1:30 1:30 4:00
Clap Push Up
Warm Up Sets
Accclerated Band Push Up
Use cluster sets with 15 seconds rest in between

Band Tricep Extension Pair With Bicep Curl Shock
2:00
Make EXPLOSIVE
Make EXPLOSIVE
Hurdle Hop
Core Workout Shoulder Prehab Forearm Circuit Game Speed Conditioning 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
RDL Olympic Style
Pull Up

2-3 Minutes

Push Press
Make EXPLOSIVE
6 Sets
Core Workout Hip Flexor Prehab
Complete Sheet Complete Sheet

Recovery Work
Band Stretching

2-3 Minutes

2-3 Minutes
5 5
Dynamic Warm Up
3 Hang Power Clean W/ Front Squat 3 5 3

Post Workout Recovery
Clean From Hang Below Knee Clean and Jerk Warm Use empty bar and Push Press follow instructions
4 Sets
Up
to the right
Split Jerk
Power Clean
Warm Up
Weight
Reps Per Set
Rest After Set
Information
Post Workout Nutrition
Back Squat With Chains
Isometric Split
1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00
Dynamic Warm Up Piston Squat Cuban Press W/ Figure 8

Strength Exercises
2-3 Minutes
Week 26 - Workout 5 - P.M. Session - Strength Pre-Workout Speed & Agility Drills
3 sets of 5 each
Complete Sheet
3 sets of 5
Weight
Reps Per Set
Rest After Set
Information
Warm Up Sets
Dead Lift
1 1 1 1 4 4 4 4 5 3 1 2 2 1 1 2 2 2 2 8 each 8 each 8 each 6 6 6 6 Maximum Maximum
3:00
Bench Press With Chains
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
Warm Up Sets
Make Explosive!
2:00
Board Bench Press
Recovery Work
Supine Row
No Load
No Load Maximum No Load Maximum Complete Sheet Complete Sheet Complete Level 4
Iso. Chest Hold
Recovery Work
Post-Workout Nutrition Week 26 - Workout 6 - Optional Dynamic Warm Up Adaptability Workout

2-3 Minutes
Complete Sheet 2

2-3 Minutes


Cone Agility Drill

Reps Per Set
Complete Drill 9
Information
5 Sets
Strength Exercises
Weight
Rest After Set
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
2 2 2 2 2 2 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 6 6
2:00

2-3 Minutes
5 5 3 3
Dynamic Warm Up
Bench Press
1:30 1:30 1:30 2:00

Snatch Warm Up

Use Cluster Sets (1+1) 25 sec rest
Power Snatch
Warm Up
Weight
Reps Per Set
Rest After Set
Front Squat
1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 1:30 1:30 1:30 4:00
Clap Push Up
Warm Up Sets

2:00
Make EXPLOSIVE
Make EXPLOSIVE
Hurdle Hop
RDL Olympic Style
Pull Up

2-3 Minutes

Push Press
Make EXPLOSIVE
8 Sets

Recovery Work
Band Stretching

2-3 Minutes

2-3 Minutes
5 5
Dynamic Warm Up


empty bar and Clean and Jerk Warm Use Push Press follow instructions Up to the right
3 5 3
5 Sets
Split Jerk
Power Clean
Warm Up
Weight
Reps Per Set
Rest After Set
Information
Back Squat With Bands
Isometric Split
1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00

Strength Exercises Warm Up Sets
2-3 Minutes
3 sets of 5 each
Complete Sheet
3 sets of 5
Weight
Reps Per Set
Rest After Set
Information
Dead Lift
Add Bands To These Sets Push Hard On Way Up!
3:00
Bench Press With Bands
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
Warm Up Sets
Make Explosive!
2:00
Board Bench Press
Use around 6 inches of thickness
Recovery Work
Supine Row
No Load
Iso. Chest Hold
Recovery Work

2-3 Minutes
Complete Sheet 2

2-3 Minutes


Dynamic Warm Up Flying 90s Top Speed Training
Cone Agility Drill

Reps Per Set
Complete Drill 10
Information
5 Sets
Strength Exercises
Weight
Rest After Set
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
2 2 2 2 2 2 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 6 6
2:00

2-3 Minutes
5 5 3 3
Dynamic Warm Up
Bench Press
1:30 1:30 1:30 2:00

Snatch Warm Up

Power Snatch
Warm Up
Weight
Reps Per Set
Rest After Set
Front Squat
1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 1:30 1:30 1:30 4:00
Clap Push Up
Warm Up Sets

2:00
Make EXPLOSIVE
Make EXPLOSIVE
Hurdle Hop
RDL Olympic Style
Pull Up

2-3 Minutes

Push Press
Make EXPLOSIVE
7 Sets

Recovery Work
Band Stretching

2-3 Minutes

2-3 Minutes
5 5
Dynamic Warm Up


empty bar and Clean and Jerk Warm Use Push Press follow instructions Up to the right
3 5 3
5 Sets
Split Jerk
Power Clean
Warm Up
Weight
Reps Per Set
Rest After Set
Information
Back Squat With Bands
Isometric Split
1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00

Strength Exercises Warm Up Sets
2-3 Minutes
3 sets of 5 each
Complete Sheet
3 sets of 5
Weight
Reps Per Set
Rest After Set
Information
Dead Lift
3:00
Bench Press With Bands
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
Warm Up Sets
Make Explosive!
2:00
Board Bench Press
Use around 6 inches of thickness
Recovery Work
Supine Row
No Load
Iso. Chest Hold
Recovery Work

2-3 Minutes
Complete Sheet 3

2-3 Minutes

2-3 Minutes

8 Sets
8 Sets
Week 29 - Workout 2 - Unload

2-3 Minutes
Week 29 - Workout 4 - Unload Dynamic Warm Up

2-3 Minutes
Dynamic Warm Up Step Up
Weight
Reps Per Set
Rest After Set
Information
Pair with 3-Way Hamstring Touch
0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose Choose Choose No Load No Load No Load No Load Choose Choose Choose Choose Choose
5 each 5 each 5 each 5 each 6 each way 6 each way 6 each way 6 each way 8 8 8 8 Maximum Maximum Maximum Maximum 8 8 8 8 Maximum
Overhead Squat
2:00
Weight
Reps Per Set
Rest After Set
Information
Pair with
Hold a plate in hands
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose No Load No Load No Load No Load Choose Choose Choose Choose Choose Choose Choose
5 5 5 5 5 5 5 5 8 8 8 8 Maximum Maximum Maximum Maximum 8 8 8 8 Maximum Maximum Maximum
2:00
Zercher Good Morning
Hold a plate in hands
Overhead Lateral Raise Pair with Pull Up
2:00
Hold a light plate or dumbbell in each hand
Overhead Lateral Raise
2:00
Hold a light plate or dumbbell in each hand
Pair with
Make easier use band
Pull Up
Make easier - use band
Dumbbell Curl To Press Pair with Dips
2:00
If no dumbbells available, substitute standing barbell bicep curl
Dumbbell Curl To Press
2:00
Core Workout Groin Prehab
Choose Maximum Choose Maximum Choose Maximum Complete Sheet Complete Sheet
Isometric Split
If no dumbbells available, substitute standing barbell bicep curl
Pair with Dips
Choose Maximum Complete Sheet Complete Sheet

Iso. Chest Hold
Recovery Work
Recovery Work

Week 30 - Testing- Speed, Agility, Explosiveness
2-3 Minutes
Dynamic Warm Up
Vertical Jump Standing Broad Jump Pro Agility 40-Yard Dash
Conduct these tests and/or other tests as you see fit
Week 30 - Testing- Weight Room

2-3 Minutes
Week 30 - Testing- Weight Room Back Squat

Light Moderate Heavier Maximum Test
Enter the weight lifted and number of reps into the calcuation tool
5 5 3 3
Dynamic Warm Up
5 4 3 3
Repetition Calculator For Strength Athletes
3:00 3:00 3:00 3:00
Add weight after initial 5, add more after 4, add more after 3, then test
Snatch Warm Up
Exercise
If 3 reps are completed easily, estimate how many more the athlete would have completed Record the back squat max on the personal maxes list or team maxes list
Weight
Reps Per Set
Rest After Set
Information
Finding The Max
Power Snatch
Light Moderate Heavier Heavier Maximum Test
3 3 2 2 1 to 2
3:00 3:00 3:00 3:00 3:00

Add weight after initial set, adding more with each subsequent set
Bench Press
Light Moderate Heavier Maximum Test

Enter the weight lifted and number of reps into the calcuation tool
5 4 3 3
Repetition Calculator For Strength Athletes
3:00 3:00 3:00 3:00
Add weight after initial 5, add more after 4, add more after 3, then test
If 2 reps are completed easily, estimate how many more the athlete would have completed Repetition Enter the weight Record the snatch max on the lifted and number Calculator For personal maxes list or team maxes of reps into the Strength list calcuation tool Athletes
If 3 reps are completed easily, estimate how many more the athlete would have completed Record the bench press max on the personal maxes list or team maxes list
Finding The Max
Finding The Max
Warm Up/Prehab
Clean Grip RDL Shrug Front Squat Clean From Hang Below Knee
5 5
3 Hang Power Clean W/ Front Squat 3 5 3 empty bar and Clean and Jerk Warm Use Push Press follow instructions Up to the right
Split Jerk
Exercise
Weight
Reps Per Set
Rest After Set
Information
Power Clean
Light Moderate Heavier Heavier Maximum Test
3 3 2 2 1 to 2
3:00 3:00 3:00 3:00 3:00

Add weight after initial set, adding more with each subsequent set
If 2 reps are completed easily, estimate how many more the athlete would have completed Repetition Enter the weight Record the clean and jerk max on lifted and number Calculator For the personal maxes list or team of reps into the Strength maxes list calcuation tool Athletes
Finding The Max

Workout - Sheet - Football 30-Week Off-Season Training Week25-30

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Workout - Sheet - Football 30-Week Off-Season Training Week25-30

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Droits d'auteur :

Formats disponibles

XLAthlete.

com 30-Week Off-Season Football Training

Week 25 - Workout 1 - A.M. Session - Speed

Dynamic Warm Up 16-Week Sprint Training

2:00 2:00 2:00 2:00

Complete Monday's Workout

Complete the following recovery plans

Week 20 - Workout 1 - P.M. Session - Strength

Foam Roller Band Stretching

Post-Workout Nutrition Week 25 - Workout 2 - Strength Dynamic Warm Up Piston Squat

Pre-Workout Speed & Agility Drills

Cone Agility Drill

Reps Per Set

Rest After Set

Rest After Set

Use 25 lb Weight Releasers For Reps 1 and 3

1 1 3 2 2 2 1 2 5 3 1 2+2 2+2 2+2 2+2 3 3 3 3 4 4 4 4 4 4 4 4 Maximum Maximum Maximum Maximum

Use Cluster Sets (1+1+1) 20 sec rest (1+1) 25 sec rest

Dead Lift Pair with Clean Pull

2 2 2 2 2 2 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 6 6

1:30 1:30 1:30 2:00

Warm Up Sets Use cluster sets with 15 seconds rest in between

Close Grip Bench Press Throw

Back Squat Jump With Weight

(Rep 1, Rep 2) rest (Rep 3, Rep 4)

RDL Olympic Style

Band Tricep Extension

Pair With Bicep Curl Shock

Rest only after you finish one set of each exercise

Program Designed by Jonathon Janz, MS, CSCS, USAW

Core Workout Shoulder Prehab Forearm Circuit Game Speed Conditioning

Post Workout Recovery Post Workout Nutrition

XLAthlete.com 30-Week Off-Season Football Training

Week 25 - Workout 5- A.M. Session - Speed

Dynamic Warm Up 16-Week Sprint Training

Dynamic Warm Up Complete Wednesday's Workout 16-Week Sprint Training

Complete Friday's Workout

Complete the following recovery plans

Complete the following recovery plans

Week 25- Workout 4 - Strength

Clean Grip RDL Shrug Front Squat

Pre-Workout Speed & Agility Drills

3 Hang Power Clean W/ Front Squat

Clean From Hang Below Knee

Reps Per Set

Rest After Set

Reps Per Set

Rest After Set

Back Squat With Chains

1 1 3 2 2 2 1 2 5 3 1 2 2 1 1 2 2 2 2 8 each 8 each 8 each 10 10 10 5 each 5 each 5 each 10 10 10

Use Cluster Sets (1+1+1) 20 sec rest (1+1) 25 sec rest

Pair with Power Jerk

Bench Press With Chains

1 1 1 1 4 4 4 4 5 3 1 2 2 1 1 2 2 2 2 8 each 8 each 8 each 6 6 6 6 Maximum

Rest only after you finish one set of each exercise

Add Chains To These Sets Push as hard as possible

Add Chains To These Sets Push as hard as possible

Board Bench Press

Half Rack Back Squat

Hip Flexor Band Pull Pair with Reverse Hyper

After lunging, jump and switch legs in air

Add Chains To These Sets