High School Football 32 Week Non-Olympic Program XLATHLETE.

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

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

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

Athlete: Test Maxes

SQT 100 BCH 100 DL 100
Day 1 Week 1 vbbnxb Day 2 Week 1 vbbnxb Day 3 Week 1 vbbnxb
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 12 50 - 60 2 Step-Up 12 20 - 30 2 each leg Alt. Piston Squat 12 Bodyweight 2 each leg
Dynamic Lat Pull 12 25 - 35 DB Twisting Row 12 10 - 20 Lat Pull Down 12 45 - 55
DB Incline Fly 12 5 - 15 DB Incline Press 12 10 - 20 Bench Press 12 50 - 60
Bike Sprint OR T-10 Bike Sprint OR T-10 Bike Sprint OR T-10
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest
PB Leg Curl 12 No Weight 2 PB Leg Curl 12 No Weight 2 DB RDL 12 No Weight 2
Bench Press 12 50 - 60 DB Bench Press 12 15 - 25 DB Incline Press 12 10 - 20
DB Curl to Press 12 5 - 15 Reverse Curl 12 15 - 25 DB Curl to Press 12 5 - 15
Bike Sprint OR T-10 Bike Sprint OR T-10 Bike Sprint OR T-10
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest
Alt. Piston Squat 12 Body Weight 2 each leg Alt. Piston Squat 12 Bodyweight 2 each leg DB Walking Lunge 12 20 - 30 2 each leg
Sup-Pro Tri Ext 12 5 - 15 Tricep Push Down 12 25 - 35 Sup-Pro Tri Ext 12 5 - 15
MB Twist 12 15-25 each side Full Bench Curl-Up 12 Bodyweight MB Twist 12 15-25
Bike Sprint OR T-10 Bike Sprint OR T-10 Bike Sprint OR T-10 each side
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest
Alt. Bench Glute Lift 12 Bodyweight 2 DB RDL 12 15 20 2 Alt. Bench Glute Lift 12 Bodyweight 2
OH Lateral Raise 12 5 - 10 OH Lateral Raise 12 5 - 10 Arnold Press 12 10 - 15
Gopher U-Abs 12 25-45 each side MB Twist 12 15-25 each side Gopher U-Abs 12 25-45
Bike Sprint OR T-10 Bike Sprint OR T-10 Bike Sprint OR T-10
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest
DB Twisting Row 12 10 - 20 2 Chin Grip Lat Pull Down 12 40 - 50 2 Chin Grip Lat Pull Down 12 40 - 50 2
Close Grip Push-Up 12 Bodyweight DB Tricep Extension 12 5 - 15 Rev Grip Tri Push Down 12 25 - 35
Straight Bar Curl 12 15 - 25 Alternating DB Curl 12 5 - 15 Straight Bar Curl 12 15 - 25
Bike Sprint OR T-10 Bike Sprint OR T-10 Bike Sprint OR T-10
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest

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

Program Designed by Kyle Ochsner, MS, ATC, SCCC

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

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

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

Athlete: Test Maxes

SQT 100 BCH 100 DL 100
Day 1 Week 2 vbbnxb Day 2 Week 2 vbbnxb Day 3 Week 2 vbbnxb
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 14 50 - 60 2 Step-Up 14 20 - 30 2 each leg Alt. Piston Squat 14 Bodyweight 2 each leg
Dynamic Lat Pull 14 25 - 35 DB Twisting Row 14 10 - 20 Lat Pull Down 14 45 - 55
DB Incline Fly 14 5 - 15 DB Incline Press 14 10 - 20 Bench Press 14 50 - 60
Bike Sprint OR T-20 Bike Sprint OR T-20 Bike Sprint OR T-20
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest
PB Leg Curl 14 No Weight 2 PB Leg Curl 14 No Weight 2 DB RDL 14 No Weight 2
Bench Press 14 50 - 60 DB Bench Press 14 15 - 25 DB Incline Press 14 10 - 20
DB Curl to Press 14 5 - 15 Reverse Curl 14 15 - 25 DB Curl to Press 14 5 - 15
Bike Sprint OR T-20 Bike Sprint OR T-20 Bike Sprint OR T-20
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest
Alt. Piston Squat 14 Body Weight 2 each leg Alt. Piston Squat 14 Bodyweight 2 each leg DB Walking Lunge 14 20 - 30 2 each leg
Sup-Pro Tri Ext 14 5 - 15 Tricep Push Down 14 25 - 35 Sup-Pro Tri Ext 14 5 - 15
MB Twist 14 15-25 each side Full Bench Curl-Up 14 Bodyweight MB Twist 14 15-25
Bike Sprint OR T-20 Bike Sprint OR T-20 Bike Sprint OR T-20 each side
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest
Alt. Bench Glute Lift 14 Bodyweight 2 DB RDL 14 15 20 2 Alt. Bench Glute Lift 14 Bodyweight 2
OH Lateral Raise 14 5 - 10 OH Lateral Raise 14 5 - 10 Arnold Press 14 10 - 15
Gopher U-Abs 14 25-45 each side MB Twist 14 15-25 each side Gopher U-Abs 14 25-45
Bike Sprint OR T-20 Bike Sprint OR T-20 Bike Sprint OR T-20
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest
DB Twisting Row 14 10 - 20 2 Chin Grip Lat Pull Down 14 40 - 50 2 Chin Grip Lat Pull Down 14 40 - 50 2
Close Grip Push-Up 14 Bodyweight DB Tricep Extension 14 5 - 15 Rev Grip Tri Push Down 14 25 - 35
Straight Bar Curl 14 15 - 25 Alternating DB Curl 14 5 - 15 Straight Bar Curl 14 15 - 25
Bike Sprint OR T-20 Bike Sprint OR T-20 Bike Sprint OR T-20
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest

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

Program Designed by Kyle Ochsner, MS, ATC, SCCC

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

Warm-Up/ Pre-hab

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

Athlete: Test Maxes

SQT 100 BCH 100 DL 100
Day 1 Week 3 vbbnxb Day 2 Week 3 vbbnxb Day 3 Week 3 vbbnxb
Reps Load Sets Notes Reps Load Sets Notes Reps
Load Sets Notes
Hex Bar DL T-20 35 - 45 1 10 sec rest Messier Front Squat T-20 15 - 25 1 10 sec rest KB/DB Deadlift T-20
15 - 25 1 10 sec rest
DB Curl to Press T-20 5 - 15 10 sec rest DB Curl to Arnold T-20 5 - 15 10 sec rest Arnold Press T-20 10 - 15 10 sec rest
Inverted Row T-20 Bodyweight 10 sec rest Decline Push-Up T-20 Bodyweight 10 sec rest DB Twisting Row T-20 10 - 20 10 sec rest
MB Push-Up T-20 Bodyweight 10 sec rest DB RDL T-20 15 - 20 10 sec rest MB Twist T-20 15-25 10 sec rest
DB RDL + Shrug T-20 15 - 20 10 sec rest Face Pulls T-20 15 - 20 10 sec rest PB Leg Curl T-20 Bodyweight 10 sec rest
Burpees T-20 Bodyweight 60 sec rest Full Bench Curl-Up T-20 Bodyweight 60 sec rest 3 Hurdle Lateral T-20 Bodyweight 60 sec rest
Alt. Piston Squat T-20 Bodyweight 1 10 sec rest Lateral Step-Up T-20 20 - 30 1 10 sec rest DB Lunge T-20 20 - 30 1 10 sec rest
Arnold Press T-20 10 - 15 10 sec rest Hammer Curls T-20 10 - 15 10 sec rest Plate Row T-20 25-45 10 sec rest
Cobras T-20 Bodyweight 10 sec rest DB Twisting Row T-20 10 - 20 10 sec rest MB Push-Up T-20 Bodyweight 10 sec rest
MB Twist T-20 15-25 10 sec rest DB Tricep Extension T-20 5 - 15 10 sec rest Frnt Delt Raise T-20 5 - 10 10 sec rest
DB Row T-20 15 - 25 10 sec rest Bench Dips T-20 Bodyweight 10 sec rest DB Tricep Extension T-20 5 - 15 10 sec rest
Mountain Climbers T-20 Bodyweight 60 sec rest Burpees T-20 Bodyweight 60 sec rest Mountain Climbers T-20 Bodyweight 60 sec rest
Goblet Squat T-20 10 - 15 1 10 sec rest Hindu Squat T-20 Bodyweight 1 10 sec rest Alt. Piston Squat T-20 Bodyweight 1 10 sec rest
Bench Dips T-20 Bodyweight 10 sec rest Inverted Row T-20 Bodyweight 10 sec rest Inverted Row T-20 Bodyweight 10 sec rest
Plate Row T-20 25-45 10 sec rest DB Bench Press T-20 15 - 25 10 sec rest Zercher Good Morning T-20 25 - 35 10 sec rest
PB Leg Curl T-20 Bodyweight 10 sec rest Alt. Bench Glute Lift T-20 Bodyweight 10 sec rest Full Bench Curl-Up T-20 Bodyweight 10 sec rest
V-Ups T-20 Bodyweight 10 sec rest MB Twist T-20 15-25 10 sec rest DB Bench Fly T-20 10 - 20 10 sec rest
Alt Scissor Hops T-20 Bodyweight 60 sec rest Metabolic Jumping T-20 Bodyweight 60 sec rest KB/DB Squat Jump Shrug T-20 10-20 60 sec rest
Step-Up T-20 20 - 30 1 10 sec rest KB/DB Deadlift T-20 15 - 25 1 10 sec rest Hex Bar DL T-20 35 - 45 1 10 sec rest
Lat Pull Down T-20 45 - 55 10 sec rest MB Hip Rotation T-20 10-20 10 sec rest MB Hip Rotation T-20 10-20 10 sec rest
DB Curl to Arnold T-20 5 - 15 10 sec rest Frnt Delt Raise T-20 5 - 10 10 sec rest DB RDL + Shrug T-20 15 - 20 10 sec rest
DB Tricep Extension T-20 5 - 15 10 sec rest Zercher Good Morning T-20 25 - 35 10 sec rest DB Twisting Row T-20 10 - 20 10 sec rest
Zercher Good Morning T-20 25 - 35 10 sec rest DB Bench Fly T-20 10 - 20 10 sec rest DB Bench Press T-20 15 - 25 10 sec rest
3 Hurdle Lateral T-20 Bodyweight 60 sec rest Alt. KB/MB Woodchopper T-20 10-20 60 sec rest Burpees T-20 Bodyweight 60 sec rest
DB Lunge T-20 20 - 30 1 10 sec rest Alt. Piston Squat T-20 Bodyweight 1 10 sec rest Hindu Squat T-20 Bodyweight 1 10 sec rest
MB Hip Rotation T-20 10-20 10 sec rest Alt DB Shoulder Press T-20 10 - 20 10 sec rest V-Ups T-20 Bodyweight 10 sec rest
DB Twisting Row T-20 10 - 20 10 sec rest Alt MB Push-Up T-20 Bodyweight 10 sec rest Zercher Good Morning T-20 25 - 35 10 sec rest
DB Bench Press T-20 15 - 25 10 sec rest DB RDL + Shrug T-20 15 - 20 10 sec rest DB Curl to Arnold T-20 5 - 15 10 sec rest
KB/DB Swing T-20 15-25 10 sec rest Cobras T-20 Bodyweight 10 sec rest Face Pulls T-20 15 - 20 10 sec rest
Bike Sprint T-20 60 sec rest KB/DB Squat Jump Shrug T-20 10-20 60 sec rest Alt Scissor Hops T-20 Bodyweight 60 sec rest
Perform all (6) exercises in one block in a circuit fashion 20 sec on 10 sec off for exercises in the circuit
Go all out on the exercises during the allotted time Allow 60 sec between circuits for rotation & rest
When one circuit is done rotate to the next circuit
Perform all circuits until complete
Program Designed by Kyle Ochsner, MS, ATC, SCCC
 High School Football 32 Week Non-Olympic Program XLATHLETE.COM
Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up
Warm-Up/ Pre-hab

Warm-Up/ Pre-hab

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

Athlete: Test Maxes

SQT 100 BCH 100 DL 100
Day 1 Week 4 vbbnxb Day 2 Week 4 vbbnxb Day 3 Week 4 vbbnxb
Reps Load Sets Notes Reps Load Sets Notes Reps
Load Sets Notes
Hex Bar DL T-30 35 - 45 1 10 sec rest Messier Front Squat T-30 15 - 25 1 10 sec rest KB/DB Deadlift T-30
15 - 25 1 10 sec rest
DB Curl to Press T-30 5 - 15 10 sec rest DB Curl to Arnold T-30 5 - 15 10 sec rest Arnold Press T-30 10 - 15 10 sec rest
Inverted Row T-30 Bodyweight 10 sec rest Decline Push-Up T-30 Bodyweight 10 sec rest DB Twisting Row T-30 10 - 20 10 sec rest
MB Push-Up T-30 Bodyweight 10 sec rest DB RDL T-30 15 - 20 10 sec rest MB Twist T-30 15-25 10 sec rest
DB RDL + Shrug T-30 15 - 20 10 sec rest Face Pulls T-30 15 - 20 10 sec rest PB Leg Curl T-30 Bodyweight 10 sec rest
Burpees T-30 Bodyweight 60 sec rest Full Bench Curl-Up T-30 Bodyweight 60 sec rest 3 Hurdle Lateral T-30 Bodyweight 60 sec rest
Alt. Piston Squat T-30 Bodyweight 1 10 sec rest Lateral Step-Up T-30 20 - 30 1 10 sec rest DB Lunge T-30 20 - 30 1 10 sec rest
Arnold Press T-30 10 - 15 10 sec rest Hammer Curls T-30 10 - 15 10 sec rest Plate Row T-30 25-45 10 sec rest
Cobras T-30 Bodyweight 10 sec rest DB Twisting Row T-30 10 - 20 10 sec rest MB Push-Up T-30 Bodyweight 10 sec rest
MB Twist T-30 15-25 10 sec rest DB Tricep Extension T-30 5 - 15 10 sec rest Frnt Delt Raise T-30 5 - 10 10 sec rest
DB Row T-30 15 - 25 10 sec rest Bench Dips T-30 Bodyweight 10 sec rest DB Tricep Extension T-30 5 - 15 10 sec rest
Mountain Climbers T-30 Bodyweight 60 sec rest Burpees T-30 Bodyweight 60 sec rest Mountain Climbers T-30 Bodyweight 60 sec rest
Goblet Squat T-30 10 - 15 1 10 sec rest Hindu Squat T-30 Bodyweight 1 10 sec rest Alt. Piston Squat T-30 Bodyweight 1 10 sec rest
Bench Dips T-30 Bodyweight 10 sec rest Inverted Row T-30 Bodyweight 10 sec rest Inverted Row T-30 Bodyweight 10 sec rest
Plate Row T-30 25-45 10 sec rest DB Bench Press T-30 15 - 25 10 sec rest Zercher Good Morning T-30 25 - 35 10 sec rest
PB Leg Curl T-30 Bodyweight 10 sec rest Alt. Bench Glute Lift T-30 Bodyweight 10 sec rest Full Bench Curl-Up T-30 Bodyweight 10 sec rest
V-Ups T-30 Bodyweight 10 sec rest MB Twist T-30 15-25 10 sec rest DB Bench Fly T-30 10 - 20 10 sec rest
Alt Scissor Hops T-30 Bodyweight 60 sec rest Metabolic Jumping T-30 Bodyweight 60 sec rest KB/DB Squat Jump Shrug T-30 10-20 60 sec rest
Step-Up T-30 20 - 30 1 10 sec rest KB/DB Deadlift T-30 15 - 25 1 10 sec rest Hex Bar DL T-30 35 - 45 1 10 sec rest
Lat Pull Down T-30 45 - 55 10 sec rest MB Hip Rotation T-30 10-20 10 sec rest MB Hip Rotation T-30 10-20 10 sec rest
DB Curl to Arnold T-30 5 - 15 10 sec rest Frnt Delt Raise T-30 5 - 10 10 sec rest DB RDL + Shrug T-30 15 - 20 10 sec rest
DB Tricep Extension T-30 5 - 15 10 sec rest Zercher Good Morning T-30 25 - 35 10 sec rest DB Twisting Row T-30 10 - 20 10 sec rest
Zercher Good Morning T-30 25 - 35 10 sec rest DB Bench Fly T-30 10 - 20 10 sec rest DB Bench Press T-30 15 - 25 10 sec rest
3 Hurdle Lateral T-30 Bodyweight 60 sec rest Alt. KB/MB Woodchopper T-30 10-20 60 sec rest Burpees T-30 Bodyweight 60 sec rest
DB Lunge T-30 20 - 30 1 10 sec rest Alt. Piston Squat T-30 Bodyweight 1 10 sec rest Hindu Squat T-30 Bodyweight 1 10 sec rest
MB Hip Rotation T-30 10-20 10 sec rest Alt DB Shoulder Press T-30 10 - 20 10 sec rest V-Ups T-30 Bodyweight 10 sec rest
DB Twisting Row T-30 10 - 20 10 sec rest Alt MB Push-Up T-30 Bodyweight 10 sec rest Zercher Good Morning T-30 25 - 35 10 sec rest
DB Bench Press T-30 15 - 25 10 sec rest DB RDL + Shrug T-30 15 - 20 10 sec rest DB Curl to Arnold T-30 5 - 15 10 sec rest
KB/DB Swing T-30 15-25 10 sec rest Cobras T-30 Bodyweight 10 sec rest Face Pulls T-30 15 - 20 10 sec rest
Bike Sprint T-30 60 sec rest KB/DB Squat Jump Shrug T-30 10-20 60 sec rest Alt Scissor Hops T-30 Bodyweight 60 sec rest
Perform all (6) exercises in one block in a circuit fashion 30 sec on 10 sec off for exercises in the circuit
Go all out on the exercises during the allotted time Allow 60 sec between circuits for rotation & rest
When one circuit is done rotate to the next circuit
Perform all circuits until complete
Program Designed by Kyle Ochsner, MS, ATC, SCCC
 High School Football 32 Week Non-Olympic Program XLATHLETE.COM
Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up

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

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

Recovery Recovery Recovery

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

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

Program Designed by Kyle Ochsner, MS, ATC, SCCC

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

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

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

Recovery Recovery Recovery

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

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

Program Designed by Kyle Ochsner, MS, ATC, SCCC

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

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

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

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

Perform as many reps as possible on last set

Record number of reps achieved in yellow box.

Program Designed by Kyle Ochsner, MS, ATC, SCCC

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

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

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

Recovery Recovery Recovery

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

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

Program Designed by Kyle Ochsner, MS, ATC, SCCC

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

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

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

Athlete: Test Maxes

SQT 100 BCH 100 DL 100
Day 1 Week 9 Week 10 Day 2 Week 9 Week 10 Day 3 Week 9 Week 10
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 5 55 - 60 1 Back Squat 5 60 - 65 1 Hex Deadlift 5 55 - 60 1
paired w/ 3 70 - 75 1 3 80 - 85 1 paired w/ 3 70 - 75 1
Sumo Squat to Stand 5 2 Paired w/ below cell 3 85 - 90 1 Quadraped Kick Backs 5 2
paired w/ 3 85 - 90 1 paired w/
Prone Hip Flexor 5 2 6:0:0:0 Glute Swings 5 2
Eccentric Squat 4 80 - 85 4 6:0:0:0 Prone Hip Flexor 5 Bodyweight 3 3:0:0:0 Eccentric Hex DL 4 80 - 85 4 4:0:0:0
paired w/ assisted paired w/ paired w/
Tuck Jumps 4 Bodyweight 4 Partner Neck 6 Manual 3 Broad Jumps 5 4
paired w/ paired w/ paired w/
DB Squat Jumps 4 10 - 15 4 0:2:0:0 3-Way Ham Touch 9 10 3 per leg DB Squat Jumps 5 10 - 15 4 0:2:0:0
paired w/ Bench Press 5 60 - 65 1 paired w/
Power Step Up 4 Bodyweight 4 3 80 - 85 1 Power Step Up 5 4
paired w/ Paired w/ below cell 3 85 - 90 1 paired w/
Dynamic Lat Pull 5 45 - 50 4 3:0:0:0 3 85 - 90 1 Chin Grip Lat Pull 6 60 - 65 4 3:0:0:0
paired w/ Rest 2:00
Curl to Press 5 15 - 20 4 Rest 2:00 OH LAT Raise + F8 5 10 - 10 3 DB Bench Press 10 20 - 30 3
Bench Press 5 55 - 60 1 paired w/ paired w/
paired w/ 3 70 - 75 1 U-Abs 12 10 - 25 3 DB RDL 10 20 - 20 3
Tea Cup 5 2,5 2 paired w/ paired w/
paired w/ Ball Groin Squeeze 5 3 0:2:0:0 Supermans 14 3
Cuban Press 6 2.5 - 5 2 Glute Bar Lift 5 80 - 90 3 3:0:0:0 Lateral DB Step-Up 8 15 - 20 3
Eccentric Bench 4 80 - 85 4 6:0:0:0 paired w/ paired w/
paired w/ DB Row 6 30 - 35 3 3:0:0:0 Arnolds 8 20 - 25 3
MB Pass 4 10 - 20 4 paired w/ paired w/
paired w/ Incline DB Bench 6 25 - 30 3 V-Ups 12 3
Clap Push-Up 4 Bodyweight 4 DB Walking Lunge 5 30 - 35 3 0:2:0:0 Zottman Curls 10 15 - 20 3
paired w/ paired w/ paired w/
Drop Push-Up 4 Bodyweight 4 0:2:0:0 DB Curl to Arnold 6 20 - 20 3 Dips 10 3
paired w/ paired w/ paired w/
DB RDL + Row 5 20 - 25 4 Sup-Pro Tri Ext 6 20 - 20 3 SL Calf Raises 14 15 - 20 3 Bent Knee
paired w/
Bent Knee Calf Raise 10 15 - 20 4 Rest 2:00

Program Designed by Kyle Ochsner, MS, ATC, SCCC

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

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

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

Athlete: Test Maxes

SQT 100 BCH 100 DL 100
Day 1 Week 11 Week 12 Day 2 Week 11 Week 12 Day 3 Week 11 Week 12
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 5 55 - 60 1 Back Squat 5 60 - 65 1 Hex Deadlift 5 55 - 60 1
paired w/ 3 70 - 75 1 3 80 - 85 1 paired w/ 3 70 - 75 1
Sumo Squat to Stand 5 2 Paired w/ below cell 2 85 - 90 1 Quadraped Kick Backs 5 2
paired w/ 2 90 - 95 1 paired w/
Prone Hip Flexor 5 2 0:3:0:0 2 90 - 95 1 Glute Swings 5 2
Isometric Back Squat 3 80 - 85 4 0:3:0:0 Prone Hip Flexor 5 Bodyweight 3 0:3:0:0 Eccentric Hex DL 5 80 - 85 4 4:0:0:0
paired w/ assisted paired w/ paired w/
Tuck Jumps 4 Bodyweight 4 Partner Neck 6 Manual 3 Broad Jumps 5 4
paired w/ paired w/ paired w/
DB Squat Jumps 4 10 - 15 4 0:2:0:0 3-Way Ham Touch 9 10 3 per leg DB Squat Jumps 5 10 - 15 4 0:2:0:0
paired w/ Bench Press 5 60 - 65 1 paired w/
Power Step Up 4 Bodyweight 4 3 80 - 85 1 Power Step Up 5 4
paired w/ Paired w/ below cell 2 85 - 90 1 paired w/
Dynamic Lat Pull 5 45 - 50 4 0:3:0:0 2 90 - 95 1 Chin Grip Lat Pull 6 60 - 65 4 0:3:0:0
paired w/ 2 90 - 95 1 Rest 2:00
Curl to Press 5 15 - 20 4 Rest 2:00 OH LAT Raise + F8 5 10 - 10 3 DB Bench Press 10 20 - 30 3
Bench Press 5 55 - 60 1 paired w/ paired w/
paired w/ 3 70 - 75 1 U-Abs 12 10 - 25 3 DB RDL 10 20 - 20 3
Tea Cup 5 2,5 2 paired w/ paired w/
paired w/ Ball Groin Squeeze 5 3 0:2:0:0 Supermans 14 3
Cuban Press 6 2.5 - 5 2 Glute Bar Lift 5 80 - 90 3 0:3:0:0 Lateral DB Step-Up 8 15 - 20 3
Isometric Bench 3 80 - 85 4 0:3:0:0 paired w/ paired w/
paired w/ DB Row 6 30 - 35 3 0:3:0:0 Arnolds 8 20 - 25 3
MB Pass 4 10 - 20 4 paired w/ paired w/
paired w/ Incline DB Bench 6 25 - 30 3 V-Ups 12 3
Clap Push-Up 4 Bodyweight 4 DB Walking Lunge 5 30 - 35 3 0:2:0:0 Zottman Curls 10 15 - 20 3
paired w/ paired w/ paired w/
Drop Push-Up 4 Bodyweight 4 0:2:0:0 DB Curl to Arnold 6 20 - 20 3 Dips 10 3
paired w/ paired w/ paired w/
DB RDL + Row 5 20 - 25 4 Sup-Pro Tri Ext 6 20 - 20 3 SL Calf Raises 14 15 - 20 3 Bent Knee
paired w/
Bent Knee Calf Raise 10 15 - 20 4 Rest 2:00

Program Designed by Kyle Ochsner, MS, ATC, SCCC

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

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

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

Athlete: Test Maxes

SQT 100 BCH 100 DL 100
Day 1 Week 13 Week 14 Day 2 Week 13 Week 14 Day 3 Week 13 Week 14
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 5 55 - 60 1 Back Squat 5 60 - 65 1 Hex Deadlift 5 55 - 60 1
paired w/ 3 70 - 75 1 3 80 - 85 1 paired w/ 3 70 - 75 1
Sumo Squat to Stand 5 2 Paired w/ below cell 2 85 - 90 1 Quadraped Kick Backs 5 2
paired w/ 1+1+1 90 - 95 1 0:0:0:30 paired w/
Prone Hip Flexor 5 2 1+1+1 90 - 95 1 0:0:0:30 Glute Swings 5 2
Sport Back Squat 3 70 - 75 4 Reactive Prone Hip Flexor 5 Bodyweight 3 Hex Deadlift 5 75 - 80 4 Reactive
paired w/ paired w/ paired w/
Tuck Jumps 4 Bodyweight 4 Partner Neck 6 Manual 3 Broad Jumps 5 4
paired w/ paired w/ paired w/
DB Squat Jumps 4 10 - 15 4 0:0:0:0 3-Way Ham Touch 9 10 3 per leg DB Squat Jumps 5 10 - 15 4 0:0:0:0
paired w/ Bench Press 5 60 - 65 1 paired w/
Power Step Up 4 Bodyweight 4 3 80 - 85 1 Power Step Up 5 4
paired w/ Paired w/ below cell 2 85 - 90 1 paired w/
Dynamic Lat Pull 5 45 - 50 4 0:0:0:0 1+1+1 90 - 95 1 0:0:0:30 Chin Grip Lat Pull 6 60 - 65 4 0:0:0:0
paired w/ 1+1+1 90 - 95 1 0:0:0:30 Rest 2:00
Curl to Press 5 15 - 20 4 Rest 2:00 OH LAT Raise + F8 5 10 - 10 3 DB Bench Press 10 20 - 30 3
Bench Press 5 55 - 60 1 paired w/ paired w/
paired w/ 3 70 - 75 1 U-Abs 12 10 - 25 3 DB RDL 10 20 - 20 3
Tea Cup 5 2,5 2 paired w/ paired w/
paired w/ Ball Groin Squeeze 5 3 0:2:0:0 Supermans 14 3
Cuban Press 6 2.5 - 5 2 Glute Bar Lift 5 80 - 90 3 Reactive Lateral DB Step-Up 8 15 - 20 3
Bench Press 3 70 - 75 4 Reactive paired w/ paired w/
paired w/ DB Row 6 30 - 35 3 Reactive Arnolds 8 20 - 25 3
MB Pass 4 10 - 20 4 paired w/ paired w/
paired w/ Incline DB Bench 6 25 - 30 3 V-Ups 12 3
Clap Push-Up 4 Bodyweight 4 DB Walking Lunge 5 30 - 35 3 0:0:0:0 Zottman Curls F 15 - 20 3
paired w/ paired w/ paired w/
Drop Push-Up 4 Bodyweight 4 0:0:0:0 DB Curl to Arnold 6 20 - 20 3 Dips F 3
paired w/ paired w/ paired w/
DB RDL + Row 5 20 - 25 4 Sup-Pro Tri Ext 6 20 - 20 3 SL Calf Raises 15 15 - 20 3 Bent Knee
paired w/
Bent Knee Calf Raise 10 15 - 20 4 Rest 2:00 Reactive = Moving the weight as quickly as possible F = To Failure
throughout the entire range of motion of the lift in an
active pushing and pulling motion. Be explosive.
Program Designed by Kyle Ochsner, MS, ATC, SCCC
 High School Football 32 Week Non-Olympic Program XLATHLETE.COM
Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up

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

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

Recovery Recovery Recovery

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

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

Program Designed by Kyle Ochsner, MS, ATC, SCCC

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

Warm-Up/ Pre-hab

Warm-Up/ Pre-hab
3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg
Toe Reach Squat X 10 Toe Reach Squat X 10 Toe Reach Squat X 10
Cuban Press Incline F8 X 8 Tea Cup X 6/leg Standing D1 X 6/leg
FWD Leg Cirlces 2X5/leg Scap Push-Ups X 10 Standing D2 X 6/leg
BKWD Leg Circles 2X5/leg
Athlete: Test Maxes SQT 100 BCH 100 DL 100
Day 1 Week 16 vbbnxb Day 2 Week 16 vbbnxb Day 3 Week 16 vbbnxb
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 12 60 - 65 3 Front Squat 12 45 - 50 3 Hex Deadlift 12 65 - 70 3
paired w/ paired w/ paired w/
Prone Hip Flexor 12 Bodyweight 2 Ball Groin Squeeze 12 2 0:2:0:0 Partner Neck 12 Manual 2
paired w/ paired w/ paired w/
DB Row 12 20 - 25 2 Rest 1:30 Full Cans 12 5 - 5 2 Rest 1:30 Wide Kroc Row 12 20 - 25 2 Rest 1:30
Incline Bench 12 45 - 50 3 Bench Press 12 60 - 65 3 Close Grip Bench 12 50 - 55 3
paired w/ paired w/ paired w/
Lat Pull Down 12 45 - 50 2 OH LAT Raise + F8 12 5 - 5 2 Chin Grip Lat Pull 12 45 - 50 2
paired w/ paired w/ paired w/
In-Line RDL 12 10 - 15 2 Rest 1:30 SL Calf Raises 12 15 - 20 2 Rest 1:30 DB RDL 12 15 - 20 2 Rest 1:30
DB Step-Up 12 15 - 20 2 DB Walking Lunge 12 15 - 20 2 Alt. Piston Squat 12 Bodyweight 2
paired w/ paired w/ paired w/
DB Curl to Arnold 12 10 - 15 2 Sup-Pro Tri Ext 12 15 - 20 2 Arnolds 12 15 - 20 2
paired w/ paired w/ paired w/
Gopher U-Abs 20 10 - 25 2 Rest 1:30 Supermans 12 Bodyweight 2 Rest 1:30 MB Twist 20 15 - 45 2 Rest 1:30
JM Press 12 20 - 20 2 Zottman Curls 12 15 - 15 2 Dips 12 50 - 55 2
paired w/ paired w/ paired w/
Bench Glute Lift 12 25 - 45 2 Zercher Good Morning 12 45 - 45 2 PB Leg Curl 12 Bodyweight 2
paired w/ paired w/ paired w/
Full Bench Curl-Up 12 Bodyweight 2 Rest 1:30 Incline OH Sit-Up 12 10 - 25 2 Rest 1:30 Prone Forearm Bridge T-45 Bodyweight 2 Rest 1:30

Recovery Recovery Recovery

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

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

Program Designed by Kyle Ochsner, MS, ATC, SCCC

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

Warm-Up/ Pre-hab

Warm-Up/ Pre-hab
3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg
Toe Reach Squat X 10 Toe Reach Squat X 10 Toe Reach Squat X 10
Cuban Press Incline F8 X 8 Tea Cup X 6/leg Standing D1 X 6/leg
FWD Leg Cirlces 2X5/leg Scap Push-Ups X 10 Standing D2 X 6/leg
BKWD Leg Circles 2X5/leg
Athlete: Test Maxes SQT 100 BCH 100 DL 100
Day 1 Week 17 vbbnxb Day 2 Week 17 vbbnxb Day 3 Week 17 vbbnxb
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 10 65 - 70 3 Front Squat 10 50 - 55 3 Hex Deadlift 10 70 - 75 3
paired w/ paired w/ paired w/
Prone Hip Flexor 12 Bodyweight 3 Ball Groin Squeeze 12 3 0:2:0:0 Partner Neck 12 Manual 3
paired w/ paired w/ paired w/
DB Row 12 20 - 25 3 Rest 1:30 Full Cans 12 5 - 5 3 Rest 1:30 Wide Kroc Row 12 20 - 25 3 Rest 1:30
Incline Bench 10 50 - 55 3 Bench Press 10 65 - 70 3 Close Grip Bench 10 55 - 60 3
paired w/ paired w/ paired w/
Lat Pull Down 12 45 - 50 3 OH LAT Raise + F8 12 5 - 5 3 Chin Grip Lat Pull 12 45 - 50 3
paired w/ paired w/ paired w/
In-Line RDL 12 10 - 15 3 Rest 1:30 SL Calf Raises 12 15 - 20 3 Rest 1:30 DB RDL 12 15 - 20 3 Rest 1:30
DB Step-Up 12 15 - 20 3 DB Walking Lunge 12 15 - 20 3 Alt. Piston Squat 12 Bodyweight 3
paired w/ paired w/ paired w/
DB Curl to Arnold 12 10 - 15 3 Sup-Pro Tri Ext 12 15 - 20 3 Arnolds 12 15 - 20 3
paired w/ paired w/ paired w/
Gopher U-Abs 20 10 - 25 3 Rest 1:30 Supermans 12 Bodyweight 3 Rest 1:30 MB Twist 20 15 - 45 3 Rest 1:30
JM Press 12 20 - 20 3 Zottman Curls 12 15 - 15 3 Dips 12 50 - 55 3
paired w/ paired w/ paired w/
Bench Glute Lift 12 25 - 45 3 Zercher Good Morning 12 45 - 45 3 PB Leg Curl 12 Bodyweight 3
paired w/ paired w/ paired w/
Full Bench Curl-Up 12 Bodyweight 3 Rest 1:30 Incline OH Sit-Up 12 10 - 25 3 Rest 1:30 Prone Forearm Bridge T-45 Bodyweight 3 Rest 1:30

Recovery Recovery Recovery

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

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

Program Designed by Kyle Ochsner, MS, ATC, SCCC

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

Warm-Up/ Pre-hab

Warm-Up/ Pre-hab
3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg
Toe Reach Squat X 10 Toe Reach Squat X 10 Toe Reach Squat X 10
Cuban Press Incline F8 X 8 Tea Cup X 6/leg Standing D1 X 6/leg
FWD Leg Cirlces 2X5/leg Scap Push-Ups X 10 Standing D2 X 6/leg
BKWD Leg Circles 2X5/leg
Athlete: Test Maxes SQT 100 BCH 100 DL 100
Day 1 Week 18 vbbnxb Day 2 Week 18 vbbnxb Day 3 Week 18 vbbnxb
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 8 70 - 75 3 Front Squat 8 55 - 60 3 Hex Deadlift 8 75 - 80 3
paired w/ paired w/ paired w/
Prone Hip Flexor 10 Bodyweight 3 Ball Groin Squeeze 10 3 0:2:0:0 Partner Neck 10 Manual 3
paired w/ paired w/ paired w/
DB Row 10 25 - 30 3 Rest 2:00 Full Cans 10 5 - 10 3 Rest 2:00 Wide Kroc Row 10 25 - 30 3 Rest 2:00
Incline Bench 8 55 - 60 3 Bench Press 8 70 - 75 3 Close Grip Bench 8 60 - 65 3
paired w/ paired w/ paired w/
Lat Pull Down 10 50 - 55 3 OH LAT Raise + F8 10 5 - 5 3 Chin Grip Lat Pull 10 50 - 55 3
paired w/ paired w/ paired w/
In-Line RDL 10 15 - 15 3 Rest 2:00 SL Calf Raises 10 20 - 20 3 Rest 2:00 DB RDL 10 20 - 25 3 Rest 2:00
DB Step-Up 10 20 - 20 3 DB Walking Lunge 10 20 - 20 3 Alt. Piston Squat 10 10 - 25 3
paired w/ paired w/ paired w/
DB Curl to Arnold 10 15 - 20 3 Sup-Pro Tri Ext 10 15 - 20 3 Arnolds 10 20 - 20 3
paired w/ paired w/ paired w/
Gopher U-Abs 20 10 - 25 3 Rest 2:00 Supermans 15 Bodyweight 3 Rest 2:00 MB Twist 24 15 - 45 3 Rest 2:00
JM Press 10 20 - 25 3 Zottman Curls 10 15 - 20 3 Dips 10 55 - 60 3
paired w/ paired w/ paired w/
Bench Glute Lift 10 25 - 45 3 Zercher Good Morning 10 50 - 50 3 PB Single Leg Curl 10 Bodyweight 3
paired w/ paired w/ paired w/
Full Bench Curl-Up 14 Bodyweight 3 Rest 2:00 Incline OH Sit-Up 14 15 - 30 3 Rest 2:00 Prone Forearm Bridge T-60 Bodyweight 3 Rest 2:00

Recovery Recovery Recovery

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

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

Program Designed by Kyle Ochsner, MS, ATC, SCCC

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

Warm-Up/ Pre-hab

Warm-Up/ Pre-hab
3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg
Toe Reach Squat X 10 Toe Reach Squat X 10 Toe Reach Squat X 10
Cuban Press Incline F8 X 8 Tea Cup X 6/leg Standing D1 X 6/leg
FWD Leg Cirlces 2X5/leg Scap Push-Ups X 10 Standing D2 X 6/leg
BKWD Leg Circles 2X5/leg
Athlete: Test Maxes SQT 100 BCH 100 DL 100
Day 1 Week 19 vbbnxb Day 2 Week 19 vbbnxb Day 3 Week 19 vbbnxb
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 6 75 - 80 3 Front Squat 6 60 - 65 3 Hex Deadlift 6 80 - 85 3
paired w/ paired w/ paired w/
Prone Hip Flexor 10 Bodyweight 3 Ball Groin Squeeze 10 3 0:2:0:0 Partner Neck 10 Manual 3
paired w/ paired w/ paired w/
DB Row 10 25 - 30 3 Rest 2:00 Full Cans 10 5 - 10 3 Rest 2:00 Wide Kroc Row 10 25 - 30 3 Rest 2:00
Incline Bench 6 60 - 65 3 Bench Press 6 75 - 80 3 Close Grip Bench 6 65 - 70 3
paired w/ paired w/ paired w/
Lat Pull Down 10 50 - 55 3 OH LAT Raise + F8 10 5 - 5 3 Chin Grip Lat Pull 10 50 - 55 3
paired w/ paired w/ paired w/
In-Line RDL 10 15 - 15 3 Rest 2:00 SL Calf Raises 10 20 - 20 3 Rest 2:00 DB RDL 10 20 - 25 3 Rest 2:00
DB Step-Up 10 20 - 20 3 DB Walking Lunge 10 20 - 20 3 Alt. Piston Squat 10 10 - 25 3
paired w/ paired w/ paired w/
DB Curl to Arnold 10 15 - 20 3 Sup-Pro Tri Ext 10 15 - 20 3 Arnolds 10 20 - 20 3
paired w/ paired w/ paired w/
Gopher U-Abs 20 10 - 25 3 Rest 2:00 Supermans 15 Bodyweight 3 Rest 2:00 MB Twist 24 15 - 45 3 Rest 2:00
JM Press 10 20 - 25 3 Zottman Curls 10 15 - 20 3 Dips 10 55 - 60 3
paired w/ paired w/ paired w/
Bench Glute Lift 10 25 - 45 3 Zercher Good Morning 10 50 - 50 3 PB Single Leg Curl 10 Bodyweight 3
paired w/ paired w/ paired w/
Full Bench Curl-Up 14 Bodyweight 3 Rest 2:00 Incline OH Sit-Up 14 15 - 30 3 Rest 2:00 Prone Forearm Bridge T-60 Bodyweight 3 Rest 2:00

Recovery Recovery Recovery

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

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

Program Designed by Kyle Ochsner, MS, ATC, SCCC

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

Warm-Up/ Pre-hab

Warm-Up/ Pre-hab
3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg
Toe Reach Squat X 10 Toe Reach Squat X 10 Toe Reach Squat X 10
Cuban Press Incline F8 X 8 Tea Cup X 6/leg Standing D1 X 6/leg
FWD Leg Cirlces 2X5/leg Scap Push-Ups X 10 Standing D2 X 6/leg
BKWD Leg Circles 2X5/leg
Athlete: Test Maxes SQT 100 BCH 100 DL 100
Day 1 Week 20 vbbnxb Day 2 Week 20 vbbnxb Day 3 Week 20 vbbnxb
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 5 80 - 85 3 Front Squat 5 65 - 70 3 Hex Deadlift 5 85 - 90 3
paired w/ paired w/ paired w/
Prone Hip Flexor 8 Bodyweight 3 Ball Groin Squeeze 10 3 0:2:0:0 Partner Neck 8 Manual 3
paired w/ paired w/ paired w/
DB Row 8 30 - 35 3 Full Cans 10 5 - 10 3 Wide Kroc Row 8 30 - 35 3
Incline Bench 5 65 - 70 3 Bench Press 5 80 - 85 3 Close Grip Bench 5 70 - 75 3
paired w/ paired w/ paired w/
Lat Pull Down 8 55 - 60 3 OH LAT Raise + F8 8 5 - 5 3 Chin Grip Lat Pull 8 55 - 60 3
paired w/ paired w/ paired w/
In-Line RDL 8 15 - 20 3 SL Calf Raises 10 20 - 25 3 DB RDL 8 20 - 25 3
DB Step-Up 8 20 - 25 3 DB Walking Lunge 8 20 - 25 3 Bulgarian DB Squat 8 25 - 25 3
paired w/ paired w/ paired w/
DB Curl to Arnold 8 15 - 20 3 Sup-Pro Tri Ext 8 20 - 25 3 Arnolds 8 20 - 25 3
paired w/ paired w/ paired w/
Gopher U-Abs 20 20 - 35 3 Supermans 15 Bodyweight 3 MB Twist 30 15 - 45 3
JM Press 8 25 - 25 3 Zottman Curls 8 20 - 20 3 Dips 8 60 - 65 3
paired w/ paired w/ paired w/
Glute Bar Lift 8 75 - 80 3 Zercher Good Morning 8 50 - 55 3 Nordic Ham Curls 8 Bodyweight 3 Assisted
paired w/ paired w/ paired w/
Full Bench Curl-Up 16 Bodyweight 3 Incline OH Sit-Up 16 15 - 30 3 Prone Forearm Bridge T-75 Bodyweight 3

Recovery Recovery Recovery

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

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

Program Designed by Kyle Ochsner, MS, ATC, SCCC

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

Warm-Up/ Pre-hab

Warm-Up/ Pre-hab
3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg
Toe Reach Squat X 10 Toe Reach Squat X 10 Toe Reach Squat X 10
Cuban Press Incline F8 X 8 Tea Cup X 6/leg Standing D1 X 6/leg
FWD Leg Cirlces 2X5/leg Scap Push-Ups X 10 Standing D2 X 6/leg
BKWD Leg Circles 2X5/leg
Athlete: Test Maxes SQT 100 BCH 100 DL 100
Day 1 Week 21 vbbnxb Day 2 Week 21 vbbnxb Day 3 Week 21 vbbnxb
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 4 85 - 90 4 Front Squat 4 70 - 75 4 Hex Deadlift 4 90 - 95 4
paired w/ paired w/ paired w/
Prone Hip Flexor 8 Bodyweight 3 Ball Groin Squeeze 10 3 0:2:0:0 Partner Neck 8 Manual 3
paired w/ paired w/ paired w/
DB Row 8 30 - 35 3 Full Cans 10 5 - 10 3 Wide Kroc Row 8 30 - 35 3
Incline Bench 4 70 - 75 4 Bench Press 4 85 - 90 4 Close Grip Bench 4 75 - 80 4
paired w/ paired w/ paired w/
Lat Pull Down 8 55 - 60 3 OH LAT Raise + F8 8 5 - 5 3 Chin Grip Lat Pull 8 55 - 60 3
paired w/ paired w/ paired w/
In-Line RDL 8 15 - 20 3 SL Calf Raises 10 20 - 25 3 DB RDL 8 20 - 25 3
DB Step-Up 8 20 - 25 3 DB Walking Lunge 8 20 - 25 3 Bulgarian DB Squat 8 25 - 25 3
paired w/ paired w/ paired w/
DB Curl to Arnold 8 15 - 20 3 Sup-Pro Tri Ext 8 20 - 25 3 Arnolds 8 20 - 25 3
paired w/ paired w/ paired w/
Gopher U-Abs 20 20 - 35 3 Supermans 15 Bodyweight 3 MB Twist 30 15 - 45 3
JM Press 8 25 - 25 3 Zottman Curls 8 20 - 20 3 Dips 8 60 - 65 3
paired w/ paired w/ paired w/
Glute Bar Lift 8 75 - 80 3 Zercher Good Morning 8 50 - 55 3 Nordic Ham Curls 8 Bodyweight 3 Assisted
paired w/ paired w/ paired w/
Full Bench Curl-Up 16 Bodyweight 3 Incline OH Sit-Up 16 15 - 30 3 Prone Forearm Bridge T-75 Bodyweight 3

Recovery Recovery Recovery

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

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

Program Designed by Kyle Ochsner, MS, ATC, SCCC

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

Warm-Up/ Pre-hab

Warm-Up/ Pre-hab
3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg
Toe Reach Squat X 10 Toe Reach Squat X 10 Toe Reach Squat X 10
Cuban Press Incline F8 X 8 Tea Cup X 6/leg Standing D1 X 6/leg
FWD Leg Cirlces 2X5/leg Scap Push-Ups X 10 Standing D2 X 6/leg
BKWD Leg Circles 2X5/leg
Athlete: Test Maxes SQT 100 BCH 100 DL 100
Day 1 Week 22 vbbnxb Day 2 Week 22 vbbnxb Day 3 Week 22 vbbnxb
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 4 85 - 90 1 Front Squat 3 75 - 80 4 Hex Deadlift 4 90 - 95 1
3 85 - 90 1 paired w/ 3 90 - 95 1
3 90 - 95 3 Ball Groin Squeeze 10 3 0:2:0:0 3 95 - 100 3
paired w/ paired w/ paired w/
DB Row 6 30 - 35 3 Full Cans 10 5 - 10 3 Wide Kroc Row 6 30 - 35 3
Incline Bench 3 75 - 80 4 Bench Press 4 85 - 90 1 Close Grip Bench 3 80 - 85 4
paired w/ 3 85 - 90 1 paired w/
Lat Pull Down 6 60 - 65 3 3 90 - 95 Chin Grip Lat Pull 6 60 - 65 3
paired w/ paired w/ paired w/
In-Line RDL 6 20 - 20 3 SL Calf Raises 10 25 - 30 3 DB RDL 6 25 - 30 3
DB Step-Up 6 25 - 25 3 DB Walking Lunge 6 25 - 25 3 Bulgarian DB Squat 6 25 - 30 3
paired w/ paired w/ paired w/
DB Curl to Arnold 6 20 - 25 3 Sup-Pro Tri Ext 6 25 - 25 3 Arnolds 6 25 - 25 3
paired w/ paired w/ paired w/
Gopher U-Abs 20 20 - 35 3 Supermans 15 Bodyweight 3 MB Twist 30 15 - 45 3
JM Press 6 25 - 30 3 Zottman Curls 6 20 - 25 3 Dips 6 65 - 70 3
paired w/ paired w/ paired w/
Glute Bar Lift 6 80 - 85 3 Zercher Good Morning 6 55 - 55 3 Nordic Ham Curls 6 Bodyweight 3
paired w/ paired w/ paired w/
Full Bench Curl-Up 18 Bodyweight 3 Incline OH Sit-Up 18 15 - 30 3 Prone Forearm Bridge T-90 Bodyweight 3

Recovery Recovery Recovery

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

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

Program Designed by Kyle Ochsner, MS, ATC, SCCC

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

Warm-Up/ Pre-hab

Warm-Up/ Pre-hab
3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg
Toe Reach Squat X 10 Toe Reach Squat X 10 Toe Reach Squat X 10
Cuban Press Incline F8 X 8 Tea Cup X 6/leg Standing D1 X 6/leg
FWD Leg Cirlces 2X5/leg Scap Push-Ups X 10 Standing D2 X 6/leg
BKWD Leg Circles 2X5/leg
Athlete: Test Maxes SQT 100 BCH 100 DL 100
Day 1 Week 23 vbbnxb Day 2 Week 23 vbbnxb Day 3 Week 23 vbbnxb
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 4 85 - 90 1 Front Squat 2 80 - 85 4 Hex Deadlift 4 90 - 95 1
3 85 - 90 1 paired w/ 3 90 - 95 1
2 95 - 100 3 Ball Groin Squeeze 10 3 0:2:0:0 2 100 - 105 3
paired w/ paired w/ paired w/
DB Row 6 30 - 35 3 Full Cans 10 5 - 10 3 Wide Kroc Row 6 30 - 35 3
Incline Bench 2 80 - 85 4 Bench Press 4 85 - 90 1 Close Grip Bench 2 85 - 90 4
paired w/ 3 85 - 90 1 paired w/
Lat Pull Down 6 60 - 65 3 2 95 - 100 3 Chin Grip Lat Pull 6 60 - 65 3
paired w/ paired w/ paired w/
In-Line RDL 6 20 - 20 3 SL Calf Raises 10 25 - 30 3 DB RDL 6 25 - 30 3
DB Step-Up 6 25 - 25 3 DB Walking Lunge 6 25 - 25 3 Bulgarian DB Squat 6 25 - 30 3
paired w/ paired w/ paired w/
DB Curl to Arnold 6 20 - 25 3 Sup-Pro Tri Ext 6 25 - 25 3 Arnolds 6 25 - 25 3
paired w/ paired w/ paired w/
Gopher U-Abs 20 20 - 35 3 Supermans 15 Bodyweight 3 MB Twist 30 15 - 45 3
JM Press 6 25 - 30 3 Zottman Curls 6 20 - 25 3 Dips 6 65 - 70 3
paired w/ paired w/ paired w/
Glute Bar Lift 6 80 - 85 3 Zercher Good Morning 6 55 - 55 3 Nordic Ham Curls 6 Bodyweight 3
paired w/ paired w/ paired w/
Full Bench Curl-Up 18 Bodyweight 3 Incline OH Sit-Up 18 15 - 30 3 Prone Forearm Bridge T-90 Bodyweight 3

Recovery Recovery Recovery

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

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

Program Designed by Kyle Ochsner, MS, ATC, SCCC

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

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

Warm-Up/ Pre-hab
3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg 3-Way Ham Touch X 9/leg
Toe Reach Squat X 10 Toe Reach Squat X 10 Toe Reach Squat X 10
Cuban Press Incline F8 X 8 Tea Cup X 6/leg Standing D1 X 6/leg
FWD Leg Cirlces 2X5/leg Scap Push-Ups X 10 Standing D2 X 6/leg
BKWD Leg Circles 2X5/leg
Athlete: Test Maxes SQT 100 BCH 100 DL 100
Day 1 Week 24 DELOAD Day 2 Week 24 DELOAD Day 3 Week 24 DELOAD
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 5 40 - 45 1 Bench Press 5 40 - 45 1 Hex Deadlift 5 40 - 45 1
5 50 - 55 1 5 50 - 55 1 or 5 50 - 55 1
pair w/ 5 60 - 65 1 pair w/ 5 60 - 65 1 (see below) 5 60 - 65 1
pair w/
Jump Squat 5 Bodyweight 3 MB Pass 5 8-12 3 Tuck Jumps 5 Bodyweight 3
DB Bench Press 8 Choose 3 Front Squat 8 Choose 3 Close Grip Bench 8 Choose 3
pair w/ pair w/ pair w/
Lat Pull Down 8 Choose 3 SL Calf Raises 10 25-45 3 bent knee Dynamic Lat Pull 8 Choose 3
pair w/ pair w/ pair w/
Full Bench Curl-Up 10 Bodyweight 3 Rear Deltoid 8 Choose 3 Gopher U-Abs 15 25-45 3
Step-Up 8 Choose 3 DB Incline Press 8 Choose 3 DB Walking Lunge 8 Choose 3
pair w/ pair w/ pair w/
DB RDL 8 Choose 3 Alt DB Shoulder Press 8 Choose 3 In-Line RDL 8 Choose 3
pair w/ pair w/ pair w/
MB Twist 15 15-25 3 Prone Forearm Bridge T-60 Bodyweight 3 Cobras 12 Bodyweight 3
DB Row 8 Choose 3 PB Leg Curl 8 Bodyweight 3 Barbell BO Row 8 Choose 3
pair w/ pair w/ pair w/
Manual Clams 8 Manual 3 Sup-Pro Tri Ext 10 Choose 3 Manual Leg Adduction 8 Manual 3
pair w/ pair w/ pair w/
DB Curl to Arnold 8 Choose 3 Supermans 12 Bodyweight 3 DB Curl to Arnold 8 Choose 3
*Hex DL Alternate
Single Leg Squat 5 20 - 20 1
5 20 - 25 1
5 25 - 30 1

Recovery Recovery Recovery

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

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

Program Designed by Kyle Ochsner, MS, ATC, SCCC

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

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

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

Athlete: Test Maxes

SQT 100 BCH 100 DL 100
Day 1 Week 25 vbbnxb Day 2 Week 25 vbbnxb Day 3 Week 25 vbbnxb
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 16 50 - 60 2 Step-Up 16 20 - 30 2 each leg Alt. Piston Squat 16 Bodyweight 2 each leg
Dynamic Lat Pull 16 25 - 35 DB Twisting Row 16 10 - 20 Lat Pull Down 16 45 - 55
DB Incline Fly 16 5 - 15 DB Incline Press 16 10 - 20 Bench Press 16 50 - 60
Bike Sprint OR T-20 Bike Sprint OR T-20 Bike Sprint OR T-20
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest
PB Leg Curl 16 No Weight 2 PB Leg Curl 16 No Weight 2 DB RDL 16 No Weight 2
Bench Press 16 50 - 60 DB Bench Press 16 15 - 25 DB Incline Press 16 10 - 20
DB Curl to Press 16 5 - 15 Reverse Curl 16 15 - 25 DB Curl to Press 16 5 - 15
Bike Sprint OR T-20 Bike Sprint OR T-20 Bike Sprint OR T-20
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest
Alt. Piston Squat 16 Body Weight 2 each leg Alt. Piston Squat 16 Bodyweight 2 each leg DB Walking Lunge 16 20 - 30 2 each leg
Sup-Pro Tri Ext 16 5 - 15 Tricep Push Down 16 25 - 35 Sup-Pro Tri Ext 16 5 - 15
MB Twist 16 15-25 each side Full Bench Curl-Up 16 Bodyweight MB Twist 16 15-25
Bike Sprint OR T-20 Bike Sprint OR T-20 Bike Sprint OR T-20 each side
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest
Alt. Bench Glute Lift 16 Bodyweight 2 DB RDL 16 15 20 2 Alt. Bench Glute Lift 16 Bodyweight 2
OH Lateral Raise 16 5 - 10 OH Lateral Raise 16 5 - 10 Arnold Press 16 10 - 15
Gopher U-Abs 16 25-45 each side MB Twist 16 15-25 each side Gopher U-Abs 16 25-45
Bike Sprint OR T-20 Bike Sprint OR T-20 Bike Sprint OR T-20
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest
DB Twisting Row 16 10 - 20 2 Chin Grip Lat Pull Down 16 40 - 50 2 Chin Grip Lat Pull Down 16 40 - 50 2
Close Grip Push-Up 16 Bodyweight DB Tricep Extension 16 5 - 15 Rev Grip Tri Push Down 16 25 - 35
Straight Bar Curl 16 15 - 25 Alternating DB Curl 16 5 - 15 Straight Bar Curl 16 15 - 25
Bike Sprint OR T-20 Bike Sprint OR T-20 Bike Sprint OR T-20
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest

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

Program Designed by Kyle Ochsner, MS, ATC, SCCC

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

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

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

Athlete: Test Maxes

SQT 100 BCH 100 DL 100
Day 1 Week 26 vbbnxb Day 2 Week 26 vbbnxb Day 3 Week 26 vbbnxb
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 13 50 - 60 3 Step-Up 13 20 - 30 3 each leg Alt. Piston Squat 13 Bodyweight 3 each leg
Dynamic Lat Pull 13 25 - 35 DB Twisting Row 13 10 - 20 Lat Pull Down 13 45 - 55
DB Incline Fly 13 5 - 15 DB Incline Press 13 10 - 20 Bench Press 13 50 - 60
Bike Sprint OR T-30 Bike Sprint OR T-30 Bike Sprint OR T-30
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest
PB Leg Curl 13 No Weight 3 PB Leg Curl 13 No Weight 3 DB RDL 13 No Weight 3
Bench Press 13 50 - 60 DB Bench Press 13 15 - 25 DB Incline Press 13 10 - 20
DB Curl to Press 13 5 - 15 Reverse Curl 13 15 - 25 DB Curl to Press 13 5 - 15
Bike Sprint OR T-30 Bike Sprint OR T-30 Bike Sprint OR T-30
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest
Alt. Piston Squat 13 Body Weight 3 each leg Alt. Piston Squat 13 Bodyweight 3 each leg DB Walking Lunge 13 20 - 30 3 each leg
Sup-Pro Tri Ext 13 5 - 15 Tricep Push Down 13 25 - 35 Sup-Pro Tri Ext 13 5 - 15
MB Twist 13 15-25 each side Full Bench Curl-Up 13 Bodyweight MB Twist 13 15-25
Bike Sprint OR T-30 Bike Sprint OR T-30 Bike Sprint OR T-30 each side
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest
Alt. Bench Glute Lift 13 Bodyweight 3 DB RDL 13 15 20 3 Alt. Bench Glute Lift 13 Bodyweight 3
OH Lateral Raise 13 5 - 10 OH Lateral Raise 13 5 - 10 Arnold Press 13 10 - 15
Gopher U-Abs 13 25-45 each side MB Twist 13 15-25 each side Gopher U-Abs 13 25-45
Bike Sprint OR T-30 Bike Sprint OR T-30 Bike Sprint OR T-30
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest
DB Twisting Row 13 10 - 20 3 Chin Grip Lat Pull Down 13 40 - 50 3 Chin Grip Lat Pull Down 13 40 - 50 3
Close Grip Push-Up 13 Bodyweight DB Tricep Extension 13 5 - 15 Rev Grip Tri Push Down 13 25 - 35
Straight Bar Curl 13 15 - 25 Alternating DB Curl 13 5 - 15 Straight Bar Curl 13 15 - 25
Bike Sprint OR T-30 Bike Sprint OR T-30 Bike Sprint OR T-30
Bodyweight Squat No Rest Bodyweight Squat No Rest Bodyweight Squat No Rest

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

Program Designed by Kyle Ochsner, MS, ATC, SCCC

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

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

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

Athlete: Test Maxes

SQT 100 BCH 100 DL 100
Day 1 Week 27 Week 28 Day 2 Week 27 Week 28 Day 3 Week 27 Week 28
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 5 55 - 60 1 Back Squat 5 60 - 65 1 Hex Deadlift 5 55 - 60 1
paired w/ 3 70 - 75 1 3 70 - 75 1 paired w/ 3 70 - 75 1
Sumo Squat to Stand 5 2 Paired w/ below cell 3 80 - 85 2 Quadraped Kick Backs 5 2
paired w/ paired w/
Prone Hip Flexor 5 2 6:0:0:0 Glute Swings 5 2
Eccentric Sport Squat 4 70 - 75 4 6:0:0:0 Contra Ecc Hip Flxr 5 Bodyweight 3 3:0:0:0 Eccentric Hex DL 4 55 - 60 4 4:0:0:0
paired w/ paired w/ paired w/
Tuck Jumps 4 Bodyweight 4 Partner Neck 6 Manual 3 Broad Jumps 5 4
paired w/ paired w/ paired w/
DB Squat Drp Jmp 4 10 - 15 4 0:2:0:0 3-Way Ham Touch 9 10 3 per leg DB Split Drop Jumps 5 5 - 10 4 0:2:0:0
paired w/ Bench Press 5 60 - 65 1 paired w/
Power Step Up 4 Bodyweight 4 3 70 - 75 1 15 yrd Sprint 5 4
paired w/ Paired w/ below cell 3 80 - 85 2 paired w/
Dynamic Lat Pull 5 45 - 50 4 3:0:0:0 Chin Grip Lat Pull 6 60 - 65 4 3:0:0:0
paired w/ Rest 2:00
Curl to Press 5 15 - 20 4 Rest 2:00 Cuban Press 6 2.5 - 5 3 DB Bench Press 10 20 - 30 3
Bench Press 5 55 - 60 1 paired w/ paired w/
paired w/ 3 70 - 75 1 U-Abs 12 25 - 35 3 Glute Bar Lift 6 55 - 60 3 3:0:0:0
Tea Cup 5 2,5 2 paired w/ paired w/
paired w/ Ball Groin Squeeze 5 3 0:2:0:0 Supermans 14 3
OH LAT Raise + F8 5 10 - 10 2 Nordic Ham Curls 6 Bodyweight 3 4:0:0:0 Lateral DB Step-Up 8 15 - 20 3
Eccentric Bench 4 70 - 75 4 6:0:0:0 paired w/ paired w/
paired w/ DB Row 6 30 - 35 3 3:0:0:0 Arnolds 8 20 - 25 3
MB Pass 4 10 - 20 4 paired w/ paired w/
paired w/ Incline DB Bench 6 25 - 30 3 V-Ups 12 3
Clap Push-Up 4 Bodyweight 4 DB Walking Lunge 5 30 - 35 3 0:2:0:0 Zottman Curls 10 15 - 20 3
paired w/ paired w/ paired w/
Drop Push-Up 4 Bodyweight 4 0:2:0:0 DB Curl to Arnold 6 20 - 20 3 Dips 10 3
paired w/ paired w/ paired w/
DB RDL + Row 5 20 - 25 4 Sup-Pro Tri Ext 6 20 - 20 3 SL Calf Raises 14 15 - 20 3 Bent Knee
paired w/
Bent Knee Calf Raise 10 15 - 20 4 Rest 2:00

Program Designed by Kyle Ochsner, MS, ATC, SCCC

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

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

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

Athlete: Test Maxes

SQT 100 BCH 100 DL 100
Day 1 Week 29 Week 30 Day 2 Week 29 Week 30 Day 3 Week 29 Week 30
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 5 55 - 60 1 Back Squat 5 60 - 65 1 Hex Deadlift 5 55 - 60 1
paired w/ 3 70 - 75 1 3 70 - 75 2 paired w/ 3 70 - 75 1
Sumo Squat to Stand 5 2 Paired w/ below cell 3 80 - 85 3 Quadraped Kick Backs 5 2
paired w/ paired w/
Prone Hip Flexor 5 2 0:3:0:0 Glute Swings 5 2
Isometric Sport Squat 4 70 - 75 4 0:3:0:0 Contra Iso Hip Flxr 5 Bodyweight 3 0:2:0:0 Isometric Hex DL 4 Max Effort 4 0:3:0:0
paired w/ paired w/ paired w/
Tuck Jumps 4 Bodyweight 4 Partner Neck 6 Manual 3 Broad Jumps 5 4
paired w/ paired w/ paired w/
DB Squat Drp Jmp 4 10 - 15 4 0:2:0:0 3-Way Ham Touch 9 10 3 per leg DB Split Drop Jumps 5 5 - 10 4 0:2:0:0
paired w/ Bench Press 5 60 - 65 1 paired w/
Power Step Up 4 Bodyweight 4 3 70 - 75 2 15 yrd Sprint 5 4
paired w/ Paired w/ below cell 3 80 - 85 3 paired w/
Dynamic Lat Pull 5 45 - 50 4 0:3:0:0 Chin Grip Lat Pull 6 60 - 65 4 0:3:0:0
paired w/ Rest 2:00
Curl to Press 5 15 - 20 4 Rest 2:00 Ext Rot. Drops 6 5 - 10 3 DB Bench Press 10 20 - 30 3
Bench Press 5 55 - 60 1 paired w/ paired w/
paired w/ 3 70 - 75 1 U-Abs 12 25 - 35 3 Glute Bar Lift 6 55 - 60 3 0:3:0:0
Tea Cup 5 2,5 2 paired w/ paired w/
paired w/ Ball Groin Squeeze 5 3 0:2:0:0 Supermans 14 3
OH LAT Raise + F8 5 10 - 10 3 Nordic Ham Curls 6 Bodyweight 3 0:2:0:0 Lateral DB Step-Up 8 15 - 20 3
Isometric Bench 4 70 - 75 4 0:3:0:0 paired w/ paired w/
paired w/ DB Row 6 30 - 35 3 0:3:0:0 Arnolds 8 20 - 25 3
MB Pass 4 10 - 20 4 paired w/ paired w/
paired w/ Incline DB Bench 6 25 - 30 3 V-Ups 12 3
Clap Push-Up 4 Bodyweight 4 DB Walking Lunge 5 30 - 35 3 0:2:0:0 Zottman Curls 10 15 - 20 3
paired w/ paired w/ paired w/
Drop Push-Up 4 Bodyweight 4 0:2:0:0 DB Curl to Arnold 6 20 - 20 3 Dips 10 3
paired w/ paired w/ paired w/
DB RDL + Row 5 20 - 25 4 Sup-Pro Tri Ext 6 20 - 20 3 SL Calf Raises 14 15 - 20 3 Bent Knee
paired w/
Bent Knee Calf Raise 10 15 - 20 4 Rest 2:00

Program Designed by Kyle Ochsner, MS, ATC, SCCC

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

Warm-Up/ Pre-hab

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

Athlete: Test Maxes

SQT 100 BCH 100 DL 100
Day 1 Week 31 Week 32 Day 2 Week 31 Week 32 Day 3 Week 31 Week 32
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
Back Squat 5 55 - 60 1 Back Squat 5 60 - 65 1 Hex Deadlift 5 55 - 60 1
paired w/ 3 70 - 75 1 3 70 - 75 1 paired w/ 3 70 - 75 1
Sumo Squat to Stand 5 2 Paired w/ below cell 3 80 - 85 4 Quadraped Kick Backs 5 2
paired w/ paired w/
Prone Hip Flexor 5 2 0:3:0:0 Glute Swings 5 2
Reactive Sport Squat 4 70 - 75 4 Reactive Contra OC Hip Flxr 8 Bodyweight 3 Reactive Reactive OC Hex DL 4 50 - 55 4 Reactive
paired w/ paired w/ paired w/
Tuck Jumps 4 Bodyweight 4 Partner Neck 6 Manual 3 Broad Jumps 5 4
paired w/ paired w/ paired w/
DB Squat Jumps 4 10 - 15 4 0:0:0:0 3-Way Ham Touch 9 10 3 per leg Speed Switch Lunge 5 5 - 10 4 Reactive
paired w/ Bench Press 5 60 - 65 1 paired w/
Power Step Up 4 Bodyweight 4 3 70 - 75 1 15 yrd Sprint 5 4
paired w/ Paired w/ below cell 3 80 - 85 4 paired w/
Dynamic Lat Pull 5 45 - 50 4 0:0:0:0 Chin Grip Lat Pull 6 60 - 65 4 0:0:0:0
paired w/ Rest 2:00
Curl to Press 5 15 - 20 4 Rest 2:00 Ext Rotation OC 8 5 - 10 3 Reactive DB Bench Press 10 20 - 30 3
Bench Press 5 55 - 60 1 paired w/ paired w/
paired w/ 3 70 - 75 1 U-Abs 12 25 - 35 3 Glute Bar Lift 6 55 - 60 3 Reactive
Tea Cup 5 2,5 2 paired w/ paired w/
paired w/ Ball Groin Squeeze OC 5 3 Reactive Supermans 14 3
OH LAT Raise + F8 5 10 - 10 3 Nordic Ham Curls 6 Bodyweight 3 Lateral DB Step-Up 8 15 - 20 3
Reactive OC Bench 4 70 - 75 4 Reactive paired w/ paired w/
paired w/ DB Row OC 8 20 - 25 3 Reactive Arnolds 8 20 - 25 3
MB Pass 4 10 - 20 4 paired w/ paired w/
paired w/ Incline DB Bench 6 25 - 30 3 V-Ups 12 3
Clap Push-Up 4 Bodyweight 4 DB Walking Lunge Switch 5 20 - 25 3 0:0:0:0 Zottman Curls 10 15 - 20 3
paired w/ paired w/ paired w/
Drop Push-Up 4 Bodyweight 4 0:0:0:0 DB Curl to Arnold 6 20 - 20 3 Dips 10 3
paired w/ paired w/ paired w/
DB RDL + Row 5 20 - 25 4 Sup-Pro Tri Ext 6 20 - 20 3 SL Calf Raises 14 15 - 20 3 Bent Knee
paired w/
Bent Knee Calf Raise 10 15 - 20 4 Rest 2:00 Reactive = Moving the weight as quickly as possible
throughout the entire range of motion of the lift in an
active pushing and pulling motion. Be explosive.
Program Designed by Kyle Ochsner, MS, ATC, SCCC