DWU OFF-SEASON PHASE 1 (Weeks 1-2) Day 1 Max Effort Upper Body A Bench Press B DB Floor Press (palms

in) Pause - Explode C - Superset Barbell Rows Incline Rear Delt Flyes D Barbell Shrug E Barbell Curls

Set 1

Set 2

x10

x8

x15-20

x15-20

x8-12

x8-12

x8-15

x8-15

x8-15

x8-15

Day 2 Dynamic-Effort Lower Body A Broad Jumps 8x3 jumps - Tally and mark length---> B Barbell Reverse Lunge (front foot elevated) C Glute Ham-Raise D Med Ball Cable Crunch Barbell Situps

x8-10

x8-`10

x8-12

x8-12

x10-15 x10-15

x10-15 x10-15

Day 3 - Repitition Upper Body A Incline Dumbell Press - 2 in tank! B Superset Lat Pulldowns

xFA

xFA

x8-12

x8-12

Seated Power Clean C Lateral Raises D Superset Behind the back Shrugs Incline Tricep Extension E Wrist Roller

x8-12

x8-12

x8-10 x8-10

x8-10 x8-10

x2

x2

Day 4 Max Effort Lower Body A Squats B Walking Lunges C Barbell RDL's D Triset Sprinter Situps V-Ups Toe Touches

x10

x8

x6-12

x6-12

x8-12

x8-12

x20 x20 x20

x20 x20 x20

Set 3

Set 4

Set 5

Notes:

x7

x5

x3

x8-12

x8-15

x8-15

x8-12

x10-15 x10-15

x 10- 15 x10-15

xFA

x8-12

x8-12

x8-10 x8-10

x2

x7

x5

x3

x6-12

x8-12

x20 x20 x20

Dwu Offseason Weeks 2-4 Name: Day 1 Barbell Floor Press Week 1 x7 x6 x5 x5 x15-20 x15-20 x8-12 x8-12 x8-12 x8-12 x8-12 x8-15 x8-15 x8-15 x8-15 x8-15 x8-15 Week 2

Incline Dumbell Press 2 in the Tank SUPERSET! Chest Supported Rows

SUPERSET! NO REST Face Pulls or Rear Delt Flyes Alt weeks DB Shrug

Wall DB CURLS

Day 2 Hurdle Hops 8x3 (Mark) ---> Split squats x10 x10 x10 x12 x12 x12 x10-15 x10-15 x10-15 x10-15 x10-15 x10-15 x10-15 x10-15

Stability Reverse Hypers

Hanging Leg Raises (weighted if possible)

Spread Eagle Weighted Situps

Day 3 DB Bench on Stability ball xFA xFA xFA x8-12 x8-12 x8-12 x8-12 x8-12 x8-12 x8-12 x8-12 x8-12

Straight Arm Pull Downs

SUPERSET Band Pull Aparts

DB Military

SUPERSET Barbell shrugs

x8-10 x8-10 x8-10 x15-25 x15-25 x15-25 x10 x10

SUPERSET Tricep Pushdown

Reverse curls

Day 4 Squats

x7 x6 x5 x5 x5 x6-10 x6-10 x6-10 x8-12 x8-12 x8-12

Step ups (HEAVY

Pulls Throughs

Stability planks

Alt toe touch

x30 sec x30 sec x30 sec x30 sec x20-25 x20-25 x20-25 x20-25 x20-25 x20-25 x20-25 x20-25

Heels to heaven

DWU FOOTBALL 5-6 Name: Day 1 Band Bench Press

ITS TIME TO GET BIG AND STRONG

Week 1 x10 x8 X6 X5 X5 x15-20 x15-20 x8-12 x8-12 x8-12 x8-12 x8-12 x8-12 x8-12 x8-12

Week 2

Weighted Bar Pushups

Seated Row Alt Grip SUPERSET W/ Band Face Pulls

45 degree shrug

x8-15 x8-15 x8-15 x8-15 x8-15 x8-15

Zottman Curls

Day 2 Seated Box Jumps 8x3 Reverse Lunge w/ kick x8-10 x8-10 x8-10 x12 x12

RDL's

x8 Bench Leg Raises x10-15 x10-15 x10-15

Db side bends

x10-15 x10-15 x10-15 x10-15

Day 3 Bench press xfa xfa xfa x8-12 x8-12 x8-12

Lat Puldown behind

SUPERSET WITH Scarecrows

x8-12 x8-12 x8-12 x8-10 x8-10 x8-10

Towel Shrugs

SUPERSET WITH Iso-hold curls

x8-10 x8-10 x8-10

Pinch grips 3x2 Day 4 Chain Squats x10 x8 x6 x5

x5 SA Split Squats x6-12 x6-12 x6-12 x15 x12 x12 x20 x20 x20 x10-20 x10-20 x10-20 x15-20 x15-20 x15-20

SB Leg curl

Full Situps

Oblique crunch

Big Scissors

DWU FOOTBALL WEEKS 7-8 Day 1 CHAIN BENCH PRESS WEEK 7 X5 X5 X3 X3 X3 X20 X20 WEEK8

BOARD PRESSES

BARBELL ROWS

X10 X8 X8 X8

SUPERSETTED WI!!!!!!!!!! REAR DELT FLYES X8 X8 X8 X8 X15 X15 X15 X15 X15 X12 X10 X8

DB SHRUGS

BARBELL CURLS INCREASE WEIGHT!!

DAY 2 DEPTH JUMPS 8X3 ICESKATERS X10 X10 X10 X12 X12 X12

BAND BACK EXTENSIONS OR GOOD MORNINGS

HANGING LEG RAISES

X15 X15 X15 X15 X15 X15 X15

PARTNERS BALL SITUPS

DAY 3 DB INCLINE

X15 X15 X15 X12 X10 X10 X10 X10 X10 X10 X10 X10 X10 X10 X10 X10 X10 X10

V-BAR PULLDOWN OR STRAIGHT ARM PULLDOWN SUPERSETTED W/!!!!!!!! DB MILITARY

BARBELL SHRUGS

SUPERSETTED W/!!!!!!!! SEATED DB CURL

WRIST WROLLER 3X2 OR TOWEL HANGS (:30) DAY 4 BAND SQUATS

X5 X5 X5 X3 X3 X8

WALKING LUNGES

HEAVY!!!

X8 X8 X12 X12 X12

KETTLE BALL SWINGS

SPRINTER SIT-UPS 3X20 SUPERSETTED W/!!!! V TOE TOUCHES 3X20

DWU FOOTBALL WEEKS 9-10 DAY 1 BENCH PRESS WEEK9 X5 X5 X3 X3 X3 XFA XFA X10 X10 X10 X10 X10 X10 X10 X10 X15 X15 X15 X15 X12 X12 X12

DB PUSHUPS OR MED BALL PUSHUPS DB ROW

SUPERSETTED W/ BARBELL FRONT RAISE

DB TOWEL SHRUGS

SPIDER CURL

DAY 2 SL LEG JUMPS

X12(EA LEG) X12(EA LEG) X12(EA LEG) X8 X8

HANG CLEAN OR HANG CLEAN PROGRESSION (NO MORE THAN 135) CHAIN SINGLE LEG SQUAT

X10 X10 X10

BB SL RDL

X12 X12 X12 X15 X15 X15 X15 X15 X15

CABLE CRUNCH OR WT ON SHINS

BB SIDE BENDS

DAY 3 DB FLOOR PRESS 2 IN THE TANK!

XFA XFA XFA X12 X12 X12 X12 X8 X8 X8 X8 X12 X12 X10 X8 X15 X15 X15

LAT PULLDOWN

SUPERSETTED W/ IRON CROSSES

DB SIDE PRESS INCREASE WEIGHT

BEHIND SHRUGS

SUPERSETTED W/ DB CURL

X10 X10 X10 X15 X15

REVERSE CURLS

DAY 4

SQUAt

x5 x5 x3 x3 x3 X8 X8 X6 X12 X12 X12 X20 X20 X20 X20 X20 X20

STEP UP WITH KICK

SL BRIDGE WITH MED BALL

REVERSE SIT UP

SUPERSET WITH WINDSHIELD WIPERS

WEEK 10

DWU FOOTBALL FINAL WEEK Day 1 Bench/Chains Week 11 x8 x5 x3 x3 x3

Incline (Palms in)

x15-20/FA x15-20/FA x8 x8 x8 x8 x12 x12 x12 x12 x15 x8 x15 x8 x8 x8 x8 x8

Wide Seated Rows

SUPERSET with Face pulls or Scare crows

Your Choice of SHRUGS

Iso hold Curls

DAY 2 Seated Md BOX JUMPS 3x8 Hold ball and jump RVRSE LUNGE (front foot elevated)

x8 x8 x8 x12 x12

RDL

x12 Hanging leg raises x15 x15 x15 x15 x15 x15

Spread eagle situp

Day 3 Stability Ball Single Arm Bench Palms in or out

x15 x15 x12 x12

Push Press (LIGHt -135 or LESS! Straight Arm Pulldowns or Pullups 3x12 or 4x10

SUPERSET With Seated DB Cleans x12 x10 x10 x12 x12 x12 x15 x15

L-Lat Raise

Barbell Reverse Curl

Day 4 Chain or Reg. Squats x8 x5 x3 x3 x3 x8

SNATCH (100LBS or LESS

Stationery Lunge

x8 x8 x8 x8 x12 x12 x12 x20 x20 x20 x20 x20 x20

Pull-throughs

Sprinter Sit ups SUPERSET WITH YOUR CHOICE!