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10/23/2014 10:07:28 AM -
January to Spring Ball Football Training

Here's the 4 day Training Plan for Football when we start back up in January. Some of the exercises will change, but the philosophy will remain for 8 weeks.

Monday (Heavy)

Whole Group

Power Clean

2-3 warm-ups
4 sets (following progression)

Squat
2-3 warm-ups
4 sets (following progression)

Group 1

Double-over Deadlift

4x5
Single-leg Squat to bench
3x3-6 each leg
Planks
4x60 seconds

Group 2

BB Reverse Lunge

4x3-6 each leg
GHR (skill/big skill)/Partner Glute Ham (line)
3x6
Sit-ups
4x10

Once the group is finished with the first three exercises they will switch to the next three and finish the workout.

Tuesday

Whole Group

Behind the Neck Jerk

4x3@95-135

Bench (pinky on Rings)
2-3 warm-ups
4 sets (following progression)

Group 1

Incline

4x6
Pull-ups
4x8
DB Shrugs
3x10

Group 2

BB Press

4x3-6
Hammer Rows/Hammer Lats
2x10 each exercise
Shoulder 21's
3x

Thursday

Whole Group

Squat Clean

2x5 (warm-ups to Hang Clean)

Hang Clean
4x3 (following progression)

Various Squat Movements (progression at the end of workout)

RDL
4x8-10
Rear Foot Elevated Split Squat (RFESS)
4x3-6 each leg
Single-leg Hip Extension on Med Ball
4x8 each leg

Planks
4x 60 seconds
Sit-ups
4x10 weighted

Squat Progression:
Weeks 1-2 - 10x5@60-70% - perform a set every minute
Weeks 3-6 - Front Squat (skill and Specialists) - 10, 8, 6, 4, 2/SSB (big skill and line) - 10, 8, 6, 4, 2 (Each group will do 2 weeks and then rotate exercises)
Weeks 7-8 - 6x3@60-70% (speed work)
Spring Ball

Friday

Whole Group

Whip Snatch (warm-ups)

2x3@95

Hang Snatch
4x3@95-135

Various Bench Movements
Same plan as above squat progression
Weeks 1-2 - Close-grip Bench
Weeks 3-6 - Floor Press/Incline
Weeks 7-8 - Close-grip Bench

Hammer Rows
4x10
Hammer Lats
4x10
Front Plate Raises
3x10
Iron Cross
3x10

That's the basic plan. My assistants are running it now and can get it done in about 90 minutes. They're handling much heavier weights than the football team will use, so they're doing more sets on the squat, deadlift, clean and bench. I may have to make some tweaks on number of sets to fit that into an hour, but it's solid, thus far.




,
Matt Rhodes


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