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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


Warm Up/Prehab Sets/Reps
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

Rest only after you finish one set of each exercise

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

Post Workout Recovery Post Workout Nutrition

XLAthlete.com 30-Week Off-Season Football Training


Week 25 - Workout 3 - Speed
Warm Up/Prehab Sets/Reps
2-3 Minutes

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


Warm Up/Prehab Sets/Reps
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

Complete the following recovery plans


Post Workout Recovery Post Workout Nutrition

Complete the following recovery plans


Post Workout Recovery Post Workout Nutrition

Week 25- Workout 4 - Strength


Warm Up/Prehab Sets/Reps
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

Pre-Workout Speed & Agility Drills


Complete Prior To Strength Training

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

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

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

Rest only after you finish one set of each exercise

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

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


Rest after completing a set of each exercise

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

2 sets of 30 sec. each Quads, IT Band, Hams Complete Sheet

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

Program Designed by Jonathon Janz, MS, CSCS, USAW

Dynamic Warm Up Adaptability Workout

2-3 Minutes

Complete Sheet 1
Complete the following recovery plans

Post Workout Recovery Post Workout Nutrition

XLAthlete.com 30-Week Off-Season Football Training


Week 26 - Workout 1 - A.M. Session - Speed
Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 26 - 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

Pre-Workout Speed & Agility Drills


Complete Prior To Strength Training

Dynamic Warm Up Flying 60's Top Speed Training

Cone Agility Drill


Reps Per Set

Complete Drill 9
Information

4 Sets
Complete the following recovery plans

Strength Exercises

Weight

Rest After Set

Post Workout Recovery Post Workout Nutrition

Dead Lift Pair with Clean Pull

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
Rest only after you finish one set of each exercise

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


Warm Up/Prehab Sets/Reps
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


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

Pressing Overhead Squat Drop Snatch

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

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

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 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

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

Close Grip Bench Press Throw

Rest only after you finish one set of each highlighted exercise

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

Clap Push Up

Warm Up Sets

Accclerated Band Push Up

Wrap bands around shoulders and chest, attach to a rack above, and perform push ups

Use cluster sets with 15 seconds rest in between


Rest only after you (Rep 1, Rep 2) rest finish one set of (Rep 3, Rep 4) each highlighted exercise

Band Tricep Extension Pair With Bicep Curl Shock

2:00

Make EXPLOSIVE

Back Squat Jump With Weight

Rest only after you finish one set of each exercise

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

You can use a gym or a field

Post Workout Recovery Post Workout Nutrition

RDL Olympic Style

Pull Up

Make easier - use band; Make harder - add weight

Week 26 - Workout 3 - Speed


Warm Up/Prehab Sets/Reps
2-3 Minutes

Dynamic Warm Up Flying 60's Top Speed Training


Post Workout Recovery Post Workout Nutrition

Push Press

Make EXPLOSIVE

6 Sets
Complete the following recovery plans

Core Workout Hip Flexor Prehab

Complete Sheet Complete Sheet


Isometric Split Foam Roller
2 sets of 30 sec. each Quads, IT Band, Hams Complete Sheet

Program Designed by Jonathon Janz, MS, CSCS, USAW

Recovery Work

Band Stretching

Post-Workout Nutrition

XLAthlete.com 30-Week Off-Season Football Training


Week 26- Workout 4 - Strength
Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 26 - Workout 5- A.M. Session - Speed


Warm Up/Prehab Sets/Reps
2-3 Minutes

Clean Grip RDL Shrug Front Squat

5 5

Dynamic Warm Up

3 Hang Power Clean W/ Front Squat 3 5 3

Dynamic Warm Up Flying 60's Top Speed Training


Post Workout Recovery

Clean From Hang Below Knee Clean and Jerk Warm Use empty bar and Push Press follow instructions

4 Sets
Complete the following recovery plans

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

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

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

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

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
Complete Prior To Strength Training

3 sets of 5 each

Plyometric Workout 3

Complete Sheet

3 sets of 5

Weight

Reps Per Set

Rest After Set

Information

Warm Up Sets

Dead Lift

Add Chains To These Sets Push as hard as possible

Pair with Power Jerk

Half Rack Back Squat

Set rack level to half the depth of your regular back 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 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 Maximum

3:00

Rest only after you finish one set of each exercise

Bench Press With Chains

Hip Flexor Band Pull Pair with Reverse Hyper

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!

Add Chains To These Sets Push as hard as possible

Lateral Deltoid Rebound Pair with Overhead Lateral Raise Core Workout Groin Prehab Forearm Circuit

2:00
Rest after completing a set of each exercise

Board Bench Press

Walking Lunge With Band With Jump Barbell Tricep Extension With Chains

After lunging, jump and switch legs in air

Add Chains To These Sets

2 sets of 30 sec. each Quads, IT Band, Hams Complete Sheet

Recovery Work

Foam Roller Band Stretching

Supine Row

No Load

Post-Workout Nutrition

Program Designed by Jonathon Janz, MS, CSCS, USAW

Core Workout Knee Prehab Game Speed Conditioning

No Load Maximum No Load Maximum Complete Sheet Complete Sheet Complete Level 4
Iso. Chest Hold

You can use a gym or a field

2 sets of 30 sec. each IT Band, Glutes, Back Complete Sheet

Recovery Work

Foam Roller Band Stretching

Post-Workout Nutrition Week 26 - Workout 6 - Optional Dynamic Warm Up Adaptability Workout


2-3 Minutes

Complete Sheet 2
Complete the following recovery plans

Post Workout Recovery Post Workout Nutrition

XLAthlete.com 30-Week Off-Season Football Training


Week 27 - Workout 1 - A.M. Session - Speed
Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 27 - 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

Pre-Workout Speed & Agility Drills


Complete Prior To Strength Training

Dynamic Warm Up Flying 60's Top Speed Training

Cone Agility Drill


Reps Per Set

Complete Drill 9
Information

5 Sets
Complete the following recovery plans

Strength Exercises

Weight

Rest After Set

Post Workout Recovery Post Workout Nutrition

Dead Lift Pair with Clean Pull

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
Rest only after you finish one set of each exercise

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


Warm Up/Prehab Sets/Reps
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


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

Pressing Overhead Squat Drop Snatch

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

Use 15 lb Weight Releasers For Reps 1 and 3 Information


Use Cluster Sets (1+1) 25 sec rest

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

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 0.0 0.0 0.0 0.0

1 1 2 1 1 1 1 1 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

Close Grip Bench Press Throw

Rest only after you finish one set of each highlighted exercise

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

Clap Push Up

Warm Up Sets

Accclerated Band Push Up

Wrap bands around shoulders and chest, attach to a rack above, and perform push ups

Use cluster sets with 15 seconds rest in between


Rest only after you (Rep 1, Rep 2) rest finish one set of (Rep 3, Rep 4) each highlighted exercise

Band Tricep Extension Pair With Bicep Curl Shock

2:00

Make EXPLOSIVE

Back Squat Jump With Weight

Rest only after you finish one set of each exercise

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
Make easier - use band; Make harder - add weight

You can use a gym or a field

Post Workout Recovery Post Workout Nutrition

RDL Olympic Style

Pull Up

Week 27 - Workout 3 - Speed


Warm Up/Prehab Sets/Reps
2-3 Minutes

Dynamic Warm Up Flying 60's Top Speed Training


Post Workout Recovery Post Workout Nutrition

Push Press

Make EXPLOSIVE

8 Sets
Complete the following recovery plans

Core Workout Hip Flexor Prehab

Complete Sheet Complete Sheet


Isometric Split Foam Roller
2 sets of 30 sec. each Quads, IT Band, Hams Complete Sheet

Program Designed by Jonathon Janz, MS, CSCS, USAW

Recovery Work

Band Stretching

Post-Workout Nutrition

XLAthlete.com 30-Week Off-Season Football Training


Week 27- Workout 4 - Strength
Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 27 - Workout 5- A.M. Session - Speed


Warm Up/Prehab Sets/Reps
2-3 Minutes

Clean Grip RDL Shrug Front Squat

5 5

Dynamic Warm Up

3 Hang Power Clean W/ Front Squat

Dynamic Warm Up Flying 60's Top Speed Training


Post Workout Recovery

Clean From Hang Below Knee


empty bar and Clean and Jerk Warm Use Push Press follow instructions Up to the right

3 5 3

5 Sets
Complete the following recovery plans

Split Jerk

Power Clean
Warm Up

Weight

Reps Per Set

Rest After Set

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

Post Workout Nutrition

Back Squat With Bands

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

1 1 2 1 1 1 1 1 5 3 1 2 1 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

Dynamic Warm Up Piston Squat Cuban Press W/ Figure 8


Strength Exercises Warm Up Sets

2-3 Minutes

Week 27 - Workout 5 - P.M. Session - Strength Pre-Workout Speed & Agility Drills
Complete Prior To Strength Training

3 sets of 5 each

Plyometric Workout 3

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!

Pair with Power Jerk

Half Rack Back Squat

Set rack level to half the depth of your regular back 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 0.0 0.0 0.0 0.0 No Load

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

3:00

Rest only after you finish one set of each exercise

Bench Press With Bands

Hip Flexor Band Pull Pair with Reverse Hyper

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!

Add Bands To These Sets Push Hard On Way Up!

Lateral Deltoid Rebound Pair with Overhead Lateral Raise Core Workout Groin Prehab Forearm Circuit

2:00
Rest after completing a set of each exercise

Board Bench Press

Use around 6 inches of thickness

Walking Lunge With Band With Jump Barbell Tricep Extension With Chains

After lunging, jump and switch legs in air

Add Chains To These Sets

2 sets of 30 sec. each Quads, IT Band, Hams Complete Sheet

Recovery Work

Foam Roller Band Stretching

Supine Row

No Load

Post-Workout Nutrition

Program Designed by Jonathon Janz, MS, CSCS, USAW

Core Workout Knee Prehab Game Speed Conditioning

No Load Maximum No Load Maximum Complete Sheet Complete Sheet Complete Level 4
Iso. Chest Hold

You can use a gym or a field

2 sets of 30 sec. each IT Band, Glutes, Back Complete Sheet

Recovery Work

Foam Roller Band Stretching

Post-Workout Nutrition Week 27 - Workout 6 - Optional Dynamic Warm Up Adaptability Workout


2-3 Minutes

Complete Sheet 2
Complete the following recovery plans

Post Workout Recovery Post Workout Nutrition

XLAthlete.com 30-Week Off-Season Football Training


Week 28 - Workout 1 - A.M. Session - Speed
Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 28 - 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

Pre-Workout Speed & Agility Drills


Complete Prior To Strength Training

Dynamic Warm Up Flying 90s Top Speed Training

Cone Agility Drill


Reps Per Set

Complete Drill 10
Information

5 Sets
Complete the following recovery plans

Strength Exercises

Weight

Rest After Set

Post Workout Recovery Post Workout Nutrition

Dead Lift Pair with Clean Pull

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
Rest only after you finish one set of each exercise

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


Warm Up/Prehab Sets/Reps
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


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

Pressing Overhead Squat Drop Snatch

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

Use 15 lb Weight Releasers For Reps 1 and 3 Information


Use Cluster Sets (1+1) 25 sec rest

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 5

Weight

Reps Per Set

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 0.0 0.0 0.0 0.0

1 1 2 1 1 1 1 1 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

Close Grip Bench Press Throw

Rest only after you finish one set of each highlighted exercise

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

Clap Push Up

Warm Up Sets

Accclerated Band Push Up

Wrap bands around shoulders and chest, attach to a rack above, and perform push ups

Use cluster sets with 15 seconds rest in between


Rest only after you (Rep 1, Rep 2) rest finish one set of (Rep 3, Rep 4) each highlighted exercise

Band Tricep Extension Pair With Bicep Curl Shock

2:00

Make EXPLOSIVE

Back Squat Jump With Weight

Rest only after you finish one set of each exercise

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
Make easier - use band; Make harder - add weight

You can use a gym or a field

Post Workout Recovery Post Workout Nutrition

RDL Olympic Style

Pull Up

Week 28 - Workout 3 - Speed


Warm Up/Prehab Sets/Reps
2-3 Minutes

Dynamic Warm Up Flying 90s Top Speed Training


Post Workout Recovery Post Workout Nutrition

Push Press

Make EXPLOSIVE

7 Sets
Complete the following recovery plans

Core Workout Hip Flexor Prehab

Complete Sheet Complete Sheet


Isometric Split Foam Roller
2 sets of 30 sec. each Quads, IT Band, Hams Complete Sheet

Program Designed by Jonathon Janz, MS, CSCS, USAW

Recovery Work

Band Stretching

Post-Workout Nutrition

XLAthlete.com 30-Week Off-Season Football Training


Week 28- Workout 4 - Strength
Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 28 - Workout 5- A.M. Session - Speed


Warm Up/Prehab Sets/Reps
2-3 Minutes

Clean Grip RDL Shrug Front Squat

5 5

Dynamic Warm Up

3 Hang Power Clean W/ Front Squat

Dynamic Warm Up Flying 90s Top Speed Training


Post Workout Recovery

Clean From Hang Below Knee


empty bar and Clean and Jerk Warm Use Push Press follow instructions Up to the right

3 5 3

5 Sets
Complete the following recovery plans

Split Jerk

Power Clean
Warm Up

Weight

Reps Per Set

Rest After Set

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

Post Workout Nutrition

Back Squat With Bands

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

1 1 2 1 1 1 1 1 5 3 1 2 1 1 1 1 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

Dynamic Warm Up Piston Squat Cuban Press W/ Figure 8


Strength Exercises Warm Up Sets

2-3 Minutes

Week 28 - Workout 5 - P.M. Session - Strength Pre-Workout Speed & Agility Drills
Complete Prior To Strength Training

3 sets of 5 each

Plyometric Workout 3

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!

Pair with Power Jerk

Half Rack Back Squat

Set rack level to half the depth of your regular back 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 0.0 0.0 0.0 0.0 No Load

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

3:00

Rest only after you finish one set of each exercise

Bench Press With Bands

Hip Flexor Band Pull Pair with Reverse Hyper

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!

Add Bands To These Sets Push Hard On Way Up!

Lateral Deltoid Rebound Pair with Overhead Lateral Raise Core Workout Groin Prehab Forearm Circuit

2:00
Rest after completing a set of each exercise

Board Bench Press

Use around 6 inches of thickness

Walking Lunge With Band With Jump Barbell Tricep Extension With Chains

After lunging, jump and switch legs in air

Add Chains To These Sets

2 sets of 30 sec. each Quads, IT Band, Hams Complete Sheet

Recovery Work

Foam Roller Band Stretching

Supine Row

No Load

Post-Workout Nutrition

Program Designed by Jonathon Janz, MS, CSCS, USAW

Core Workout Knee Prehab Game Speed Conditioning

No Load Maximum No Load Maximum Complete Sheet Complete Sheet Complete Level 5
Iso. Chest Hold

You can use a gym or a field

2 sets of 30 sec. each IT Band, Glutes, Back Complete Sheet

Recovery Work

Foam Roller Band Stretching

Post-Workout Nutrition Week 28 - Workout 6 - Optional Dynamic Warm Up Adaptability Workout


2-3 Minutes

Complete Sheet 3
Complete the following recovery plans

Post Workout Recovery Post Workout Nutrition

XLAthlete.com 30-Week Off-Season Football Training


Week 29 - Workout 1 - Speed
Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 29 - Workout 3 - Speed


Warm Up/Prehab Sets/Reps
2-3 Minutes

Dynamic Warm Up Flying 90s Top Speed Training

Dynamic Warm Up Flying 90s Top Speed Training


Post Workout Recovery Post Workout Nutrition

8 Sets
Complete the following recovery plans

8 Sets
Complete the following recovery plans

Post Workout Recovery Post Workout Nutrition

Week 29 - Workout 2 - Unload


Warm Up/Prehab Sets/Reps
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
Rest after completing a set of each exercise

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
Rest after completing a set of each exercise

Zercher Good Morning

Hold a plate in hands

Overhead Lateral Raise Pair with Pull Up

2:00

Rest after completing a set of each exercise

Hold a light plate or dumbbell in each hand

Overhead Lateral Raise

2:00
Rest after completing a set of each exercise

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
Rest after completing a set of each exercise

Core Workout Groin Prehab

Choose Maximum Choose Maximum Choose Maximum Complete Sheet Complete Sheet
Isometric Split

Rest after completing a set of each exercise

If no dumbbells available, substitute standing barbell bicep curl

Pair with Dips

2 sets of 30 sec. each Quads, IT Band, Hams Complete Sheet

Core Workout Hip Flexor Prehab

Choose Maximum Complete Sheet Complete Sheet


Iso. Chest Hold
2 sets of 30 sec. each IT Band, Glutes, Back Complete Sheet

Recovery Work

Foam Roller Band Stretching

Recovery Work

Foam Roller Band Stretching

Post-Workout Nutrition

Post-Workout Nutrition

Program Designed by Jonathon Janz, MS, CSCS, USAW

XLAthlete.com 30-Week Off-Season Football Training


Week 30 - Testing- Speed, Agility, Explosiveness
Warm Up/Prehab Sets/Reps
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


Warm Up/Prehab Sets/Reps
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

Snatch Grip RDL Shrug Overhead Squat

5 5 3 3

Dynamic Warm Up

5 4 3 3
Repetition Calculator For Strength Athletes

3:00 3:00 3:00 3:00

Pressing Overhead Squat Drop Snatch

Add weight after initial 5, add more after 4, add more after 3, then test

Snatch Warm Up
Exercise

Use empty bar and follow instructions Hang Power Snatch W/ OH Squat 3 to the right Snatch From Hang Below Knee 3

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

Program Designed by Jonathon Janz, MS, CSCS, USAW

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