Workout - Sheet - Football 30-Week Off-Season Training Week 5-9

XLAthlete.
com 30-Week Off-Season Football Training

Name
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Week 5 - Workout 1 - A.M. Session - Strength

Warm Up/Prehab Sets/Reps
2-3 Minutes
Week 5 - Workout 2 - Strength Dynamic Warm Up Piston Squat Cuban Press W/ Figure 8
Strength Exercises
2-3 Minutes
Snatch Grip RDL Shrug Overhead Squat Pressing Overhead Squat
5 5 3
Pre-Workout Speed & Agility Drills

Complete Prior To Strength Training
Dynamic Warm Up
3 sets of 5 each
Cone Agility Drill
Complete Drill 1
Snatch Warm Up
3 Drop Snatch Use empty bar and Hang Power Snatch W/ OH 3 follow instructions Squat to the right 3 Snatch From Hang Below Knee
3 sets of 5
Weight
Reps Per Set
Rest After Set
Information
Power Snatch
Warm Up
Weight
Reps Per Set Rest After Set
Information
Use cluster sets (2+2) 15 sec of rest between clusters Maximize Speed
Clean Pull
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 0.0 0.0 0.0 0.0 0.0 Band Band Band No Load
1 4 4 4 4 4 6 6 6 6 2 2 6 6 6 6 6 6 6 6 6 6 6 6 10 10 10 10
1:30 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:30 2:30 2:00 2:00 2:00 2:00 2:00
Rest after completing a set of each exercise
Dead Lift
Bench Press
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 Choose Choose Choose 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
3 3 3 3 3 3 6 6 6 6 2 2 Maximum Maximum Maximum 10 10 10 8 8 8 8 8 8 8 8
1:30 1:30 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:30 2:30 2:00
Rest the barbell on the floor after each rep
Pull Up Pair with Overhead Lateral Raise
RDL
Make easier - use band; Make harder - add weight
Standing Press
Barbell Bicep Curl
2:00
Pair with Bent Over Row
Pair with Barbell Tricep Extension
You can perform this exercise standing or laying
Hip Flexor Band Pulls Pair with Reverse Hyper
2:00
Rest after completing a set of each Use a glute ham, exercise high bench, table, or
counter
Band Pull Throughs
Core Workout Groin Prehab
No Load 10 No Load 10 Complete Sheet Complete Sheet
Core Workout Shoulder Prehab
Band 10 Band 10 Band 10 Complete Sheet Complete Sheet

Iso. Chest Hold 2 sets of 30 sec. each Foam Roller IT Band, Glutes, Back Band Stretching Complete Sheet
2:00 2:00 2:00
Isometric Split 2 sets of 30 sec. each Foam Roller

Quads, IT Band, Hams Complete Sheet
Recovery Work
Post-Workout Nutrition Week 5 - Workout 3 - Conditioning Ankle Prehab Complete Sheet

Repeat Week 4-Workout 2 Complete The Sheet Complete the following recovery plans
8-Week Conditioning Plan Rotational Core Workout
Recovery Work
Band Stretching
Post-Workout Nutrition
Week 5 - Workout 1 - P.M. Session - Conditioning
Knee Prehab
8-Week Conditioning Plan
Complete Sheet Repeat Week 4Workout 1
Post Workout Recovery Post Workout Nutrition
Program Designed by Jonathon Janz, MS, CSCS, USAW
XLAthlete.com 30-Week Off-Season Football Training

Week 5 - Workout 4 - Strength
2-3 Minutes
Week 5 - Workout 5 - A.M. Session - Strength Dynamic Warm Up Piston Squat

2-3 Minutes
Clean Grip RDL Shrug Front Squat
5 5

Dynamic Warm Up
Hang Power Clean W/ Front 3 Squat

3 Clean From Hang Below Knee 5 3
3 sets of 5 each
Cone Agility Drill
Complete Drill 2
Clean and Jerk Warm Use empty bar and Push Press follow instructions Up to the right
Split Jerk
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information
Power Clean
Warm Up
Weight
Information
Overhead Squat
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 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose
6 6 6 6 3 each 3 each 3 each 3 each 8 each 8 each 8 each 8 each 30 sec. each 30 sec. each 30 sec. each 30 sec. each 8 8 8 8 8 8 8 8 8 8 8 8 Maximum Maximum
2:00
Power Jerk
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 No Load No Load 0.0 0.0 0.0 0.0 No Load No Load No Load Choose
1 4 4 4 4 4 4 4 4 4 3 3 3 3 3 3 3 3 3 3 6 6 6 6 Maximum Maximum Maximum 10
1:30 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Pair with Power Step Up
Walking Lunge
2:00
Pair with
Pair highlighted sets only - not last set of front squat
Front Squat Maximize SPEED Pair with Depth Drop Pair with Squat Jump
Single Leg Isometric Hold
Choose a height between knee and waist high
Close-Grip Bench Press
2:00
Pair with Lat Pull Down 2:00 2:00 2:00 2:00 2:00
Good Morning
If there is no lat machine available, substitute pull ups to failure
Dumbbell Curl To Press
2:00
Supine Row Pair with Front Deltoid Raise
If no dumbbells available, substitute standing barbell bicep curl
Pair with Dips

Use plates or dumbbells
Core Workout Forearm Circuit
Choose 10 Choose 10 Complete Sheet Complete Sheet

Core Workout Hip Flexor Prehab
Choose Maximum Choose Maximum Complete Sheet Complete Sheet

Iso. Chest Hold 2 sets of 30 sec. each Foam Roller
IT Band, Glutes, Back Complete Sheet
Recovery Work
Band Stretching
Recovery Work
Band Stretching
Post-Workout Nutrition Week 5 - Workout 5 - P.M. Session - Conditioning Complete Sheet Repeat Week 4Workout 3

Knee Prehab

2-3 Minutes
Strength Exercises
2-3 Minutes
5 5 3

Dynamic Warm Up
3 sets of 5 each
Cone Agility Drill
Complete Drill 3
Snatch Warm Up
3 sets of 5
Weight
Reps Per Set
Rest After Set
Information
Power Snatch
Warm Up
Weight
Information
Clean Pull
Back Squat
1 4 4 4 4 4 6 6 6 6 2 2 6 6 6 6 6 6 6 6 6 6 6 6 10 10 10 10
1:30 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:30 2:30 2:00 2:00 2:00 2:00 2:00
Dead Lift
Bench Press
1:30 1:30 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:30 2:30 2:00
RDL
Standing Press
Barbell Bicep Curl
2:00
2:00
counter
Band Pull Throughs

2:00 2:00 2:00

Recovery Work

Week 5-Workout 2 Complete The Sheet Complete the following recovery plans
Recovery Work
Band Stretching
Post-Workout Nutrition Week 6 - Workout 1 - P.M. Session - Conditioning Knee Prehab

Complete Sheet Week 5-Workout 1

2-3 Minutes

2-3 Minutes
5 5

Dynamic Warm Up
Clean and Jerk Up

3 sets of 5 each
Cone Agility Drill
Complete Drill 4
empty bar and Warm Use Push Press follow instructions to the right Split Jerk
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information
Power Clean
Warm Up
Weight
Information
Overhead Squat
2:00
Power Jerk
1:30 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Walking Lunge
2:00
Pair with
2:00
Good Morning
2:00
Pair with Dips



Recovery Work
Band Stretching
Recovery Work
Band Stretching


2-3 Minutes
Strength Exercises
2-3 Minutes
5 5 3

Dynamic Warm Up
3 sets of 5 each
Cone Agility Drill
Complete Drill 5
Snatch Warm Up
3 sets of 5
Weight
Reps Per Set
Rest After Set
Information
Power Snatch
Warm Up
Weight
Information
Clean Pull
Back Squat
1 4 4 4 4 4 6 6 6 6 2 2 6 6 6 6 6 6 6 6 6 6 6 6 10 10 10 10
1:30 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:30 2:30 2:00 2:00 2:00 2:00 2:00
Dead Lift
Bench Press
1:30 1:30 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:30 2:30 2:00
RDL
Standing Press
Barbell Bicep Curl
2:00
2:00
counter
Band Pull Throughs

2:00 2:00 2:00

Recovery Work

Recovery Work
Band Stretching


2-3 Minutes

2-3 Minutes
5 5

Dynamic Warm Up
Clean and Jerk Up

3 sets of 5 each
Cone Agility Drill
Complete Drill 6
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information
Power Clean
Warm Up
Weight
Information
Overhead Squat
2:00
Power Jerk
1:30 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Walking Lunge
2:00
Pair with
2:00
Pair with Lat Pull Down

2:00 2:00 2:00 2:00 2:00 Rest after completing a set of each exercise
Good Morning
2:00
Pair with Dips



Recovery Work
Band Stretching
Recovery Work
Band Stretching


2-3 Minutes
Strength Exercises
2-3 Minutes
5 5 3

Dynamic Warm Up
3 sets of 5 each
Cone Agility Drill
Complete Drill 7
Snatch Warm Up
3 sets of 5
Weight
Reps Per Set
Rest After Set
Information
Power Snatch
Warm Up
Weight
Information
Clean Pull
Back Squat
1 3 3 3 3 3 5 5 5 5 2 2 5 5 5 5 5 5 5 5 5 5 5 5 10 10 10 10
1:30 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:30 2:30 2:00 2:00 2:00 2:00 2:00
Dead Lift
Bench Press
1:30 1:30 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:30 2:30 2:00
RDL
Standing Press
Barbell Bicep Curl
2:00
2:00
counter
Band Pull Throughs

2:00 2:00 2:00

Recovery Work

Recovery Work
Band Stretching


2-3 Minutes

2-3 Minutes
5 5

Dynamic Warm Up
Clean and Jerk Up

3 sets of 5 each
Cone Agility Drill
Complete Drill 8
Strength Exercises
Weight
Reps Per Set
Rest After Set
Information
Power Clean
Warm Up
Weight
Information
Overhead Squat
2:00
Power Jerk
1:30 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Walking Lunge
2:00
Pair with
2:00
Good Morning
2:00
Pair with Dips



Recovery Work
Band Stretching
Recovery Work
Band Stretching
Post-Workout Nutrition Week 8 - Workout 5 - P.M. Session - Conditioning Complete Sheet Week 7-Workout 3

Knee Prehab

Week 9 - Workout 1 - Unload
2-3 Minutes
Week 9 - Workout 3 - Unload Dynamic Warm Up

2-3 Minutes

Dynamic Warm Up Step Up
Cone Agility Drill

Weight Reps Per Set Rest After Set Information
Complete Drill 8
Overhead Squat
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 Choose Choose Choose
5 each 2:00 5 each Rest after 5 each completing 5 each a set of 6 each way each 6 each way 6 each way 6 each way 8
exercise Hold a plate in hands
Weight
Reps Per Set
Rest After Set
Information
Pair with
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 Choose
5 5 5 5 5 5 5 5 8 8 8 8 Maximum Maximum Maximum Maximum 8 8 8 8 Maximum Maximum Maximum Maximum
2:00
Zercher Good Morning
Hold a plate in hands
Overhead Lateral Raise Pair with Pull Up
2:00
Hold a light plate or dumbbell in each hand
8 Rest after 8 completing 8 a set of Maximum each Maximum Maximum Maximum 8

exercise
Overhead Lateral Raise
2:00
Hold a light plate or dumbbell in each hand
Pair with
Make easier - use band
Pull Up
Make easier - use band
Dumbbell Curl To Press Pair with Dips
2:00
8 Rest after 8 completing 8 a set of Maximum each Maximum Maximum Maximum

exercise
2:00
Pair with Dips
Week 8-Workout 1 Complete Sheet Complete Sheet

Isometric Split 2 sets of 30 sec. each Foam Roller Band Stretching
Week 8-Workout 2 Complete Sheet Complete Sheet

Iso. Chest Hold 2 sets of 30 sec. each Foam Roller Band Stretching
Recovery Work
Recovery Work
Post-Workout Nutrition Week 9 - Workout 2 - Unload Knee Prehab 15 Minute Light Bike Laying Wall Shakes Foam Roller Band Stretching Glute Ham Hang Complete Sheet
Follow The Sheet
Week 9 - Workout 4 - Unload Knee Prehab 15 Minute Light Bike Laying Wall Shakes Foam Roller Band Stretching Glute Ham Hang Complete Sheet
Follow The Sheet
30 to 60 seconds
30 to 60 seconds
Follow The Sheet
Follow The Sheet
Follow The Sheet
Follow The Sheet
30 to 60 seconds
30 to 60 seconds

Ankle Prehab
Week 9 - Workout 5 - Conditioning Complete Sheet

Week 8-Workout 3

Workout - Sheet - Football 30-Week Off-Season Training Week 5-9

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Workout - Sheet - Football 30-Week Off-Season Training Week 5-9

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XLAthlete.

com 30-Week Off-Season Football Training

Week 5 - Workout 1 - A.M. Session - Strength

Snatch Grip RDL Shrug Overhead Squat Pressing Overhead Squat

Pre-Workout Speed & Agility Drills

Cone Agility Drill

Reps Per Set

Rest After Set

Reps Per Set Rest After Set

3 3 3 3 3 3 6 6 6 6 2 2 Maximum Maximum Maximum 10 10 10 8 8 8 8 8 8 8 8

Rest the barbell on the floor after each rep

Pull Up Pair with Overhead Lateral Raise

Make easier - use band; Make harder - add weight

Barbell Bicep Curl

Pair with Bent Over Row

Pair with Barbell Tricep Extension

You can perform this exercise standing or laying

Hip Flexor Band Pulls Pair with Reverse Hyper

Band Pull Throughs

Core Workout Groin Prehab

No Load 10 No Load 10 Complete Sheet Complete Sheet

Core Workout Shoulder Prehab

Band 10 Band 10 Band 10 Complete Sheet Complete Sheet

2:00 2:00 2:00

Isometric Split 2 sets of 30 sec. each Foam Roller

Post-Workout Nutrition Week 5 - Workout 3 - Conditioning Ankle Prehab Complete Sheet

Complete Sheet Repeat Week 4Workout 1

Post Workout Recovery Post Workout Nutrition

Program Designed by Jonathon Janz, MS, CSCS, USAW

XLAthlete.com 30-Week Off-Season Football Training

Week 5 - Workout 5 - A.M. Session - Strength Dynamic Warm Up Piston Squat

Clean Grip RDL Shrug Front Squat

Pre-Workout Speed & Agility Drills

Hang Power Clean W/ Front 3 Squat

Cone Agility Drill

Reps Per Set

Rest After Set

Reps Per Set Rest After Set

1 4 4 4 4 4 4 4 4 4 3 3 3 3 3 3 3 3 3 3 6 6 6 6 Maximum Maximum Maximum 10

Pair with Power Step Up

Rest after completing a set of each exercise

Single Leg Isometric Hold

Rest after completing a set of each exercise

Choose a height between knee and waist high

Close-Grip Bench Press

Rest after completing a set of each exercise

If there is no lat machine available, substitute pull ups to failure

Dumbbell Curl To Press

Supine Row Pair with Front Deltoid Raise

If no dumbbells available, substitute standing barbell bicep curl

Pair with Dips

Core Workout Forearm Circuit

Choose 10 Choose 10 Complete Sheet Complete Sheet

Core Workout Hip Flexor Prehab

Choose Maximum Choose Maximum Complete Sheet Complete Sheet

Program Designed by Jonathon Janz, MS, CSCS, USAW

XLAthlete.com 30-Week Off-Season Football Training

Snatch Grip RDL Shrug Overhead Squat Pressing Overhead Squat

Pre-Workout Speed & Agility Drills

Cone Agility Drill

Reps Per Set

Rest After Set

Reps Per Set Rest After Set