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Off Season Strength Program Week 1-3

This document provides a football off-season workout program divided into weeks 1-3 at 60% intensity. It includes exercises such as power cleans, squats, bench presses, and rows performed across 3-6 sets with increasing weight loads. The workout is broken down by day of the week with exercises targeting full body strength and conditioning.

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Tyler Wrice
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© © All Rights Reserved
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Download as XLS, PDF, TXT or read online on Scribd
147 views

Off Season Strength Program Week 1-3

This document provides a football off-season workout program divided into weeks 1-3 at 60% intensity. It includes exercises such as power cleans, squats, bench presses, and rows performed across 3-6 sets with increasing weight loads. The workout is broken down by day of the week with exercises targeting full body strength and conditioning.

Uploaded by

Tyler Wrice
Copyright
© © All Rights Reserved
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
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POWER ATHLETE FOOTBALL

OFF-SEASON WORKOUT
WEEKS 1 - 3 @ 60%
Warm-up:
M SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
O EXERCISES WT REP WT REP WT REP WT REP WT REP WT REP
N Power Clean 95LBS. 10 8 8 8
D Bent Over Rows 10 10 10
A Squat BAR 20 135 15 10 10 10
Y Leg Press 15 15 15
Stiff Leg Deads 10 10
Neck

T SET 1 SET 2 SET 3 SET 4 SET 5 SET 6


U EXERCISES WT REP WT REP WT REP WT REP WT REP WT REP
E Bench Press BAR 20 135 10 8 8 8
S Incline Press 10 10 10
D Split Jerk 115 12 135 10 8 8 8
A High Pulls 10 10 10
Y Close Grip Bench 12 10 10
Neck
Situps

T SET 1 SET 2 SET 3 SET 4 SET 5 SET 6


H EXERCISES WT REP WT REP WT REP WT REP WT REP WT REP
U Hang Clean 95 10 115 10 8 8 8
R D.B. Row 12 12 12
S Front Squat 12 10 10 10
D Leg Curls 12 12 12
A Calves 15 15
Y

F Bench Press BAR 20 135 12 10


R DB Incline Bench Press 12 12 12
I Standing Military 10 10 10
D Lying Tri Extentions 15 10 10 10
A Bicep Curls 10 10 10 10
Y Neck
Situps

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