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12 Week Christian Thibadeau Offseason Football Workout
12 Week Christian Thibadeau Offseason Football Workout
12 Week Christian Thibadeau Offseason Football Workout
Duration: 4 to 6 weeks
Split:
Wednesday: OFF
Friday: OFF
Sunday: OFF
MONDAY
A2. Romanian deadlift - sets of 5 reps. Use 60-75% of your maximum, lift explosively, never use the
same load for two sets in a row (wave up and down) perform 4 to 6 sets. 30-45 seconds between A1.
and A2. and between A2 and A1.
B1. Vertical jumping - 5 jumps per set
B2. Front squat - sets of 5 reps. Use 60-75% of your maximum, lift explosively, never use the same load
for two sets in a row (wave up and down) perform 4 to 6 sets. 30-45 seconds between B1. and B2. and
between B2 and B1.
C1. Lunge jump (switch legs in the air) - 3 jumps per leg per set
C2. Lunges (alternate leg on every rep) - sets of 4 reps per leg. Use 60-75% of your maximum, lift
explosively, never use the same load for two sets in a row (wave up and down) perform 4 to 6 sets. 30-
45 seconds between C1. and C2. and between C2 and C1.
D2. Standing calves raise - 6 reps per set. Use 60-75% of your maximum, lift explosively, never use the
same load for two sets in a row (wave up and down) perform 4 to 6 sets. 30-45 seconds between D1.
and D2. and between D2 and D1.
TUESDAY
A1. Speed DB press - 5 reps per set. Use 40-50% of your max with as much speed as possible
A2. Bench press - sets of 5 reps. Use 60-75% of your maximum, lift explosively, never use the same load
for two sets in a row (wave up and down) perform 4 to 6 sets. 30-45 seconds between A1. and A2. and
between A2 and A1.
B1. Speed bent over DB rowing (alternate arm on each rep) - 5 reps per arm per set
B2. Bent over barbell row - sets of 5 reps. Use 60-75% of your maximum, lift explosively, never use the
same load for two sets in a row (wave up and down) perform 4 to 6 sets. 30-45 seconds between B1.
and B2. and between B2 and B1.
C1. Medicine ball throw from chest on incline bench - 5 throws per set
C2. Incline bench press - sets of 5. Use 60-75% of your maximum, lift explosively, never use the same
load for two sets in a row (wave up and down) perform 4 to 6 sets. 30-45 seconds between C1. and C2.
and between C2 and C1.
D1. Medicine ball throw overhead (push press style) - 5 throws per set
D2. Standing DB press - 5 reps per set. Use 60-75% of your maximum, lift explosively, never use the
same load for two sets in a row (wave up and down) perform 4 to 6 sets. 30-45 seconds between D1.
and D2. and between D2 and D1.
THURSDAY
SECTION A - ACTIVATION
A. Hold a pair of light DB in the starting position of a shoulder press; jump onto a box, when you land do
an explosive DB shoulder press - 3-4 sets of 5 reps
A1. Top-half back squat from pins - ramp up to a max force set of 3 reps
A2. Vertical jump - 5 jumps per set. 30-45 seconds between exercises.
B1. Top-half deadlift (just above knees) from pins - ramp up tp a max force set of 3 reps
B2. Broad jump - 5 jumps per set
C1. Top-half incline bench press from pins - ramp up tp a max force set of 3 reps
D. Chin-ups (or fatman pull-ups if not strong enough) - 3-4 sets pf max reps
SATURDAY
- Perform anywhere from 6 to 12 circuit... stop when speed and explosiveness starts to degrade
- If one exercise becomes slower but the others are fine, drop the exercise that is slowing down and
keep performing the others.
DURATION: 4 to 6 weeks
TRAINING SPLIT:
Friday: OFF
Sunday: OFF
MONDAY
SECTION A - ACTIVATION
A. Front squat - sets of 5 reps - start at roughly 50-60% and ramp up to max force point for 5 reps
B. Back squat - sets of 5 reps - ramping, start where you ended the front front squat and work up to max
force for 5 reps
C. Top half back squat (slightly above 90 degrees)- ramping, start where you ended the full back squat
and ramp up to max force for 5
D. Back squat - 1 set of max reps with 80% of the top weight you reached on the full back squat
TUESDAY
SECTION A - ACTIVATION
A. Medicine ball toss overhead (push press fashion) - 3-4 sets of 5 throws
A. Standing military press - sets of 5 reps, start at roughly 50-60% and ramp up to max force point for 5
reps
B. Push press - ramping, start where you ended the military press and ramp up to max force for 5 reps
C. Incline bench press - 3 sets of max reps with what you ended up with on the push press
*IMPORTANT: After every set of exercises A, B and C perform a set of pull-ups... perform about 2/3 of
the number of your max reps (e.g. if you can do 10 pull-ups do sets of roughly 6 reps)
D2. Seated overhead DB triceps extension - 3-4 sets of 6 reps (superset D1 and D2)
THURSDAY
SECTION A - ACTIVATION
B. Power low pull (light bar up to belly button) - ramping, start where the high pull ended, work up to
the max force set for 3 reps
C. Deadlift - ramping, start where the low pull ended and work up to the max force set for 3 reps
D. Top half deadlift in rack (just above knees) - start where the deadlift ended and work up to the max
force set for 3 reps
SATURDAY
SECTION A - ACTIVATION
A. Close-grip bench press - sets of 5 reps, start at roughly 50-60% work up to max force set for 5 reps
B. Bench press - sets of 5 reps, start where you ended the close-grip bench and work up to max force set
for 5 reps
C. Top half bench press in rack (6-8" from chest) - start where you ended the bench work up to max
force set for 5 reps
*IMPORTANT: After *every* set of execises A, B and C perform one set of 5 reps on any horizontal
rowing movement
D2. Lying DB triceps extension - 3-4 sets of 6 reps (superset D1 and D2)
DURATION: 4 to 6 weeks
Training split:
Wednesday: OFF
Friday: Arms
Sunday: OFF
MONDAY
SECTION A - ACTIVATION
B2. Chin-up parallel grip - 4-6 sets of 5 reps (add weight if needed)... 30-45 sec. of rest between both
exercises
C2. Chin-up pronated grip - 4-6 sets of 5 reps (add weight if needed) ... 30-45 sec. of rest between both
exercises
D2. Chin-up supinated grip (no weight) - 4 sets, stop 2 reps short of failure
TUESDAY
SECTION A - ACTIVATION
A. Sumo deadlift - 3 reps, start at roughly 50-60% and ramp up to max force set for 3 reps
B. Front squat - 5 reps, start at roughly 50-60% and ramp up to max force set for 3 reps
C. Bulgarian split squat (no weight) - 3 sets, stop 2 reps short of failure
D. Glute-ham raise (back hyperextension if you don't have GHR) - 3 sets, stop 2 reps short of failure
THURSDAY
SECTION A - ACTIVATION
B. Speed 1-arm row - 3-4 sets of as many reps as you can in 15 seconds
A. Power snatch from the hang - 3 reps, start at roughly 50-60% and work up to max force set for 3 reps
B1. Bench press - 5 reps, start at roughly 50-60% and work up to a max force set for 5 reps
B2. Bent-over barbell rowing - 5 reps, start at roughly 50-60% and work up to a max force set for 5 reps.
30-45 seconds between both exercises
FRIDAY
SECTION A - STRENGTH & SIZE
A1. Top half close-grip bench press - 5 reps, start at roughly 50-60% and work up to max force set for 5
reps
A2. Preacher curl - 5 reps, start at roughly 50-60% and work up to a max force set for 5 reps. 30-45
seconds between both exercises
B1. Lying DB triceps extension - 5 reps, start at roughly 50-60% and work up to a max force set for 5
reps.
B2. Standing DB hammer curl - 5 reps, start at roughly 50-60% and work up to a max force set for 5 reps.
30-45 seconds between both exercises
C1. Overhead DB triceps extension (one DB for both hands) - 5 reps, start at roughly 50-60% and work
up to a max force set for 5 reps.
C2. Standing reverse-grip EZ bar curl - 5 reps, start at roughly 50-60% and work up to a max force set for
5 reps. 30-45 seconds between both exercises
SATURDAY
DURATION: 4 to 6 weeks
Training split:
Wednesday: OFF
Friday: OFF
Sunday: OFF
MONDAY
A2. Depth jumps for height (jump straight up)- 5-7 sets of 5 reps
TUESDAY
THURSDAY
A2. Depth jumps for distance (jump forward) - 5-7 sets of 5 reps
SATURDAY
A. Bent over barbell rowing - sets of 3 reps, start at 50-60% and ramp up to max force set for 3
C. Barbell shrugs - sets of 5 reps, start at 50-60% and ramp up to max force set for 5
Split:
Wednesday: OFF
Friday: OFF
Sunday: OFF
SHORT SPRINTS:
- flying 10 (tempo running for 20yds gradually increasing speed, at the 20yds mark sprint all-out for
10yds) 5 reps with 60-75 sec. rest
GPP WORK:
- WRs and CBs: metabolic route running (go through all the basic routes... do one route, job back to
starting position, do the next one, jog back, etc.), rest and repeat for 30 min.
- LBs, Safeties and DEs: medley tire flip and prowler push... something like push the prowler for 20yds,
flip the tire 5 times, rest and repeat for 30 min
- OLs and DTs: Medley prowler push and sled drag... something like 20yds prowlder, come back with the
sled (also 20yds) rest and repeat for 30 min.
- RBs and TEs: I would recommend doing all three of the preceding GPPs but at the third of the volume
(i.e. 10min each).
- QBs: sign autographs, hit on the cheerleaders, play poker with the kickers.
RUNNING TECHNIQUE
- 4 x 20yds ... fast first 10yds, then 70% for other 10yds
- 4 x flying 20 ... slowly build-up speed over the first 20yds (so that you are roughly at 80% after 20) then
maintain speed for 20yds
- 4 x acceleration 20 ... maximum sprint for 20yds then drop down to 70% form running for 20yds
- 4 x 40yds at 70%