FOOTBALL WINTER 2021/22 STRENGTH PROGRAM

WEEKS 1 - 2 12/20 - 1/2 WEEK 1

DAY 1 1A HANG POWER CLEAN 3X5
2A PAUSE FRONT SQUAT( 3 SEC PAUSE AT BOTTOM) 3X8
3A DUMBELL RDL 3X8
3B CHINUP NEGATIVES ( 5 SEC LOWER) 3X5
4A STABILITY BALL LEG CURL 3 X 10
4B BENT KNEE SIDE PLANK 2 X 25 SEC/EA
5A FARMER CARRIES 4 X 30 YDS

DAY 2 1A WEIGHTED PUSH UPS 4 X 10

1B FACE PULLS 3 X 10
2A 1 ARM DUMBELL ROW 3 X 8 EA
2B STANDING DUMBELL SHOULDER PRESS 2X 10
2C SHRUGS 2 X 10
3A HAMMER CURLS 2 X 15
3B TRICEP PUSHDOWN 2 X 15
3C HIGH PLANK SHOULDER TAPS 3 X 8 EA

DAY3 1A BARBELL SPLIT SQUAT 3 X 5 EA

1B SKATER BOUNDS 3 X 6 EA
2A DUMBELL INCLINE BENCH PRESS 3 X 12
2B CABLE PULLDOWN 3 X 10
3A BARBELL HIP THRUST 2 X 10
3B REAR DELT RAISE 2 X 10
3C FRONT PLANK 3 X 30 SEC
WEEKS 3 -4 1/3 - 1/16 WEEK 3
DAY 1 1A HANG POWER CLEAN 4X5
2A PAUSE FRONT SQUAT 3X8
3A DUMBELL RDL 3 X 10
3B CHINUP NEGATIVES 3 X 5 EA
4A STABILITY BALL LEG CURL 3 X 12
4B BENT KNEE SIDE PLANK 2 X 30 SEC/EA
5A FARMER CARRY 4 X 30 YDS

DAY 2 1A PAUSE BENCH PRESS ( 3 SEC PAUSE AT BOTTOM) 3X8

1B FACE PULLS 3 X 10
2A 1 ARM DUMBELL ROW 3 X 12 EA
2B STANDING DUMBELL SHOULDER PRESS 3 X 10
2C SHRUGS 2 X 10
3A HAMMER CURLS 2 X 20
3B TRICEP PUSHDOWN 2 X 20
3C HIGH PLANK SHOLDER TAPS 3 X 10 EA

DAY 3 1A BARBELL SPLIT SQUAT 3 X 7 EA

 1B SKATER BOUNDS 3 X 6 EA
2A DUMBELL INCLINE BENCH PRESS 3 X 12
2B CABLE PULL DOWN 3 X 12
3A BARBELL HIP THRUST 2 X 12
3B REAR DELT RAISE 2 X 12
3C FRONT PLANK 4 X 30 SEC
WEEK 5 1/17 - 1/23 WEEK 5
DAY 1 1A HANG POWER CLEAN 4X5
2A BARBELL BACK SQUAT 4X8
3A BARBELL RDL 3X8
3B PULLUPS 3 X AMRAP
4A STABILITY BALL LEG CURL 3 X 12
4B SIDE PLANK 3 X 20 SEC/EA
5A FARMER CARRIES 5 X 30 YDS

DAY 2 1A BENCH PRESS 4X8

1B FACE PULLS 3 X 10
2A INCLINE DUMBELL ROW 3 X 12
2B PUSH PRESS 3X8
3A BARBELL CURLS 2 X 15
3B CLOSE GRIP PUSHUP 2 X 15
3C HANGING KNEE RAISE 3 X 15

DAY 3 1A BARBELL REVERSE LUNGE 3 X 8 EA

1B SKATER BOUNDS 3 X 6 EA
2A BARBELL INCLINE BENCH PRESS 3X8
2B CABLE PULLDOWNS 3 X 12
3A SINGLE LEG HIP BRIDGE 2 X 15 EA
3B PLATE FRONT RAISE 2 X 15
3C FRONT PLANK 3 X 45 SEC

FOOTBALL WINTER 2021/22 SPEED, AGILITY & CONDITIONING

WEEKS 1 -4 12/20 - 1/16 REPS
DAY 1 1/2 KNEELING STARTS 4
FULL SPEED SPRINTS WK 1 8
WK2 9
WK 3 10
WK 4 11

DAY 2 LATERAL 1/2 KNEELING STARTS WKS 1- 2 3 REPS EACH WAY

WKS 3 - 4 4 REPS EACH WAY
SHUFFLE TO RETURN SPRINT WKS 1- 2 3 REPS EACH WAY
WKS 3 - 4 4 REPS EACH WAY
5-10-5 PRO AGILITY WKS 1- 2 3 REPS EACH WAY
WKS 3 - 4 4 REPS EACH WAY
 150 YD SHUTTLE 2

DAY 3 TEMPO RUNS - 50-70% SPRINT 2

:10/:10 INTERVALS - RUN FOR 10 SECS REST FOR 10 SEC WKS 1 - 2 4 X 5

WKS 3 - 4 4 X 6
WEEK 5 1/17 - 1/23 REPS
DAY 1 1/2 KNEELING STARTS 6
FULL SPEED SPRINTS 12

DAY 2 LATERAL HALF KNEELING STARTS 4 EACH WAY

4 CONE BOX DRILL 4 EACH WAY
200 YD SHUTTLE 2

DAY 3 2 MINUTE INTERVAL RUNS 5

RUN 2 MINUTES THEN REST FOR 3 MINUTES
ONE RUN PLUS ONE REST EQUALS 1 REP
NOT A FULL SPRINT
WEEK 2
3X5
3 X 10
3X8
3X6
3 X 10
2 X 30 SEC/EA
4 X 30 YDS

4 X 12
3 X 10
3 X 10 EA
2 X 12
2 X 10
2 X 15
2 X 15
3 X 8 EA

3 X 6 EA
3 X 6 EA
3 X 12
3 X 10
2 X10
2 X 10
3X30 SEC
WEEK 4
4X5
3X6
3 X 10
3X6
3 X 12
3 X 25 SEC/EA
5 X 30 YDS

3X6
3 X 10
4 X 10 EA
3 X 10
2 X 10
2 X 20
2 X 20
3X 10 EA

3 X 8 EA
 3 X 6 EA
3 X 15
3 X 12
2 X 12
2 X 12
3 X 45 SEC

DISTANCE
20 YDS
50 YDS
50 YDS
50 YDS
50 YDS

3 REPS EACH WAY 10 YDS

4 REPS EACH WAY
3 REPS EACH WAY SHUFFLE 5YDS SPRINT BACK 15 YDS
4 REPS EACH WAY
3 REPS EACH WAY
4 REPS EACH WAY
25 YDS DOWN & BACK 3 TIMES

50 - 100 YDS

DISTANCE
20 YDS
50YDS

10 YDS
40 YDS (10 YD X 4) https://www.youtube.com/watch?v=CYdkZbD8sjw
25 YDS DOWN AND BACK 4 TIMES