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    Off-Season Workout: Power Athlete Football

    Uploaded by

    Tom Hochhalter
    This document contains an off-season workout plan for a power athlete over 6 weeks at 70-75% intensity. It lists various weight lifting exercises done over multiple sets and days, including power cleans, squats, bench press, rows, and others. Reps and weights are provided for each set of each exercise on Monday, Tuesday, Thursday and Friday.

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    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd

    Off-Season Workout: Power Athlete Football

    Uploaded by

    Tom Hochhalter
    470 views2 pages
    This document contains an off-season workout plan for a power athlete over 6 weeks at 70-75% intensity. It lists various weight lifting exercises done over multiple sets and days, including power cleans, squats, bench press, rows, and others. Reps and weights are provided for each set of each exercise on Monday, Tuesday, Thursday and Friday.

    Original Description:

    Strength Program 2

    Original Title

    Strength Program 3

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    This document contains an off-season workout plan for a power athlete over 6 weeks at 70-75% intensity. It lists various weight lifting exercises done over multiple sets and days, including power cleans, squats, bench press, rows, and others. Reps and weights are provided for each set of each exercise on Monday, Tuesday, Thursday and Friday.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Download as xls, pdf, or txt
    470 views2 pages

    Off-Season Workout: Power Athlete Football

    Uploaded by

    Tom Hochhalter
    This document contains an off-season workout plan for a power athlete over 6 weeks at 70-75% intensity. It lists various weight lifting exercises done over multiple sets and days, including power cleans, squats, bench press, rows, and others. Reps and weights are provided for each set of each exercise on Monday, Tuesday, Thursday and Friday.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Download as xls, pdf, or txt
    of 2

    POWER ATHLETE FOOTBALL

    OFF-SEASON WORKOUT
    WEEKS 4 - 5 @ 70% WEEK 6 @ 75% Warm-up: M O N D A Y
    EXERCISES Power Clean Bent Over Rows Squat Leg Press Stiff Leg Deads Neck

    SET 1 WT REP 95LBS. 10 135 10 BAR 20 15 8

    SET 2 WT REP 6 10 135 15 20 8

    SET 3 WT REP 6 8 10 20 8

    SET 4 WT REP 6 8 5

    SET 5 WT REP 8 5

    SET 6 WT REP

    T U E S D A Y

    EXERCISES Bench Press Incline Press Split Jerk High Pulls Close Grip Bench Neck

    SET 1 WT REP BAR 20 10 115 12 5 12

    SET 2 WT REP 135 10 6 135 10 5 10

    SET 3 WT REP 8 6 8 5 8

    SET 4 WT REP 5 6 6 8

    SET 5 WT REP 5 6

    SET 6 WT REP 5

    Situps

    T H U R S D A Y

    EXERCISES Hang Clean D.B. Row Front Squat Leg Curls Calves

    SET 1 WT REP 95 10 8 12 15 10

    SET 2 WT REP 115 10 8 10 15 10

    SET 3 WT REP 5 8 10 15 10

    SET 4 WT REP 5

    SET 5 WT REP 5

    SET 6 WT REP

    F R I D A Y

    Bench Press
    Standing Military Lying Tri Extentions Bicep Curls Neck Situps

    BAR

    DB Incline Bench Press

    20 12 10 12 10

    135

    12 10 6 8 10

    8 8 4 8 10 4 8 10

    6 8

    Use 65% for reps 8 & 6 4

    % for reps 8 & 6

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