XLAthlete.

com 30-Week Off-Season Football Training

Name
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.00.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

Week 15 - Workout 1 - A.M. Session - Speed

Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 15 - Workout 1 - P.M. Session - Continued Standing Press 0.0 0.0 0.0 0.0 Core Workout Hip Flexor Prehab Complete Sheet Complete Sheet
Isometric Split
2 sets of 30 sec. each Quads, IT Band, Hams Complete Sheet

Dynamic Warm Up 16-Week Sprint Training

6 6 6 6

2:00 2:00 2:00 2:00

Week 6

Complete Monday's Workout

Complete the following recovery plans

Post Workout Recovery Post Workout Nutrition

Week 15 - Workout 1 - P.M. Session - Strength

Warm Up/Prehab Sets/Reps
2-3 Minutes

Recovery Work

Foam Roller Band Stretching

Snatch Grip RDL Shrug Overhead Squat Pressing Overhead Squat Drop Snatch

5 5 3 3

Post-Workout Nutrition Week 15 - Workout 2 - Strength Dynamic Warm Up Piston Squat

Information
Use cluster sets (2+2) 2-3 Minutes

Dynamic Warm Up

Snatch Warm Up

Use empty bar and follow instructions Hang Power Snatch W/ OH Squat 3 to the right Snatch From Hang Below Knee 3

Pre-Workout Speed & Agility Drills

Complete Prior To Strength Training

3 sets of 5 each

Cone Agility Drill

Complete Drill 5

Power Snatch
Warm Up

Weight

Reps Per Set

Rest After Set

Cuban Press W/ Figure 8

Strength Exercises

3 sets of 5

0.0 0.0 0.0 0.0 0.0 0.0

1 4 4 4 4 4

1:30 2:00 2:00 2:00 2:00 2:00

Weight

Reps Per Set

Rest After Set

Information

15 sec of rest between clusters Maximize Speed

Clean Pull

Dead Lift

Front Squat

Perform each highlighted set of this exercise with a set of each exercise below

0.0 0.0 0.0 0.0 0.0 0.0 0.0

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

1:30 1:30 3:00

Warm Up Sets
6-Second Count On Way Down Use Chains or Bands

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 0.0 10 to 15 lbs 10 to 15 lbs 10 to 15 lbs 10 to 15 lbs No Load No Load No Load No Load Band Band Band 0.0 0.0 0.0 Complete Sheet Complete Sheet Complete Sheet

3 3 3 3 3 3 5 3 1 3 3 3 3 4 4 4 4 4 4 4 4 8 8 8 8 8 8

1:30 1:30 2:00 2:00 2:00 2:00 1:30 1:30 1:30 3:00

6-Second Count On Way Down

Warm Up Sets

Perform each highlighted set of this exercise with a set of each exercise below

6-Second Count On Way Down Use Chains or Bands

Weighted Squat Jump

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

Rest only after you finish one set of each highlighted exercise

Med Ball Pass

Rest only after you finish one set of each highlighted exercise

Hurdle Hop

If hurdles are unavailable, perform multiple forward hops for maximum height

Clap Push Up

RDL

2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00

6-Second Count On Way Down

Band Tricep Extension Pair With Bicep Curl Shock

2:00
Rest only after you finish one set of each exercise

Make EXPLOSIVE

Make EXPLOSIVE

Pull Up

Core Workout Shoulder Prehab Forearm Circuit

Program Designed by Jonathon Janz, MS, CSCS, USAW

Game Speed Conditioning

Complete Level 3
Iso. Chest Hold

You can use a gym or a field

2 sets of 30 sec. each IT Band, Glutes, Back Complete Sheet

Recovery Work

Foam Roller Band Stretching

Post-Workout Nutrition

XLAthlete.com 30-Week Off-Season Football Training

Week 15 - Workout 3 - Speed
Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 15 - Workout 5- A.M. Session - Speed

Warm Up/Prehab Sets/Reps
2-3 Minutes

Dynamic Warm Up 16-Week Sprint Training

Dynamic Warm Up Complete Wednesday's Workout 16-Week Sprint Training

Week 6

Week 6

Complete Friday's Workout

Complete the following recovery plans

Post Workout Recovery Post Workout Nutrition

Complete the following recovery plans

Post Workout Recovery Post Workout Nutrition

Week 15 - Workout 4 - Strength

Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 15 - Workout 5 - P.M. Session - Strength Dynamic Warm Up Piston Squat Cuban Press W/ Figure 8
Strength Exercises
2-3 Minutes

Clean Grip RDL Shrug Front Squat

5 5

Pre-Workout Speed & Agility Drills

Complete Prior To Strength Training

Dynamic Warm Up
Clean and Jerk Up

3 Hang Power Clean W/ Front Squat

3 sets of 5 each

Plyometric Workout 1

Complete Sheet

Clean From Hang Below Knee

empty bar and Warm Use Push Press follow instructions to the right Split Jerk

3 5 3 sets of 5 3

Weight

Reps Per Set

Rest After Set

Information

Power Clean
Warm Up

Weight

Reps Per Set

Rest After Set

Information
Use cluster sets (2+2) 15 sec of rest between clusters

Power Jerk

0.0 0.0 0.0 0.0 0.0 0.0

1 4 4 4 4 4

1:30 2:00 2:00 2:00 2:00 2:00

Bench Press
Maximize Speed

Back Squat

Hip Flexor Band Pulls Pair with Reverse Hyper

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Band Band Band No Load No Load No Load No Load No Load No Load Choose Choose Choose

5 3 1 2 2 1 1 2 10 10 10 10 10 10 Maximum Maximum Maximum 10 10 10

1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 2:00

Rest after completing a set of each exercise

Warm Up Sets

Use 25 lb Weight Releasers For 1st Rep 3-Second Count On Way Down

Walking Lunge

Barbell Bicep Curl

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

4 4 4 4 5 3 1 2 2 1 1 2 8 each 8 each 8 each 8 each 8 8 8 8 8 8 8 8

2:00 2:00 2:00 2:00 1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00
Rest after completing a set of each exercise

Warm Up Sets

Use 15 lb Weight Releasers For 1st Rep

3-Second Count On Way Down

Pair with
Use a glute ham, high bench, table, or counter

Barbell Tricep Extension

Supine Row Pair with Overhead Lateral Raise

2:00 Core Workout

Rest after completing a set of each exercise

0.0 0.0 0.0 Complete Sheet Complete Sheet Complete Level 3

Iso. Chest Hold

You can perform this exercise standing or laying

Knee Prehab Game Speed Conditioning

You can use a gym or a field

2 sets of 30 sec. each IT Band, Glutes, Back Complete Sheet

Recovery Work

Foam Roller Band Stretching

Post-Workout Nutrition
Isometric Split Foam Roller
2 sets of 30 sec. each Quads, IT Band, Hams Complete Sheet

Week 15 - Workout 6 - Optional Dynamic Warm Up Adaptability Workout

2-3 Minutes

Recovery Work

Band Stretching

Post-Workout Nutrition

Program Designed by Jonathon Janz, MS, CSCS, USAW

Complete Sheet 1
Complete the following recovery plans

Post Workout Recovery Post Workout Nutrition

XLAthlete.com 30-Week Off-Season Football Training

Week 16 - Workout 1 - A.M. Session - Speed
Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 16 - Workout 2 - Strength Dynamic Warm Up Piston Squat

2-3 Minutes 3 sets of 5 each

Pre-Workout Speed & Agility Drills

Complete Prior To Strength Training

Dynamic Warm Up 16-Week Sprint Training

Cone Agility Drill

Complete Drill 6

Week 7

Complete Monday's Workout

Cuban Press W/ Figure 8

Strength Exercises

3 sets of 5

Complete the following recovery plans

Post Workout Recovery Post Workout Nutrition Weight Reps Per Set Rest After Set Information

Clean Pull

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

3 3 3 3 3 3 5 3 1 3 3 3 3 4 4 4 4 4 4 4 4 8 8 8 8 8 8

1:30 1:30 2:00 2:00 2:00 2:00 1:30 1:30 1:30 3:00
6-Second Count On Way Down

Week 16 - Workout 1 - P.M. Session - Strength

Warm Up/Prehab Sets/Reps
2-3 Minutes

Snatch Grip RDL Shrug Overhead Squat

5 5 3

Dead Lift

Dynamic Warm Up

Pressing Overhead Squat Drop Snatch

Snatch Warm Up

3 Use empty bar and follow instructions Hang Power Snatch W/ OH Squat 3 to the right Snatch From Hang Below Knee 3

Bench Press

Warm Up Sets

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

0.0 0.0 0.0 0.0 0.0 0.0

1 4 4 4 4 4

1:30 2:00 2:00 2:00 2:00 2:00

Perform each highlighted set of this exercise with a set of each exercise below

Med Ball Pass

Clap Push Up Front Squat 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Weighted Squat Jump 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 Complete Sheet Complete Sheet
Isometric Split Foam Roller
2 sets of 30 sec. each Quads, IT Band, Hams Complete Sheet

Perform each highlighted set of this exercise with a set of each exercise below

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

1:30 1:30 3:00

Warm Up Sets
6-Second Count On Way Down Use Chains or Bands

Band Tricep Extension Pair With Bicep Curl Shock

0.0 0.0 0.0 10 to 15 lbs 10 to 15 lbs 10 to 15 lbs 10 to 15 lbs No Load No Load No Load No Load Band Band Band 0.0 0.0 0.0 Complete Sheet Complete Sheet Complete Sheet Complete Level 3
Iso. Chest Hold Foam Roller Band Stretching

6-Second Count On Way Down Use Chains or Bands

Rest only after you finish one set of each highlighted exercise

2:00

Make EXPLOSIVE

Rest only after you finish one set of each exercise

Make EXPLOSIVE

Rest only after you finish one set of each highlighted exercise

Core Workout Shoulder Prehab Forearm Circuit Game Speed Conditioning

Hurdle Hop

If hurdles are unavailable, perform multiple forward hops for maximum height

You can use a gym or a field

2 sets of 30 sec. each IT Band, Glutes, Back Complete Sheet

RDL

2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
6-Second Count On Way Down

Recovery Work

Post-Workout Nutrition

Pull Up

Week 16 - Workout 3 - Speed

Warm Up/Prehab Sets/Reps
2-3 Minutes

Dynamic Warm Up 16-Week Sprint Training

Week 7

Complete Wednesday's Workout

Standing Press

Complete the following recovery plans

Post Workout Recovery Post Workout Nutrition

Core Workout Hip Flexor Prehab

Program Designed by Jonathon Janz, MS, CSCS, USAW

Recovery Work

Band Stretching

Post-Workout Nutrition

XLAthlete.com 30-Week Off-Season Football Training

Week 16 - Workout 4 - Strength
Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 16 - Workout 5- A.M. Session - Speed

Warm Up/Prehab Sets/Reps
2-3 Minutes

Clean Grip RDL Shrug Front Squat

5 5

Dynamic Warm Up

3 Hang Power Clean W/ Front Squat

Dynamic Warm Up 16-Week Sprint Training

Clean From Hang Below Knee

3 5 3

Clean and Jerk Warm Use empty bar and Push Press follow instructions Up to the right
Split Jerk

Week 7

Complete Friday's Workout

Complete the following recovery plans

Post Workout Recovery Information
Use cluster sets (2+2)

Power Clean
Warm Up

Weight

Reps Per Set

Rest After Set

Post Workout Nutrition

0.0 0.0 0.0 0.0 0.0 0.0

1 4 4 4 4 4

1:30 2:00 2:00 2:00 2:00 2:00

15 sec of rest between clusters Maximize Speed

Dynamic Warm Up Piston Squat Cuban Press W/ Figure 8

2-3 Minutes

Week 16 - Workout 5 - P.M. Session - Strength Pre-Workout Speed & Agility Drills
Complete Prior To Strength Training

3 sets of 5 each

Plyometric Workout 1

Complete Sheet

3 sets of 5

Back Squat

Hip Flexor Band Pulls Pair with Reverse Hyper

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Band Band Band No Load No Load No Load No Load No Load No Load Choose

5 3 1 2 2 1 1 2 10 10 10 10 10 10 Maximum Maximum Maximum 10 10 10

1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 2:00

Rest after completing a set of each exercise

Strength Exercises Warm Up Sets

Weight

Reps Per Set

Rest After Set

Information

Power Jerk

Use 25 lb Weight Releasers For 1st Rep

Bench Press
3-Second Count On Way Down

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 Complete Sheet Complete Sheet Complete Level 4
Iso. Chest Hold

4 4 4 4 5 3 1 2 2 1 1 2 8 each 8 each 8 each 8 each 8 8 8 8 8 8 8 8

2:00 2:00 2:00 2:00 1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00

Warm Up Sets

Use 15 lb Weight Releasers For 1st Rep

Use a glute ham, high bench, table, or counter

3-Second Count On Way Down

Supine Row Pair with Overhead Lateral Raise Core Workout Groin Prehab Forearm Circuit

2:00

Walking Lunge

Choose Choose Complete Sheet Complete Sheet Complete Sheet

Isometric Split

Rest after completing a set of each exercise

Barbell Bicep Curl

Pair with Barbell Tricep Extension

Rest after completing a set of each exercise

2 sets of 30 sec. each Quads, IT Band, Hams Complete Sheet

You can perform this exercise standing or laying

Recovery Work

Foam Roller Band Stretching

Core Workout Knee Prehab Game Speed Conditioning

Post-Workout Nutrition

Program Designed by Jonathon Janz, MS, CSCS, USAW

You can use a gym or a field

2 sets of 30 sec. each IT Band, Glutes, Back Complete Sheet

Recovery Work

Foam Roller Band Stretching

Post-Workout Nutrition Week 16 - Workout 6 - Optional Dynamic Warm Up Adaptability Workout

2-3 Minutes

Complete Sheet 2
Complete the following recovery plans

Post Workout Recovery Post Workout Nutrition

XLAthlete.com 30-Week Off-Season Football Training

Week 17 - Workout 1 - A.M. Session - Speed
Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 17 - Workout 2 - Strength Dynamic Warm Up Piston Squat

2-3 Minutes 3 sets of 5 each

Pre-Workout Speed & Agility Drills

Complete Prior To Strength Training

Dynamic Warm Up 16-Week Sprint Training

Cone Agility Drill

Complete Drill 7

Week 8

Complete Monday's Workout

Cuban Press W/ Figure 8

Strength Exercises

3 sets of 5

Complete the following recovery plans

Post Workout Recovery Post Workout Nutrition Weight Reps Per Set Rest After Set Information

Clean Pull

Week 17 - Workout 1 - P.M. Session - Strength

Warm Up/Prehab Sets/Reps
2-3 Minutes

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

3 3 3 3 3 3 5 3 1 3 3 3 3 4 4 4 4 4 4 4 4 8 8 8 8 8 8

1:30 1:30 2:00 2:00 2:00 2:00 1:30 1:30 1:30 3:00
6-Second Count On Way Down

Snatch Grip RDL Shrug Overhead Squat

5 5 3

Dead Lift

Dynamic Warm Up

Pressing Overhead Squat Drop Snatch

Snatch Warm Up

3 Use empty bar and follow instructions Hang Power Snatch W/ OH Squat 3 to the right Snatch From Hang Below Knee 3

Bench Press

Warm Up Sets

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

0.0 0.0 0.0 0.0 0.0 0.0

1 4 4 4 4 4

1:30 2:00 2:00 2:00 2:00 2:00

Perform each highlighted set of this exercise with a set of each exercise below

Med Ball Pass

Clap Push Up Front Squat 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Weighted Squat Jump 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 Complete Sheet Complete Sheet
Isometric Split Foam Roller
2 sets of 30 sec. each Quads, IT Band, Hams Complete Sheet

Perform each highlighted set of this exercise with a set of each exercise below

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

1:30 1:30 3:00

Warm Up Sets
6-Second Count On Way Down Use Chains or Bands

Band Tricep Extension Pair With Bicep Curl Shock

0.0 0.0 0.0 10 to 15 lbs 10 to 15 lbs 10 to 15 lbs 10 to 15 lbs No Load No Load No Load No Load Band Band Band 0.0 0.0 0.0 Complete Sheet Complete Sheet Complete Sheet Complete Level 5
Iso. Chest Hold Foam Roller Band Stretching

6-Second Count On Way Down Use Chains or Bands

Rest only after you finish one set of each highlighted exercise

2:00

Make EXPLOSIVE

Rest only after you finish one set of each exercise

Make EXPLOSIVE

Rest only after you finish one set of each highlighted exercise

Core Workout Shoulder Prehab Forearm Circuit Game Speed Conditioning

Hurdle Hop

If hurdles are unavailable, perform multiple forward hops for maximum height

You can use a gym or a field

2 sets of 30 sec. each IT Band, Glutes, Back Complete Sheet

RDL

2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
6-Second Count On Way Down

Recovery Work

Post-Workout Nutrition

Program Designed by Jonathon Janz, MS, CSCS, USAW

Pull Up

Standing Press

Core Workout Hip Flexor Prehab

Recovery Work

Band Stretching

Post-Workout Nutrition

XLAthlete.com 30-Week Off-Season Football Training

Week 17 - Workout 3 - Speed
Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 17 - Workout 5- A.M. Session - Speed

Warm Up/Prehab Sets/Reps
2-3 Minutes

Dynamic Warm Up 16-Week Sprint Training

Dynamic Warm Up Complete Wednesday's Workout 16-Week Sprint Training

Week 8

Week 8

Complete Friday's Workout

Complete the following recovery plans

Post Workout Recovery Post Workout Nutrition

Complete the following recovery plans

Post Workout Recovery Post Workout Nutrition

Week 17 - Workout 4 - Strength

Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 17 - Workout 5 - P.M. Session - Strength Dynamic Warm Up Piston Squat Cuban Press W/ Figure 8
Strength Exercises
2-3 Minutes

Clean Grip RDL Shrug Front Squat

5 5

Pre-Workout Speed & Agility Drills

Complete Prior To Strength Training

Dynamic Warm Up
Clean and Jerk Up

3 Hang Power Clean W/ Front Squat

3 sets of 5 each

Plyometric Workout 1

Complete Sheet

Clean From Hang Below Knee

empty bar and Warm Use Push Press follow instructions to the right Split Jerk

3 5 3 sets of 5 3

Weight

Reps Per Set

Rest After Set

Information

Power Clean
Warm Up

Weight

Reps Per Set

Rest After Set

Information
Use cluster sets (2+2) 15 sec of rest between clusters

Power Jerk

0.0 0.0 0.0 0.0 0.0 0.0

1 4 4 4 4 4

1:30 2:00 2:00 2:00 2:00 2:00

Bench Press
Maximize Speed

Back Squat

Hip Flexor Band Pulls Pair with Reverse Hyper

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Band Band Band No Load No Load No Load No Load No Load No Load Choose

5 3 1 2 2 1 1 2 10 10 10 10 10 10 Maximum Maximum Maximum 10 10 10

1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 2:00

Rest after completing a set of each exercise

Warm Up Sets

Use 25 lb Weight Releasers For 1st Rep 3-Second Count On Way Down

Walking Lunge

Barbell Bicep Curl

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

4 4 4 4 5 3 1 2 2 1 1 2 8 each 8 each 8 each 8 each 8 8 8 8 8 8 8 8

2:00 2:00 2:00 2:00 1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00
Rest after completing a set of each exercise

Warm Up Sets

Use 15 lb Weight Releasers For 1st Rep

3-Second Count On Way Down

Pair with
Use a glute ham, high bench, table, or counter

Barbell Tricep Extension

Supine Row Pair with Overhead Lateral Raise Core Workout Groin Prehab Forearm Circuit

2:00 Core Workout

Rest after completing a set of each exercise

0.0 0.0 0.0 Complete Sheet Complete Sheet Complete Level 5

Iso. Chest Hold

You can perform this exercise standing or laying

Knee Prehab Game Speed Conditioning

Choose Choose Complete Sheet Complete Sheet Complete Sheet

Isometric Split Foam Roller

You can use a gym or a field

2 sets of 30 sec. each IT Band, Glutes, Back Complete Sheet

Recovery Work

Foam Roller Band Stretching

Post-Workout Nutrition Week 17 - Workout 6 - Optional Dynamic Warm Up Adaptability Workout

2-3 Minutes

2 sets of 30 sec. each Quads, IT Band, Hams Complete Sheet

Recovery Work

Band Stretching

Post-Workout Nutrition

Program Designed by Jonathon Janz, MS, CSCS, USAW

Complete Sheet 3
Complete the following recovery plans

Post Workout Recovery Post Workout Nutrition

XLAthlete.com 30-Week Off-Season Football Training

Week 18 - Workout 1 - A.M. Session - Speed
Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 18 - Workout 2 - Strength Dynamic Warm Up Piston Squat

2-3 Minutes 3 sets of 5 each

Pre-Workout Speed & Agility Drills

Complete Prior To Strength Training

Dynamic Warm Up 16-Week Sprint Training

Cone Agility Drill

Complete Drill 8

Week 9

Complete Monday's Workout

Cuban Press W/ Figure 8

Strength Exercises

3 sets of 5

Complete the following recovery plans

Post Workout Recovery Post Workout Nutrition Weight Reps Per Set Rest After Set Information

Clean Pull

Week 18 - Workout 1 - P.M. Session - Strength

Warm Up/Prehab Sets/Reps
2-3 Minutes

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

3 3 3 3 3 3 5 3 1 3 3 3 3 4 4 4 4 4 4 4 4 8 8 8 8 8 8

1:30 1:30 2:00 2:00 2:00 2:00 1:30 1:30 1:30 3:00
6-Second Count On Way Down

Snatch Grip RDL Shrug Overhead Squat

5 5 3

Dead Lift

Dynamic Warm Up

Pressing Overhead Squat Drop Snatch

Snatch Warm Up

3 Use empty bar and follow instructions Hang Power Snatch W/ OH Squat 3 to the right Snatch From Hang Below Knee 3

Bench Press

Warm Up Sets

Power Snatch
Warm Up

Weight

Reps Per Set

Rest After Set

Information
Use cluster sets (1+1+1) 15 sec of rest between reps Maximize Speed

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 No Load No Load No Load No Load 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load No Load 0.0

1 Rep 1 Rep 3 Reps 3 Reps 3 Reps 3 Reps 3 Reps 3 1 3 3 3 3 4 4 4 4 4 4 4 4 5 5 5 5 5 Maximum Maximum Maximum Maximum Maximum 5 5 5 5 5

1:30 1:30 2:00 2:00 2:00 2:00 2:00 1:30 1:30 3:00

Perform each highlighted set of this exercise with a set of each exercise below

Med Ball Pass

Clap Push Up
Warm Up Sets
6-Second Count On Way Down Use Chains or Bands

Front Squat

Perform each highlighted set of this exercise with a set of each exercise below

Band Tricep Extension Pair With Bicep Curl Shock

0.0 0.0 0.0 10 to 15 lbs 10 to 15 lbs 10 to 15 lbs 10 to 15 lbs No Load No Load No Load No Load Band Band Band 0.0 0.0 0.0 Complete Sheet Complete Sheet Complete Sheet Complete Level 5
Iso. Chest Hold Foam Roller Band Stretching

6-Second Count On Way Down Use Chains or Bands

Rest only after you finish one set of each highlighted exercise

2:00

Make EXPLOSIVE

Rest only after you finish one set of each exercise

Make EXPLOSIVE

Weighted Squat Jump

Rest only after you finish one set of each highlighted exercise

Core Workout Shoulder Prehab Forearm Circuit Game Speed Conditioning

Hurdle Hop

If hurdles are unavailable, perform multiple forward hops for maximum height

You can use a gym or a field

2 sets of 30 sec. each IT Band, Glutes, Back Complete Sheet

RDL

2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
6-Second Count On Way Down

Recovery Work

Post-Workout Nutrition

Program Designed by Jonathon Janz, MS, CSCS, USAW

Pull Up

Standing Press

Core Workout Hip Flexor Prehab

0.0 0.0 0.0 0.0 Complete Sheet Complete Sheet

Isometric Split Foam Roller

2 sets of 30 sec. each Quads, IT Band, Hams Complete Sheet

Recovery Work

Band Stretching

Post-Workout Nutrition

XLAthlete.com 30-Week Off-Season Football Training

Week 18 - Workout 3 - Speed
Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 18 - Workout 5- A.M. Session - Speed

Warm Up/Prehab Sets/Reps
2-3 Minutes

Dynamic Warm Up 16-Week Sprint Training

Dynamic Warm Up Complete Wednesday's Workout 16-Week Sprint Training

Week 9

Week 9

Complete Friday's Workout

Complete the following recovery plans

Post Workout Recovery Post Workout Nutrition

Complete the following recovery plans

Post Workout Recovery Post Workout Nutrition

Week 18 - Workout 4 - Strength

Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 18 - Workout 5 - P.M. Session - Strength Dynamic Warm Up Piston Squat Cuban Press W/ Figure 8
Strength Exercises
2-3 Minutes

Clean Grip RDL Shrug Front Squat

5 5

Pre-Workout Speed & Agility Drills

Complete Prior To Strength Training

Dynamic Warm Up

3 Hang Power Clean W/ Front Squat

3 sets of 8

Plyometric Workout 1

Complete Sheet

Clean From Hang Below Knee

empty bar and Clean and Jerk Warm Use Push Press follow instructions Up to the right

3 5 3 sets of 5 3

Split Jerk

Weight

Reps Per Set

Rest After Set

Information

Power Clean
Warm Up

Weight

Reps Per Set

Rest After Set

Information
Use cluster sets (1+1+1) 15 sec of rest between reps

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 0.0 Band Band Band No Load No Load No Load No Load No Load No Load Choose

1 Rep 1 Rep 3 Reps 3 Reps 3 Reps 3 Reps 3 Reps 5 3 1 2 2 1 1 1 10 10 10 10 10 10 Maximum Maximum Maximum 10 10 10

1:30 1:30 2:00 2:00 2:00 2:00 2:00 1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 2:00
Rest after completing a set of each exercise

Bench Press
Maximize Speed

Back Squat

Warm Up Sets

Use 25 lb Weight Releasers For 1st Rep 3-Second Count On Way Down

Walking Lunge

Barbell Bicep Curl

Hip Flexor Band Pulls Pair with Reverse Hyper

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

4 3 3 3 5 3 1 2 2 1 1 1 8 each 8 each 8 each 8 each 6 6 6 6 6 6 6 6

2:00 2:00 2:00 2:00 1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00
Rest after completing a set of each exercise

Warm Up Sets

Use 15 lb Weight Releasers For 1st Rep

3-Second Count On Way Down

Pair with
Use a glute ham, high bench, table, or counter

Barbell Tricep Extension

Supine Row Pair with Overhead Lateral Raise Core Workout Groin Prehab Forearm Circuit

2:00 Core Workout

Rest after completing a set of each exercise

0.0 0.0 0.0 Complete Sheet Complete Sheet Complete Level 5

Iso. Chest Hold

You can perform this exercise standing or laying

Knee Prehab Game Speed Conditioning

Choose Choose Complete Sheet Complete Sheet Complete Sheet

Isometric Split Foam Roller

You can use a gym or a field

2 sets of 30 sec. each IT Band, Glutes, Back Complete Sheet

Recovery Work

Foam Roller Band Stretching

Post-Workout Nutrition Week 18 - Workout 6 - Optional Dynamic Warm Up Adaptability Workout

2-3 Minutes

2 sets of 30 sec. each Quads, IT Band, Hams Complete Sheet

Recovery Work

Band Stretching

Post-Workout Nutrition

Program Designed by Jonathon Janz, MS, CSCS, USAW

Complete Sheet 4
Complete the following recovery plans

Post Workout Recovery Post Workout Nutrition

XLAthlete.com 30-Week Off-Season Football Training

Week 19 - Workout 1 - A.M. Session - Speed
Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 19 - Workout 3 - Speed

Warm Up/Prehab Sets/Reps
2-3 Minutes

Dynamic Warm Up 16-Week Sprint Training

Dynamic Warm Up Complete Monday's Workout 16-Week Sprint Training

Week 10

Week 10

Complete Wednesday's Workout

Complete the following recovery plans

Post Workout Recovery Post Workout Nutrition

Complete the following recovery plans

Post Workout Recovery Post Workout Nutrition

Week 19 - Workout 1 - P.M. Session - Unload Knee Prehab 15 Minute Light Bike Laying Wall Shakes Foam Roller Band Stretching Glute Ham Hang Complete Sheet
Follow The Sheet

Week 19 - Workout 4 - Unload Dynamic Warm Up

2-3 Minutes

30 to 60 seconds

Overhead Squat
Follow The Sheet

Weight

Reps Per Set

Rest After Set

Information

Follow The Sheet

0.0 0.0 Pair with 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

5 5 5 5 5 5 5 5 8 8 8 8 Maximum Maximum Maximum Maximum 8 8 8 8 Maximum

2:00
Rest after completing a set of each exercise

30 to 60 seconds

Zercher Good Morning Week 19 - Workout 2 - Unload

Warm Up/Prehab Sets/Reps
2-3 Minutes

Hold a plate in hands

Dynamic Warm Up Step Up

Overhead Lateral Raise

2:00
Hold a light plate or dumbbell in each hand

Weight

Reps Per Set

Rest After Set

Information

Pair with Pull Up

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

5 each 2:00 5 each 5 each Rest after 5 each completing a set 6 each way of each exercise 6 each way 6 each way 6 each way 8
Hold a plate in hands

Rest after completing a set of each exercise

Make easier - use band

Dumbbell Curl To Press

2:00
If no dumbbells available, substitute standing barbell bicep curl

Pair with 2:00

Hold a light

Overhead Lateral Raise Pair with Pull Up

8 plate or dumbbell in 8 each hand Rest after 8 completing a set Maximum of each exercise Maximum Maximum Maximum 8
Make easier use band

Dips

Core Workout Hip Flexor Prehab

Choose Maximum Choose Maximum Choose Maximum Complete Sheet Complete Sheet
Isometric Split

Rest after completing a set of each exercise

2 sets of 30 sec. each

Dumbbell Curl To Press Pair with Dips

2:00

Recovery Work
If no dumbbells available, substitute standing barbell bicep curl

Foam Roller Quads, IT Band, Hams Band Stretching Complete Sheet

8 8 Rest after 8 completing a set Maximum of each exercise

Post-Workout Nutrition Week 19 - Workout 5 - Speed

Warm Up/Prehab Sets/Reps
2-3 Minutes

Core Workout Groin Prehab

Choose Maximum Choose Maximum Choose Maximum Complete Sheet Complete Sheet
Isometric Split Foam Roller
2 sets of 30 sec. each Quads, IT Band, Hams Complete Sheet

Dynamic Warm Up 16-Week Sprint Training

Week 10

Complete Friday's Workout

Complete the following recovery plans

Post Workout Recovery Post Workout Nutrition

Recovery Work

Band Stretching

Post-Workout Nutrition

Program Designed by Jonathon Janz, MS, CSCS, USAW