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    PTP Off Season Weight Lifting Program

    Uploaded by

    mountainthinair
    The document outlines a pyramid training program for football players consisting of a 5-week cycle. Each week, players increase the weight lifted with the goal of a 35 pound increase over the cycle. Players perform 4 sets of core and supplemental lifts, increasing weight with each set. Lifts are grouped into combinations that target major muscle groups through exercises like squats, bench press, and cleans. The program aims to maximize strength gains in a short period through this progressive overload approach.

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

    PTP Off Season Weight Lifting Program

    Uploaded by

    mountainthinair
    263 views10 pages
    The document outlines a pyramid training program for football players consisting of a 5-week cycle. Each week, players increase the weight lifted with the goal of a 35 pound increase over the cycle. Players perform 4 sets of core and supplemental lifts, increasing weight with each set. Lifts are grouped into combinations that target major muscle groups through exercises like squats, bench press, and cleans. The program aims to maximize strength gains in a short period through this progressive overload approach.

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    Weights

    Original Title

    Ptp Off Season Weight Lifting Program

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    The document outlines a pyramid training program for football players consisting of a 5-week cycle. Each week, players increase the weight lifted with the goal of a 35 pound increase over the cycle. Players perform 4 sets of core and supplemental lifts, increasing weight with each set. Lifts are grouped into combinations that target major muscle groups through exercises like squats, bench press, and cleans. The program aims to maximize strength gains in a short period through this progressive overload approach.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    263 views10 pages

    PTP Off Season Weight Lifting Program

    Uploaded by

    mountainthinair
    The document outlines a pyramid training program for football players consisting of a 5-week cycle. Each week, players increase the weight lifted with the goal of a 35 pound increase over the cycle. Players perform 4 sets of core and supplemental lifts, increasing weight with each set. Lifts are grouped into combinations that target major muscle groups through exercises like squats, bench press, and cleans. The program aims to maximize strength gains in a short period through this progressive overload approach.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 10

    Off Season Weight

    Training
    Play FAST

    Play HARD

    FINISH

    Agenda
    Introduction to the Pyramid Training
    Program
    How the Cycle Works
    Set and Rep Breakdown
    Typical Work Out Format
    Administrative Procedures
    Typical Workout
    Core and Supplemental Exercise Groupings
    Group A Workout
    Group B Workout
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    FINISH

    Pyramid Training Program


    The Pyramid Training Program (PTP) is
    designed to get the maximum amount of
    gains in the least of amount of time.
    Utilizing the Core and Supplemental Lift
    format players will be guided through
    FOOTBALL specific lifts
    The PTP is centered around development of
    the Major Muscle Groups and Multi
    Muscular exercises
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    FINISH

    How the Cycle Works


    Players will start off with a base Max in all
    Core and Supplemental Lifts.
    The base (Starting) Max will be used as a
    basis for the following 5 Week period.

    Week
    Week
    Week
    Week
    Week

    1 Base Max
    2 + 15 lbs
    3 + 15 lbs
    4 + 5 lbs
    5 + 0 lbs

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    Each player should see a


    35 lbs Max increase over
    the five week cycle.

    FINISH

    Set and Repetitions


    Players will conduct 4 core lift and supplemental
    lift sets of varied repetitions per set.
    The Weight will increase with each set by a given
    percentage.

    Set
    Set
    Set
    Set
    Set

    1 x 15 Reps (50 % of Max) Warm up


    2 x 10 Reps (60 % of Max) warm Up
    3 x 8 Reps (70 % of Max) Working Set
    4 x 6 Reps (80 % of Max) Working Set
    5 x 10 Reps (60 % of Max) Working Set

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    FINISH

    Administrative Procedures
    Players will lift Group A Week 1 Twice and Group B
    Week 1 Twice before Moving unto Week 2.
    Players will be responsible for marking their sheet
    for each set completed per the given weight
    A player who does not successfully perform all
    repetitions at a given weight should circle the set
    number on their sheet and notify the Weight room
    coach immediately.

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    FINISH

    Typical Workout
    Core Lifts 1 & 2 Combined
    Core Lifts 3 & 4 Combined
    Supplemental Lifts 5, 6, & 7 Combined
    (Weeks 1, 3, & 5)
    Supplemental Lifts 8, 9, & 10 Combined
    (Weeks 2 & 4)
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    FINISH

    Core and Supplemental Exercise


    Groupings
    Group A

    Group B

    Core Lifts
    Core Lifts
    1.
    2.
    3.
    4.

    Flat Bench
    Upright Rows
    Incline Dumbbell Press
    Military Push Press / Hammer
    Press

    1.
    2.
    3.
    4.

    Squat
    Dead Lift
    Power Clean
    Shockwave Sled

    Supplemental Lifts

    Supplemental Lifts

    5. Over Eye Curls


    6. Hammer Curls
    7. One Armed Rows
    8. Rope Pull Downs
    9. Cable Curls
    10. Seated Rows

    5. Leg Extensions
    6. Weighted Lunges
    7. Calf Raises
    8. Plyo Box Jumps
    9. Ladders
    10. Hill Climbers

    Play FAST

    Play HARD

    FINISH

    Group A Workout
    Group A
    Core Lifts

    Flat Bench
    Upright Rows

    1.
    2.
    3.
    4.

    Flat Bench
    Upright Rows
    Incline Dumbbell Press
    Military Push Press or
    Hammer Press

    Incline Dumbbell Press


    Military Push Press
    Or Hammer Press

    Combine Sets
    1 Set Flat Bench
    1 Set Upright Rows
    Then Repeat through all 5 sets

    Combine Sets
    1 Set Incline dumbbell Press
    1 Set Military Push Press
    Or Hammer Press
    Then Repeat through all 5 sets

    Supplemental Lifts
    5. Over Eye Curls
    6. Hammer Curls
    7. One Armed Rows
    8. Rope Pull Downs
    9. Cable Curls
    10. Seated Rows
    Play FAST

    Over Eye Curls


    Hammer Curls
    One Armed Rows

    Rope Pull Downs


    Cable Curls
    Seated Rows

    Combine Sets
    Alternate Weeks per your schedule

    Play HARD

    FINISH

    Group B Workout
    Group B
    Core Lifts

    Squat
    Dead Lift

    1.
    2.
    3.
    4.

    Squat
    Dead Lift
    Power Clean
    Shockwave

    Power Clean
    Shockwave

    Combine Sets
    1 Set Squat
    1 Set Dead Lift
    Then Repeat through all 5 sets

    Combine Sets
    1 Set Incline Power Clean
    1 Set Shockwave
    Then Repeat through all 5 sets

    Supplemental Lifts

    5. Leg Extensions
    6. Weighted Lunges
    7. Calf Raises
    8. Plyo Box Jumps
    9. Ladders
    10. Hill Climbers
    Play FAST

    Leg Extensions
    Weighted Lunges
    Calf Raises

    Plyo Box Jumps


    Ladders
    Hill Cimbers

    Combine Sets
    Alternate Weeks per your schedule

    Play HARD

    FINISH

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