LB's, RB's, TE's, QB's, LS, K, P

FOOTBALL
POSITION: COMBOS INITIAL ACCEL / MIOMETRIC / STRENGTH ENDURANCE BLOCK 1B
STRENGTH ENDURANCE
3/22/2021 3/29/2021 4/5/2021 4/12/2021 3/24/2021 3/31/2021 4/7/2021 4/14/2021 3/26/2021 4/2/2021 4/9/2021 4/16/2021
MONDAY WEDNESDAY FRIDAY
PUSH WEEK 1 WEEK 2 WEEK 3 WEEK 4 PULL WEEK 1 WEEK 2 WEEK 3 WEEK 4 PUSH/PULL WEEK 1 WEEK 2 WEEK 3 WEEK 4
SPEED CURRICULUM: INITIAL ACCELERATION (0-20 EMPHASIS) SPEED CURRICULUM: INITIAL ACCELERATION (0-20 EMPHASIS) EXTENSIVE TEMPO & EXTENSIVE-INTENSIVE COD
INTENSITY LOW MEDIUM HIGH UNLOAD INTENSITY LOW MEDIUM HIGH UNLOAD INTENSITY LOW MEDIUM HIGH UNLOAD
2 X 3 X 10 30% BW 4 X 10 30% BW 3 X 10 30% BW 2 X 3 X 10 4 X 10 3 X 10 5 X 75 LINEAR 6 X 75 LINEAR 6 X 100 LINEAR
PRONE STARTS EXTENSIVE TEMPO
1 MIN 2 MIN 1 MIN 2 MIN 1 MIN 2 MIN 1 MIN 2 MIN 1 MIN 2 MIN 1 MIN 2 MIN WALK 50 3 MIN WALK 50 3 MIN WALK 50 3 MIN

2 X 15 20% BW 4 X 15 20% BW 3 X 15 20% BW MB CHEST PASS 3 X 15 8 lbs 4 X 15 4 X 15 5 X 75 SNAKE 6 X 75 SNAKE 5 X 100 SNAKE
EXTENSIVE TEMPO
90 SEC 3 MIN 90 SEC 3 MIN 90 SEC 3 MIN CHASE 90 SEC 3 MIN 90 SEC 3 MIN 90 SEC 3 MIN WALK 50 3 MIN WALK 50 3 MIN WALK 50 3 MIN
SLED PULL
2 X 20 10% BW 3 X 20 10% BW 4 X 20 10% BW MB CHEST PASS 1 X 20 8 lbs 2 X 20 3 X 20 MULTI TEMPO w/ 2 X 5 X 20 2 X 5 X 20 2 X 5 X 20
2 MIN 4 MIN 2 MIN 4 MIN 2 MIN 4 MIN CHASE 2 MIN 4 MIN 2 MIN 4 MIN 2 MIN 4 MIN COD WALK 20 2 MIN WALK 20 2 MIN WALK 20 2 MIN
EXTENSIVE EXTENSIVE/INTENSIVE INTENSIVE
SHUFFLE, CARIOCA,
BWD, CUTS, DECEL

VOLUME 130 YARDS 145 YARDS 155 YARDS VOLUME 125 YARDS 140 YARDS 150 YARDS VOLUME 950 YARDS 1100 YARDS 1300 YARDS
JUMPS & THROWS: MIOMETRIC (HORIZONTAL) JUMPS & THROWS: MIOMETRIC (VERTICAL) JUMPS & THROWS: MULTIPLANAR
INTENSITY LOW MEDIUM HIGH UNLOAD INTENSITY LOW MEDIUM HIGH UNLOAD INTENSITY LOW MEDIUM HIGH UNLOAD
BOX HOP w/ PAUSE 2X5 24-30" 2X5 24-30" 2X4 24-30" MB TOSS FOR 2X5 10 lbs 2X5 12 lbs 2X4 15 lbs SKATER HOP & 2X5 2X5 2X4
& STICK 1 MIN 1 MIN 1 MIN HEIGHT 1 MIN 1 MIN 1 MIN STICK 1 MIN 1 MIN 1 MIN
PLYO PUSH UP/ 3X4 12" 3X4 12" 3X3 12" MB PUSH PRESS 2X5 10 lbs 2X5 12 lbs 2X4 15 lbs 2X3 10 lbs 2X3 12 lbs 2X2 15 lbs
MB SIDE TOSS
UP TO BOX 1 MIN 1 MIN 1 MIN TOSS 1 MIN 1 MIN 1 MIN 1 MIN 1 MIN 1 MIN
MB SPLIT STANCE 2X5 10 lbs 2X5 12 lbs 2X4 15 lbs 2X2 10 lbs 2X2 12 lbs 1X2 15 lbs
MB GRANNY TOSS
CHEST TOSS 1 MIN 1 MIN 1 MIN 1 MIN 1 MIN 1 MIN
CORE LIFT CORE LIFT CORE LIFT
INTENSITY 80-82.5(55)% LOW 85-87.5-87.5(60)% MEDIUM 90-92.5-85(65)% HIGH UNLOAD INTENSITY 80-82.5(55)% LOW 85-87.5-87.5(60)% MEDIUM 90-92.5-85(65)% HIGH UNLOAD INTENSITY 70-75% LOW 75-80% MEDIUM 80-85% HIGH UNLOAD
REP WT RIR REP WT RIR REP WT RIR REP WT RIR REP WT RIR REP WT RIR REP WT RIR REP WT RIR REP WT RIR REP WT RIR REP WT RIR REP WT RIR
BACK SQUAT HEX BAR DEADLIFT FRONT SQUAT
X8 6-7 X8 5-6 X8 4-5 X8 6-7 X8 5-6 X8 4-5 X8 8-10 X8 7-8 X8 6-7
WU X 4-5 @ 60% X8 5-6 X8 4-5 X5 2-3 WU X 4-5 @ 60% X8 5-6 X8 4-5 X5 2-3 WU X 4-5 @ 65% X8 7-8 X8 6-7 X5 4-5
WU X 2-3 @ 75% X8 5 X8 4 X5 3-4 WU X 2-3 @ 75% X8 5 X8 4 X5 3-4 WU X 2-3 @ 80% X8 6-7 X8 5-6 X5 5-6
WU X 1 @ 90% X5 -25% X5 -25% X5 -20% WU X 1 @ 90% X5 -25% X5 -25% X5 -20% WU % of 1st WORK SET WAVE LOADING
WU % of 1st WORK SET WAVE LOADING WU % of 1st WORK SET WAVE LOADING LIGHT > MED > LIGHT
MED > HVY > MED MED > HVY > MED
REST= 3-5MIN REST= 3-5MIN REST= 3-5MIN
CORE LIFT CORE LIFT CORE LIFT
INTENSITY 80-82.5(55)% LOW 85-87.5-87.5(60)% MEDIUM 90-92.5-85(65)% HIGH UNLOAD INTENSITY MEDIUM MEDIUM MEDIUM UNLOAD INTENSITY 70-75% LOW 75-80% MEDIUM 80-85% HIGH UNLOAD
CLEAN GRIP REP WT RIR REP WT RIR REP WT RIR REP WT RIR CLEAN GRIP REP WT RIR REP WT RIR REP WT RIR REP WT RIR INCLINE BENCH REP WT RIR REP WT RIR REP WT RIR REP WT RIR
SHOULDER PRESS X8 6-7 X8 5-6 X8 4-5 SHOULDER SHRUG X8 X8 X8 PRESS X8 8-10 X8 7-8 X8 6-7
WU X 4-5 @ 65% X8 5-6 X8 4-5 X5 2-3 WU X 4-5 @ 65% X8 X8 X8 WU X 4-5 @ 65% X8 7-8 X8 6-7 X5 4-5
WU X 2-3 @ 80% X8 5 X8 4 X5 3-4 WU X 2-3 @ 80% X8 X8 X8 WU X 2-3 @ 80% X8 6-7 X8 5-6 X5 5-6
WU % of 1st WORK SET X5 -25% X5 -25% X5 -20% WU % of 1st WORK SET WU % of 1st WORK SET WAVE LOADING
WAVE LOADING LIGHT > MED > LIGHT
MED > HVY > MED
REST= 3-5MIN REST= 2-4 MIN REST= 3-5MIN
SUPPLEMENTAL SUPPLEMENTAL SUPPLEMENTAL
INTENSITY MEDIUM MEDIUM MEDIUM UNLOAD INTENSITY 80-82.5(55)% LOW 85-87.5-87.5(60)% MEDIUM 90-92.5-85(65)% HIGH UNLOAD INTENSITY 70-75% LOW 75-80% MEDIUM 80-85% HIGH UNLOAD
REP WT RIR REP WT RIR REP WT RIR REP WT RIR REP WT RIR REP WT RIR REP WT RIR REP WT RIR REP WT RIR REP WT RIR REP WT RIR REP WT RIR
DB FFE SPLIT SQUAT BB RDL REVERSE HYPER
X8 X8 X8 X8 6-7 X8 5-6 X8 4-5 X8 8-10 X8 7-8 X8 6-7
WU X 2-3 @ 75% X8 X8 X8 WU X 4-5 @ 65% X8 5-6 X8 4-5 X5 2-3 WU X 2-3 @ 75% X8 7-8 X8 6-7 X8 5-6
WU % of 1st WORK SET X8 X8 X8 WU X 2-3 @ 80% X8 5 X8 4 X5 3-4 WU % of 1st WORK SET X8 6-7 X8 5-6 X8 4-5
WU % of 1st WORK SET X5 -25% X5 -25% X5 -20%
WAVE LOADING
REST= 2-4 MIN REST= 3-5MIN MED > HVY > MED REST= 2-4 MIN
SUPPLEMENTAL AUXILIARY AUXILIARY
INTENSITY 80-82.5(55)% LOW 85-87.5-87.5(60)% MEDIUM 90-92.5-85(65)% HIGH UNLOAD INTENSITY LOW MEDIUM HIGH UNLOAD INTENSITY MEDIUM MEDIUM MEDIUM UNLOAD
REP WT RIR REP WT RIR REP WT RIR REP WT RIR REP WT RIR REP WT RIR REP WT RIR REP WT RIR REP WT RIR REP WT RIR REP WT RIR REP WT RIR
BENCH PRESS PULL UPS LAT PULLDOWN
X8 6-7 X8 5-6 X8 4-5 X8 X8 X8 X8 X8 X8
WU X 4-5 @ 60% X8 5-6 X8 4-5 X5 2-3 WU X 2-3 @ 75% X8 X8 X8 WU X 4-5 @ 75% X8 X8 X8
WU X 2-3 @ 75% X8 5 X8 4 X5 3-4 WU % of 1st WORK SET X8 X8 X8 WU % of 1st WORK SET X8 X8 X8
WU X 1 @ 90% X5 -25% X5 -25% X5 -20% REST= 2-4 MIN
WU % of 1st WORK SET WAVE LOADING NORDIC
2X5 3X5 4X5
REST= 3-5MIN MED > HVY > MED REST = 2 MIN REST= 2-4 MIN

WARM DOWN PROTOCOL WARM DOWN PROTOCOL WARM DOWN PROTOCOL

RPE ( 1 - 10 ) RPE ( 1 - 10 ) RPE ( 1 - 10 )
 LB's, RB's, TE's, QB's, LS, K, P
WARM UP 1: PERFORM THIS WARM UP DAILY BEFORE EACH SESSION EXTENSIVE TEMPO / AUXILIARY / ACTIVE RECOVERY BLOCK 1B
EXTENSIVE TEMPO / AUX / ACTIVE RECOVERY
HEAT UP 3/23/2021 3/30/2021 4/6/2021 4/13/2021 3/25/2021 4/1/2021 4/8/2021 4/15/2021
EASY SKIP FORWARD / BACKWARD X 20 YARDS EACH
EASY SHUFFLE X 20 YARDS EACH
TUESDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4 THURSDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4
EASY HIGH KNEE CARIOCA X 20 YARDS EACH
WARM UP 1 & HURDLE MOBILITY WARM UP 1 & HURDLE MOBILITY
STATIONARY MOBILITY
ROLLING X 3-5 EACH AEROBIC DEVELOPMENT BODY REGEN
HIP CROSSOVER X 5 EACH VOLUME LOW MEDIUM HIGH UNLOAD VOLUME LOW MEDIUM HIGH UNLOAD
LYING SIDE T-SPINE ROTATION X 5 EACH
4 X 100 LINEAR 5 X 100 LINEAR 5 X 100 LINEAR
DOUBLE LEG GLUTE BRIDGE X 5
SINGLE LEG GLUTE BRIDGE X 5 EACH REST/REP= WALK 50 REST/REP= WALK 50 REST/REP= WALK 50
GROUND OVERHEAD SHOULDER SLIDES X 10 REST/SET= 3 MIN REST/SET= 3 MIN REST/SET= 3 MIN
90-90 HIP FLOW X 3 EACH
TEMPOS: 4 X 100 CURVE 4 X 100 CURVE 6 X 100 CURVE
ALTERNATE HURDLE X 5 EACH
CAT/DOG X 10
BIRD/DOG X 5 EACH
6/10 EFFORT,
TALL,
REST/REP= WALK 50
REST/SET= 3 MIN
REST/REP= WALK 50
REST/SET= 3 MIN
REST/REP= WALK 50
REST/SET= 3 MIN RECOVERY SESSION:
PUSH UP+PIKE X 5-10 RELAXED,
ARM CIRCLES FWD/BWD X 10 EACH
REVERSE NORDIC X 10
STEP OVER
4 X 100 LINEAR
REST/REP= WALK 50
5 X 100 LINEAR
REST/REP= WALK 50
5 X 100 LINEAR
REST/REP= WALK 50
YOGA, POOL, MASSAGE, CHIRO, ART
THE ANKLE
3-WAY HIP X 3 EACH REST/SET= 3 MIN REST/SET= 3 MIN REST/SET= 3 MIN
SINGLE LEG GROIN X 5 EACH
CROSS CRAWLING X 5 YARDS EACH
DYNAMIC MOBILITY
REVERSE LUNGE w/ OVERHEAD REACH X 5 EACH (3 COUNT)
LUNGE w/ ELBOW IN-STEP X 20 YARDS (3 COUNT) TOTAL VOLUME 1200 YARDS 1400 YARDS 1600 YARDS TOTAL VOLUME
ALTERNATE SIDE SQUAT X 20 YARDS
TOE TOUCH JOG X 20 YARDS AUXILIARY CIRCUIT AUXILIARY CIRCUIT
WIDE RDL X 10 PATRICK STEP UP
OBLIQUE REACH X 5 EACH KNEE 2 X 10 KNEE
BOYWEIGHT SQUAT X 10
WARM UP 2: FOLLOWS WARM UP 1 ON MON / WED / FRI SCAP + PIKE
BIGS: RUDIMENT HOPS X 10 YARDS EACH - FWD / BWD / LEFT / RIGHT SHOULDER 2 X 10 SHOULDER
SKILL/COMBO: SL RUDIMENT HOPS X 5 YARDS EACH = FWD / BWD / LAT / MED
A SKIP X 10 YARDS BAND STANDING HIP FLEXION
A REPLACE X 10 YARDS HIP FLEXION 2 X 10 HIP FLEXION
DOUBLE A X 10 YARDS
A TRIPLE STICK X 10 YARDS DB REVERSE FLY
A RUN X 10 YARDS SHOULDER 2 X 10 SHOULDER
STRAIGHT LEG BOUNDS X 20 YARDS
ANKLE-BLEED X 20 YARDS MINI BAND LATERAL WALK-TALL
A RUN BLEED X 20 YARDS ABDUCTION 2 X 10 ABDUCTION
BUILDUP - 75-80%: BIGS @ 10y / COMBOS @ 20y / SKILLS @ 30y
BIGS: MB GROUND / COMBOS & SKILLS @ FALLING DB 1 ARM ROW
HORIZONTAL HORIZONTAL
WALK BACK: DOUBLE LEG DECEL HOPS X 5 2 X 10
PULL PULL
BUILDUP - 85-90%: BIGS @ 10y / COMBOS @ 20y / SKILLS @ 30y
BIGS: MB GROUND / COMBOS & SKILLS @ FALLING COPENHAGEN
WALK BACK: SINGLE LEG DECEL HOPS X 5 EACH ADDUCTION 2 X 10 ADDUCTION
PARTNER JUMP-NUDGE X 5 DOUBLE LEG / X 3 EACH SINGLE LEG
VERKHOSHANSKY INTRO JUMPS X 2 EACH BICEP CURL & TRICEP EXTENSION: YOUR CHOICE
BICEP & BICEP &
2 X 10
TRICEP TRICEP
HURDLE MOBILITY: FOLLOWS WARM UP 1 ON TUE / THU
SINGLE LEG FWD X 1 EACH KETTLEBELL 4 WAY TOE WALK
SINGLE LEG BWD X 1 EACH SHANK X 10 YARDS EACH SHANK
1 STEP X 2
1 STEP w/ HOP X 2 4-WAY NECK
LATERAL OVER-UNDER X 1 EACH - R/L NECK 2 X 10 NECK
FORWARD OVER-UNDER X 1 EACH
FORWARD UNDER w/ HOP X 2 WALL TIBIALIS
LATERAL UNDER w/ HOP & PIVOT X2 SHANK 2 X 10 SHANK

COOL DOWN: FOLLOWS EVERY TRAINING SESSION REVERSE TRUNK TWIST & DYNAMIC SIDE PLANK
MODIFIED COUCH STRETCH - AIS - X 5-10 EACH @ 2 SECONDS CORE 2 X 10 / 2 X 10 CORE
MODIFIED PIRIFORMIS STRETCH - AIS - X 5-10 EACH @ 2 SECONDS
STANDING ELEVATED GROIN STRETCH - AIS - 5-10 EACH @ 2 SECONDS AB WHEEL & BAND KNEELING PALLOF PRESS
STANDING HAMSTRING w/ TRUNK TWIST - AIS - X 5-10 EACH @ 2 SECONDS CORE 2 X 10 / 2 X 10 CORE
BAND LAT STRETCH - CONTRACT/RELAX - X 5-10 EACH @ 2 SECONDS
BAND PEC STRETCH - CONTRACT/RELAX - X 5-10 EACH @ 2 SECONDS
RPE (1-10) RPE (1-10)
BAND/DOWEL SHOULDER OVER-BACK & SIDE BEND X 10 & 10