HOW TO READ THE WORKOUT

NAME: :POSITION
ALL PRE-ACTIVITY PREPARATION/WARM UPS ARE TO BE DONE BEFORE ANY WEIGHT LIFTING OR RUNNING IS
PERFORMED.
PROGRAM: OFFSEASON I PHASE: ONE MON: TOTAL WED: LOWER FRI: UPPER
PRE-ACTIVITY PREPARATION CIRCUIT PRE-ACTIVITY PREPARATION CIRCUIT PRE-ACTIVITY PREPARATION CIRCUIT
1.) FOAM ROLL 2.) DYNAMIC WARM-UP 3.) MOBILITY 1.) FOAM ROLL 2.) DYNAMIC WARM-UP 3.) MOBILITY 1.) FOAM ROLL 2.) DYNAMIC WARM-UP 3.) MOBILITY
CALVES HIGH KNEE/BUTT KICK 1/2 KNEELING ANKLE MOBILITY CALVES SIDE TALL SHUFFLE IN THE WINDOW/OUT THE WINDOW CALVES FOREARM INSTEP + NEAR HAND OPEN KNEELING T-SPINE

QUADS LUNGE + HIP LIFT 2x10ea QUADS SIDE LOW SHUFFLE 2x10ea QUADS REVERSE LUNGE REACH AND TWIST 2x10ea

GLUTES REVERSE LUNGE AND REACH GLUTES HIP CRADLE WALK GLUTES SHUFFLE OPEN GATE

LOW BACK KNEE HUG LOW BACK SIDE LUNGE LOW BACK BACKWARDS C-SKIP

UPPER BACK REVERSE HAMSTRING 4.) FOOTWORK UPPER BACK LATERAL BOUNDS 4.) FOOTWORK UPPER BACK HIGH KNEE CROSSOVER 4.) FOOTWORK
FRANKENSTEINS JUMP ROPE x100 SIDE SHUFFLE SQUAT + HIP RAISE DOT DRILL - 4x:15 seconds PLATFORM QUICKS - 2x:10seconds

STEP UP
ATHLETE'S
MONDAY'S WRITE THE WEDNESDAY'S FRIDAY'S
MONDAY'S EXERCISES FOR WORKOUT WEIGHT /REPS WRITE IN DATES WORKOUT WORKOUT
SCISSORS
BLOCK 1. WEEK 1 PERFORMED IN WEEK 1 WEEK 1 2 FOOT UP AND DOWN
THS BOX.

MONDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4

WEDNESDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4
FRIDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4

TOTAL rep % wt rep % wt rep % wt rep % wt LOWER rep % wt rep % wt rep % wt rep % wt UPPER rep % wt rep % wt rep % wt rep % wt

HANG CLEAN PULL x5 50% x5 50% x5 55% x5 55% GOBLET SPLIT SQUAT x6 x8 x10 x12 BENCH PRESS x12 50% x12 50% x12 55% x12 55%

FROM MID THIGH x5 50% x5 50% x5 55% x5 55% x6 x8 x10 x12 x12 50% x12 50% x12 55% x12 55%

2 SETS OF 5 x5 50% x5 55% x5 55% x6 x8 x10 x12 x12 50% x12 55% x12 55%
REPS AT 50% OF
THE x5 55% x5 55%
ATHLETE'S 1
REP MAX

GOBLET SQUAT x5 x6 x7 x8 INVERTED ROW x6 x6 x8 x10 RACK DEADLIFT x5 50% x5 55% x8 60% x8 60%

x5 x6 x7 x8 x6 x6 x8 x10 x5 50% x5 55% x8 60% x8 60%

x5 x6 x7 x8 x6 x6 x8 x10 x5 55% x8 60%

3 SETS OF 5
REPS

PUSH UP x10-15 x10-15 x15-20 x15-20 DB SWING x8 x8 x8 x10 GOBLET SQUAT x8 x8 x8 x8

x10-15 x10-15 x15-20 x15-20 x8 x8 x8 x10 x8 x8 x8 x8

2 SETS OF 10-15 x8 x10 x8 x8 x8 x8
REPS

NEGATIVE CHIN UP x5 x6 x7 x8 BODYWEIGHT 45o x8ea x10ea x12ea x12ea STANDING BB PRESS x12 x12 x10 x10

x5 x6 x7 x8 LUNGE x8ea x10ea x12ea x12ea x12 x12 x10 x10

2 SETS OF 5
x12 x12 x10 x10
REPS

x10ea x10ea x12ea x12ea DB HANG CLEAN x6 x8 x6 x8 TURKISH GET UP x3ea x4ea x3ea x4ea
BODYWEIGHT STEP UP
x10ea x10ea x12ea x12ea x6 x8 x6 x8 x3ea x4ea x3ea x4ea
2 SETS OF 10
x6 x8 x3ea x4ea
REPS EACH LEG

TEAM ABS TEAM ABS TEAM ABS

STRETCH STRETCH STRETCH
COMMENTS: COMMENTS: COMMENTS:
ENTER COMMENTS HERE BY COACH OR ATHLETE. CAN BE (COACH) "YOU SLIGHTLY
INJURED YOUR SHOULDER IN PRACTICE FRIDAY, GO A LITTLE LIGHTER IN WEEK 3
UPPER BODY EXERCISES" OR (ATHLETE) "I HAD A TEST MONDAY THAT I STUDIED FOR
ALL NIGHT. I DIDN'T GET MUCH SLEEP AND HAD VERY LITTLE ENERGY FOR THE
WORKOUT."
ANY FEEDBACK IS GOOD FEEDBACK.

WE DON’T USE MACHINES. WE MAKE THEM.

 Elite OFF Season Program
NAME: :POSITION

START IN GYM or FIELD START IN GYM or FIELD START IN GYM or FIELD

MOBILITY 1 MOBILITY 2 MOBILITY 1
Stationary Warm Up #1 or Dynamic Warm Up #1 Stationary Warm Up #2 or Dynamic Warm Up 2 Stationary Warm Up #1 or Dynamic Warm Up #1
*See SAQ Sheet *See SAQ Sheet *See SAQ Sheet
WATCH WEIGHTROOM WALK-THROUGH VIDEO WATCH WEIGHTROOM WALK-THROUGH VIDEO WATCH WEIGHTROOM WALK-THROUGH VIDEO
MONDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4
WEDNESDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4
FRIDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4

TOTAL rep % wt rep % wt rep % wt rep % wt LOWER rep % wt rep % wt rep % wt rep % wt UPPER rep % wt rep % wt rep % wt rep % wt

A3. CLEAN SHRUG PULL FROM HANGx3 55% x3 55% x3 65% x3 65%
A1.Deadlift x5 55% x5 55% x5 60% x5 60% A1.Clean High Pull from Hang x5 55% x5 55% x3 65% x3 65%

WK 1-2 TEMPO 3:2:1 x3 60% x3 60% x3 75% x3 75% (First 2 sets are regular DLs) x5 60% x5 60% x5 65% x5 65% A2. Broad Jump 3x2 x5 60% x5 60% x3 75% x3 75%

WK 3-4 TEMPO 1:5:1 x3 65% x3 65% x3 80% x3 82% WK 1-2 TEMPO 3:2:1 x4 65% x4 70% x3 70% x2 75% A3. DB SA Kneeling Press 3x8eax5 65% x5 65% x3 80% x3 82%

A2. Vertical Jump 3x2 ea x3 70% x3 70% x3 83% x3 87% WK 3-4 TEMPO 1:5:1 x4 75% x4 75% x3 75% x2 80% x5 70% x5 70% x3 83% x3 87%

A3. Down Dog x3 75% x3 85% x3 93% A2. Speed Skater for Distance 3x2eax4 75% x4 80% x3 75% x2 83% x5 75% x3 85% x3 93%

Eccentrics + Iso Eccentrics + Iso Isometics Isometrics A3. 90/90 Trans 3x10 Eccentrics + Iso Eccentrics + Iso Isometics Isometrics

B1. Front Squat x5 55% x5 55% x5 60% x5 60% B1. Bench Press x5 50% x5 55% x5 60% x5 60% B1. BB Explosive Lunge x5ea x5ea x5ea x5ea

(First 2 sets are regular Front Squats) x5 65% x5 65% x5 65% x5 65% (First 2 sets are regular Bench) x5 60% x5 65% x5 65% x5 65%
B2. Split Jumps 3x3ea x5ea x5ea x5ea x5ea

WK 1-2 TEMPO 3:2:1 x4 65% x4 70% x3 70% x2 75% WK 1-2 TEMPO 3:2:1 x4 65% x4 70% x3 70% x2 75% B3. Bird Dog 3x5ea x5ea x5ea x5ea x5ea

WK 3-4 TEMPO 1:5:1 x4 75% x4 75% x3 75% x2 80% WK 3-4 TEMPO 1:5:1 x4 75% x4 75% x3 75% x2 80% x5ea x5ea x5ea

B2. Glute Bride w/I Reach 3x10 x4 75% x4 80% x3 75% x2 83%
B2. SA DB Row 4x6ea x4 75% x4 80% x3 75% x2 83%

B3. MB Goin Squeeze 3x20secs Eccentrics + Iso Eccentrics + Iso Isometics Isometrics B3.MB Alt. Slam Eccentrics + Iso Eccentrics + Iso Isometics Isometrics Add 5-10 lbs ea wk Add 5-10 lbs ea wk

B4.Lat Stretch 4x10 secs ea

C1. Military Press x10 x8 x6 x10 C1. FFE Split Squat x5ea x5ea x5ea x5ea C1. DB Shrug x10ea x10ea x12ea x14ea

C2. Pull Up 3x x10 x8 x6 x8

C2.Iso Lunge Hold 2x15 secs ea x5ea x5ea x5ea x5ea SUPERSET WITH x10ea x10ea x12ea x14ea

WK 1-2 ISO Hold.- 20 Secs at top! x10 x8 x6 x6 C3. Kneeling Rockers 2x10 secs ea x5ea x5ea x5ea x5ea C2. All 4's Neck 2x30 secs x10ea x12ea x14ea

WK 3-4 Ecc. 5 Sec on way down x4! x10 x8 x6 x4 x5ea x5ea x5ea SUPERSET WITH
C3.MB Side Toss 3x5 C3. Spikes 2x10
Add 5-10 lbs ea wk Add 5-10 lbs ea wk

D1. 30 Second Push Up D1. Plate Front Raise x5 1 set 1 set 2 sets 2sets D1. BB RDL x3ea 70% x3ea 75% x3ea 80% x3ea 85%
D2. Plate Side Raise x5 WK 1-2 TEMPO 3:2:1 x3ea 70% x3ea 75% x3ea 80% x3ea 90%

D3. Manual Front Raise x5 WK 3-4 TEMPO 1:5:1 Eccentrics + Iso Eccentrics + Iso Isometics Isometrics

D4. Manual Side Raise x5 D2. Goblet Lateral Lunge 2x5ea Use HANG CLEAN Max for RDL Use HANG CLEAN Max for RDL

E1. Lateral Step Up x5ea x5ea LOWER BODY FINISHER x15secs ea x20 sec ea x25 sec ea x30 sec ea UPPER BODY FINISHER x30 ses ea x30 ses ea x30 ses ea x30 ses ea
Front to Back, Side to Side, Alt.
E2. SL DB RDL 2x8ea x5ea x5ea Lunge, Body Wt. Squat Plate Swing, Inverted Rows,
x5ea
Alt. Plate Swing, Push Ups

1 Min of total work 1:20 of total work 1:40 of total work 2 Min of total work 2 Min of total work 2 Min of total work 2 Min of total work 2 Min of total work

F1. DB Hammer Curl x15 secs ea x20 secs ea x25 secs ea x30 secs ea

F2. Bench Dips x15 secs ea x20 secs ea x25 secs ea x30 secs ea

F3. Plate Grip Around World x15 secs ea x20 secs ea x25 secs ea x30 secs ea

F4. Bar Curl x15 secs ea x20 secs ea x25 secs ea x30 secs ea

EXTRA EXTRA EXTRA

DB Incline Bench x10 x10 x12 x14 DB Skulls x10 x10 x12 x14 Wall Sit x60 secs x65 secs x70 secs x75 seccs
Rev Flys x10 x10 x12 x14 Bar Hang x60 secs x10 x10 x12 x14 DB Hold x 60secs
x10

BODYWEIGHT ABS BODYWEIGHT ABS BODYWEIGHT ABS

OPTIONAL: OPTIONAL: OPTIONAL:
FOAM ROLL CIRCUIT FOAM ROLL CIRCUIT FOAM ROLL CIRCUIT

Train To WIN!
 Elite OFF Season Program
NAME: :POSITION

START IN GYM or FIELD START IN GYM or FIELD START IN GYM or FIELD

MOBILITY 1 MOBILITY 2 MOBILITY 1
Stationary Warm Up #1 or Dynamic Warm Up #1 Stationary Warm Up #2 or Dynamic Warm Up 2 Stationary Warm Up #1 or Dynamic Warm Up #1
*See SAQ Sheet *See SAQ Sheet *See SAQ Sheet

MONDAY WEEK 5 WEEK 6 WEEK 7 WEEK 8

WEDNESDAY WEEK 5 WEEK 6 WEEK 7 WEEK 8
FRIDAY WEEK 5 WEEK 6 WEEK 7 WEEK 8

TOTAL rep % wt rep % wt rep % wt rep % wt LOWER rep % wt rep % wt rep % wt rep % wt UPPER rep % wt rep % wt rep % wt rep % wt

A1. Hang Clean x5 55% x5 55% x3 65% x3 65%

A1.Deadlift x10 60% x10 60% x10 60% x8 60% A1.Hang Clean Complex x5 50% x4 55% x3 50% x2 55%

x5 60% x5 60% x3 75% x3 75% WK 7 Add Chains or Bands x8 65% x8 65% x8 65% x6 65% (Shurg Pull, High Pull, Hang Clean) x5 55% x4 60% x3 60% x2 65%

A2. SL Vert. Jump 3x2 ea x5 65% x5 65% x3 80% x3 82% A2. Speed Skater 3x2ea x5 70% x6 70% x5 70% x5 75% A2. SL Broad Jump 3x2 x5 60% x4 65% x3 65% x2 70%

A3. SA Down Dog 3x5ea x5 70% x5 70% x3 83% x3 87% A3. Ecc. Glute Raise 3x5ea x5 75% x5 80% x5 75% x5 80% A3. DB SA Kneeling Press 3x8ea x4 65% x3 70% x2 75%

x5 75% x3 85% x3 93% NEW MAX x5 80% x4 85%

NEW 3REP Max Regular Regular Bands or Chains x3 93% NEW MAX

B1. Front Squat x10 60% x10 60% x10 60% x8 60% B1. Bench Press x10 60% x10 60% x10 60% x8 60% B1. BACK SQUAT x5 65% x5 72% x3 80% x2 65%

WK 7 Add Chains or Bands x8 65% x8 65% x8 65% x6 65% WK 7 Add Chains or Bands x8 65% x8 65% x8 65% x6 65% Light and Fast x5 65% x5 72% x3 80% x2 75%

B2. Glute Bride S/L elevated 3x6 ea x5 70% x6 70% x5 70% x5 75%
B2. SA DB Row 4x6ea x5 70% x6 70% x5 70% x5 75% B2. Double Leg Glute Bridge 4x8x5 65% x5 72% x3 80% x2 82%

B3. COPENHAGEN GROIN BENCH 3x5ea x5 75% x5 80% x5 75% x5 80% Unsupported Row x5 75% x5 80% x5 75% x5 80% B3. Worlds Greatest Stretch 4X10 sec eax5 65% x5 72% x3 80% x2 85%

x5 80% x4 85% B3.Kneeling MB Alt. Slam 3x6 x5 80% x4 85%

x3 93% NEW MAX B4.Lat Stretch 4x10 secs ea x3 93% NEW MAX

Regular Regular Bands or Chains Regular Regular Regular Bands or Chains Regular

C1. Incline Bench Press x10 x10 x12 x10 C1. DB RFE Split Squat x5ea x5ea x5ea x5ea C1. DB or BB Shrug drop set x10 + 10 x12 + 12 x10 + 10 +10 x10 + 10 +10

C2. Pull Up 3x8 x10 x10 x12 x8 C2.Split Squat Pulses 3x10ea x5ea x5ea x5ea x5ea SUPERSET WITH x10 + 10 x12 + 12 x10 + 10 + 10 x10 + 10 + 10

WK 5-6 regular reps x10 x10 x12 x6 C3. Alt. Split Lunge Jumps 3x2ea x5ea x5ea x5ea x5ea C2. Front & Back Manual 2x4 ea
WK 7-8 Add weight x10 x12 x4 x5ea x5ea x5ea SUPERSET WITH
C3.Split Stance MB Side Toss 3x3ea C3. Spikes 2x10
Add 5-10 lbs ea wk Add 5-10 lbs ea wk

D1. 30 Second Push Up D1. Plate Front Raises x5 1 set 1 set 2 sets 2sets D1. BB RDL x3ea 90% x3ea 90% x3ea 90% x3ea 95%

D2. Plate Side Raises x5 D2. DB Rev Lunge 2x5ea x3ea 90% x3ea 95% x3ea 100% x3ea 105%

D3. Manual Front Raises x5 Regular Regular Regular Regular

D4. Manual Side Raises x5 Use HANG CLEAN Max for RDL Use HANG CLEAN Max for RDL

E1. Front Rack Lateral Step Up x5ea x5ea x5ea x5ea BODY WT. FINISHER E1. BB Reverse Curl x:30s x:40s x:50s x:30s

E2. DB RDL 2x8 x5ea x5ea x5ea x5ea Push Ups x10, Alt. Lunges x20, SUPERSET WITH x:30s x:40s x:50s x:30s

x5ea x5ea x5ea

BW Squats x30, Sit ups x40 E2. Push-Up Isometric Hold
Record Time Record Time Record Time Record Time

UPPER BODY FINISHER x30 ses ea x30 ses ea x30 ses ea x30 ses ea

Plate Swing, Inverted Rows,

Alt. Plate Swing, Push Ups

2 Min of total work 2 Min of total work 2 Min of total work 2 Min of total work

EXTRA EXTRA EXTRA

DB Bench x10 x10 x12 x14 DB Skulls x10 x10 x12 x14 Wall Sit x60 secs x65 secs x70 secs x75 seccs
Rev Flys x10 x10 x12 x14 Bar Hang x60 secs x10 x10 x12 x14 DB Hold x 60secs
x10

BODYWEIGHT ABS BODYWEIGHT ABS BODYWEIGHT ABS

OPTIONAL: OPTIONAL: OPTIONAL:
FOAM ROLL CIRCUIT FOAM ROLL CIRCUIT FOAM ROLL CIRCUIT

Train To WIN!
 Elite OFF Season Program
NAME: :POSITION

START IN GYM or FIELD START IN GYM or FIELD START IN GYM or FIELD

MOBILITY 2 MOBILITY 1 MOBILITY 2
Stationary Warm Up #3 or Dynamic Warm Up #3 Stationary Warm Up #2 or Dynamic Warm Up 2 Stationary Warm Up #1 or Dynamic Warm Up #1
*See SAQ Sheet *See SAQ Sheet *See SAQ Sheet

MONDAY WEEK 9
UNLOAD
WEEK 10 WEEK 11 WEEK 12
WEDNESDAY WEEK 9
UNLOAD
WEEK 10 WEEK 11 WEEK 12
FRIDAY WEEK 9
UNLOAD
WEEK 10 WEEK 11 WEEK 12

TOTAL rep % wt rep % wt rep % wt rep % wt LOWER rep % wt rep % wt rep % wt rep % wt UPPER rep % wt rep % wt rep % wt rep % wt

x3+1 55% x5 55% x3 65% x3 65%

A1.Deadlift x5 60% x5 60% x4 60% x5 60% A1.Hang Clean + Push Press x3 50% x3 55% x2 50% x2 55%
A1. Shrug Pull OVERLOAD + Hang Clean
x3+1 65% x5 60% x3 75% x3 75% x5 70% x5 70% x4 70% x3 70% x3 55% x3 60% x2 60% x2 65%

WK 12 Only HANG CLEAN! x3+1 75% x5 65% x3 80% x3 82% A2. MB Speed Skater 3x2ea x5 75% x4 80% x4 80% x1 80% A2. Cont. Broad Jump 3x3 x3 60% x3 65% x2 65% x2 70%
A2. Vert to BJ w/i push 3x1ea x3+1 75% x5 70% x3 83% x3 87% A3. 90/90 Transitions 3x10 x3 85% x2 85% x1 87% A3. Side Plank 3x10 secs ea x3 65% x2 70% x2 75%
A3. Bear Position Lift off 3x5ea x5 75% x3 85% x3 93% NEW MAX x3 89% x2 90% x1 94%

NEW 1REP Max x3 89% x2 95% x1 NEW MAX

B1. Front Squat x5 60% x5 60% x4 60% x5 60% B1. Bench Press x5 60% x5 60% x4 60% x5 60% B1. Goblet Squat W/I Pause x10 x10 x12 x15

x5 70% x5 70% x4 70% x3 70% x5 70% x5 70% x4 70% x3 70% x10 x10 x12 x15

B2. Hamstring Crawl Out 3x5 Ea x5 75% x4 80% x4 80% x1 80%

B2. 2 Arm DB Row 3x6ea x5 75% x4 80% x4 80% x1 80% B2. Lateral Lunge Iso hold 3x15secea
x10 x10 x12 x15

x3 85% x2 85% x1 87% x3 85% x2 85% x1 87% B3.Worlds Greatest Stretch x10 x12 x15
B3. COPENHAGEN straight leg GROIN BENCH 3x5br
x3 89% x2 90% x1 93% B3. SL Kneeling MB Alt. Slam 3x6 x3 89% x2 90% x1 93% 3x10 secs ea
x3 89% x2 95% x1 97.5 0% B4. Lat Stretch 3x10 secs ea x3 89% x2 95% x1 97.5 0%

Regular Regular Regular x1 NEW MAX Regular Regular Regular x1 NEW MAX

C1. DB Bench Press x10 x10 x12 x10 C1. DB Walking Lunge x5ea x5ea x5ea x5ea C1. DB SA Shrug x10 x12 x10 x12

C2. Pull Up 3x8 x10 x10 x12 x8 C2.Goblet Lateral Lunge 3x5ea x5ea x5ea x5ea x5ea SUPERSET WITH x10 x12 x10 x12

WK 12 1 set AMAP x10 x10 x12 x6 C3. Alt. Split Lunge Jump 3x2ea x5ea x5ea x5ea x5ea C2. F & B Manual on bench 1x4 ea x10 x12

x10 x12 x4 x5ea x5ea x5ea SUPERSET WITH

C3. Kneeling Split Stance MB Side Toss 3x3ea C3. DB Seated Press 2x8ea
Add 5-10 lbs ea wk Add 5-10 lbs ea wk

D1. 30 Second Push Up D1. Plate Front Raises x5 1 set 1 set 2 sets 2sets D1. DB Step Ups x5ea x5ea x5ea x5ea

D2. Plate Side Raises x5 D2. Plate Pinch Grip 2x30ea x5ea x5ea x5ea x5ea

D3. Manual Front Raises x5 x5ea x5ea x5ea

D4. Manual Side Raises x5

E1. OH Lateral Step Up x5ea x5ea x5ea x5ea LOWER FINISHER E1. BB CURL x:30s x:40s x:50s x:30s

E2. BB Goodmorning 2x8 x5ea x5ea x5ea x5ea Walking Lunge x25 reps SUPERSET WITH x:30s x:40s x:50s x:30s

x5ea x5ea x5ea Wall Sit as Team 105secs. E2. CLOSE GRIP PUSH-UP
Increse 5 reps each week Record Time Record Time Record Time Record Time

RACK FINISHER x30 ses ea x30 ses ea x30 ses ea x30 ses ea

Bar Curls x30s

Push ups x30s
Seated Plate Raise x30s
Plate side raises x30s
2 Min of total work 2 Min of total work 2 Min of total work 2 Min of total work

EXTRA EXTRA EXTRA

DB Incline Bench x10 x10 x12 x14 DB Skulls x10 x10 x12 x14 Step Ups x10 ea x10 ea x10 ea x10 ea
Rev Flys x10 x10 x12 x14 Bar Hang x60 secs x10 x10 x12 x14 DB Hold x 60secs x10 ea x10 ea x10 ea

x10

BODYWEIGHT ABS BODYWEIGHT ABS BODYWEIGHT ABS

OPTIONAL: OPTIONAL: OPTIONAL:
FOAM ROLL CIRCUIT FOAM ROLL CIRCUIT FOAM ROLL CIRCUIT

Train To WIN!
NAME:
Elite OFF Season Program :POSITION
PROGRAM: Off-Season 1- STRENGTH/Hypertrophy

Start On Field Start On Field Start On Field Start On Field

Mobility 1 WATCH WEIGHTROOM WALK-THROUGH VIDEO
Mobility 3 WATCH WEIGHTROOM WALK-THROUGH VIDEO
Mobility 1 WATCH WEIGHTROOM WALK-THROUGH VIDEO
Mobility 3 WATCH WEIGHTROOM WALK-THROUGH VIDEO
Stationary #1 Dynamic #1 Stationary #1 Dynamic #1 Stationary #1 Dynamic #1 Stationary #1 Dynamic #1
*See OFF Season SAQ *See OFF Season SAQ *See OFF Season SAQ *See OFF Season SAQ
WEEK 1 WEEK 2 WEEK 1 WEEK 2 WEEK 1 WEEK 2 WEEK 1 WEEK 2
MONDAY TUESDAY THURSDAY FRIDAY
OLYMPIC rep % wt rep % wt OLYMPIC rep % wt rep % wt OLYMPIC rep % wt rep % wt rep % wt rep % wt

A1. Clean Shrug Pull from Hang x3 55% x3 55% A1.Clean High Pull from Hang x5 55% x5 55% A1. DB Snatch x4ea x4ea A1. Deadlift x5 55% x5 55%

TEMPO 3:2:1 x3 60% x3 60% (Light and Fast) x5 60% x5 60% A2. Speed Skater for Distance 3x2eax4ea x4ea TEMPO 3:2:1 x5 65% x5 65%

A2. Vertical Jump 3x2 ea x3 65% x3 65% A2. Broad Jump 3x2 x5 65% x5 65% A3. Iso Y'T'W 3x20sec ea x4ea x4ea A2. 90/90 Transitions 3x10 x4 70% x4 75%

A3. Down Dog 3x20 secs x3 70% x3 70% A3. Kneeling Rockers 3x10 x5 70% x5 70% x4ea A3. Side Plank 3x10 secs ea x4 75% x4 80%

x3 75% x5 75% x4 75% x4 80%

USE Hang Clean Max

Eccentrics + Iso Eccentrics + Iso Eccentrics + Iso Eccentrics + Iso
rep % wt rep % wt rep % wt rep % wt rep % wt rep % wt
ASSISTED LIFT #1
B1. Bench Press x5 55% x5 55% B1. Front Squat x5 55% x5 55% B1. Military Press x10 x10 B1. BB Explosive Lunge x5ea x5ea

TEMPO 3:2:1 x5 65% x5 65% TEMPO 3:2:1 x5 65% x5 65% B2. Iso Pull Up OR x10 x10 B2. Split Jumps 3x3ea x5ea x5ea

B2. SA DB Row x5 70% x5 75%

B2. Glute Bride w/I Reach 4x10 x4 70% x4 75% B2. SA Kneeling Band Pull-Down 3x10 x10 x10 B3. Bird Dog 3x5ea
B3. MB Alt. Slam x5 75% x5 80% B3. MB Groin Squeeze 4x20secs x4 75% x4 80% 15-20 second Iso Hold on Pull Up x10

B4. Lat Stretch x5 75% x5 80% x4 75% x4 80% B3. MB Side Toss 3x5ea B4. Iso Pull Up 3x20 sec OR
(First 2 sets are regular Bench) (First 2 sets are regular Squats) B4. SA Kneeling Band Pull-Down 3x10
Eccentrics + Iso Eccentrics + Iso Eccentrics + Iso Eccentrics + Iso
ASSISTED LIFT #1 ASSISTED LIFT #1 ASSISTED LIFT #1 ASSISTED LIFT #1
C1. SHRUGS x10 x10 C1. BB RDL x3ea 70% x3ea 75% C1. DB SHRUGS x10 x10 C1. ISO Lunge Hold x15sec ea x20 sec ea

C2. All 4's Neck - x30 sec x10 x10 TEMPO 3:2:1 x3ea 70% x3ea 80% C2. MANUAL NECK S/S - 2x5 x10 x10 C2. Wall Sits as TEAM x 60 sec ea
x10 C2. Lateral Step Up 2x5ea Increase 5 secs every week

Eccentrics + Iso Eccentrics + Iso

Upper Finisher Lower Finisher
D1. 30 Second Push Up x30 Secs x30secs Side to Side x15ses s20secs D1. Plate Front Raise x5ea x5ea

Alt. Lunges x15ses s20secs D2. Plate Side Raise

Step Taps x15ses s20secs D3. Manual Front x5
BW Squats x15ses s20secs D4. Manual Side x5

E1. DB Hammer Curl x15secs x20secs

E2. Bench Dips x15secs x20secs

E3. Plate Grip Around World x15secs x20secs

E4. Bar Curl x15secs x20secs

EXTRA EXTRA EXTRAs EXTRA

DB INCLINE BENCH 3x12 3x12 DB STEP UP 3x12 3x12 INCLINE BENCH 4x5 4x5 LEG PRESS 3x10 3x10

REV. GRIP LAT PULL 3x12 3x12 LEG CURL 3x12 3x12 INVERTED ROW 4x10 4x10 DB LUNGE 3x10 3x10

SA DB HOLD x:30s Ea x:30s Ea DB HOLDS 1x:60s 1x:60s BAR HANG 1x:60s 1x:60s DB GOBLET WALKING LUNGE 1x:30s Ea 1x:30s Ea

Everything You Need Is INSIDE YOU!

NAME:
Elite OFF Season Program :POSITION

Start On Field Start On Field Start On Field Start On Field

Mobility 3 Mobility 3 Mobility 3 Mobility 3
Stationary #1 Dynamic #1 Stationary #1 Dynamic #1 Stationary #1 Dynamic #1 Stationary #1 Dynamic #1
*See OFF Season SAQ *See OFF Season SAQ *See OFF Season SAQ *See OFF Season SAQ
WEEK 3 WEEK 4 WEEK 3 WEEK 4 WEEK 3 WEEK 4 WEEK 3 WEEK 4
MONDAY TUESDAY THURSDAY FRIDAY
OLYMPIC rep % wt rep % wt OLYMPIC rep % wt rep % wt OLYMPIC rep % wt rep % wt rep % wt rep % wt

A1. Clean Shrug Pull from Hang x3 65% x3 65% A1.Clean High Pull from Hang x3 65% x3 65% A1. DB Snatch x4ea x3ea A1. Deadlift x5 55% x5 55%

TEMPO 1:5:1 x3 75% x3 75% x3 75% x3 75% A2. Speed Skater for Distance 3x2eax4ea x3ea TEMPO 1:5:1 x5 65% x5 65%

A2. Vertical Jump 3x2 ea x3 82% x3 83% A2. Broad Jump 3x2 x3 82% x2 83% A3. Iso Y'T'W 3x20sec ea x4ea x3ea A2. 90/90 Transitions 3x10 x3 70% x3 75%

A3. Down Dog 3x20 secs x3 85% x3 87% A3. Kneeling Rockers 3x10 x3 85% x2 87% x4ea x3ea A3. Side Plank 3x10 secs ea x3 75% x3 80%

x3 89% x3 93% x3 89% x2 93% x3 75% x3 83%

(First 2 sets are regular DLs)

USE Hang Clean Max

Isometrics Isometrics Isometrics Isometrics
rep % wt rep % wt rep % wt rep % wt rep % wt rep % wt
ASSISTED LIFT #1
B1. Bench Press x5 55% x5 55% B1. Front Squat x5 55% x5 55% B1. Military Press x12 x10 B1. BB Explosive Lunge x5ea x5ea

TEMPO 1:5:1 x5 65% x5 65% TEMPO 1:5:1 x5 65% x5 65% B2. Iso Pull Up 3x20 sec OR x12 x8 B2. Split Jumps 3x3ea x5ea x5ea

B2. SA DB Row x3 70% x3 75%

B2. Glute Bride w/I Reach 4x10 x3 70% x3 75% B2. SA Kneeling Band Pull-Down 3x10x12 x6 B3. Bird Dog 3x5ea x5ea x5ea

B3. MB Alt. Slam x3 75% x3 80% B3. MB Groin Squeeze 4x20secs x3 75% x3 80% 5sec Eccentric x5 reps x4 x5ea

B4. Lat Stretch x3 75% x3 83% x3 75% x3 83% B3. MB Side Toss 3x5ea
Bump up 5 lbs ea set from Bump up 5 lbs ea set from
(First 2 sets are regular Bench) (First 2 sets are regular Squats) last week last week

Isometrics Isometrics Isometrics Isometrics

ASSISTED LIFT #1 ASSISTED LIFT #1 ASSISTED LIFT #1 ASSISTED LIFT #1
C1. SHRUGS x12 x14 C1. BB RDL x3ea 80% x3ea 85% C1. DB SHRUGS x10 x12 C1. ISO Lunge Hold x25sec ea x30 sec ea

C2. All 4's Neck - x30 sec x12 x14 TEMPO 3:2:1 x3ea 80% x3ea 90% C2. MANUAL NECK S/S - 2x5 x10 x12 C2. Wall Sits as TEAM x 65 sec ea
x12 x14 C2. Lateral Step Up 2x5ea x10 x12

Isometrics Isometrics
Upper Finisher Lower Finisher
D1. 30 Second Push Up x30 Secs x30secs Side to Side x25ses x30secs D1. Plate Front Raise x5 2 sets 2 sets

Alt. Lunges x25ses x30secs D2. Plate Side Raise x5

Step Taps x25ses x30secs D3. Manual Front x5
BW Squats x25ses x30secs D4. Manual Side x5

WEIGHTED ABS LOWER CORE (ON BENCH OR GROUND)

E1. DB Hammer Curl x25secs x30secs V-UPS x10 x10 HANDS ON BENCH x10 x10

E2. Bench Dips x25secs x30secs RUSSIAN TWISTS x20 x20 ON HEAD x10 x10

E3. Plate Grip Around World x25secs x30secs SIT THROUGHS x10 x10 CRUCIFIX x10 x10

E4. Bar Curl x25secs x30secs RUSSIAN TWISTS x20 x20 ON LOWER BENCH x10 x10

OPPOSITE HEEL TOUCH x10 x10

60 SEC OF STEEL x60 Seconds x60 Seconds FINISHER x30 secs x30 secs

EXTRA EXTRA (Done After Conditioning) EXTRA EXTRAs (Done After Conditioning)
DB STEP UP 3x12 3x12 DB INCLINE BENCH 3x12 3x12 LEG PRESS 3x10 3x10 INCLINE BENCH 4x5 4x5

LEG CURL 3x12 3x12 REV. GRIP LAT PULL 3x12 3x12 DB LUNGE 3x10 3x10 INVERTED ROW 4x10 4x10

DB HOLDS 1x:60s 1x:60s SA DB HOLD x:30s Ea x:30s Ea BAR HANG 1x:60s 1x:60s DB GOBLET WALKING LUNGE 1x:30s Ea 1x:30s Ea

Greatness Is Inside YOU!

NAME:
Elite OFF Season Program :POSITION

Start On Field Start On Field Start On Field Start On Field

Mobility 3 Mobility 3 Mobility 3 Mobility 3
Stationary #1 Dynamic #1 Stationary #1 Dynamic #1 Stationary #1 Dynamic #1 Stationary #1 Dynamic #1
*See OFF Season SAQ *See OFF Season SAQ *See OFF Season SAQ *See OFF Season SAQ
WEEK 5 WEEK 6 WEEK 5 WEEK 6 WEEK 5 WEEK 6 WEEK 5 WEEK 6
MONDAY TUESDAY THURSDAY FRIDAY
OLYMPIC rep % wt rep % wt OLYMPIC rep % wt rep % wt OLYMPIC rep % wt rep % wt rep % wt rep % wt

A1. Hang Clean x5 55% x5 55% A1. Snatch Grip High Pull from Hangx5 x5 A1. DB Push Press x4ea x3ea A1. Deadlift x10 60% x10 60%

(Light and Fast) x5 60% x5 60% (Light and Fast) x5 x5 A2. Speed Skater 3x2ea x4ea x3ea x8 65% x8 65%

A2. SL Vertical Jump 3x2ea x5 65% x5 65% A2. Broad Jump 3x2 x5 x5 A3. Swingers 3x5 x4ea x3ea A2. Eccentric Glute Raise 3x5ea x5 70% x6 75%

A3. SA Down Dog 3x5ea x5 70% x5 70% A3. Kneeling Rockers 3x10 x5 x5 x4ea x3ea A3. Side Plank w/I leg raise 3x10 secs eax5 75% x5 80%

x5 75% x5 x5 80%

USE Hang Clean Max

Regular Regular
rep % wt rep % wt rep % wt rep % wt rep % wt rep % wt
ASSISTED LIFT #1
B1. BENCH PRESS x10 60% x10 60% B1. Front Squat x10 60% x10 60% B1. Incline Bench Press x10 60% x10 60% B1. FFE Split Squat x5ea x5ea

x8 65% x8 65% x8 65% x8 65% B2. Pull Up 3x8 OR x8 65% x8 65% B2. DB Split Squat Iso Pulses 3x10 eax5ea x5ea

B2. SA DB ROW - 4x6ea HVY x5 70% x6 75%

B2. SL Glute Bride 3x6ea x5 70% x6 75% B2. SA Kneeling Band Pull-Down 3x10x5 70% x6 75% B3. Alt. Split Jumps 3x3ea x5ea x5ea

B3. Kneeling Alt. MB Slam 3x6 x5 75% x5 80% B3. Copenhagen Bent Knee 3x5br x5 75% x5 80% Regular reps x5 75% x5 80% x5ea

B4. LAT STRETCH - 4x20secs x5 80% x5 80% B3. MB Split Stance Side Toss 3x5ea x5 80%
Bump up 5 lbs ea set from Bump up 5 lbs ea set from
last week last week

Regular Regular Regular Regular

ASSISTED LIFT #1 ASSISTED LIFT #1 ASSISTED LIFT #1 ASSISTED LIFT #1
C1. DB or BB Shrugs (Drop Set) x10 + 10 x10 +10 C1. BB RDL x3ea 90% x3ea 90% C1. DB or BB Shrugs (Drop Set) x10 + 10 x10 +10 C1. Plate Squat x30 sec ea x30 sec ea

C2. All 4's Neck - 2x30 sec x10 + 10 x10 +10 x3ea 90% x3ea 95% C2. Manual Neck on Bench S/S - 2x4x10 + 10 x10 +10 C2. Wall Sits as TEAM x 80 sec ea
C2. Front Rack Lateral Step Up 2x5ea Increase 5 secs every week
USE Hang Clean Max

Upper Finisher BODYWEIGHT FINISHER FOR TIME

D1. 45 Second Push Up x45 Secs x45secs PUSH UP x10 RECORD TIME RECORD TIME D1. Plate Front Raise x5 1 sets 1 sets

LUNGE x20 D2. Plate Side Raise x5

SQUAT x30 D3. Plate Rear Delt x5
SIT UP x40 D4. Manual Front x5
D5. Manual Side x5
UPPER BODY FINISHER - 2:00 WEIGHTED ABS LOWER CORE (ON BENCH OR GROUND)
SWINGS x:30s x:30s V-UPS x10 x10 HANDS ON BENCH x10 x10

ROWS x:30s x:30s RUSSIAN TWISTS x20 x20 ON HEAD x10 x10

ALT. SWINGS x:30s x:30s SIT THROUGHS x10 x10 CRUCIFIX x10 x10

PUSH UP x:30s x:30s RUSSIAN TWISTS x20 x20 ON LOWER BENCH x10 x10

OPPOSITE HEEL TOUCH x10 x10

60 SEC OF STEEL x60 Seconds x60 Seconds FINISHER x30 secs x30 secs

EXTRA EXTRA EXTRAs EXTRA

DB INCLINE BENCH 3x12 3x12 DB STEP UP 3x12 3x12 Close Grip BENCH 4x5 4x5 LEG PRESS 3x10 3x10

REV. GRIP LAT PULL 3x12 3x12 LEG CURL 3x12 3x12 INVERTED ROW 4x10 4x10 DB LUNGE 3x10 3x10

SA DB HOLD x:30s Ea x:30s Ea DB HOLDS 1x:60s 1x:60s BAR HANG 1x:60s 1x:60s

Greatness Is Inside YOU!

NAME:
Elite OFF Season Program :POSITION

Start On Field Start On Field Start On Field Start On Field

Mobility 3 Mobility 3 Mobility 3 Mobility 3
Stationary #1 Dynamic #1 Stationary #1 Dynamic #1 Stationary #1 Dynamic #1 Stationary #1 Dynamic #1
*See OFF Season SAQ *See OFF Season SAQ *See OFF Season SAQ *See OFF Season SAQ
WEEK 7 WEEK 8 WEEK 7 WEEK 8 WEEK 7 WEEK 8 WEEK 7 WEEK 8
MONDAY TUESDAY THURSDAY FRIDAY
OLYMPIC rep % wt rep % wt OLYMPIC rep % wt rep % wt OLYMPIC rep % wt rep % wt rep % wt rep % wt

A1. Hang Clean x3 65% x3 65% A1. Snatch Grip High Pull from Hangx4 x3 A1. DB Push Press x4ea x3ea A1. Deadlift x10 60% x8 60%

A2. SL Bounding w/I stick 3x3 ea x3 75% x3 75% (Light and Fast) x4 x3 A2. Speed Skater 3x2ea x4ea x3ea WK 7 ADD Chains or Bands x8 65% x6 65%

A3. SA Down Dog 3x5ea x3 82% x3 83% A2. SL Broad Jump 3x2ea x4 x3 A3. Swingers 3x5 x4ea x3ea A2. Eccentric Glute Raise 3x5ea x6 70% x5 75%

x3 85% x3 87% A3. Kneeling Rockers 3x10 x4 x3 x4ea x3ea A3. Side Plank w/I leg raise 3x10 secs
x6 ea 75% x5 80%

x3 89% x3 93% x3 x4 85%

MAX x3 93%

Max

Set new 3 rep max on week 8

Set new 3 rep max on week 8 Regular Regular
rep % wt rep % wt rep % wt rep % wt rep % wt rep % wt
ASSISTED LIFT #1
B1. BENCH PRESS x10 60% x8 60% B1. Front Squat x10 60% x8 60% B1. Incline Bench Press x10 60% x8 60% B1. FFE Split Squat x5ea x5ea

Wk7 ADD Chains or Bands x8 65% x6 65% Wk7 ADD Chains or Bands x8 65% x6 65% B2. Pull Up 3x8 OR x8 65% x6 65% B2. DB Split Squat Iso Pulses 3x10 eax5ea x5ea

x6 70% x5 75%
B2. SL Glute Bridge 3x6ea x6 70% x5 75% B2. SA Kneeling Band Pull-Down 3x10x6 70% x5 75% B3. Alt. Split Jumps 3x3ea x5ea x5ea

B2. SA DB ROW - 4x6ea HVY x6 75% x5 80% B3. Copenhagen Bent Knee 3x5br x6 75% x5 80% Add Weight to Pull Ups x6 75% x5 80% x5ea

B3. Kneeling Alt. MB Slams 3x6 x4 85% x4 85% B3. MB Split Stance Side Toss 3x5ea x4 85%
Bump up 5 lbs ea set from Bump up 5 lbs ea set from
B4. LAT STRETCH - 4x20secs x3 93% x3 93% x3 93% last week last week

Set new 3 rep max on week 8 Max Set new 3 rep max on week 8 Regular Max Max

ASSISTED LIFT #1 ASSISTED LIFT #1 ASSISTED LIFT #1 ASSISTED LIFT #1

C1. DB or BB Shrugs (Drop Set) x12 + 12 x10 +10+10 C1. BB RDL x3ea 95% x3ea 100% C1. DB or BB Shrugs (Drop Set) x12 + 12 x10 +10+10 C1. Plate Squat x30 sec ea x30 sec ea

C2. All 4's Neck - 2x30 sec x12+ 12 x3ea 100% x3ea 105% C2 - Manual Neck on Bench S/S - 2x4x12+ 12 C2. Wall Sits as TEAM x 80 sec
C2. Front Rack Lateral Step Up 2x5ea Increase 5 secs every week
USE Hang Clean Max

Upper Finisher FINISHER FOR TIME

D1. 45 Second Push Up x45 Secs x45secs PUSH UP x10 RECORD TIME RECORD TIME D1. Plate Front Raise x5 1 sets 1 sets

LUNGE x20 D2. Plate Side Raise x5

SQUAT x30 D3. Plate Rear Delt x5
SIT UP x40 D4. Manual Front x5
D5. Manual Side x5
UPPER BODY FINISHER - 2:00 WEIGHTED ABS LOWER CORE (ON BENCH OR GROUND)
SWINGS x:30s x:30s V-UPS x10 x10 HANDS ON BENCH x10 x10

ROWS x:30s x:30s RUSSIAN TWISTS x20 x20 ON HEAD x10 x10

ALT. SWINGS x:30s x:30s SIT THROUGHS x10 x10 CRUCIFIX x10 x10

PUSH UP x:30s x:30s RUSSIAN TWISTS x20 x20 ON LOWER BENCH x10 x10

OPPOSITE HEEL TOUCH x10 x10

60 SEC OF STEEL x60 Seconds x60 Seconds FINISHER x30 secs x30 secs

EXTRA EXTRA EXTRAs EXTRA

DB INCLINE BENCH 3x12 3x12 DB STEP UP 3x12 3x12 Close Grip BENCH 4x5 4x5 LEG PRESS 3x10 3x10

REV. GRIP LAT PULL 3x12 3x12 LEG CURL 3x12 3x12 INVERTED ROW 4x10 4x10 DB LUNGE 3x10 3x10

SA DB HOLD x:30s Ea x:30s Ea DB HOLDS 1x:60s 1x:60s BAR HANG 1x:60s 1x:60s

Greatness Is Inside YOU!

NAME:
Elite OFF Season Program :POSITION

Start In Gym or Field Start In Gym or Field Start In Gym or Field Start In Gym or Field
Mobility 2 Mobility 1 Mobility 1 Mobility 1
Stationary #2 Dynamic #1 Stationary #3 Dynamic #2 Stationary #2 Dynamic #1 Stationary #3 Dynamic #2
*See OFF Season SAQ *See OFF Season SAQ *See OFF Season SAQ *See OFF Season SAQ
WEEK 9 WEEK 10 WEEK 9 WEEK 10 WEEK 9 WEEK 10 WEEK 9 WEEK 10
MONDAY UNLOAD
TUESDAY UNLOAD
THURSDAY UNLOAD
FRIDAY UNLOAD
OLYMPIC rep % wt rep % wt OLYMPIC rep % wt rep % wt OLYMPIC rep % wt rep % wt rep % wt rep % wt

x3+1 65% x2+2 60% A1. Clean Pull x5 x5 A1. Push Press x4ea x3ea A1. Deadlift x5 60% x5 60%

A1. Shrug Pull OVERLOAD + Hang Clean

x3+1 75% x2+2 70% Light to Medium x5 x5 A2. MB Speed Skater 3x2ea x4ea x3ea x5 70% x5 70%

x3+1 80% x2+2 80%

A2. Cont. Broad Jump 3x3 x5 x5 A3. Spikes 3x10 x4ea x3ea A2. Eccentric Glute Raise 3x5ea x5 75% x4 80%
A2. Vert to Broad Jump W/I Push 3x1ea
x3+1 80% x2+2 85% x5 x4ea x3ea A3. 90/90 Transitions 3x10 x3 85%
A3. Iso Split Squat with T Spine Reach 3x5ea
x2+2 85% x3 89%

A3. Bear Position Lift Off 3x10 x3 89%

Regular Regular
rep % wt rep % wt rep % wt rep % wt rep % wt rep % wt
ASSISTED LIFT #1
B1. Bench Press x5 60% x5 60% B1. Front Squat x5 60% x5 60% B1. DB Incline Bench Press x10 x10 B1. DB RFE Split Squat x5ea x5ea

B2. 2 Arm DB Rev. Row 3x6 x5 70% x5 70% x5 70% x5 70% B2. Iso Pull Up 3x20 sec OR x10 x10 B2. Alt. Split Jumps 3x3ea x5ea x5ea

B3. SL Kneeling Alt. MB Slam 3x3ea x5 75% x4 80%

B2. Hamstring Crawl Out 3x5 x5 75% x4 80% B2. SA Kneeling Band Pull-Down 3x10x10 x10 B3. Bear Position Bird Dog 3x4ea x5ea x5ea

x3 85% B3. Copenhagen Str. Leg 3x5br x3 85% Add weight to pull ups x10 x5ea

x3 89% x3 89%
B3. MB Kneeling Split Stance Side Toss 3x5ea
Bump up 5 lbs ea set from
x3 89% x3 89% last week

ASSISTED LIFT #1 ASSISTED LIFT #1 ASSISTED LIFT #1 DB Clean Complex

C1. BB Wide Grip Shrug x10 x12 C1. BB Goodmorning x8 x8 C1. DB SA Shrugs x10 x10 x6ea x6ea
C1. Hang Clean + F. Squat+ Push Press
C2. Manual Neck S/S elevated 1x4eax10 x12 x8 x8 C2. Manual Neck on Bench F/B- 1x4x10 x10 x6ea
C3.DB Seated Press 2x8 C2. OH Lateral Step Up 2x5ea x8 x10

Lower Finisher UPPER BODY FINISHER - 2:00

D1. 30 Second Push Up 1 set 1set SWINGS x:30s x:30s D1. Partner Wall Sit x60 secs x65secs

D1.Walking Lunge x25 reps or length of basketball court and back ROWS x:30s x:30s

D2. Wall Sits as TEAM x 100 sec ea ALT. SWINGS x:30s x:30s

Increase 5 secs every week PUSH UP x:30s x:30s

RACK FINISHER WEIGHTED ABS LOWER CORE (ON BENCH OR GROUND)

Bar Curl x30secs V-UPS x10 x10 HANDS ON BENCH x10 x10

Close Grip Push Ups x30secs RUSSIAN TWISTS x20 x20 ON HEAD x10 x10

Seated Plate Raise x30secs SIT THROUGHS x10 x10 CRUCIFIX x10 x10

Plate Side Raises x30secs RUSSIAN TWISTS x20 x20 ON LOWER BENCH x10 x10

OPPOSITE HEEL TOUCH x10 x10

60 SEC OF STEEL x60 Seconds x60 Seconds FINISHER x30 secs x30 secs

EXTRA EXTRA EXTRAs EXTRA

DB INCLINE BENCH 3x12 3x12 DB STEP UP 3x12 3x12 Close Grip BENCH 4x5 4x5 LEG PRESS 3x10 3x10

REV. GRIP LAT PULL 3x12 3x12 LEG CURL 3x12 3x12 INVERTED ROW 4x10 4x10 DB LUNGE 3x10 3x10

SA DB HOLD x:30s Ea x:30s Ea DB HOLDS 1x:60s 1x:60s BAR HANG 1x:60s 1x:60s

INDIVIDUAL NEEDS

LOWER BODY BAND STRETCH

"RESPECT IS EARNED THROUGH THE WORK!"

NAME:
Elite OFF-Season Program :POSITION

Start In Gym or Field Start In Gym or Field Start In Gym or Field Start In Gym or Field
Mobility 2 Mobility 1 Mobility 1 Mobility 1
Stationary #2 Dynamic #1 Stationary #3 Dynamic #2 Stationary #2 Dynamic #1 Stationary #3 Dynamic #2
*See OFF Season SAQ *See OFF Season SAQ *See OFF Season SAQ *See OFF Season SAQ
WEEK 11 WEEK 12 WEEK 11 WEEK 12 WEEK 11 WEEK 12 WEEK 11 WEEK 12
MONDAY TUESDAY THURSDAY FRIDAY
OLYMPIC rep % wt rep % wt OLYMPIC rep % wt rep % wt OLYMPIC rep % wt rep % wt rep % wt rep % wt

x2 60% x5 60% A1. Clean Pull x3 x3 A1. Push Press x3ea x3ea A1. Deadlift x2 60% x5 60%

A1. Shrug Pull OVERLOAD + Hang Clean

x2 75% x3 70% Medium x3 x3 A2. MB Speed Skater 3x2ea x3ea x3ea x2 75% x3 70%

WK 12 ONLY Hang Clean x2 85% x1 80%

A2. Cont. Broad Jump 3x3 x3 x3 A3. Spikes 3x10 x3ea x3ea A2. Eccentric Glute Raise 3x5ea x2 85% x1 80%
A2. Vert to Broad Jump W/I Push 3x1ea
x2 90% x1 87% x3 x3 x3ea x3ea A3. 90/90 Transitions 3x10 x2 90% x1 87%
A3. Iso Split Squat with T Spine Reach 3x5ea
x2 95% x1 93% x2 95% x1 93%

A3. Bear Position Lift Off 3x10 x1 97.50% x1 97.50%

x1 ### NEW MAX x1 ### NEW MAX

rep % wt rep % wt rep % wt rep % wt rep % wt rep % wt

ASSISTED LIFT #1
B1. Bench Press x2 60% x5 60% B1. Front Squat x2 60% x5 60% B1. DB Incline Bench Press x12 x10 B1. DB RFE Split Squat x5ea x5ea

B2. 2 Arm DB Rev. Row 3x6 x2 75% x3 70% x2 75% x3 70% B2. Iso Pull Up 3x20 sec OR x12 x8 B2. Alt. Split Jumps 3x3ea x5ea x5ea

B3. SL Kneeling Alt. MB Slam 3x3ea x2 85% x1 80%

B2. Hamstring Crawl Out 3x5 x2 85% x1 80% B2. SA Kneeling Band Pull-Down 3x10x12 x6 B3. Bear Position Bird Dog 3x4ea x5ea x5ea

x2 90% x1 87% B3. Copenhagen Str. Leg 3x5br x2 90% x1 87% WK 12: 1 Set AMRAP x4 x5ea x5ea

x2 95% x1 93% x2 95% x1 93%

B3. MB Kneeling Split Stance Side Toss 3x5ea
Bump up 5 lbs ea set from Bump up 5 lbs ea set from
x1 97.50% x1 97.50% last week last week

x1 ### NEW MAX x1 ### NEW MAX

ASSISTED LIFT #1 ASSISTED LIFT #1 ASSISTED LIFT #1 DB Clean Complex

C1. BB Wide Grip Shrug x10 x12 C1. BB Goodmorning x10 x10 C1. DB SA Shrugs x12 x12 x8ea x10ea
C1. Hang Clean + F. Squat+ Push Press
C2. Manual Neck S/S elevated 1x4eax10 x12 x10 x10 C2. Manual Neck on Bench F/B- 1x4 x12 x12 x8ea x10ea
C3.DB Seated Press 2x8 C2. OH Lateral Step Up 2x5ea x10 C3. DB Seated Press 2x8 x12

Lower Finisher UPPER BODY FINISHER - 2:00

D1. 30 Second Push Up 1 set 1set SWINGS x:30s x:30s D1. Partner Wall Sit x70secs x75secs

D1.Walking Lunge x25 reps or length of basketball court and back ROWS x:30s x:30s

D2. Wall Sits as TEAM x 100 sec ea ALT. SWINGS x:30s x:30s

Increase 5 secs every week PUSH UP x:30s x:30s

RACK FINISHER WEIGHTED ABS LOWER CORE (ON BENCH OR GROUND)

Bar Curl x30secs V-UPS x10 x10 HANDS ON BENCH x10

Close Grip Push Ups x30secs RUSSIAN TWISTS x20 x20 ON HEAD x10

Seated Plate Raise x30secs SIT THROUGHS x10 x10 CRUCIFIX x10

Plate Side Raises x30secs RUSSIAN TWISTS x20 x20 ON LOWER BENCH x10

OPPOSITE HEEL TOUCH x10 x10

60 SEC OF STEEL x60 Seconds x60 Seconds FINISHER x30 secs

EXTRA EXTRA EXTRAs EXTRA

DB INCLINE BENCH 3x12 3x12 DB STEP UP 3x12 3x12 Close Grip BENCH 4x5 4x5 LEG PRESS 3x10 3x10

REV. GRIP LAT PULL 3x12 3x12 LEG CURL 3x12 3x12 INVERTED ROW 4x10 4x10 DB LUNGE 3x10 3x10

SA DB HOLD x:30s Ea x:30s Ea DB HOLDS 1x:60s 1x:60s BAR HANG 1x:60s 1x:60s

"It takes no athletic ability to play with effort and toughness."

 ONEIGHTY ELITE OFF Season SAQ
WEEK 1-4 BLOCK 4
MONDAY WEDNESDAY FRIDAY
1.) Mobility 1 1.) Mobility 2 1.) Mobility 1
2.) Warm Up 1 2.) Warm Up 2 2.) Warm Up 1
3.) Quicks 1 x10secs ea (4 Drills) Plyometrics
Plyo's + Technical + Acceleration Lateral Movement + Agility 3) Standing Speed Dynamics
4) Level 1 Plyos 3) Quicks 2 a. Single Exchange 2x3ea
1. Snap Down x4 (Call out Load, Whistle, Reset) a. L/R Foot reach x2 reps (3 whistles for each foot) b. Double Exchange 2x3ea
2. Squat Jump w/i Pause x4 (call out reset) b. CALL OUT # 1-4 x 2 reps (coach dictates #'s called) (Make sure to get 2 reps in here. Start with R &L leg)
3. Pogo Jumps x15 seconds c. Lateral Intent no bounce back x2 reps ea way 4) Traveling Plyos 1
4. Off 1 land on 2 feet x 2 ea leg 4.) Lateral Pogo's fwd+back 5 yards 1. Power Skip x 20 yards
5) Speed Iso Holds: 10 secsonds ea leg 5.) *See Lateral Movement Prep 2. Pogos Forward + Back 5 yards
a) Split Stance Hands on HIP 6.) 5-5-10 Drills 3. Broad Jump x4
b) Split Stance Hands to Face a. Sprint, Sprint, Sprint R/L x1
6.) A-March x1 +10 yards b. BP, Sprint, Sprint R/L x1
7.) A-Skip x1 +10 yards c. Shuffle, Sprint, Sprint R/L x1
8.) A-Run x1 + 10 yards (Feet touch line)
9.) Partner Push Up Start 2x10Yds

Competition Sprints
Break up into 3 groups: Skill, Big Skill, and Linemen.
Mark off 10 yards with cones for sprints. They will
sprint through the cone and then go off to side and
walk back. 1 coach will stand by the 10 yard marker and
call out winner in each group.

Week 1: 6x10yd
Week 2: 8 x10yd
Week 3: 6x10, 2x20
Week 4: 4x10, 4x20, x30
Reps Stance a.) *Lateral Power Step - Sprint1 x R/L
1&2 Standing Footward (R/L) b.) Quick Shuffle- Sprint1x R/L
3&4 On Chest Whistle Reaction
5&6 Lateral Kneeling Starts (R/L) c.) Shuffle-Shuffle-Sprint
7&8 Laying on Ground (R/L) d.) Sprint- Back Pedal- Sprint
9&10 Kneeling Start (R/L) e.) B. Pedal-Sprint- Turn Right Sprint
HEAD TO WEIGHT ROOM HEAD TO WEIGHT ROOM HEAD TO WEIGHT ROOM

© Copyright 2016 by ONEighty Athletics, LLC

 ONEIGHTY ELITE OFF Season SAQ
WEEK 5-8 BLOCK 1
MONDAY WEDNESDAY FRIDAY
1.) Mobility 2 1.) Mobility 2 1.) Mobility 2
2.) Warm Up 1 2.) Warm Up 1 2.) Warm Up 1
3.) Quicks 1 x10secs ea (4 Drills) 3.) Quicks 1 x10secs ea (4 Drills)
Plyo's + Technical + Acceleration Lateral Movement + Agility Plyometrics + Speed Tech
4.) Level 2 Plyos 4.) *See Lateral Accelearation Series 4) Traveling Plyos 1-2
1. Rotational Jumps (each whistle 2 jumps) a) Lateral Lunge iso hold x 10sec ea side 1. Pogo Jumps x15 seconds
a.) 2 Legs: R+L & L+R x2 (Finish Where you start) b) Lateral Lunge power step x5ea 2. Broad Jump x3
b.) SL: R+L & L+R x2 x2 (Finish Where you start) c) Lateral Power Step Fwd + Back x5 yards 3. Cont. Broad Jump x3
2. Power Bounds 2x 3ea or 20 yards d) Quick Shuffle- Sprint xR/L (5+15) 4. SL Broad Jump x2 ea leg (4 total jumps)
5.) Speed Iso Holds: 15 secsonds ea leg Shuffle 5, Sprint 15 5.) Traveling Speed Dynamics
a) Split Stance Hands on HIP 5.) 5-5-10 Drills a. Single Exchange 2x10 yards
b) Split Stance Hands to Face a. Sprint, Sprint, Sprint R/L x1 b. Double Exchange 2x10 yards
6.) Wall Drills b. BP, Sprint, Sprint R/L x1 (Make sure to get 2 reps in here. Start with R &L leg.)
a. 1 count x5 (1 ft ea) c. Shuffle, Sprint, Sprint R/L x1
b. 2 count x5 (1 ft ea) (Feet touch line) Repeat Sprint Ability - WATCH VIDEO
c. 3 count x2 (1 ft ea) 6.) Pro Agility 6.) 10yd Sprints (:10s Break)
7.) Falling Start 2x10yd ea a. Demo - Show Alignment and Start.
Competition Sprints b. 5 yard + PAUSE x2 Week 5: 8 reps
c. Cut 25's x2 Week 6: 9 reps
Break up into 3 groups: Skill, Big Skill, and Linemen. Mark off 10 yards
with cones for sprints. They will sprint through the cone and then go Week 7: 10 reps
off to side and walk back. 1 coach will stand by the 10 yard marker
and call out winner in each group. Week 8: 11 reps

Week 5: 4x10, 4x20, 2x30,

Week 6: 2x10, 4x20, 1x30, 40,
Week 7: 2x10, 2x20, 2x30, 2x40
WEEK 8: Test 10 & 40 yard dash
Reps Stance
1&2 Standing Footward (R/L)
3&4 On Chest
5&6 Lateral Kneeling Starts (R/L)
7&8 Laying on Ground (R/L)
© Copyright 2016 by ONEighty Athletics, LLC
9&10 Kneeling Start (R/L)
HEAD TO WEIGHT ROOM HEAD TO WEIGHT ROOM HEAD TO WEIGHT ROOM

© Copyright 2016 by ONEighty Athletics, LLC

 OFF SEASON SAQ
WEEK 1-4 BLOCK 4
MONDAY TUESDAY THURSDAY FRIDAY
1.) Mobility 2 1.) Mobility 1 1.) Mobility 2 1.) Mobility 1
2.) Warm Up 1 2.) Warm Up 2 2.) Warm Up 1 2.) Warm Up 2
3.) Quicks 1 x10secs ea (4 Drills) 3.) Quicks 1 x10secs ea (4 Drills) 3.) Quicks 2 Plyometrics
Plyo's + Technical + Acceleration Lateral Movement + Agility a. L/R Foot reach x2 reps (3 whistles ea foot) 3.) Mini Hurdle 1 (4-5 Hurdles)
4) Level 1 Plyos 4.) Lateral Movement Prep b. CALL OUT # 1-4 x 2 reps (coach calls #'s) WEEK 1&2
1. Snap Down x4 a.) *Lateral Power Step - Sprint1 x c.R/L Lateral Intent no bounce back x2 reps ea way a. Two feet Pause
2. Squat Jump w/i Pause x4 (call out reset) b.) Quick Shuffle- Sprint1x R/L Plyo's + Technical + Max Speed b. Two feet Continuous
3. Pogo Jumps x15 seconds Whistle Reaction 4.) Traveling Plyos 1 c. Two Feet Double rebound
4. Off 1 land on 2 feet x 2 ea leg c.) Shuffle-Shuffle-Sprint a.) Power Skip 2x 20 yards d. Two Feet SL land
5) Speed Iso Holds: 10 secsonds ea leg d.) Sprint- Back Pedal- Sprint b.) Pogos Forward + Back 5 yards WEEK 3&4
a) Split Stance Hands on HIP e.) B. Pedal-Sprint- Turn Right Sprint a. Two Feet Continuous
b) Split Stance Hands to Face 5) Speed Dynamics b. Two Feet Double Rebound
6.) A-March x1 +10 yards 5.) 2 Cone Agilities a. Kneeling Arm Action x2 (15sec) c. Two Feet SL land
7.) A-Skip x1 +10 yards a.) Sprint- Sprint b. Single Exchange 2x3ea c. Two Feet Lateral R & L
8.) A-Run x1 + 10 yards b.) Sprint- Back Pedal 4 total c. Triple x2ea c. Lateral Step Over x4 Trips
9.) Partner Push Up Start 2x10Yds c.) Back Pedal-Sprint 1 ea side (Get 2 reps in here. Start with R &L leg)
d.) Figure 8 d. 20 Seconds All Out
Competition Sprints
Break up into 3 groups: Skill, Big Skill, and
6) *Flying 10's
Linemen. Mark off 10 yards with cones for sprints. Build up for 20 yds. At the 20 yd mark you
They will sprint through the cone and then go off
to side and walk back. 1 coach will stand by the 10 should be full speed for 10 then decelerate.
yard marker and call out winner in each group.
REST 2 Minutes between sets
Week 1: 6x10yd
Week 2: 8 x10yd Week 1-2: 2 reps
Week 3: 6x10, 2x20 Week 3: 3 reps
Week 4: 4x10, 4x20, x30 Week 4: 4 reps
Reps Stance
1&2 Standing Footward (R/L)
3&4 On Chest
5&6 Lateral Kneeling Starts (R/L)
7&8 Laying on Ground (R/L)
9&10 Kneeling Start (R/L)
HEAD TO WEIGHT ROOM HEAD TO WEIGHT ROOM HEAD TO WEIGHT ROOM HEAD TO WEIGHT ROOM

© Copyright 2017 by ONEighty Athletics, LLC

 OFF SEASON SAQ
WEEK 5-8 BLOCK 1
MONDAY TUESDAY THURSDAY FRIDAY
1.) Mobility 2 1.) Mobility 1 1.) Mobility 2 1.) Mobility 1
2.) Warm Up 1 2.) Warm Up 2 2.) Warm Up 1 2.) Warm Up 2
3.) Quicks 1 x10secs ea (4 Drills) 3.) Quicks 1 x10secs ea (4 Drills) 3.) Quicks 2 Plyometrics
Plyo's + Technical + Acceleration Lateral Movement + Agility a. L/R Foot reach x2 reps (3 whistles each foot) 3.) Mini Hurdle 3 (4 Hurdles)
4.) Level 2 Plyos 4.) Lateral Accelearation Series b. CALL OUT # 1-4 x 2 reps (coach calls #'s) a. 2 Legs: 4 jumps total all directions x2
1. Rotational Jumps (whistle=2 jumps) a) Lateral Lunge iso hold x 10sec ea side c. Lateral Intent no bounce back x2 reps ea way b. SL: 4 jumps total all directions x2
a.) 2 Legs: R+L & L+R x2 (Finish Where you start b) Lateral Lunge power step x5ea Plyo's + Technical + Max Speed (off of 1 leg for 2 of the jumps)
b.) SL: R+L & L+R x2 x2 (Finish Where you start) c) Lateral Power Step Fwd + Back x5 yards 4) Traveling Plyos 1-2
2. Power Bounds 2x 3ea or 20 yards d) Quick Shuffle- Sprint xR/L (5+15) 1. Pogo Jumps x15 seconds
5.) Speed Iso Holds: 15 secsonds ea leg Shuffle 5, Sprint 15 2. Broad Jump x3 Repeat Sprint Ability - WATCH VIDEO
a) Split Stance Hands on HIP 5.) 5-5-10 Drills 3. Cont. Broad Jump x3 4.) 10yd Sprints (:10s Break)
b) Split Stance Hands to Face a. Sprint, Sprint, Sprint R/L x1 4. SL Broad Jump x2 ea leg (4 total)
6.) Wall Drills b. BP, Sprint, Sprint R/L x1 5.) Traveling Speed Dynamics Week 5: 8 reps
a. 1 count x5 (1 ft ea) c. Shuffle, Sprint, Sprint R/L x1 a. Single Exchange 2x10 yards Week 6: 9 reps
b. 2 count x3 (1 ft ea) (Feet touch line) b. Double Exchange 2x10 yards Week 7: 10 reps
c. 3 count x2 (1 ft ea) 6.) Pro Agility (Get 2 reps in here. Start with R &L leg) Week 8: 11 reps
7.) Falling Start 2x10yd ea a. Demo - Show Alignment and Start.
Competition Sprints b. 5 yard + PAUSE x2 8) Flying 10's
Break up into 3 groups: Skill, Big Skill, and
c. Cut 25's x2 Build up for 30 yds. At the 30 yd mark you
Linemen. Mark off 10 yards with cones for sprints. should be full speed for 10 then decelerate.
They will sprint through the cone and then go off
to side and walk back. 1 coach will stand by the 10 REST 2.5 Minutes between sets
yard marker and call out winner in each group.
Week 5: 2 sets
Week 5: 4x10, 4x20, 2x30, Week 6: 1 set
Week 6: 2x10, 4x20, 1x30, 40, Week 7: 1 set
Week 7: 2x10, 2x20, 2x30, 2x40 Week 8: 0 set
WEEK 8: Test 10 & 40 yard dash 9) Flyings 20's
Reps Stance Build up for 30 yds. At the 30 yd mark you
1&2 Standing Footward (R/L) should be full speed for 20 then decelerate.
3&4 On Chest REST 3 Minutes between sets
5&6 Lateral Kneeling Starts (R/L) Week 5: 2 sets WEEK 8: 4
7&8 Laying on Ground (R/L) Week 6: 3 sets
9&10 Kneeling Start (R/L) Week 7: 3 sets
HEAD TO WEIGHT ROOM HEAD TO WEIGHT ROOM HEAD TO WEIGHT ROOM HEAD TO WEIGHT ROOM

© Copyright 2017 by ONEighty Athletics, LLC

 OFF SEASON SAQ
WEEK 9-12 BLOCK 1
MONDAY TUESDAY THURSDAY FRIDAY
1.) Mobility 2 1.) Mobility 2 1.) Mobility 2 1.) Mobility 2
2.) Warm Up 1 2.) Warm Up 1 2.) Warm Up 1 2.) Warm Up 1
3.) Quicks 1 x10secs ea (4 Drills) 3.) Quicks 1 x10secs ea (4 Drills) 3.) Quicks 2 Plyometrics
Plyo's + Technical + Acceleration Lateral Movement + Agility a. L/R Foot reach x2 reps (3 whistles each foot) 4.) Traveling Plyos + Split Lunge Series
4.) Level 2 Plyos 4.) Lateral Accelearation Series b. CALL OUT # 1-4 x 2 reps (coach calls #'s) a. Lateral Pogo's Forward + Back x5 Yds
1. Combo Jumps a) Lateral Lunge iso hold x 10sec ea side c. Lateral Intent no bounce back x2 reps ea way b. Split Lunge Jump Switch Pause 2x3ea
a. Vert to Broad Jump x2 b) Lateral Lunge power step x5ea Plyo's + Technical + Max Speed c. SL Hop Switch 2x4ea (2 jumps on ea)
b. SL: R+L & L+R x2 (Finish Where you start)c) Lateral Power Step Fwd + Back x5 yards 4.) Traveling Plyos #2-3
2. Speed Bounds 2 x20 Yds d) Quick Shuffle- Sprint xR/L (5+15) a. SL Broad Jump x2 ea leg (4 total)
5.) Speed Iso Holds: 20 secsonds ea leg Shuffle 5, Sprint 15 b. SL Hop 2x4ea (4 jumps on each leg) Repeat Sprint Ability - WATCH VIDEO
a) Split Stance Hands on HIP 5.) 4 Cone Call Out x3 c. Trip Jump x2 RECORD: WK 12 4.) 10yd Sprints (:10s Break)
b) Split Stance Hands to Face REST: 30 Secs After Ea Rep
6.) Resisted (Band or Sled or Hill) 6.) Pro Agility (Demo) 5.) Standing Psoas 10 secs ea Week 9: 8 reps
a. Hammer 2x4 a. 5 yard + PAUSE x2 a. Right Leg x3 c. Kickout R/L x1 Week 10: 9 reps
b. March 2 x10 Yards b. Alt. Cut 25's x1 b. Left Leg x3 Week 11: 10 reps
c. Skip x10 Yds c. 5 - 10 - 5 x2 Best TIME WK 12 6.) Traveling Speed Dynamics Week 12: 0
7.) MB Kneeling Start 2x10 a. Single Exchange 2x10 yards FINISH 10yd sprints: Rest 1 min.
Competition Sprints b. Double Exchange 2x10 yards Then go straight to 15yd sprints
Break up into 3 groups: Skill, Big Skill, and
(Get 2 reps in here. Start with R &L leg.) 5.) 15yd Sprint (:20s Break)
Linemen. Mark off 10 yards with cones for sprints. c. Triple Exchange 2x10 Week 9: 4 reps
They will sprint through the cone and then go off
to side and walk back. 1 coach will stand by the 10 d. Four Count 2x10Yds Week 10: 5 reps
yard marker and call out winner in each group.
Week 11: 6 reps
Week 9: 2x10, 2x20, 1x30, 1x40 Week 12: 0
Week 10: 4x10, 4x20, 1x30, 40, 50 7.) *Fast/Easy/Fast
Week 11: 4x10, 2x20, 3x40 Build up for 30 yds. At the 30 yd mark, full
WEEK 12: Test 10 & 40 yard dash speed for 20, decelerate 20 to 90%, sprint 20.
Reps Stance REST 6 Minutes between sets
1&2 Standing Footward (R/L) Week 9: 3 sets
3&4 On Chest Week 10: 4 sets
5&6 Lateral Kneeling Starts (R/L) Week 11: 5 sets
7&8 Laying on Ground (R/L) Week 12: 0
9&10 Kneeling Start (R/L)

© Copyright 2017 by ONEighty Athletics, LLC

HEAD TO WEIGHT ROOM HEAD TO WEIGHT ROOM HEAD TO WEIGHT ROOM HEAD TO WEIGHT ROOM

© Copyright 2017 by ONEighty Athletics, LLC

 2 Cone Agilities
Sprint - Sprint Figure 8:Sprint-Sprint

Sprint
Sprint

Sprint

Finish START Finish START

Begin drill in a two point stance. Sprint to the 2nd cone. Begin drill in a two point stance. Sprint to the opposite side of
Plant right foot, sprint back to cone one and finish on 2nd cone. Gather feet and sprint back to cone 1 and finish on
opposite side of start opposite side you start
Figure 8:Backpedal - Sprint Backpedal-Sprint

Sprint
Backpedal
Sprint Back Pedal

Finish START Finish START

Begin drill in a two point stance. Backpedal to the 2nd cone.

Begin drill in a two point stance. Backpedal to the Plant right foot, sprint back to cone one and finish on opposite
opposite side of 2nd cone. Gather feet and sprint back to side of start
cone 1 and finish on opposite side you start

© Copyright 2016 by ONEighty Athletics, LLC

 4 Cone Agilities
Sprint / Sprint / Sprint / Sprint 4 CORNER CONE CROSS
Shuffle

Sprint

Sprint
Backpedal
Sprint Sprint

START / FINISH
SPRINT START/FINISH Shuffle

Begin drill in a two point stance. Sprint to the 2nd cone. Plant right foot, sprint Begin drill in a two point stance. Sprint to the 3rd cone. Gather feet and shuffle
to 3rd cone, plant right foot and finish where you started. to the 2nd cone, back pedal to the 4th cone, the shuffle through entire drill.
Keep feet apart with good base when shuffling. the finish.
Sprint / Shuffle / Back Pedal / Shuffle 4 CORNER CONE CROSS
Backpedal

Shuffle

Sprint
Sprint
Back Pedal Sprint

START / FINISH
Shuffle START/FINISH Backpedal

Begin drill in a two point stance. Sprint to the 3rd cone. Gather feet and
Begin drill in a two point stance. Sprint to the 2nd cone. Gather feet and shuffle Backpedal to the 2nd cone, Sprint to the 4th cone, Back pedal through entire
to the 3rd cone, gather feet and back pedal to the 4th cone, gather and shuffle drill.
through the entire drill. Keep feet apart with good base when shuffling.finish.

SPRINT / CARIOCA / BACKPEDAL / SHUFFLE 4 CORNER CONE CROSS

Sprint

Carioca

Backpedal
Backpedal
Back Pedal Sprint

START / FINISH
Shuffle START/FINISH Sprint

Begin drill in a two point stance. Sprint to the 2nd cone. Gather feet and Begin drill in a two point stance. Back pedal to the 3rd cone. Gather feet and
carioca to the 3rd cone, gather feet and back pedal to the 4th cone,gather and Sprint to the 2nd cone, Back pedal to the 4th cone, Sprint through entire drill.
carioca through the finish. Face the same direction through the entire drill

© Copyright 2016 by ONEighty Athletics, LLC

 Competition Agilities
N - Drill

5 yds Begin in a 2 pt staggered

stance. Backpedal 5 yds to
the top left cone and touch
the ground with 2 hands,
Go around the cone and
5 yds sprint to the bottom right
cone. Backpedal to the top
right cone, touch the ground,
and sprint back to the finish
cone. Make sure to do the
START drill from both sides.
FINISH

Gator Drill

Begin drill in a 3 pt stance.

Sprint 5 yards around the
cone to the right. Sprint 5
5 yards Sprint Backpedal yards around the cone to
the left. Sprint again 5 yards,
touch line and backpedal 5
yards to the finish.
START FINISH

Star Drill

FINISH

START

Directions: Begin drill in a 3 point stance at the middle cone. Sprint 5 yards to a corner cone.
Sprint back to the middle cone. Sprint to a different corner cone. Sprint back to
the middle. Sprint to another corner cone. Sprint back to the middle. Sprint to
the last corner cone. Finish in the middle. Make sure to touch the top of each cone.

357's
7
5
3
0

Directions: Making quick cuts, sprint to 3 yards, 5

yards, and 7 yards, touching each line
with your foot and always returning to
0 between touches

© Copyright 2016 by ONEighty Athletics, LLC

 5-5-10 LINE DRILLS
2 5
2 0
1 5
1 0
5

Shuffle R 5yd Shuffle L 5yd Backpedal 5yd Sprint 5yd Sprint 10yd Backpedal 10yd Sprint 10yd
Shuffle L 5yd Shuffle R 5yd Sprint 5 yd Backpedal 5yd Backpedal 5yd Shuffle L/R 5yd Shuffle L/R 5yd
Sprint 10 Sprint 10 Sprint 10yd Sprint 10yd Sprint 5yd Sprint 5yd Sprint 5yd

#1 #2 #3 #4 #5
G
2 5
2 0
1 5
5-10-5 AGILITY L-DRILL

Finish
1 0

Start 5yds
5

Start from the Middle line Start Finish Sprint 5yd (touch line right hand), turn
Sprint 5 yd (touch line with hand), turn sprint back to start (touch line right hand), turn
Sprint 10yd (touch line with opposite hand), turn Sprint 5yd turn right at cone
Sprint 5yd to finish Figure 8 far cone and return
to start cone
G
 6-CONE AGILITY DRILLS
Finish Finish
2 5

PATTERN 1

PATTERN 2
2 0

Start Start

E
Finish
1 5

PATTERN 3

PATTERN 4
N
1 0

Start Finish Start

D
Finish
5

PATTERN 5

PATTERN 6
Z Finish
G

Start Start

O
N
 ONEighty Athletics STANDARDS OF EXCELLENCE (High School)
DL/OL LB/RB/TE DB/WR/QB
BENCH PRESS 265
Blue 300
Silver 320
Black 225
Blue 260
Silver 280
Black 195
Blue 225
Silver 240
Black

DEADLIFT 350 400 450 300 350 400 275 325 375

SQUAT 350 400 450 305 350 400 285 325 350

BENCH PRESS 260 300 330 225 245 265 185 205 230

VERTICAL JUMP 24 26 28 27 29 31 30 32 34

BROAD JUMP 7'9 8'2 8'6 8'7 8'10 9'2 9'1 9'4 9'8

PRO SHUTTLE 4.9 4.8 4.7 4.55 4.5 4.4.5 4.4 4.3 4.2

60 YD SHUTTLE 15.1 14.9 14.5 14.1 13.9 13.7 13.6 13.4 13.2

L-DRILL 7.90 7.70 7.50 7.40 7.35 7.30 7.12 7.02 6.95

BODY FAT % 20% 18% 15% 15% 12% 10% 7.1% 6.5% 5.7%

40 DASH 5.3 5.1 5.05 5.1 5.0 4.90 4.8 4.75 4.69

20 DASH 3.5 3.2 3.08 3.2 3.05 2.98 3.0 2.95 2.86

10 DASH 2.10 2.05 2.0 2.0 1.95 1.9 1.89 1.86 1.8
 PERCENTAGE CHART
To determine the amount of weight to do during your workout look it up on the Percentage Chart.
How to Use: Squats are assigned at 55% of your 1 Rep Max (1RM).
Find 55% on the Percentage Chart and follow it down until you find your 1RM.
That will be your weight.

For example: If you squatted 200lbs on Test Day, 55% of that would be 110lbs.

50% 53.0% 55% 58.0% 60% 63.0% 65% 68.0% 70% 73.0% 75% 78.0% 80% 83.0% 85% 88.0% 90% 93.0% 95% 98.0% 100% 103% 105%
100 50 55 55 60 60 65 65 70 70 75 75 80 80 85 85 90 90 95 95 100 100 105 105
105 55 55 60 60 65 65 70 70 75 75 80 80 85 85 90 90 95 100 100 105 105 110 110
110 55 60 60 65 65 70 70 75 75 80 85 85 90 90 95 95 100 100 105 110 110 115 115
115 60 60 65 65 70 70 75 80 80 85 85 90 90 95 100 100 105 105 110 115 115 120 120
120 60 65 65 70 70 75 80 80 85 90 90 95 95 100 100 105 110 110 115 120 120 125 125
125 65 65 70 75 75 80 80 85 90 90 95 100 100 105 105 110 115 115 120 125 125 130 130
130 65 70 70 75 80 80 85 90 90 95 100 100 105 110 110 115 115 120 125 125 130 135 135
135 70 70 75 80 80 85 90 90 95 100 100 105 110 110 115 120 120 125 130 130 135 140 140
140 70 75 75 80 85 90 90 95 100 100 105 110 110 115 120 125 125 130 135 135 140 145 145
145 75 75 80 85 85 90 95 100 100 105 110 115 115 120 125 130 130 135 140 140 145 150 150
150 75 80 85 85 90 95 100 100 105 110 115 115 120 125 130 130 135 140 145 145 150 155 160
155 80 80 85 90 95 100 100 105 110 115 115 120 125 130 130 135 140 145 145 150 155 160 165
160 80 85 90 95 95 100 105 110 110 115 120 125 130 135 135 140 145 150 150 155 160 165 170
165 85 85 90 95 100 105 105 110 115 120 125 130 130 135 140 145 150 155 155 160 165 170 175
170 85 90 95 100 100 105 110 115 120 125 130 135 135 140 145 150 155 160 160 165 170 175 180
175 90 95 95 100 105 110 115 120 120 130 130 135 140 145 150 155 160 165 165 170 175 180 185
180 90 95 100 105 110 115 115 120 125 130 135 140 145 150 155 160 160 165 170 175 180 185 190
185 95 100 100 105 110 115 120 125 130 135 140 145 150 155 155 165 165 170 175 180 185 190 195
190 95 100 105 110 115 120 125 130 135 140 145 150 150 160 160 165 170 175 180 185 190 195 200
195 100 105 105 115 115 125 125 135 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205
200 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210
205 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215
210 105 110 115 120 125 130 135 145 145 155 160 165 170 175 180 185 190 195 200 205 210 215 220
215 110 115 120 125 130 135 140 145 150 155 160 170 170 180 185 190 195 200 205 210 215 220 225
220 110 115 120 130 130 140 145 150 155 160 165 170 175 185 185 195 200 205 210 215 220 225 230
225 115 120 125 130 135 140 145 155 160 165 170 175 180 185 190 200 205 210 215 220 225 230 235
230 115 120 125 135 140 145 150 155 160 170 175 180 185 190 195 200 205 215 220 225 230 235 240
235 120 125 130 135 140 150 155 160 165 170 175 185 190 195 200 205 210 220 225 230 235 240 245
240 120 125 130 140 145 150 155 165 170 175 180 185 190 200 205 210 215 225 230 235 240 245 250
245 125 130 135 140 145 155 160 165 170 180 185 190 195 205 210 215 220 230 235 240 245 250 255
250 125 135 140 145 150 160 165 170 175 185 190 195 200 210 215 220 225 235 240 245 250 260 265
255 130 135 140 150 155 160 165 175 180 185 190 200 205 210 215 225 230 235 240 250 255 265 270
260 130 140 145 150 155 165 170 175 180 190 195 205 210 215 220 230 235 240 245 255 260 270 275
265 135 140 145 155 160 165 170 180 185 195 200 205 210 220 225 235 240 245 250 260 265 275 280
270 135 145 150 155 160 170 175 185 190 195 205 210 215 225 230 240 245 250 255 265 270 280 285
275 140 145 150 160 165 175 180 185 195 200 205 215 220 230 235 240 250 255 260 270 275 285 290
 50% 53.0% 55% 58.0% 60% 63.0% 65% 68.0% 70% 73.0% 75% 78.0% 80% 83.0% 85% 88.0% 90% 93.0% 95% 98.0% 100% 103% 105%
285 145 150 155 165 170 180 185 195 200 210 215 220 230 235 240 250 255 265 270 280 285 295 300
290 145 155 160 170 175 185 190 195 205 210 220 225 230 240 245 255 260 270 275 285 290 300 305
295 150 155 160 170 175 185 190 200 205 215 220 230 235 245 250 260 265 275 280 290 295 305 310
300 150 160 165 175 180 190 195 205 210 220 225 235 240 250 255 265 270 280 285 295 300 310 315
305 155 160 170 175 185 190 200 205 215 225 230 240 245 255 260 270 275 285 290 300 305 315 320
310 155 165 170 180 185 195 200 210 215 225 235 240 250 255 265 275 280 290 295 305 310 320 325
315 160 165 175 185 190 200 205 215 220 230 235 245 250 260 270 275 285 295 300 310 315 325 330
320 160 170 175 185 190 200 210 220 225 235 240 250 255 265 270 280 290 300 305 315 320 330 335
325 165 170 180 190 195 205 210 220 225 235 245 255 260 270 275 285 295 300 310 320 325 335 340
330 165 175 180 190 200 210 215 225 230 240 250 255 265 275 280 290 295 305 315 325 330 340 345
335 170 180 185 195 200 210 220 230 235 245 250 260 270 280 285 295 300 310 320 330 335 345 350
340 170 180 185 195 205 215 220 230 240 250 255 265 270 280 290 300 305 315 325 335 340 350 355
345 175 185 190 200 205 215 225 235 240 250 260 270 275 285 295 305 310 320 330 340 345 355 360
350 175 185 195 205 210 220 230 240 245 255 265 275 280 290 300 310 315 325 335 345 350 360 370
355 180 190 195 205 215 225 230 240 250 260 265 275 285 295 300 310 320 330 335 350 355 365 375
360 180 190 200 210 215 225 235 245 250 265 270 280 290 300 305 315 325 335 340 355 360 370 380
365 185 195 200 210 220 230 235 250 255 265 275 285 290 305 310 320 330 340 345 360 365 375 385
370 185 195 205 215 220 235 240 250 260 270 280 290 295 305 315 325 335 345 350 365 370 380 390
375 190 200 205 215 225 235 245 255 265 275 280 295 300 310 320 330 340 350 355 370 375 385 395
380 190 200 210 220 230 240 245 260 265 275 285 295 305 315 325 335 340 355 360 370 380 390 400
385 195 205 210 225 230 245 250 260 270 280 290 300 310 320 325 340 345 360 365 375 385 395 405
390 195 205 215 225 235 245 255 265 275 285 295 305 310 325 330 345 350 365 370 380 390 400 410
395 200 210 215 230 235 250 255 270 275 290 295 310 315 330 335 350 355 365 375 385 395 405 415
400 200 210 220 230 240 250 260 270 280 290 300 310 320 330 340 350 360 370 380 390 400 410 420
405 205 215 225 235 245 255 265 275 285 295 305 315 325 335 345 355 365 375 385 395 405 415 425
410 205 215 225 240 245 260 265 280 285 300 310 320 330 340 350 360 370 380 390 400 410 420 430
415 210 220 230 240 250 260 270 280 290 305 310 325 330 345 355 365 375 385 395 405 415 425 435
420 210 225 230 245 250 265 275 285 295 305 315 330 335 350 355 370 380 390 400 410 420 435 440
425 215 225 235 245 255 270 275 290 300 310 320 330 340 355 360 375 385 395 405 415 425 440 445
430 215 230 235 250 260 270 280 290 300 315 325 335 345 355 365 380 385 400 410 420 430 445 450
435 220 230 240 250 260 275 285 295 305 320 325 340 350 360 370 385 390 405 415 425 435 450 455
440 220 235 240 255 265 275 285 300 310 320 330 345 350 365 375 385 395 410 420 430 440 455 460
445 225 235 245 260 265 280 290 305 310 325 335 345 355 370 380 390 400 415 425 435 445 460 465
450 225 240 250 260 270 285 295 305 315 330 340 350 360 375 385 395 405 420 430 440 450 465 475
455 230 240 250 265 275 285 295 310 320 330 340 355 365 380 385 400 410 425 430 445 455 470 480
460 230 245 255 265 275 290 300 315 320 335 345 360 370 380 390 405 415 430 435 450 460 475 485
465 235 245 255 270 280 295 300 315 325 340 350 365 370 385 395 410 420 430 440 455 465 480 490
470 235 250 260 275 280 295 305 320 330 345 355 365 375 390 400 415 425 435 445 460 470 485 495
475 240 250 260 275 285 300 310 325 335 345 355 370 380 395 405 420 430 440 450 465 475 490 500
480 240 255 265 280 290 300 310 325 335 350 360 375 385 400 410 420 430 445 455 470 480 495 505
485 245 255 265 280 290 305 315 330 340 355 365 380 390 405 410 425 435 450 460 475 485 500 510
490 245 260 270 285 295 310 320 335 345 360 370 380 390 405 415 430 440 455 465 480 490 505 515
495 250 260 270 285 295 310 320 335 345 360 370 385 395 410 420 435 445 460 470 485 495 510 520
500 250 265 275 290 300 315 325 340 350 365 375 390 400 415 425 440 450 465 475 490 500 515 525