Coach H Football Template from Elitefts

Coach H,
What would your off season weekly template look like? IE what days do you lift, sprint, agility, and conditioning.

Thanks for the help

Alex

Here is a basic look - I will put up our program when we return to working our guys out on campus Jan 19th

Monday
AM - Strength Session U - upper body emphasis
PM - Speed Development
Tuesday
PM - Conditioning/Agility
Wednesday
AM - Strength Session L - Big Squat Wednesday
Thursday
PM - COnditioning/Agility
Friday
AM 1 - Acceleration/Lateral Speed Training/Upper Body Plyometrics

AM 2 - Strength Session LT - Box Squat/Hang Clean

Day 1 - the day right after the game

Exercise 1 - Lactic Acid/Conditioning
Power Pulls/Hang Cleans/Cleans from the Deck
rotate every two weeks
1 rep every thirty seconds with a 30 second rest

Exercise 2 - MAX EFFORT ROTATION LOWER BODY
pick any lower body exercise usually a squat variation work to 90% week 1 for a triple work to new max week 2 and the rotate exercise

Exercise 3 - Upper Body Volume
Press and Pull combo set
3x10 each

Exercise 4 - Posterior Chain
3x10-15

Day 2 two days later

Exercise 1 - Speed Squats

Exercise 2 - MAX EFFORT ROTATION UPPER BODY
pick any lower body exercise usually a bench variation work to 90% week 1 for a triple work to new max week 2 and the rotate exercise

Exercise 3 - DB Clean or DB Snatch Single Arm 3x6 each

Exercise 4 - Posterior Chain
3x10-15

Day 3 - two days before the Game

Exercise 1 - Speed Bench plus extensions

Exercise 2 - Box Jump or Long Jumps 5x3-5

Exercise 3 - Lunge/Step Up of SIngle Legf Squat variation for 3x8-10 each leg

Exercise 4 - Posterior Chain

Every day
Pre
Quick Feet Drills
Cuff Work
Power ZOne - Torso

Post
Traps
Cuff WOrk
Ankle and Knee stabilization work

Static/Dynamic FLex

If you have been training him I would recommend this template for anyone just make adjustments to the overall volume and load as you see fit. If he is playing fb how can they have 2 games per week. If so make sure he trains the day after each game and get the third work out in. AT the Jr high level the violence, contact, and speed I do not beleive will be any more difficult then a hard practice. I knwo at the college level the game is the easiest day of the week for our guys.

you can go anywhere fro 15 to 30 singles based on time allotted. 6x2 of speed squats 6x3 speed bench for his level. Yes triceps extensions right after speed bench 4-5x8-10

every day work outs are for main sessions of strength training only. Pre and Post are for strength sessions

Power ZOne - stg abs, side bends, staic holds etc

Here are some of the rep guidelines I use for assistance work

Total Body movements - never more the 6 reps
with the exception of deadlifts where we may go a trap bar for 10's

Upper Body Dumbbells 8-12 reps
BB or Machine Pulls 8-15
Shrugs - 15
Single Joint Movements 12-15 or timed

Single Leg Multiple Joint Movements Lunges/Step Ups/Squats
never more then 16 total or 8 each leg and neve less then 10 total

Posterior Chain
10-15

Midsection
10-15

Usually anything in these categories are going to be done for 2-4 sets - I think this covers the majority of the exercises that would fall into this category