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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 20 - Workout 1 - A.M. Session - Speed


Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 20 - 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

3-Second Pause At Bottom

Week 11

Complete Monday's Workout

Complete the following recovery plans


Post Workout Recovery Post Workout Nutrition

Week 20 - 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

5 5 3

Post-Workout Nutrition Week 20 - Workout 2 - Strength Pre-Workout Speed & Agility Drills Dynamic Warm Up Piston Squat
Information
Use cluster sets (1+1+1) 15 sec of rest between reps Maximize Speed 2-3 Minutes

Dynamic Warm Up

Snatch Warm Up

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

Complete Prior To Strength Training

3 sets of 5 each

Cone Agility Drill

Complete Drill 8

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

1 1 3 3 3 3 3 1 1 1 1 4 4 4 4 3 3 3 3 4 4 4 4 5 5 5 5 Maximum Maximum Maximum Maximum

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

Weight

Reps Per Set

Rest After Set

Information

Clean Pull

Dead Lift

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

2 2 2 2 2 2 5 3 1 1 1 1 1 4 4 4 4 3 3 3 3 4 4 4 4 5 5 5 5

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

Rest the barbell on the floor after each rep

Half Rack Back Squat


Hold Isometrically

Bench Press
Hold Half Squat Isometrically Until Fatigured

Warm Up Sets

Isometric Chest Hold


Rest only after you finish one set of each highlighted 3-Second Pause At Bottom exercise

Squat Jump Pause

Hold Chest Hold Isometrically Until Fatigured

Clap Push Up
3-Second Pause At Bottom

Front Squat

No Load No Load No Load No Load

Rest only after you finish one set of each highlighted exercise

Bench Press With Pause

Box Jump

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

3-Second Pause At Bottom

RDL

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


2-Second Pause At Bottom

Close Grip Bench Press Throw

Straight Bar Bicep Curl


3-Second Pause At Bottom

Pull Up

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

3-Second Pause At Bottom

Shoulder Prehab

Program Designed by Jonathon Janz, MS, CSCS, USAW

Isometric Chest Hold Prone Dummbell Hold On Bench

No Load Choose

4 Sets of :30 or 2 sets of 1:00 4 Sets of :30 or 2 sets of 1:00

Hold Isometrically At Parallel Hold Isometrically At Parallel

Game Speed Conditioning

Complete Level 3

You can use a gym or a field

Post Workout Recovery Post Workout Nutrition

XLAthlete.com 30-Week Off-Season Football Training


Week 20 - Workout 3 - Speed
Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 20 - 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 11

Week 11

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 20- Workout 4 - Strength


Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 20 - 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 2

Complete Sheet

Clean From Hang Below Knee 3


empty bar and Warm Use Push Press follow instructions to the right Split Jerk 5 3 sets of 5 3

Weight

Reps Per Set

Rest After Set

Information Pull up on bar against the rack for the time indicated

Power Clean
Warm Up

Weight

Reps Per Set

Rest After Set

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

Single Leg Isometric Deadlift

Back Box Squat

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 No Load No Load No Load No Load No Load No Load No Load No Load No Load Choose Choose Choose No Load No Load

1 1 3 3 3 3 3 5 3 1 2 2 1 1 2 3 3 3 :30 each :30 each :30 each 10 10 10 Maximum Maximum Maximum 10 10 10


4 Sets of :30 or 2 sets of 1:00 each 4 Sets of :30 or 2 sets of 1:00

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

Pair with Power Jerk

Warm Up Sets

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 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 Choose Choose

:20 per leg :20 per leg :20 per leg :20 per leg 4 4 4 4 5 3 1 2 2 1 1 2 3 3 3 8 each 8 each 8 each 6 6 6 6
4 Sets of :30 or 2 sets of 1:00 4 Sets of :30 or 2 sets of 1:00

3:00

Rest only after you finish one set of each exercise

1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Warm Up Sets

3-Second Pause On Box

Pause 3 seconds at bottom

Half Rack Back Squat Hip Flexor Isometric Pull Pair with Reverse Hyper

Set rack level to half the depth of your regular back squat

Board Bench Press

Pull leg against the bar

Walking Lunge With Band

Pause 3 sec. in lunge and squeeze legs together

Pause at top for 3 seconds

Barbell Tricep Extension

Pause 3 seconds at bottom

Supine Row Pair with Overhead Lateral Raise Single Leg Isometric Hold Glute Isometric Hold Core Workout Groin Prehab Forearm Circuit

2:00
Rest after completing a set of each exercise
Pause at bottom for 3 seconds

Dip Isometric Hold Bicep Curl Isometric Hold Core Workout Knee Prehab Game Speed Conditioning

Hold Isometrically

Hold Isometrically

Hold Isometrically At Parallel Hold Isometrically

Complete Sheet Complete Sheet 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

Complete Sheet Complete Sheet Complete Sheet


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

Recovery Work

Foam Roller Band Stretching

Post-Workout Nutrition Week 20 - 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 21 - Workout 1 - A.M. Session - Speed
Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 21 - 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 9

Week 12

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 21 - 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 No Load No Load No Load No Load No Load No Load No Load No Load 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 No Load Choose

2 2 2 2 2 2 5 3 1 1 1 1 1 4 4 4 4 3 3 3 3 4 4 4 4 5 5 5 5

1:30 1:30 2:00 2:00 2:00 2:00 1:30 1:30 1:30 3:00
Warm Up Sets

Snatch Grip RDL Shrug Overhead Squat

5 5 3

Dead Lift

Dynamic Warm Up

Rest the barbell on the floor after each rep

Pressing Overhead Squat

Snatch Warm Up

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

Bench Press

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

Isometric Chest Hold

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 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

1 1 3 3 3 3 3 1 1 1 1 4 4 4 4 3 3 3 3 4 4 4 4 5 5 5 5 Maximum Maximum Maximum Maximum 6 6 6 6

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

Hold Chest Hold Isometrically Until Fatigured

Clap Push Up

Rest only after you finish one set of each highlighted exercise

Bench Press With Pause

3-Second Pause At Bottom

Half Rack Back Squat


Hold Isometrically

Hold Half Squat Isometrically Until Fatigured


Rest only after you finish one set of each highlighted 3-Second Pause At Bottom exercise

Close Grip Bench Press Throw

Squat Jump Pause

Straight Bar Bicep Curl

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


Hold Isometrically At Parallel Hold Isometrically At Parallel

3-Second Pause At Bottom

Front Squat

3-Second Pause At Bottom

Shoulder Prehab
Isometric Chest Hold Prone Dummbell Hold On Bench

4 Sets of :30 or 2 sets of 1:00 4 Sets of :30 or 2 sets of 1:00

Box Jump

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
3-Second Pause At Bottom 3-Second Pause At Bottom 2-Second Pause At Bottom

Game Speed Conditioning

Complete Level 4

You can use a gym or a field

Post Workout Recovery Post Workout Nutrition

Pull Up

Week 21 - Workout 3 - Speed


Warm Up/Prehab Sets/Reps
2-3 Minutes

Dynamic Warm Up 16-Week Sprint Training

Standing Press

Week 12

Complete Wednesday's Workout

Complete the following recovery plans


Post Workout Recovery Post Workout Nutrition

Core Workout Hip Flexor Prehab

Isometric Split 2 sets of 30 sec. each

Program Designed by Jonathon Janz, MS, CSCS, USAW

Recovery Work

Foam Roller Band Stretching

Quads, IT Band, Hams Complete Sheet

Post-Workout Nutrition

XLAthlete.com 30-Week Off-Season Football Training


Week 21- Workout 4 - Strength
Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 21 - 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 empty bar and Clean and Jerk Warm Use 5 Push Press follow instructions

Week 12

Complete Friday's Workout

Up

to the right

Split Jerk

Complete the following recovery plans


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

Power Clean
Warm Up

Weight

Reps Per Set

Rest After Set

Post Workout Nutrition

Back Box Squat

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 No Load No Load No Load No Load No Load No Load No Load No Load No Load Choose Choose Choose No Load No Load

1 1 3 3 3 3 3 5 3 1 2 2 1 1 2 3 3 3 :30 each :30 each :30 each 10 10 10 Maximum Maximum Maximum 10 10 10


4 Sets of :30 or 2 sets of 1:00 each 4 Sets of :30 or 2 sets of 1:00

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

Dynamic Warm Up Piston Squat Cuban Press W/ Figure 8

2-3 Minutes

Week 21 - Workout 5 - P.M. Session - Strength Pre-Workout Speed & Agility Drills
Complete Prior To Strength Training

3 sets of 5 each

Plyometric Workout 2

Complete Sheet

3 sets of 5

Warm Up Sets

Strength Exercises

Weight

Reps Per Set

Rest After Set

Information Pull up on bar against the rack for the time indicated

Single Leg Isometric Deadlift


3-Second Pause On Box

Pair with Power Jerk

Half Rack Back Squat Hip Flexor Isometric Pull Pair with Reverse Hyper

Set rack level to half the depth of your regular back squat

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

:20 per leg :20 per leg :20 per leg :20 per leg 4 4 4 4 5 3 1 2 2 1 1 2 3 3 3 8 each 8 each 8 each 6 6 6 6
4 Sets of :30 or 2 sets of 1:00 4 Sets of :30 or 2 sets of 1:00

3:00

Rest only after you finish one set of each exercise

Bench Press
Pull leg against the bar

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

Warm Up Sets

Pause at top for 3 seconds

Pause 3 seconds at bottom

Supine Row Pair with Overhead Lateral Raise Single Leg Isometric Hold Glute Isometric Hold Core Workout Groin Prehab Forearm Circuit

2:00
Rest after completing a set of each exercise
Pause at bottom for 3 seconds

Board Bench Press

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

Walking Lunge With Band


Hold Isometrically At Parallel

Pause 3 sec. in lunge and squeeze legs together

Barbell Tricep Extension


Hold Isometrically

Pause 3 seconds at bottom

Complete Sheet Complete Sheet Complete Sheet


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

Dip Isometric Hold Bicep Curl Isometric Hold Core Workout Knee Prehab Game Speed Conditioning

Choose Choose

Hold Isometrically

Hold Isometrically

Recovery Work

Band Stretching

Complete Sheet Complete Sheet Complete Level 4


Iso. Chest Hold

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 21 - Workout 6 - Optional Dynamic Warm Up Adaptability Workout


2-3 Minutes

Complete Sheet 1
Complete the following recovery plans

Post Workout Recovery Post Workout Nutrition

XLAthlete.com 30-Week Off-Season Football Training


Week 22 - Workout 1 - A.M. Session - Speed
Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 22 - 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 10

Week 13

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 No Load No Load No Load No Load No Load No Load No Load No Load 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 No Load Choose

2 2 2 2 2 2 5 3 1 1 1 1 1 4 4 4 4 3 3 3 3 4 4 4 4 5 5 5 5

1:30 1:30 2:00 2:00 2:00 2:00 1:30 1:30 1:30 3:00
Warm Up Sets

Week 22 - 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

Rest the barbell on the floor after each rep

Pressing Overhead Squat

Snatch Warm Up

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

Bench Press

Power Snatch
Warm Up

Weight

Reps Per Set

Rest After Set


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

Information

Isometric Chest Hold

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 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

1 1 4 3 3 3 3 1 1 1 1 4 4 4 4 3 3 3 3 4 4 4 4 5 5 5 5 Maximum Maximum Maximum Maximum 5 5 5 5

Hold Chest Hold Isometrically Until Fatigured

Use cluster sets (2+2) 15 sec rest Use cluster sets (1+1+1) 15 sec rest

Clap Push Up

Rest only after you finish one set of each highlighted exercise

Maximize Speed

Bench Press With Pause

Half Rack Back Squat


Hold Isometrically

3:00
Hold Half Squat Isometrically Until Fatigured
Rest only after you finish one set of each highlighted 3-Second Pause At Bottom exercise

3-Second Pause At Bottom

Close Grip Bench Press Throw

Squat Jump Pause

Straight Bar Bicep Curl

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


Hold Isometrically At Parallel Hold Isometrically At Parallel

3-Second Pause At Bottom

Front Squat

3-Second Pause At Bottom

Shoulder Prehab
Isometric Chest Hold Prone Dummbell Hold On Bench

6 Sets of :30 or 3 sets of 1:00 6 Sets of :30 or 3 sets of 1:00

Box Jump

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
3-Second Pause At Bottom 3-Second Pause At Bottom 2-Second Pause At Bottom

Game Speed Conditioning

Complete Level 5

You can use a gym or a field

Post Workout Recovery Post Workout Nutrition

Pull Up

Week 22 - Workout 3 - Speed


Warm Up/Prehab Sets/Reps
2-3 Minutes

Dynamic Warm Up 16-Week Sprint Training

Standing Press

Week 13

Complete Wednesday's Workout

Complete the following recovery plans


Post Workout Recovery Post Workout Nutrition

Core Workout Hip Flexor Prehab

Isometric Split 2 sets of 30 sec. each

Program Designed by Jonathon Janz, MS, CSCS, USAW

Recovery Work

Foam Roller Band Stretching

Quads, IT Band, Hams Complete Sheet

Post-Workout Nutrition

XLAthlete.com 30-Week Off-Season Football Training


Week 22- Workout 4 - Strength
Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 22 - 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 empty bar and Clean and Jerk Warm Use 5 Push Press follow instructions

Week 13

Complete Friday's Workout

Up

to the right

Split Jerk

Complete the following recovery plans


Post Workout Recovery Information Post Workout Nutrition

Power Clean
Warm Up

Weight

Reps Per Set

Rest After Set


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

Back Box Squat With Chains

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 No Load No Load No Load No Load No Load No Load No Load No Load No Load Choose Choose Choose No Load No Load

1 1 4 3 3 3 3 5 3 1 2 2 1 1 1 3 3 3 :30 each :30 each :30 each 10 10 10 Maximum Maximum Maximum 10 10 10


6 Sets of :30 or 3 sets of 1:00 6 Sets of :30 or 3 sets of 1:00

Use cluster sets (2+2) 15 sec rest Use cluster sets (1+1+1) 15 sec rest

Dynamic Warm Up Piston Squat Cuban Press W/ Figure 8


Strength Exercises

2-3 Minutes

Week 22 - Workout 5 - P.M. Session - Strength Pre-Workout Speed & Agility Drills
Complete Prior To Strength Training

3 sets of 5 each

Plyometric Workout 2

Complete Sheet

Maximize Speed

3 sets of 5

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

Weight

Reps Per Set

Rest After Set

Information Pull up on bar against the rack for the time indicated

Single Leg Isometric Deadlift


Add Chains To These Sets 3-Second Pause On Box

Pair with Power Jerk

Half Rack Back Squat Hip Flexor Isometric Pull Pair with Reverse Hyper

Set rack level to half the depth of your regular back squat

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

:20 per leg :20 per leg :20 per leg :20 per leg 4 4 4 4 5 3 1 2 2 1 1 1 3 3 3 8 each 8 each 8 each 6 6 6 6
6 Sets of :30 or 3 sets of 1:00 6 Sets of :30 or 3 sets of 1:00

3:00

Rest only after you finish one set of each exercise

Bench Press With Chains


Pull leg against the bar

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

Warm Up Sets

Add Chains To These Sets 3-Second Pause On Chest

Pause at top for 3 seconds

Supine Row Pair with Overhead Lateral Raise Single Leg Isometric Hold Glute Isometric Hold Core Workout Groin Prehab Forearm Circuit

2:00
Rest after completing a set of each exercise
Pause at bottom for 3 seconds

Board Bench Press

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

Walking Lunge With Band


Hold Isometrically At Parallel

Pause 3 sec. in lunge and squeeze legs together

Barbell Tricep Extension


Hold Isometrically

Pause 3 seconds at bottom

Complete Sheet Complete Sheet Complete Sheet


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

Dip Isometric Hold Bicep Curl Isometric Hold Core Workout Knee Prehab Game Speed Conditioning

Choose Choose

Hold Isometrically

Hold Isometrically

Recovery Work

Band Stretching

Complete Sheet Complete Sheet Complete Level 5


Iso. Chest Hold

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 22 - Workout 6 - Optional Dynamic Warm Up Adaptability Workout


2-3 Minutes

Complete Sheet 3
Complete the following recovery plans

Post Workout Recovery Post Workout Nutrition

XLAthlete.com 30-Week Off-Season Football Training


Week 23 - Workout 1 - A.M. Session - Speed
Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 23 - 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 10

Week 14

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 No Load No Load No Load No Load No Load No Load No Load No Load 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 No Load Choose

2 2 2 2 2 2 5 3 1 1 1 1 1 4 4 4 4 3 3 3 3 4 4 4 4 5 5 5 5

1:30 1:30 2:00 2:00 2:00 2:00 1:30 1:30 1:30 3:00
Warm Up Sets

Week 23 - 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

Rest the barbell on the floor after each rep

Pressing Overhead Squat

Snatch Warm Up

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

Bench Press

Power Snatch
Warm Up

Weight

Reps Per Set

Rest After Set

Information

Isometric Chest Hold

Half Rack Back Squat


Hold Isometrically

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 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

1 1 3 3 2 3 2 3 1 1 1 1 4 4 4 4 3 3 3 3 4 4 4 4 4 4 4 4 Maximum Maximum Maximum Maximum 5 5 5 5

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

Hold Chest Hold Isometrically Until Fatigured

Use cluster sets (1+1+1) 15 sec rest or (1+1) 20 sec rest

Clap Push Up

Rest only after you finish one set of each highlighted exercise

Maximize Speed

Bench Press With Pause

3-Second Pause At Bottom

Hold Half Squat Isometrically Until Fatigured


Rest only after you finish one set of each highlighted 3-Second Pause At Bottom exercise

Close Grip Bench Press Throw

Squat Jump Pause

Straight Bar Bicep Curl

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


Hold Isometrically At Parallel Hold Isometrically At Parallel

3-Second Pause At Bottom

Front Squat

3-Second Pause At Bottom

Shoulder Prehab
Isometric Chest Hold Prone Dummbell Hold On Bench

4 Sets of 1:00 or 2 sets of 2:00 4 Sets of 1:00 or 2 sets of 2:00

Box Jump

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
3-Second Pause At Bottom 3-Second Pause At Bottom 2-Second Pause At Bottom

Game Speed Conditioning

Complete Level 5

You can use a gym or a field

Post Workout Recovery Post Workout Nutrition

Pull Up

Week 23 - Workout 3 - Speed


Warm Up/Prehab Sets/Reps
2-3 Minutes

Dynamic Warm Up 16-Week Sprint Training

Standing Press

Week 14

Complete Wednesday's Workout

Complete the following recovery plans


Post Workout Recovery Post Workout Nutrition

Core Workout Hip Flexor Prehab

Isometric Split 2 sets of 30 sec. each

Program Designed by Jonathon Janz, MS, CSCS, USAW

Recovery Work

Foam Roller Band Stretching

Quads, IT Band, Hams Complete Sheet

Post-Workout Nutrition

XLAthlete.com 30-Week Off-Season Football Training


Week 23- Workout 4 - Strength
Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 23 - 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


empty bar and Clean and Jerk Warm Use Push Press follow instructions Up to the right 5 3

Week 14

Complete Friday's Workout

Split Jerk

Complete the following recovery plans


Post Workout Recovery Information Post Workout Nutrition

Power Clean
Warm Up

Weight

Reps Per Set

Rest After Set

Back Box Squat With Chains

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 No Load No Load No Load No Load No Load No Load No Load No Load No Load Choose Choose Choose No Load No Load

1 1 3 3 2 3 2 3 5 3 1 2 2 1 1 1 3 3 3 :30 each :30 each :30 each 10 10 10 Maximum Maximum Maximum 10 10 10


4 Sets of 1:00 or 2 sets of 2:00 4 Sets of 1:00 or 2 sets of 2:00

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

Use cluster sets (1+1+1) 15 sec rest or (1+1) 20 sec rest

Dynamic Warm Up Piston Squat Cuban Press W/ Figure 8


Strength Exercises

2-3 Minutes

Week 23 - Workout 5 - P.M. Session - Strength Pre-Workout Speed & Agility Drills
Complete Prior To Strength Training

3 sets of 5 each

Plyometric Workout 2

Complete Sheet

Maximize Speed

3 sets of 5

Weight

Reps Per Set

Rest After Set

Information Pull up on bar against the rack for the time indicated

Warm Up Sets

Single Leg Isometric Deadlift

Add Chains To These Sets 3-Second Pause On Box

Pair with Power Jerk

Half Rack Back Squat Hip Flexor Isometric Pull Pair with Reverse Hyper

Set rack level to half the depth of your regular back squat

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 0.0 0.0

:20 per leg :20 per leg :20 per leg :20 per leg 3 3 3 3 5 3 1 2 2 1 1 1 3 3 3 8 each 8 each 8 each 5 5 5 5
4 Sets of 1:00 or 2 sets of 2:00 4 Sets of 1:00 or 2 sets of 2:00

3:00

Rest only after you finish one set of each exercise

Bench Press With Chains

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

Warm Up Sets

Pull leg against the bar

Add Chains To These Sets 3-Second Pause On Chest

Pause at top for 3 seconds

Supine Row Pair with Overhead Lateral Raise Single Leg Isometric Hold Glute Isometric Hold Core Workout Groin Prehab Forearm Circuit

2:00
Rest after completing a set of each exercise
Pause at bottom for 3 seconds

Board Bench Press

Walking Lunge With Band

Pause 3 sec. in lunge and squeeze legs together

Hold Isometrically At Parallel Hold Isometrically

Barbell Tricep Extension

Pause 3 seconds at bottom

Complete Sheet Complete Sheet Complete Sheet


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

Dip Isometric Hold Bicep Curl Isometric Hold Core Workout Knee Prehab Game Speed Conditioning

Choose Choose

Hold Isometrically

Hold Isometrically

Complete Sheet Complete Sheet Complete Level 5


Iso. Chest Hold

Recovery Work

Band Stretching

Post-Workout Nutrition

You can use a gym or a field

Program Designed by Jonathon Janz, MS, CSCS, USAW


Recovery Work

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

Foam Roller Band Stretching

Post-Workout Nutrition Week 23 - Workout 6 - Optional Dynamic Warm Up Adaptability Workout


2-3 Minutes

Complete Sheet 4
Complete the following recovery plans

Post Workout Recovery Post Workout Nutrition

XLAthlete.com 30-Week Off-Season Football Training


Week 24 - Workout 1 - A.M. Session - Speed
Warm Up/Prehab Sets/Reps
2-3 Minutes

Week 24 - 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 15

Week 15

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 24 - 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 24 - 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 24 - 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 of each 6 each way 6 each way 6 each way 6 each way 8 8 8 8 Maximum Maximum Maximum Maximum 8 8 8 8 Maximum
exercise 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 plate or dumbbell in each hand

Overhead Lateral Raise Pair with Pull Up

Dips

Rest after completing a set of each exercise

Make easier - use band

Core Workout Hip Flexor Prehab

Choose Maximum Choose Maximum Choose Maximum Complete Sheet Complete Sheet
Iso. Chest Hold Foam Roller Band Stretching

Rest after completing a set of each exercise

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

Dumbbell Curl To Press Pair with Dips

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

Recovery Work

Post-Workout Nutrition Week 24 - 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

Rest after completing a set of each exercise

Dynamic Warm Up 16-Week Sprint Training

Week 15

Complete Friday's Workout

Complete the following recovery plans


Post Workout Recovery Post Workout Nutrition

Isometric Split 2 sets of 30 sec. each Foam Roller


Quads, IT Band, Hams Complete Sheet

Recovery Work

Band Stretching

Post-Workout Nutrition

Program Designed by Jonathon Janz, MS, CSCS, USAW