Next Level Performance Systems Sample 4 Week Off Season Football Program

Next Level Performance Systems
4 WEEK
OFF SEASON STARTER PROGRAM
For the ULTIMATE in Strength, Conditioning and Mental Toughness for Athletes check out our blog at
www.FOOTBALLTRAINERPRO.info
Disclaimer: You must get your physician’s approval before beginning this exercise program. These
recommendations are not medical guidelines but are for educational purposes only. You must consult
your physician prior to starting this program or if you have any medical condition or injury that
contraindicates physical activity. This program is designed for healthy individuals 18 years and older only.
The information in this report is meant to supplement, not replace, proper exercise training. All forms of
exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for
their safety and know their limits. Before practicing the exercises in this book, be sure that your
equipment is well maintained, and do not take risks beyond your level of experience, aptitude, training
and fitness. The exercises and dietary programs in this book are not intended as a substitute for any
exercise routine or treatment or dietary regimen that may have been prescribed by your physician.
See your physician before starting any exercise or nutrition program. If you are taking any medications,
you must talk to your physician before starting any exercise program. If you experience any
lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a
physician.
Don’t perform any exercise unless you have been shown the proper technique by a certified personal
trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when
lifting. Don’t perform any exercise without proper instruction. Always do a warm-up prior to training.
You must have a complete physical examination if you are sedentary, if you have high cholesterol, high
blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all
nutritional changes with your physician or a registered dietician. If your physician recommends that you
don’t use this program, please follow your doctor’s orders.
The Components of Next Level Performance Systems
Range of Motion Development
The most important areas of athletic development is range of motion (ROM) development. There are 2
types of ROM or flexibility: static and dynamic. Static flexibility improves the muscular ROM through deep,
controlled muscular tension while in a stretched position, lengthening the muscle. Dynamic flexibility is
related more so to sport- specific movements. Research has proven that improving dynamic ROM directly
improves performance in the sport of choice.
We use Dynamic Mobility Exercises to improve joint mobility. Joint mobility exercises. Joint mobility, is the
ability to move a joint through its full range of motion. Joint mobility exercises work by circulating synovial
fluid, which "washes" the joint. Joints have no direct blood supply so this synovial fluid nourishes them.
Joint salts, or calcium deposits, which can degrade the joint, are also dissolved with the gentle, high-
repetition movement patterns of the exercises.
That's why mobility exercises are recommended before the workout. Dynamic mobility exercises prepare
your body for the vigorous movements that make up the more demanding part of the workout.
Strength Development
In the gym it is necessary to train the entire body for strength, rather than focus on individual muscle
groups. Training must address absolute strength, relative strength and strength-endurance. Also
important is explosive power, developed by Olympic-style lifts, and cardiovascular conditioning. Grip
strength must also be developed. This program uses multi-joint, full-body movements including the
following exercises:
1. Squat
2. Bench Press and Overhead Press
3. Dead Lifts
4. Modified Olympic Lifts
5. “Strongman” Lifts
6. Kettlebell Lifts
While we want you to train with full effort in every session, your goals will shift from workout to workout.
You can't lift superheavy weights all the time, or you'll burn out--that's why the program's set, rep, and
weight parameters shift every week.
Every workout has a big strength movement, some power element, upper body and lower body
movements, core work, and a metabolic conditioning component. We use exercise triplets, circuits and
other types of fast-paced workout programming for metabolic conditioning and classic strength training
schemes such as 5x5 or heavy singles and doubles of sets of squats, dead lifts, bench presses as well as
“strong man” exercises to get strong.
Olympic Lifts and their Modifications
The Olympic lifts (the snatch, clean and their variations) increases and improves strength, power, speed,
coordination, balance, flexibility, as well as overall conditioning. The Olympic lift s teaches athletes how to
be aggressive and explosive. They also teach the athlete to apply force with his or her muscle groups in
the proper sequences. Athletes learn to receive force from another moving body and become conditioned
to accept forces and how to master the stretch shortening cycle. Olympic lifts are also a great way to help
develop flexibility of the wrists, hips, and ankles while also promoting stability in the shoulder.
Kettlebell Lifts
A kettlebell looks like a cannonball with a handle and comes in many sizes. Although you can do exercises
with kettlebells such as: bench presses, curls, and rows, the real value of kettlebells is derived from doing
high repetition ballistic work such as swings, cleans, and jerks. These exercises train explosive power, raw
strength, strengthen the posterior chain and improve work capacity. They are done as a warm up,
finisher, or part of a strength or power endurance training session.
Metabolic Conditioning
Metabolic conditioning essentially means using bodyweight or weightlifting movements to challenge the
athletes cardio respiratory system. As Mountain Athlete Coach Rob Shauls puts it, “These workouts always
involve doing a set of exercises, breathing like crazy, and trying to recover as fast as possible before doing
another set and breathing like crazy again.” This style of interval training not only builds the athlete's
short duration cardio, but also has scientifically proven benefits for long-slow endurance efforts.
Mental Toughness Development
The mind is as much of a part of excelling in a sport as the body. Many elite athletes rely on special
techniques, skills and tools to get a mental advantage over the competition and learn how to improve
their focus. Goal setting based upon the S.M.A.R.T. approach, is a simple technique that provides
structure for your training program. Many athletes and coaches successfully use this formula to set both
short and long-term training goals.
Many athletes also use visualization techniques as part of training.

Visualization has also been called guided imagery, mental rehearsal, mediation, and a variety of other
things -- no matter the term, the basic techniques and concepts are the same. Generally speaking,
visualization is the process of creating a mental image or intention of what you want to happen or feel.
With mental rehearsal, minds and bodies become trained to actually perform the skill imagined.
Off season vs In-season Considerations
During an athletes off-season 3 days are dedicated to weightlifting and 1 day dedicated to conditioning
and sports specific training. Off-season training focuses on building muscle, improving strength, improving
work capacity, and improving flexibility and mobility. For this report we will only address the strength
training portion of the program.
During the season, 1 or 2 days should be dedicated to lifting. In-season lifting goals are to maintain the
strength developed during the off-season, prevent muscle loss and manage injury.
Sample Program
Beginner Program - Phase 1/Week 1 & 2
Day 1 - Repetition Method Lower Body
Goblet Squat - 4 sets x 12 reps

Dumbbell Reverse Lunges - 4 sets x 12 reps (6 each leg)
MetCon Superset
A1. Dumbbell Swings
A2. Push Ups
20/10/5 reps
Day 2 - Repetition Method Upper Body
Dumbbell Bench Press - 3 sets x as many reps as possible

1 Arm Row - 3 sets x 12 reps
Dips - 3 sets x As many reps as possible
Face Pulls - 3 sets x 12 reps
Day 3 - Repetition Method Full Body
Dumbbell Push Press - 30 reps broken up as needed

Deadlift - 3 sets x 10 reps
Barbell Bench Press - 3 sets x 12 reps
Kettlebell Swings - 50 reps broken up as needed
Day 1 - Max Effort Upper Body
1 Arm Kettlebell Circuit x 3 rounds

Pull Ups - 4 sets x as many reps as possible
MetCon Circuit
A1. Double Kettlebell Push Press x 5 reps
A2. Tire Flip x 2 minutes
5 rounds
Sandbag Get Ups x 50 reps broken up as needed
Day 2 - Dynamic Effort Lower Body
Lower Body Complex

A1. Goblet Squat x 10
A2. Split Jumps x 5 each leg
5 rounds
Kettlebell Swings x 50 reps broken up as needed
Various Heavy Dumbbell Walks x 5 minutes
Day 3 - Repetition Effort Upper Body
1 Arm Kettlebell Circuit x 3 rounds

Dumbbell Bench Press - 4 sets x as many reps as possible
Pull Ups - 4 sets x as many reps as possible
Push Ups - 4 sets x as many reps as possible
Weighted Sit Ups x 50
Day 1 - Max Effort Lower Body
Double Kettlebell Clean and Press x 25

Barbell Squat - 5 sets x 5 reps
MetCon Circuit
A1. Wall Ball x 15
A2. Farmers Walk for a distance
5 rounds
Day 2 - Dynamic Effort Upper Body
Double Kettlebell Push Press x 25

Barbell Bench Press - 10 sets x 2 reps at 50% of your 1 rep max
MetCon Circuit
A1. Kettlebell Swings x 10
A2. Push Ups x 10
A3. Sit Ups x 10
5 rounds
Day 3 - Repetition Method Lower Body
Lower Body Circuit

Bodyweight Reverse Lunges x 7
Double Kettlebell Clean x 7
Double Kettlebell Squat x 7
Double Kettlebell Push Press x 7
- 1 minute rest
- Complete 3 rounds
Beginner Program - Phase 4/Week 1
Day 1 - Max Effort Upper Body
Double Kettlbell Circuit x 5 rounds

MetCon Circuit
A1. Double Kettlebell Clean and Press x 5
A2. Rack Walks - for a distance
5 rounds
Day 2 - Dynamic Effort Lower Body
"The Suck"
Box Jumps x 12
Deadlift x 10
Box Jumps x 12
Back Squat x 15
Box Jumps x 12
Kettlebell Swings x 20
Box Jumps x 12
Air Squats x 25
Box Jumps x 12
Split Jumps x 30(15 each leg)
Box Jumps x 12
Day 3 - Repetition Effort Upper Body
Upper body Circuit

Bench
Pull Ups
Weghted Sit Ups
Dips
Sandbag Get Ups
- 20/10/5 reps
!!!ATTENTION ATHLETES!!!
Are You Ready For The Only
Football Strength Training Program
That Guarantees Athletes Will Gain Serious
Mass, Strength & Speed!!!
A solid off-season training regimen can give athletes an edge and help prevent injuries when
the next season begins.
NLPF.NET brings you the very best in sports performance training. Our customized, sport-specific
programs offer the cutting edge in athletic performance enhancement with an emphasis on injury
prevention.
WHAT CAN OUR PROGRAMS DO FOR YOU:
• Increase acceleration and MAXIMIZE breakaway speed

• Pack on slabs of rugged lean MUSCLE
• Increase raw STRENGTH and explosive POWER
• UNSTOPPABLE endurance for the 4th Quarter and beyond
• MAKE YOU A BETTER ATHLETE AND DOMINATE THE COMPETITION!
About the Author
Rahsaan Kimbrow, an ACE Certified Personal Trainer, a USA Weightlifting Club Coach, a Certified CrossFit
Trainer and Certified San Shou Instructor, specializes in Strength and Conditioning emphasizing Speed
and Agility for Combat Sports, Team Sports, and programs designed for general health, wellness and
improved body composition. He is available for one-on-one personal and small group training sessions. For
more information, contact him at Rahsaan@NLPF.NET or click HERE to request more information.

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Next Level Performance Systems

Range of Motion Development

2. Bench Press and Overhead Press

4. Modified Olympic Lifts

Olympic Lifts and their Modifications

Mental Toughness Development

Many athletes also use visualization techniques as part of training.

Off season vs In-season Considerations

Day 1 - Repetition Method Lower Body

Goblet Squat - 4 sets x 12 reps

Day 2 - Repetition Method Upper Body

Dumbbell Bench Press - 3 sets x as many reps as possible

Day 3 - Repetition Method Full Body

Dumbbell Push Press - 30 reps broken up as needed

Day 1 - Max Effort Upper Body

1 Arm Kettlebell Circuit x 3 rounds

Sandbag Get Ups x 50 reps broken up as needed

Day 2 - Dynamic Effort Lower Body

Lower Body Complex

Kettlebell Swings x 50 reps broken up as needed

Various Heavy Dumbbell Walks x 5 minutes

Day 3 - Repetition Effort Upper Body

1 Arm Kettlebell Circuit x 3 rounds

Day 1 - Max Effort Lower Body

Double Kettlebell Clean and Press x 25

Day 2 - Dynamic Effort Upper Body

Double Kettlebell Push Press x 25

Day 3 - Repetition Method Lower Body

Lower Body Circuit

Day 1 - Max Effort Upper Body

Double Kettlbell Circuit x 5 rounds

Day 2 - Dynamic Effort Lower Body

Day 3 - Repetition Effort Upper Body

Upper body Circuit

WHAT CAN OUR PROGRAMS DO FOR YOU:

• Increase acceleration and MAXIMIZE breakaway speed

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