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Off-Season Strength & Conditioning

TBD

TBD

T-Spine

Shoulder Supine Rotation

Glute Release

Quads

Squat Shift Offset

Squat

  • Week 1

    • 3 sets x 5 reps @ 60%

    • 5 sets x 2 reps @ 50% (Drop Set)

  • Week 2

    • 3 sets x 6 reps @ 67%

    • 5 sets x 2 reps @ 60% (Drop Set)

  • Week 3

    • 5 sets x 1 rep @ 75%

    • 4 sets x 2 reps @ 67% (Drop Set)

  • Week 4

    • 5 sets x 1 rep @ 80%

    • 4 sets x 2 reps @ 72% (Drop Set)

Coaching Points

  • TBD

Deadlift

  • Week 1

    • 3x8 @ 67%​

  • Week 2

    • 3x8 @ 72%​

  • Week 3

    • 3x1 @ 75%​

  • Week 4

    • 3x1 @ 80%​

Coaching Points

  • TBD

Pendelay

  • Week 1 & 2

    • ​4 sets x 10 reps @ 95 lbs

  • Week 3

    • ​4 sets x 10 reps @ 115 lbs

  • Week 4

    • ​4 sets x 10 reps @ 125 lbs

Coaching Points

  • TBD

Single Arm

Bent Over Row

  • 4 sets x 10 reps @ 50 lbs

Coaching Points

  • TBD

Planks

  • 5 sets x 30 seconds 

  • 15 second rest inbetween sets

Coaching Points

  • TBD

Cheetahs (Speed Training)

  • Wall Strikes 3 sets x 5 second bursts

  • Falling Starts 3 sets x 5 reps

  • Weighted 2-Point Starts 3 sets x 5 reps for 20 yards

Hogs (Band & Speed Training)

  • Band Punches 3 sets x 10 reps

  • Falling Starts 3 sets x 5 reps

  • Weighted 2-Point Starts 3 sets x 5 reps for 20 yards

DAY 3

Warm Up

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