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Off-Season Workout: Power Athlete Football

This document contains an off-season workout plan for a power athlete over 6 weeks at 70-75% intensity. It lists various weight lifting exercises done over multiple sets and days, including power cleans, squats, bench press, rows, and others. Reps and weights are provided for each set of each exercise on Monday, Tuesday, Thursday and Friday.

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Tom Hochhalter
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1K views2 pages

Off-Season Workout: Power Athlete Football

This document contains an off-season workout plan for a power athlete over 6 weeks at 70-75% intensity. It lists various weight lifting exercises done over multiple sets and days, including power cleans, squats, bench press, rows, and others. Reps and weights are provided for each set of each exercise on Monday, Tuesday, Thursday and Friday.

Uploaded by

Tom Hochhalter
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
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POWER ATHLETE FOOTBALL

OFF-SEASON WORKOUT
WEEKS 4 - 5 @ 70% WEEK 6 @ 75% Warm-up: M O N D A Y
EXERCISES Power Clean Bent Over Rows Squat Leg Press Stiff Leg Deads Neck

SET 1 WT REP 95LBS. 10 135 10 BAR 20 15 8

SET 2 WT REP 6 10 135 15 20 8

SET 3 WT REP 6 8 10 20 8

SET 4 WT REP 6 8 5

SET 5 WT REP 8 5

SET 6 WT REP

T U E S D A Y

EXERCISES Bench Press Incline Press Split Jerk High Pulls Close Grip Bench Neck

SET 1 WT REP BAR 20 10 115 12 5 12

SET 2 WT REP 135 10 6 135 10 5 10

SET 3 WT REP 8 6 8 5 8

SET 4 WT REP 5 6 6 8

SET 5 WT REP 5 6

SET 6 WT REP 5

Situps

T H U R S D A Y

EXERCISES Hang Clean D.B. Row Front Squat Leg Curls Calves

SET 1 WT REP 95 10 8 12 15 10

SET 2 WT REP 115 10 8 10 15 10

SET 3 WT REP 5 8 10 15 10

SET 4 WT REP 5

SET 5 WT REP 5

SET 6 WT REP

F R I D A Y

Bench Press
Standing Military Lying Tri Extentions Bicep Curls Neck Situps

BAR

DB Incline Bench Press

20 12 10 12 10

135

12 10 6 8 10

8 8 4 8 10 4 8 10

6 8

Use 65% for reps 8 & 6 4

% for reps 8 & 6

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