workout_sheet_football 30-week off-season training week 1-4

XLAthlete.com 30-Week Off-Season Football TrainingName 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

The Off-Season Football Training Program is designed to improve overall athleticismusing powerful, yet simple, methods of training. It begins with establishing a higher levelof work capacity, followed by intense strength training. It is a 30-week program that youcan use from January until August.

Week 1 - Workout 1 - P.M. Session - ConditioningKnee Prehab Complete Sheet

8-Week ConditioningPlan Week 1-Workout 1

Week 1 - Workout 1 - A.M. Session - AdaptabilityWarm Up/Prehab Sets/Reps

Week 1 - Workout 2 - Adaptability

Dynamic Warm Up 2-3 MinutesWarm Up/Prehab Sets/Reps

Dynamic Warm Up 2-3 Minutes

Use an empty or light barbell for these exercises. Perform 5 reps of each exercise insuccession for the amount of time chosen from the chart below. Start with the firstexercise in the list and complete 5 reps, switch immediately to the next exercise andcomplete 5 reps, continuing through the list until it is done. Repeat the list for the amountof time chosen.

Exercise Complex 1

Power Clean FromHang Above Knee 5 Reps

Check Box Of Level Required

Exercise Complex 1 Squat and Press 5 Reps Level 1 = 2 Minutes

Power Clean FromHang Below Knee

5 Reps Power Jerk 5 Reps Level 2 = 3 Minutes

Check Box Of Level Required Good Morning 5 Reps Level 3 = 4 Minutes

Front Squat 5 Reps Level 1 = 2 Minutes Bent Over Row 5 Reps Level 4 = 5 Minutes

Split Jerk 5 Reps Level 2 = 3 Minutes Go back to top of list and repeat Level 5 = 6 Minutes

RDL 5 Reps Level 3 = 4 Minutes Rest 2 to 3 minutes before next complex

Bent Over Row 5 Reps Level 4 = 5 Minutes Exercise Complex 2

Go back to top of list and repeat Level 5 = 6 Minutes Power Snatch FromHang Above Knee

5 Reps

Rest 2 to 3 minutes before next complex Check Box Of Level Required

Exercise Complex 2 Pressing Overhead Squat 5 Reps Level 1 = 2 Minutes

Power Snatch FromHang Below Knee

5 Reps Drop Snatch 3 Reps Each Level 2 = 3 Minutes

Check Box Of Level Required Lunge 5 Reps Level 3 = 4 Minutes

Overhead Squat 5 Reps Level 1 = 2 Minutes Bicep Curl 5 Reps Level 4 = 5 Minutes

Lunge 3 Reps Each Level 2 = 3 Minutes Go back to top of list and repeat Level 5 = 6 Minutes

Squat and Press 5 Reps Level 3 = 4 Minutes Rest 2 to 3 minutes before next complex

Bicep Curl 5 Reps Level 4 = 5 Minutes Exercise Complex 3

Go back to top of list and repeat Level 5 = 6 Minutes Step Up 5 Reps Each Stack bumpers or use a bench

Rest 2 to 3 minutes before next complex Back Squat 5 Reps Check Box Of Level Required

Exercise Complex 3 Step Up 5 Reps Each Level 1 = 2 Minutes

Step Up 5 Reps Each Stack bumpers or use a bench Press 5 Reps Level 2 = 3 Minutes

RDL 5 Reps Check Box Of Level Required Step Up 5 Reps Each Level 3 = 4 Minutes

Step Up 5 Reps Each Level 1 = 2 Minutes Bent Over Row 5 Reps Level 4 = 5 Minutes

Press 5 Reps Level 2 = 3 Minutes Go back to top of list and repeat Level 5 = 6 Minutes

Step Up 5 Reps Each Level 3 = 4 Minutes Rest 2 to 3 minutes before next complex

Bent Over Row 5 Reps Level 4 = 5 Minutes

Exercise Complex 4

Go back to top of list and repeat Level 5 = 6 Minutes Sit Up 10 Reps

Rest 2 to 3 minutes before next complex

Prone Forearm Bridge 20 Seconds Check Box Of Level Required

Exercise Complex 4

Gopher U Abs 10 Reps Each Level 1 = 2 Minutes

V Up 10 Reps

Side Bridge (Right) 20 Seconds Level 2 = 3 Minutes



Half Twist 10 Reps Each Level 1 = 2 Minutes Side Bridge (Left) 20 Seconds Level 4 = 5 Minutes

Side Bridge (Right) 20 Seconds Level 2 = 3 Minutes

Go back to top of list and repeat Level 5 = 6 Minutes

Half Twist 10 Reps Each Level 3 = 4 Minutes Shoulder Prehab Complete Sheet

Side Bridge (Left) 20 Seconds Level 4 = 5 Minutes

Recovery Work

Isometric Split 2 sets of 30 sec. each

Go back to top of list and repeat Level 5 = 6 Minutes Foam Roller IT Band, Glutes, Back

Hip Flexor Prehab Complete Sheet Band Stretching Complete Sheet

Recovery Work

Isometric Split 2 sets of 30 sec. each Post-Workout Nutrition

Foam Roller Quads, IT Band, Hams

Band Stretching Complete Sheet Program Designed by Jonathon Janz, MS, CSCS, USAWPost-Workout Nutrition

http://www.xlathlete.com/view_drill.jsp?drill_id=1295&browse_sport_program_id=60&drill_type=0



http://www.xlathlete.com/browse_drills.jsp?sport_program_id=57&browse_sport_id=19&drill_type=0


http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=power%20clean%20from%20hang%20above%20knee


http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=squat%20and%20press

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=power%20clean%20from%20hang%20below%20knee


http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=power%20jerk

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=Olympic%20good%20mornings

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=front%20squat

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=barbell%20bent%20over%20row

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=split%20jerk

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=RDL


http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=power%20snatch%20from%20hang%20above%20knee


http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=pressing%20overhead%20squat

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=power%20snatch%20from%20hang%20below%20knee


http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=drop%20snatch

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=barbell%20lunge

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=overhead%20squat

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=straight%20bar%20curl




http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=back%20step%20up

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=back%20squat



http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=standing%20military%20press

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=rdl







http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=sit%20up

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=prone%20forearm%20bridge

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=gopher%20u%20abs

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=double%20leg%20v%20up

http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=side%20bridge



http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=half%20twist






http://www.xlathlete.com/view_exercise.jsp?sport=FOOTBALL&exercise_name=isometric%20split









XLAthlete.com 30-Week Off-Season Football Training

Week 1 - Workout 3 - Conditioning Week 1 - Workout 5 - A.M. Session - Adaptability

Ankle Prehab Complete Sheet

Warm Up/Prehab Sets/Reps


Dynamic Warm Up 2-3 Minutes

Rotational CoreWorkout

Complete The Sheet

Exercise Complex 1

Power Clean FromHang Above Knee 5 Reps

Complete the following recovery plans Check Box Of Level Required

Post Workout Recovery

Squat and Press 5 Reps Level 1 = 2 Minutes

Post Workout Nutrition Power Jerk 5 Reps Level 2 = 3 Minutes

Good Morning 5 Reps Level 3 = 4 Minutes

Week 1 - Workout 4 - Adaptability Bent Over Row 5 Reps Level 4 = 5 Minutes

Warm Up/Prehab Sets/Reps


Dynamic Warm Up 2-3 MinutesRest 2 to 3 minutes before next complex

Exercise Complex 2

Exercise Complex 1 Power Snatch FromHang Above Knee 5 Reps


5 Reps Check Box Of Level Required

Check Box Of Level Required Pressing Overhead Squat 5 Reps Level 1 = 2 Minutes

Front Squat 5 Reps Level 1 = 2 Minutes Drop Snatch 3 Reps Each Level 2 = 3 Minutes

Split Jerk 5 Reps Level 2 = 3 Minutes Lunge 5 Reps Level 3 = 4 Minutes

RDL 5 Reps Level 3 = 4 Minutes Bicep Curl 5 Reps Level 4 = 5 Minutes

Bent Over Row 5 Reps Level 4 = 5 Minutes Go back to top of list and repeat Level 5 = 6 Minutes

Go back to top of list and repeat Level 5 = 6 Minutes Rest 2 to 3 minutes before next complex

Rest 2 to 3 minutes before next complex Exercise Complex 3

Exercise Complex 2 Step Up 5 Reps Each Stack bumpers or use a bench


5 Reps Back Squat 5 Reps Check Box Of Level Required

Check Box Of Level Required Step Up 5 Reps Each Level 1 = 2 Minutes

Overhead Squat 5 Reps Level 1 = 2 Minutes Press 5 Reps Level 2 = 3 Minutes

Lunge 3 Reps Each Level 2 = 3 Minutes Step Up 5 Reps Each Level 3 = 4 Minutes

Squat and Press 5 Reps Level 3 = 4 Minutes Bent Over Row 5 Reps Level 4 = 5 Minutes

Bicep Curl 5 Reps Level 4 = 5 Minutes Go back to top of list and repeat Level 5 = 6 Minutes

Go back to top of list and repeat Level 5 = 6 Minutes Rest 2 to 3 minutes before next complex

Rest 2 to 3 minutes before next complex Exercise Complex 4

Exercise Complex 3 Sit Up 10 Reps

Step Up 5 Reps Each Stack bumpers or use a bench Prone Forearm Bridge 20 Seconds Check Box Of Level Required

RDL 5 Reps Check Box Of Level Required Gopher U Abs 10 Reps Each Level 1 = 2 Minutes

Step Up 5 Reps Each Level 1 = 2 Minutes Side Bridge (Right) 20 Seconds Level 2 = 3 Minutes

Press 5 Reps Level 2 = 3 Minutes Gopher U Abs 10 Reps Each Level 3 = 4 Minutes

Step Up 5 Reps Each Level 3 = 4 Minutes Side Bridge (Left) 20 Seconds Level 4 = 5 Minutes



Go back to top of list and repeat Level 5 = 6 Minutes Groin Prehab Complete Sheet


Recovery Work


Exercise Complex 4

Foam Roller IT Band, Glutes, Back

V Up 10 Reps

Band Stretching Complete Sheet


Post-Workout Nutrition

Half Twist 10 Reps Each Level 1 = 2 Minutes

Side Bridge (Right) 20 Seconds Level 2 = 3 Minutes Week 1 - Workout 5 - P.M. Session - Conditioning

Half Twist 10 Reps Each Level 3 = 4 Minutes Knee Prehab Complete Sheet

Side Bridge (Left) 20 Seconds Level 4 = 5 Minutes 8-Week ConditioningPlan Week 1-Workout 3


Forearm Circuit Complete Sheet

Recovery Work


Foam Roller Quads, IT Band, Hams

Band Stretching Complete Sheet


Program Designed by Jonathon Janz, MS, CSCS, USAW








































































Week 2 - Workout 1 - A.M. Session - Adaptability Week 2 - Workout 2 - AdaptabilityWarm Up/Prehab Sets/Reps

Try to use a higher time level thanweek 1

Warm Up/Prehab Sets/RepsTry to use a higher time level than

week 1Dynamic Warm Up 2-3 Minutes Dynamic Warm Up 2-3 Minutes

Exercise Complex 1


5 Reps

Check Box Of Level Required

Front Squat 5 Reps Level 1 = 2 Minutes Exercise Complex 1

Split Jerk 5 Reps Level 2 = 3 Minutes Power Clean FromHang Above Knee

5 Reps

RDL 5 Reps Level 3 = 4 Minutes Check Box Of Level Required

Bent Over Row 5 Reps Level 4 = 5 Minutes Squat and Press 5 Reps Level 1 = 2 Minutes

Go back to top of list and repeat Level 5 = 6 Minutes Power Jerk 5 Reps Level 2 = 3 Minutes

Rest 2 to 3 minutes before next complex Good Morning 5 Reps Level 3 = 4 Minutes

Exercise Complex 2 Bent Over Row 5 Reps Level 4 = 5 Minutes


5 Reps Go back to top of list and repeat Level 5 = 6 Minutes

Check Box Of Level Required Rest 2 to 3 minutes before next complex

Overhead Squat 5 Reps Level 1 = 2 Minutes Exercise Complex 2

Lunge 3 Reps Each Level 2 = 3 Minutes Power Snatch FromHang Above Knee

5 Reps

Squat and Press 5 Reps Level 3 = 4 Minutes Check Box Of Level Required

Bicep Curl 5 Reps Level 4 = 5 Minutes Pressing Overhead Squat 5 Reps Level 1 = 2 Minutes

Go back to top of list and repeat Level 5 = 6 Minutes Drop Snatch 3 Reps Each Level 2 = 3 Minutes

Rest 2 to 3 minutes before next complex Lunge 5 Reps Level 3 = 4 Minutes

Exercise Complex 3 Bicep Curl 5 Reps Level 4 = 5 Minutes

Step Up 5 Reps Each Stack bumpers or use a bench Go back to top of list and repeat Level 5 = 6 Minutes

RDL 5 Reps Check Box Of Level Required Rest 2 to 3 minutes before next complex

Step Up 5 Reps Each Level 1 = 2 Minutes Exercise Complex 3

Press 5 Reps Level 2 = 3 Minutes Step Up 5 Reps Each Stack bumpers or use a bench

Step Up 5 Reps Each Level 3 = 4 Minutes Back Squat 5 Reps Check Box Of Level Required

Bent Over Row 5 Reps Level 4 = 5 Minutes Step Up 5 Reps Each Level 1 = 2 Minutes

Go back to top of list and repeat Level 5 = 6 Minutes Press 5 Reps Level 2 = 3 Minutes


Step Up 5 Reps Each Level 3 = 4 Minutes

Exercise Complex 4


V Up 10 Reps





Exercise Complex 4

Side Bridge (Right) 20 Seconds Level 2 = 3 Minutes Sit Up 10 Reps



Side Bridge (Left) 20 Seconds Level 4 = 5 Minutes Gopher U Abs 10 Reps Each Level 1 = 2 Minutes

Go back to top of list and repeat Level 5 = 6 Minutes Side Bridge (Right) 20 Seconds Level 2 = 3 Minutes

Hip Flexor Prehab Complete Sheet


Recovery Work

Isometric Split 2 sets of 30 sec. each Side Bridge (Left) 20 Seconds Level 4 = 5 Minutes

Foam Roller Quads, IT Band, Hams Go back to top of list and repeat Level 5 = 6 Minutes

Band Stretching Complete Sheet Shoulder Prehab Complete Sheet


Recovery Work


Foam Roller IT Band, Glutes, Back

Week 2 - Workout 1 - P.M. Session - Conditioning Band Stretching Complete Sheet

Knee Prehab Complete Sheet Post-Workout Nutrition


Week 2 - Workout 3 - ConditioningAnkle Prehab Complete Sheet

Program Designed by Jonathon Janz, MS, CSCS, USAW 8-Week ConditioningPlan Week 2-Workout 2


Complete The Sheet

Complete the following recovery plans


Post Workout Nutrition








































































Week 2 - Workout 4 - Adaptability Week 2 - Workout 5 - A.M. Session - AdaptabilityWarm Up/Prehab Sets/Reps




Exercise Complex 1 Exercise Complex 1


5 Reps Power Clean From

Hang Above Knee5 Reps

Check Box Of Level Required Check Box Of Level Required

Front Squat 5 Reps Level 1 = 2 Minutes Squat and Press 5 Reps Level 1 = 2 Minutes

Split Jerk 5 Reps Level 2 = 3 Minutes Power Jerk 5 Reps Level 2 = 3 Minutes

RDL 5 Reps Level 3 = 4 Minutes Good Morning 5 Reps Level 3 = 4 Minutes

Bent Over Row 5 Reps Level 4 = 5 Minutes Bent Over Row 5 Reps Level 4 = 5 Minutes

Go back to top of list and repeat Level 5 = 6 Minutes Go back to top of list and repeat Level 5 = 6 Minutes

Rest 2 to 3 minutes before next complex Rest 2 to 3 minutes before next complex



5 Reps Power Snatch From



Overhead Squat 5 Reps Level 1 = 2 Minutes Pressing Overhead Squat 5 Reps Level 1 = 2 Minutes

Lunge 3 Reps Each Level 2 = 3 Minutes Drop Snatch 3 Reps Each Level 2 = 3 Minutes

Squat and Press 5 Reps Level 3 = 4 Minutes Lunge 5 Reps Level 3 = 4 Minutes

Bicep Curl 5 Reps Level 4 = 5 Minutes Bicep Curl 5 Reps Level 4 = 5 Minutes




Step Up 5 Reps Each Stack bumpers or use a bench Step Up 5 Reps Each Stack bumpers or use a bench

RDL 5 Reps Check Box Of Level Required Back Squat 5 Reps Check Box Of Level Required

Step Up 5 Reps Each Level 1 = 2 Minutes Step Up 5 Reps Each Level 1 = 2 Minutes

Press 5 Reps Level 2 = 3 Minutes Press 5 Reps Level 2 = 3 Minutes







Exercise Complex 4

Exercise Complex 4

V Up 10 Reps

Sit Up 10 Reps



Half Twist 10 Reps Each Level 1 = 2 Minutes Gopher U Abs 10 Reps Each Level 1 = 2 Minutes

Side Bridge (Right) 20 Seconds Level 2 = 3 Minutes Side Bridge (Right) 20 Seconds Level 2 = 3 Minutes


Side Bridge (Left) 20 Seconds Level 4 = 5 Minutes Side Bridge (Left) 20 Seconds Level 4 = 5 Minutes




Groin Prehab Complete Sheet

Recovery Work


Recovery Work


Foam Roller Quads, IT Band, Hams Foam Roller IT Band, Glutes, Back

Band Stretching Complete Sheet Band Stretching Complete Sheet



Program Designed by Jonathon Janz, MS, CSCS, USAW Week 2 - Workout 5 - P.M. Session - Conditioning

Knee Prehab Complete Sheet


































































Week 3 - Workout 1 - A.M. Session - Adaptability Week 3 - Workout 2 - AdaptabilityWarm Up/Prehab Sets/Reps





































Exercise Complex 4

Exercise Complex 4

V Up 10 Reps

Sit Up 10 Reps










Shoulder Prehab Complete Sheet

Recovery Work


Recovery Work






Week 3 - Workout 1 - P.M. Session - Conditioning



Week 3 - Workout 3 - ConditioningAnkle Prehab Complete Sheet

Program Designed by Jonathon Janz, MS, CSCS, USAW Game SpeedConditioning

Level 1 (Field or Gym)


Complete The Sheet











































































Week 3 - Workout 4 - A.M. Session - Adaptability Week 3 - Workout 5 - A.M. Session - AdaptabilityWarm Up/Prehab Sets/Reps





































Exercise Complex 4

Exercise Complex 4

V Up 10 Reps

Sit Up 10 Reps











Recovery Work


Recovery Work









































































Week 4- Workout 1 - A.M. Session - Adaptability Week 4 - Workout 2 - AdaptabilityWarm Up/Prehab Sets/Reps





































Exercise Complex 4

Exercise Complex 4

V Up 10 Reps

Sit Up 10 Reps










Shoulder Prehab Complete Sheet

Recovery Work


Recovery Work






Week 4 - Workout 1 - P.M. Session - Conditioning



Week 4 - Workout 3 - Conditioning

Program Designed by Jonathon Janz, MS, CSCS, USAW Ankle Prehab Complete Sheet



Complete The Sheet










































































XLAthlete.com 30-Week Off-Season Football Training Week 4 - Workout 4 - A.M. Session - Adaptability Week 4 - Workout 5 - A.M. Session - Adaptability


week 3




































Exercise Complex 4

Exercise Complex 4

V Up 10 Reps

Sit Up 10 Reps











Recovery Work


Recovery Work








































































workout_sheet_football 30-week off-season training week 1-4

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