3 Day Advanced Football Skill

Skill 3 Day Football Strength Advanced Week 1

Day 1

Exercise Set 1 R Set 2 R Set 3 R Set 4 R Set 5 R Set 6 R

Clean Pull from the Knee 40% 5 2 60% 5 2 65% 5 3

Squat- Low Bar 40% 10 4 60% 10 4 65% 10 4 75% 3 4 85% 1 2

Bench Press 40% 10 4 60% 10 4 65% 10 4 70% 10 4 80% 3 2 90% 1 3

DB Bench 60% 10 3 70% 10 3

Dips with Weight 50% 8 3 60% 8 2

Barbell Curl 50% 10 2 60% 10 2 65% 10 1

Block Toss 20 2 20 1

Neck 50% 10 1

Ab Work

Day 2 3 Day Football Strength Advanced Week 1

Exercise Set 1 R Set 2 R Set 3 R Set 4 R Set 5 Set 6

DB Press 50% 8 3 60% 8 3 65% 8 2

DB Step Up 50% 10 3 55% 10 2

DB Lunge 50% 10 3 55% 10 2

Chin Ups??? Bd Wt 5 3 Bd Wt 5 2

Barbell Shrug 50% 10 2 55% 10 2 60% 10 1

Standing Calf Raise 50% 10 2 55% 10 1

Partner Neck 50% 10 1

Finger Walk 6 lbs 3 1

Knee-ups

Day 3 3 Day Football Strength Advanced Week 1

Exercise Set 1 R Set 2 R Set 3 R Set 4 R Set 5 Set 6

Clean Pull from the Knee 50% 3 2 60% 3 3 70% 3 3 75% 3 2

Leg Press 40% 10 4 50% 10 4 60% 10 4 75% 3 2

Incline Barbell Press 40% 10 4 60% 8 4 65% 8 4 75% 3 3

DB Incline 50% 8 3 60% 8 2

Bicep Curl 40% 10 2 50% 10 2 60% 10 1

DB Hold Max Time 1 Set

Ab Work
3 Day Advanced Football Skill

Skill 3 Day Football Strength Advanced Week 2

Day 1

Exercise Set 1 R Set 2 R Set 3 R Set 4 R R Set 5 R Set 6 R

Clean Pull from the Knee40% 5 2 60% 5 3 65% 5 3 70% 5 2 3

Squat- Low Bar 40% 10 4 60% 8 4 70% 8 4 80% 3 2 4 90% 1 2

Bench Press 40% 10 4 60% 8 4 70% 8 4 75% 8 2 4 85% 3 4 90% 1 3

DB Bench 60% 8 3 70% 8 3 75% 8 3

Dips with Weight???? 60% 8 3 70% 8 2

Barbell Curl 50% 10 2 60% 10 3 70% 10 1

Block Toss 25 2 25 1

Neck 50% 10 2 60% 10 1

Ab Work

Day 2 3 Day Football Strength Advanced Week 2

Exercise Set 1 R Set 2 R Set 3 R Set 4 R Set 5 R Set 6 R

DB Press 50% 8 2 60% 8 3 70% 8 2

DB Step Up 50% 8 3 55% 8 3 60% 8 2

DB Lunge 50% 8 3 60% 8 3

Chin Ups??? Bd Wt 6 3 Bd Wt 6 2

Barbell Shrug 50% 10 2 60% 10 2 70% 10 1 2

Standing Calf Raise 50% 10 2 60% 10 1

Partner Neck 50% 10 1

Finger Walk 6 lbs 3 2

Knee-ups

Day 3 3 Day Football Strength Advanced Week 2

Exercise Set 1 R Set 2 R Set 3 R Set 4 R R Set 5 R Set 6 R

Clean Pull from the Knee50% 5 2 60% 3 3 70% 3 3 75% 3 2

Leg Press 40% 10 4 60% 8 4 70% 8 4 80% 3 3

Incline Barbell Press 40% 10 4 60% 8 4 70% 8 4 80% 3 2 3

DB Incline 60% 8 3 65% 8 2

Bicep Curl 50% 10 2 60% 10 2 65% 10 3

DB Hold Max Time 1 Set

Ab Work
3 Day Advanced Football Skill

Skill 3 Day Football Strength Advanced Week 3

Day 1

Exercise Set 1 R Set 2 Set 3 Set 4 Set 5 Set 6

Clean Pull from the Knee 40% 5 2 60% 5 3 70% 5 3 75% 5 3

Squat- Low Bar 40% 10 4 60% 6 4 70% 6 4 75% 6 4 85% 2 4 90% 1 2

Bench Press 50% 10 4 70% 6 4 75% 6 4 80% 6 4 90% 2 4 95% 1 3

DB Bench 60% 6 3 70% 6 3 80% 6 3

Dips with Weight 60% 6 3 70% 6 3 75% 6 1

Barbell Curl 60% 8 2 70% 8 3 75% 8 1

Block Toss 30 2 30 1

Neck 50% 10 2 60% 10 1

Ab Work

Day 2 3 Day Football Strength Advanced Week 3

Exercise Set 1 R Set 2 Set 3 Set 4 Set 5 Set 6

DB Press 50% 6 3 60% 6 3 70% 6 3 75% 6

DB Step Up 50% 5 3 60% 5 3 70% 5 2

DB Lunge 50% 5 3 60% 5 3 70% 5 2

Chin Ups??? Bd Wt 7 3 Bd Wt 7 2

Barbell Shrug 60% 8 2 70% 8 2 75% 8 2

Standing Calf Raise 50% 12 2 60% 12 2 65% 12 2

Partner Neck 50% 10 1

Finger Walk 6 lbs 4 1

Knee-ups

Day 3 3 Day Football Strength Advanced Week 3

Exercise Set 1 R Set 2 Set 3 Set 4 Set 5 Set 6

Clean Pull from the Knee 40% 5 2 60% 3 3 70% 3 3 80% 3 3

Leg Press 40% 10 3 60% 6 4 70% 6 4 75% 6 4 85% 2 2

Incline Barbell Press 40% 10 4 60% 6 4 70% 6 4 75% 6 4 85% 2 3

DB Incline 60% 8 3 70% 6 3

Bicep Curl 60% 8 2 65% 8 3 70% 8 2

DB Hold Max Time 1 Set

Ab Work
 3 Day Advanced Football Skill

Skill 3 Day Football Strength Advanced Week 4

Day 1

Exercise Set 1 R Set 2 R Set 3 R Set 4 R Set 5 R Set 6 R

Clean Pull from the Knee 40% 5 3 60% 5 4 70% 5 4 75% 5 4 80% 3 4

Squat- Low Bar 40% 10 4 60% 5 4 70% 5 4 80% 5 4 90% 2 3

Bench Press 40% 10 4 60% 5 4 70% 5 4 80% 5 4 85% 5 3 90% 2 3

DB Bench 60% 5 3 70% 5 3 80% 5 3

Dips with Weight 60% 6 3 70% 6 3 80% 6 1

Barbell Curl 60% 8 2 70% 8 2 75% 8 1

Block Toss 35 2 35 1

Neck 50% 8 2 60% 8 1

Ab Work

Day 2 3 Day Football Strength Advanced Week 4

Exercise Set 1 R Set 2 R Set 3 R Set 4 R Set 5 R Set 6 R

DB Press 60% 6 3 65% 6 3 70% 6 3 75% 6 1

DB Step Up 50% 5 3 60% 5 3 70% 5 3

DB Lunge 50% 5 3 60% 5 3 70% 5 3

Chin Ups??? Bd Wt 8 3 Bd Wt 8 2

Barbell Shrug 60% 8 2 65% 8 2 75% 8 2

Standing Calf Raise 50% 12 2 60% 12 2 65% 12 2

Partner Neck 50% 10 1

Finger Walk 6 lbs 3 2 6 lbs 2 2

Knee-ups

Day 3 3 Day Football Strength Advanced Week 4

Exercise Set 1 R Set 2 R Set 3 R Set 4 R Set 5 R Set 6 R

Clean Pull from the Knee 40% 5 2 60% 3 3 70% 3 3 80% 3 3 85% 3 3

Leg Press 40% 10 2 60% 5 4 70% 5 4 80% 5 4 90% 2 2

Incline Barbell Press 40% 10 4 60% 5 4 70% 5 4 80% 5 4 90% 2 3

DB Incline 60% 5 3 70% 5 3 75% 5 2

Bicep Curl 60% 8 2 65% 8 2 70% 8 1

DB Hold Max Time 1 Set

Ab Work
3 Day Advanced Football Skill

Skill 3 Day Football Strength Advanced Week 5

Day 1

Exercise Set 1 R Set 2 R Set 3 R Set 4 R Set 5 R Set 6 R

Clean Pull from the Knee 50% 5 3 60% 5 3 70% 5 3 80% 5 3

Squat- Low Bar 40% 10 4 60% 5 4 70% 5 4 80% 3 4 85% 3 4 90% 1 3

Bench Press 40% 10 4 60% 5 4 70% 3 4 80% 3 4 90% 3 4 95% 1 3

DB Bench 60% 5 3 70% 5 3 80% 5 3

Dips with Weight 60% 5 3 70% 5 3 80% 5 1

Barbell Curl 60% 5 2 70% 5 2 80% 5 1

Block Toss 40 2 40 1

Neck 60% 8 2 70% 8 1

Ab Work

Day 2 3 Day Football Strength Advanced Week 5

Exercise Set 1 R Set 2 R Set 3 R Set 4 R Set 5 R Set 6 R

DB Press 60% 5 3 70% 5 3 75% 5 3 80% 5 2

DB Step Up 60% 5 3 70% 5 3 75% 5 2

DB Lunge 60% 5 3 70% 5 3 75% 5 2

Chin Ups??? Bd Wt 10 3 Bd Wt 8 2

Barbell Shrug 60% 5 2 70% 5 2 80% 5 1

Standing Calf Raise 50% 12 2 60% 12 2 70% 12 1

Partner Neck 50% 10 1

Finger Walk 6 lbs 3 2 6 lbs 3 2

Knee-ups

Day 3 3 Day Football Strength Advanced Week 5

Exercise Set 1 R Set 2 R Set 3 R Set 4 R Set 5 R Set 6 R

Clean Pull from the Knee 40% 5 2 60% 3 3 70% 3 3 80% 3 3 85% 3 3

Leg Press 40% 10 3 60% 5 3 70% 5 3 80% 5 3 90% 2 2

Incline Barbell Press 40% 10 4 60% 5 4 70% 3 4 80% 3 4 85% 3 3

DB Incline 60% 5 3 70% 5 3 80% 5 2

Bicep Curl 60% 5 2 70% 5 2 75% 5 1

DB Hold Max Time 1 Set

Ab Work
3 Day Advanced Football Skill

Skill 3 Day Football Strength Advanced Week 6

Day 1

Exercise Set 1 R Set 2 R Set 3 R Set 4 R Set 5 R Set 6 R

Clean Pull from the Knee 40% 5 3 60% 3 4 70% 3 4 80% 3 4 85% 3 4 90% 1 2

Squat- Low Bar 40% 10 4 60% 5 4 70% 3 4 80% 3 4 90% 1 3

Bench Press 40% 10 4 60% 5 4 70% 3 4 80% 3 4 85% 3 4 90% 3 3

DB Bench 60% 5 3 70% 5 3 80% 5 3

Dips with Weight 60% 5 3 70% 5 3 80% 5 1

Barbell Curl 60% 5 2 70% 5 2 80% 5 1

Block Toss 50 2 50 1

Neck 60% 8 2 70% 8 1

Ab Work

Day 2 3 Day Football Strength Advanced Week 6

Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

DB Press 60% 5 3 70% 5 3 75% 5 3 80% 5 2

DB Step Up 60% 5 3 70% 5 3 75% 5 3

DB Lunge 60% 5 3 70% 5 3 75% 5 3

Chin Ups??? Bd Wt 10 4 Bd Wt 10 2

Barbell Shrug 60% 5 2 70% 5 2 80% 5 1

Standing Calf Raise 50% 12 2 60% 12 2 70% 12 1

Partner Neck 50% 10 1

Finger Walk 6 lbs 6 2

Knee-ups

Day 3 3 Day Football Strength Advanced Week 6

Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Clean Pull from the Knee 40% 5 2 60% 3 3 70% 3 3 80% 3 3 85% 3 3

Leg Press 40% 10 3 60% 5 3 70% 5 3 80% 5 3 90% 2 2

Incline Barbell Press 40% 10 3 60% 5 3 70% 3 3 80% 3 3 85% 3 3 90% 1 3

DB Incline 60% 5 3 70% 5 3 80% 5 3

Bicep Curl 60% 5 2 70% 5 2 75% 5 2

DB Hold Max Time 1 Set

Ab Work