3 Day Intermediate Football Skill

Skill 3 Day Football Strength Intermediate Week 1

Day 1

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

Clean Pull from the Knee 40% 5 2 50% 5 2 55% 5 3 60% 5 3

Squat- Low Bar 40% 10 3 50% 10 3 60% 10 3 75% 3 2

Bench Press 40% 10 3 50% 10 3 60% 10 3 75% 3 2

DB Bench 50% 10 3 55% 10 3 60% 10 3

Dips with Weight 50% 8 3 60% 8 1

Lat Pulldown 50% 10 2 55% 10 2 60% 10 1

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

Block Toss 20 2 20 2

Neck 50% 10 2 60% 10 1

Ab Work

Day 2 3 Day Football Strength Intermediate Week 1

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

DB Press 50% 10 3 60% 10 3

Step Ups 50% 10 3 60% 10 2

DB Lunge 50% 10 3 60% 10 1

Bar Shrug 50% 10 2 60% 10 2 65% 10 1

Standing Calf Raise 50% 10 2 60% 10 1

Finger Walk 6 lbs. 3 1

Knee-ups

Day 3 3 Day Football Strength Intermediate Week 1

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

Clean Pull from the Knee 40% 5 2 50% 5 3 60% 5 3 65% 5 3

Leg Press 40% 10 3 50% 10 3 60% 10 1

Incline Barbell Press 40% 10 3 50% 8 3 60% 8 3 75% 3 3

DB Incline 50% 8 3 55% 8 3 60% 8 1

Pull Ups????? Bd Wt 4 2 Bd Wt 4 2

DB Curl 50% 10 2 55% 10 2 60% 10 1

Partner Neck 50% 10 1

DB Hold Max Time 1 Set

Ab Work
 3 Day Intermediate Football Skill

Skill 3 Day Football Strength Intermediate Week 2

Day 1

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

Clean Pull from the Knee 40% 5 2 50% 5 3 60% 5 3 70% 5 3

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

Bench Press 40% 10 3 60% 10 4 70% 10 4 80% 3 3

DB Bench 50% 10 3 60% 10 3 65% 10 3

Dips with Weight????? 50% 8 3 60% 8 1

Lat Pulldown 50% 10 3 60% 10 3 70% 10 1

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

Block Toss 20 2 20 2

Neck 50% 10 2 60% 10 1

Ab Work

Day 2 3 Day Football Strength Intermediate Week 2

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

DB Press 50% 10 3 60% 10 4 65% 10 2

Step Ups 50% 10 3 60% 10 2

DB Lunge 50% 10 3 60% 10 1

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

Standing Calf Raise 50% 10 2 60% 10 2 70% 10 1

Finger Walk 6 lbs. 3 1

Knee-ups

Day 3 3 Day Football Strength Intermediate Week 2

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

Clean Pull from the Knee 50% 5 2 60% 5 3 65% 5 3 70% 5 2

Leg Press 40% 10 3 50% 10 3 60% 10 3 70% 3 2

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

DB Incline 50% 8 3 60% 8 3 65% 8 1

Pull Ups????? Bd Wt 5 2 Bd Wt 5 2

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

Partner Neck 50% 10 2

DB Hold Max Time 1 Set

Ab Work
3 Day Intermediate Football Skill

Skill 3 Day Football Strength Intermediate 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 3 60% 5 3 70% 3 3 80% 3 3

Bench Press 40% 10 3 60% 5 3 70% 5 3 75% 5 3 80% 3 3

DB Bench 60% 8 3 65% 8 3 70% 8 2

Dips with Weight 60% 8 3 70% 8 1

Lat Pulldown 60% 8 3 70% 8 3 75% 8 1

Barbell Curl 60% 10 2 65% 10 3 70% 10 1

Block Toss 20 2 20 1

Neck 50% 10 2 60% 10 1

Ab Work

Day 2 3 Day Football Strength Intermediate Week 3

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

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

Step Ups 50% 8 3 60% 8 3 70% 8 2

DB Lunge 50% 8 3 60% 8 3

Bar Shrug 60% 8 2 70% 8 2 75% 8 1

Standing Calf Raise 50% 10 2 60% 10 2 70% 10 1

Finger Walk 6 lbs. 4 1

Knee-ups

Day 3 3 Day Football Strength Intermediate Week 3

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

Clean Pull from the Knee 50% 5 2 60% 5 3 70% 5 3

Leg Press 40% 10 3 50% 5 3 60% 5 3 70% 5 2

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

DB Incline 60% 8 3 65% 8 3 70% 8 1

Pull Ups????? Bd Wt 6 2 Bd Wt 6 1

DB Curl 60% 10 2 65% 10 3 70% 10 1

Partner Neck 55% 10 1

DB Hold Max Time 1 Set

Ab Work
 3 Day Intermediate Football Skill

Skill 3 Day Football Strength Intermediate 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 2 60% 5 3 70% 5 3 80% 3 3

Squat- Low Bar 40% 10 3 60% 5 3 70% 5 3 80% 5 3 85% 2 2

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

DB Bench 60% 8 3 65% 8 3 70% 8 3

Dips with Weight 60% 8 3 65% 8 3 70% 8 1

Lat Pulldown 60% 8 2 70% 8 2 75% 8 1

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

Block Toss 20 2 20 1

Neck 60% 8 2 65% 8 1

Ab Work

Day 2 3 Day Football Strength Intermediate Week 4

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

DB Press 60% 8 3 70% 8 3 75% 8 2

Step Ups 50% 8 3 60% 8 3 70% 8 3

DB Lunge 50% 8 3 60% 8 3 70% 8 3

Bar Shrug 60% 8 2 70% 8 2 75% 8 1

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

Finger Walk 6 lbs. 4 1

Knee-ups

Day 3 3 Day Football Strength Intermediate 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 50% 5 2 60% 5 3 70% 5 3 80% 5 3

Leg Press 40% 10 2 50% 5 2 60% 5 3 70% 5 2 80% 3 2

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

DB Incline 60% 8 3 65% 8 3 70% 8 2

Pull Ups????? Bd Wt 7 2 Bd Wt 7 1

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

Partner Neck 55% 10 2

DB Hold Max Time 1 Set

Ab Work
3 Day Intermediate Football Skill

Skill 3 Day Football Strength Intermediate 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 Knee50% 5 3 60% 5 3 70% 5 3 80% 5 3

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

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

DB Bench 60% 6 3 70% 6 3 75% 6 3

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

Lat Pulldown 60% 6 2 70% 6 2 75% 6 2 80% 6 1

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

Block Toss 20 2 20 1

Neck 60% 8 2 70% 8 2

Ab Work

Day 2 3 Day Football Strength Intermediate Week 5

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

DB Press 60% 6 3 70% 6 3 80% 6 3

Step Ups 60% 6 2 70% 6 2 75% 6 2

DB Lunge 60% 6 2 70% 6 2 75% 6 1

Bar Shrug 60% 6 2 70% 6 2 75% 6 1

Standing Calf Raise 60% 12 2 65% 12 2 70% 12 1

Finger Walk 6 lbs. 4 1

Knee-ups

Day 3 3 Day Football Strength Intermediate 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 Knee50% 5 2 60% 3 3 70% 3 3 80% 3 3

Leg Press 40% 10 2 60% 5 2 70% 5 2 80% 5 2 85% 2 2

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

DB Incline 60% 6 3 70% 6 3 75% 6 1

Pull Ups????? Bd Wt 8 3 Bd Wt 8 1

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

Partner Neck 55% 10 2

DB Hold Max Time 1 Set

Ab Work
3 Day Intermediate Football Skill

Skill 3 Day Football Strength Intermediate Week 6

Day 1

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

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

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

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

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

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

Lat Pulldown 60% 6 2 70% 6 2 80% 6 1

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

Block Toss 20 2 20 1

Neck 60% 8 2 70% 8 2 75% 8 1

Ab Work

Day 2 3 Day Football Strength Intermediate Week 6

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

DB Press 60% 6 3 70% 6 3 80% 6 3

Step Ups 60% 6 3 70% 6 3 75% 6 3

DB Lunge 60% 6 3 70% 6 3 75% 6 3

Bar Shrug 60% 6 2 70% 6 2 75% 6 2

Standing Calf Raise 60% 12 2 70% 12 2 75% 12 1

Finger Walk 6 lbs. 5 1

Knee-ups

Day 3 3 Day Football Strength Intermediate Week 6

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

Clean Pull from the Knee 50% 5 2 60% 3 3 70% 3 3 80% 3 3

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

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

DB Incline 60% 6 3 70% 6 3 80% 6 3

Pull Ups????? Bd Wt 10 3 Bd Wt 8 1

DB Curl 60% 8 2 70% 8 2 75% 8 2

Partner Neck 60% 8 2

DB Hold Max Time 1 Set

Ab Work