HUSKY FOOTBALL TRAINING 2020: WEEK 10 STRENGTH (3/23-3/27)
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VOL TEMPO B 2x5 XXX PREP 1 Plyo Push Ups 2x5 E 212 2 Superman Jacks XXX WARM UP 1) Power Cleans 65% 1x6 2) Power Cleans 75% 1x6 5x4 XXX 1 Power Cleans 85% 1 3x4 NA 2 Incline Rear Raises CORE: Heels to Heaven 3x25 3x4 E X12 1 Incline Bench Press 2 3x4 212 2 Med Lat Pulldowns CORE: Alt Crunches 3x25 3x4 E X12 1 Alt DB Bench Press 3 3x4 E 212 2 SA Landmine Bent Rows ADD: Pushdowns (V Bar) (1 Leg) 3x6 3x4 E 212 1 Floor Bench Press 4 3x4 212 2 Supine Lat Pulldowns ADD: Curl Bar Inside Grip Curls (1 Leg) 3x6 2x5 XXX PREP 1 DB Hang Cleans 2x25 212 2 Elevated SL Quarter Squat w/ Plate Press (25 lb) XXX WARM UP 1) Squats 65% 1x6 2) Squats 75% 1x6 5x4 XXX 1 Squats 85% 1 3x8 NA 2 Shrugs CORE: Prone Opposites (R) 3x25 3x4 X12 1 SL DB Squats 2 3x4 212 2 B1: Leg Curls B2: SL Alt DB RDL CORE: V Ups 3x25 3x4 E X12 1 DB Goblet Lateral Lunge NECK: Bucket Frwd/Bckwd 3x10 3 3x4 E 212 2 B1: SL Alt DB RDL B2: Leg Curls 3x4 212 1 Alt Reverse Lunge Step Up 4 3x4 212 2 Deadlifts NECK: Bucket Side to Side 3x10 QUARTER
A 1 DB Hang Cleans 2 Elevated SL Quarter Squat w/ Plate Press (25 lb) WARM UP 1) Squats 65% 1x6 2) Squats 75% 1x6 1 Squats 85% 1 2 Shrugs CORE: Prone Opposites (R) 3x25 1 SL DB Squats 2 2 A1: Leg Curls A2: SL Alt DB RDL CORE: V Ups 3x25 1 DB Goblet Lateral Lunge NECK: Bucket Frwd/Bckwd 3x10 3 2 A1: SL Alt DB RDL A2: Leg Curls 1 Alt Reverse Lunge Step Up 4 2 Deadlifts NECK: Bucket Side to Side 3x10 PREP 1 Plyo Push Ups 2 Superman Jacks WARM UP 1) Power Cleans 65% 1x6 2) Power Cleans 75% 1x6 1 Power Cleans 85% 1 2 Incline Rear Raises CORE: Heels to Heaven 3x25 1 Incline Bench Press 2 2 Med Lat Pulldowns CORE: Alt Crunches 3x25 1 Alt DB Bench Press 3 2 SA Landmine Bent Rows ADD: Pushdowns (V Bar) (1 Leg) 3x6 1 Floor Bench Press 4 2 Supine Lat Pulldowns ADD: Curl Bar Inside Grip Curls (1 Leg) 3x6 PREP
VOL TEMPO 2x5 XXX 2x25 212 XXX 5x4 XXX 3x8 NA 3x4 X12 3x4 212 3x4 E X12 3x4 E 212 3x4 212 3x4 212 2x5 XXX 2x5 E 212 XXX 5x4 XXX 3x4 NA 3x4 E X12 3x4 212 3x4 E X12 3x4 E 212 3x4 E 212 3x4 212
"Nobody who gave his best regretted it." George Halas A VOL TEMPO B VOL TEMPO 1 Push Press 2x5 XXX PREP 1 Scap Ups 2x5 XXX 2 Fire Hydrant Series 2x5 212 2 Partner Incline Back Extensions 2x20 212 WARM UP 1) Squats 65% 1x6 2) Squats 75% 1x6 XXX WARM UP 1) Power Cleans 65% 1x6 2) Power Cleans 75% 1x6 XXX 1 Front Squats 85% (Power Clean Max) 5x4 XXX 1 Power Cleans 85% 5x4 XXX 1 1 2 Alt DB Shrugs CORE: Alt Hanging Knee Ups 3x25 3x4 E NA 2 Lateral Raises CORE: Russian Twists 3x25 3x8 NA 1 Alt Goblet Reverse Crossover Lunge CORE: Scissor Crosses 3x25 4x4 E X12 1 Bench Press 85% 5x4 X12 2 2 2 A1: SL Leg Curls A2: DB Straight Leg Deadlifts 3x4 E 212 2 Alt Plank DB Rows CORE: SL Crunches 3x25 3x4 E 212 1 Split Squats NECK: Supine Plate Flexion 3x10 3x4 E X12 1 Alt DB Incline Bench Press 3x4 E X12 3 3 2 A1: DB Straight Leg Deadlifts A2: SL Leg Curls 3x4 212 2 Double Handle Pulldowns ADD: Close Grip Bench Press 3x6 3x4 212 1 DB Over/Unders 3x4 212 1 Reverse Grip Bench Press 3x4 212 4 4 2 Pull Thru's Low Cable NECK: Standing Side to Side 3x10 3x4 212 2 Face Pulls (Short Bar on Hi Pulley) ADD: DB Curls (1 Leg) 3x6 3x4 212 PREP 1 Scap Ups 2x5 XXX PREP 1 Push Press 2x5 XXX 2 Partner Incline Back Extensions 2x20 212 2 Fire Hydrant Series 2x5 212 WARM UP 1) Power Cleans 65% 1x6 2) Power Cleans 75% 1x6 XXX WARM UP 1) Squats 65% 1x6 2) Squats 75% 1x6 XXX 1 Power Cleans 85% 5x4 XXX 1 Front Squats 85% (Power Clean Max) 5x4 XXX 1 1 2 Lateral Raises CORE: Russian Twists 3x25 3x8 NA 2 Alt DB Shrugs CORE: Alt Hanging Knee Ups 3x25 3x4 E NA 1 Bench Press 85% 5x4 X12 1 Alt Goblet Reverse Crossover Lunge CORE: Scissor Crosses 3x25 4x4 E X12 2 2 2 Alt Plank DB Rows CORE: SL Crunches 3x25 3x4 E 212 2 B1: SL Leg Curls B2: DB Straight Leg Deadlifts 3x4 E 212 1 Alt DB Incline Bench Press 3x4 E X12 1 Split Squats NECK: Supine Plate Flexion 3x10 3x4 E X12 3 3 2 Double Handle Pulldowns ADD: Close Grip Bench Press 3x6 3x4 212 2 B1: DB Straight Leg Deadlifts B2: SL Leg Curls 3x4 212 1 Reverse Grip Bench Press 3x4 212 1 DB Over/Unders 3x4 212 4 4 2 Face Pulls (Short Bar on Hi Pulley) ADD: DB Curls (1 Leg) 3x6 3x4 212 2 Pull Thru's Low Cable NECK: Standing Side to Side 3x10 3x4 212
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