HUSKY FOOTBALL TRAINING 2020: WEEK 11 STRENGTH (6/28-7/3)
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VOL TEMPO B 2x5 E XXX PREP 1 SA Elevated Push Ups 2x5 E 212 2 Alt Superman XXX WARM UP 1) Power Cleans 65% 1x6 2) Power Cleans 75% 1x6 2x3 XXX 1 Power Cleans 90% 1 3x5 E NA 2 Alt Bent & Lateral Raises (1 Leg) CORE: Planks 3x45 Secs 3x5 E X12 1 Bench Press 90% 2 3x5 212 2 Pull Ups Wide Grip (G) CORE: Alt Crunches 3x25 3x5 X12 1 DB Incline Bench 3 3x5 212 2 Supine Pull Ups ADD: DB Skull Crushers 3x6 3x5 212 1 DB Floor Press 4 3x5 212 2 SA DB Rows ADD: Low Cable Curls (Short Bar) 3x6 2x5 XXX PREP 1 SA Landmine Jammers 2x25 212 2 Supine Hip Flexion (B) XXX WARM UP 1) Squats 65% 1x6 2) Squats 75% 1x6 2x3 XXX 1 Squats 90% 1 3x8 NA 2 Alt DB Shrugs (1 Leg) CORE: Gophers U 3x25 2x3 X12 1 Alt Forward Lunges CORE: Plate Throw M-L-R (10 lb Plate) 3x15 2 3x5 212 2 B1: Leg Curls B2: Straight Leg Deadlifts 3x5 X12 1 DB Jump Squats NECK: Bench Frwd/Bckwd 3x10 3 3x5 212 2 B1: Straight Leg Deadlifts B2: Leg Curls 3x5 212 1 Fronts Squats (90% of Power Clean Max) 4 3x5 E 212 2 Deadlifts NECK: Bench Side/Side 3x10 QUARTER
A 1 SA Landmine Jammers 2 Supine Hip Flexion (B) WARM UP 1) Squats 65% 1x6 2) Squats 75% 1x6 1 Squats 90% 1 2 Alt DB Shrugs (1 Leg) CORE: Gophers U 3x25 1 Alt Forward Lunges CORE: Plate Throw M-L-R (10 lb Plate) 3x15 2 2 A1: Leg Curls A2: Straight Leg Deadlifts 1 DB Jump Squats NECK: Bench Frwd/Bckwd 3x10 3 2 A1: Straight Leg Deadlifts A2: Leg Curls 1 Fronts Squats (90% of Power Clean Max) 4 2 Deadlifts NECK: Bench Side/Side 3x10 PREP 1 Plyo Push Ups 2 Alt Superman WARM UP 1) Power Cleans 65% 1x6 2) Power Cleans 75% 1x6 1 Power Cleans 90% 1 2 Alt Bent & Lateral Raises (1 Leg) CORE: Planks 3x45 Secs 1 Bench Press 90% 2 2 Pull Ups Wide Grip (G) CORE: Alt Crunches 3x25 1 DB Incline Bench 3 2 Supine Pull Ups ADD: DB Skull Crushers 3x6 1 DB Floor Press 4 2 SA DB Rows ADD: Low Cable Curls (Short Bar) 3x6 PREP
VOL TEMPO 2x5 E XXX 2x25 212 XXX 2x3 XXX 3x8 NA 2x3 X12 3x5 212 3x5 X12 3x5 212 3x5 212 3x5 E 212 2x5 E XXX 2x5 E 212 XXX 2x3 XXX 3x5 E NA 3x5 E X12 3x5 212 3x5 X12 3x5 212 3x5 212 3x5 212
"Without self-discipline, success is impossible, period." Lou Holtz A VOL TEMPO B VOL TEMPO 1 Med Ball Slams 2x5 XXX PREP 1 Scap Ups 2x5 XXX 2 SL Supported Squat 2x5 E 212 2 Seals 3x25 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 Squats 90% 2x3 XXX 1 Power Cleans 90% 2x3 XXX 1 1 2 Upright Rows (1 Leg) CORE: Crunches 3x25 3x5 NA 2 Prone Y Raise CORE: Pike Alt Knee Punch 3x25 3x8 NA 1 Alt Steps Ups CORE: Plate Ups (25 lb) 3x25 3x5 E X12 1 Bench Press 90% 2x3 X12 2 2 2 A1: SL Leg Curls A2: Glute Ham Raise 3x5 E 212 2 Wide Lat Pulldowns CORE: Dead Bug (10 lb Plate) 3x25 3x5 212 1 DB Goblet Squats NECK: Bucket Frwd/Bckwd 3x10 3x5 E X12 1 Incline Bench Press 3x5 X12 3 3 2 A1: Glute Ham Raise A2: SL Leg Curls 3x5 212 2 Incline DB Rows ADD: DB Kickbacks 3x6 3x5 212 1 Box Squats 3x5 212 1 DB Close Grip Bench Press 3x5 212 4 4 2 Weighted Bridge (Curl Bar) NECK: Bucket Frwd/Bckwd 3x10 3x5 212 2 Rope Landmine Rows ADD: Curl Bar Outside Grip Curls (1 Leg) 3x6 3x5 212 PREP 1 Scap Ups 2x5 XXX PREP 1 Med Ball Slams 2x5 XXX 2 Seals 3x25 212 2 SL Supported Squat 2x5 E 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 90% 2x3 XXX 1 Squats 90% 2x3 XXX 1 1 2 Prone Y Raise CORE: Pike Alt Knee Punch 3x25 3x8 NA 2 Upright Rows (1 Leg) CORE: Crunches 3x25 3x5 NA 1 Bench Press 90% 2x3 X12 1 Alt Steps Ups CORE: Plate Ups (25 lb) 3x25 3x5 E X12 2 2 2 Wide Lat Pulldowns CORE: Dead Bug (10 lb Plate) 3x25 3x5 212 2 B1: SL Leg Curls B2: Glute Ham Raise 3x5 E 212 1 Incline Bench Press 3x5 X12 1 DB Goblet Squats NECK: Bucket Frwd/Bckwd 3x10 3x5 E X12 3 3 2 Incline DB Rows ADD: DB Kickbacks 3x6 3x5 212 2 B1: Glute Ham Raise B2: SL Leg Curls 3x5 212 1 DB Close Grip Bench Press 3x5 212 1 Box Squats 3x5 212 4 4 2 Rope Landmine Rows ADD: Curl Bar Outside Grip Curls (1 Leg) 3x6 3x5 212 2 Weighted Bridge (Curl Bar) NECK: Bucket Frwd/Bckwd 3x10 3x5 212
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