HUSKY FOOTBALL TRAINING 2020: WEEK 1 HYPERTROPHY (7/13-7/17) A VOL TEMPO B VOL TEMPO 1 Med Ball Drops 2x5 XXX PREP 1 Overhead Plate Squats 2x5 XXX 2 Shoulder Dislocation (R) 2x5 212 2 Band Walks (B) 2x5 E 212 WARM UP Squats 50% 1x10 212 WARM UP Power Cleans 50% 1x6 XXX 1 Squats 55% 4x12 21X 1 Power Cleans 55% 4x6 XXX 1 1 2 Reverse Fly (R) CORE: Alt V Ups 3x25 3x12 212 2 Shrugs (1 Leg) CORE: V Ups 3x25 3x12 NA 1 Rotational Landmine Jammers 3x6 E XXX 1 B1: Leg Curls B2: ALT DB SL RDL 3x12 X12 2 2 2 Bench Press 55% CORE: Rocky Crunches 3x25 3x12 21X 2 Wide Lat Pulldowns CORE: Crunches (Feet Up) 3x25 3x12 212 1 Alt Diagonal Step Ups 3x12 E X12 1 B1: ALT DB SL RDL B2: Leg Curls 3x12 E X12 3 3 2 Alt Incline DB Bench CORE: Superman 3x25 3x12 212 2 Supine Pullups (Hose) NECK: Standing Frwd/Bckwd 3x10 3x12 212 1 DB Goblet Squats 3x12 X12 1 Ankle Kickbacks (B) 3x12 E 212 4 4 2 DB Close Grip Bench ADD: Skull Crushers 3x12 3x12 212 2 Standing Pulldowns NECK: Standing Side 3x10 3x12 212 PREP 1 Overhead Plate Squats 2x5 XXX PREP 1 Med Ball Drops 2x5 XXX 2 Band Walks (B) 2x5 E 212 2 Shoulder Dislocation (R) 2x5 212 WARM UP Power Cleans 50% 1x6 XXX WARM UP Squats 50% 1x10 212 1 Power Cleans 60% 4x6 XXX 1 Squats 55% 4x12 21X 1 1 2 Shrugs (1 Leg) CORE: V Ups 3x25 3x12 NA 2 Reverse Fly (R) CORE: Alt V Ups 3x25 3x12 212 1 A1: Leg Curls A2: ALT DB SL RDL 3x12 X12 1 Rotational Landmine Jammers 3x6 E XXX 2 2 2 Wide Lat Pulldowns CORE: Crunches (Feet Up) 3x25 3x12 212 2 Bench Press 60% CORE: Rocky Crunches 3x25 3x12 21X 1 A1: ALT DB SL RDL A2: Leg Curls 3x12 E X12 1 Alt Diagonal Step Ups 3x12 E X12 3 3 2 Supine Pullups (Hose) NECK: Standing Frwd/Bckwd 3x10 3x12 212 2 Alt Incline DB Bench CORE: Superman 3x25 3x12 212 1 Ankle Kickbacks (B) 3x12 E 212 1 DB Goblet Squats 3x12 X12 4 4 2 Standing Pulldowns NECK: Standing Side 3x10 3x12 212 2 DB Close Grip Bench ADD: Skull Crushers 3x12 3x12 212 QUARTER QUARTER
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"Of course it's supopsed to be hard. If it were easy, everybody would do it. Hard is what makes it great." A League of Their Own A VOL TEMPO B VOL TEMPO 2x5 X3X 1 Plate Jump Squats w/ Press PREP 1 NECK: Bucket Side/Side 3x10 212 2 Supine Hip Flexion (B) 2x5 E 212 2 Dynamic Pigeon 2x5 E 212 WARM UP Squats 50% 1x10 212 WARM UP Power Cleans 50% 1x6 XXX 1 Squats 55% 4x12 21X 1 Power Cleans 55% 4x6 XXX 1 1 2 Lateral Raises (1 Leg) CORE: Scissors 3x25 3x12 212 2 Upright Rows (1 Leg) CORE: Prone Opposite (R) 3x15 E 3x12 212 1 DB Push Press 3x6 XXX 1 B1: SL Leg Curls B2: Glute Ham Raise 3x12 E X12 2 2 2 Incline Bench Press CORE: Trunk Twists (G) 3x15 E 3x12 21X 2 Bent Curl Bar Rows CORE: Side to Side Twists 3x25 3x12 212 1 SL DB Squat 3x12 E 21X 1 B1: Glute Ham Raise B2: SL Leg Curls 3x12 X12 3 3 2 DB Bench Press CORE: Seals 3x25 3x12 212 2 Low Cable Rows NECK: Bucket Frwd/Bckwd Side 3x10 3x12 212 1 Alt Diagonal Lounges 3x12 E 21X 1 Deadlifts 3x12 212 4 4 2 DB Flies ADD: DB Extensions (1 Leg) 3x12 3x12 212 2 Pull Ups (G) ADD: Curls Bar Curls (Outside Grip & 1 Leg) 3x103x12 212 PREP 1 NECK: Bucket Side/Side 3x10 212 PREP 1 Plate Jump Squats w/ Press 2x5 X3X 2 Dynamic Pigeon 2x5 E 212 2 Supine Hip Flexion (B) 2x5 E 212 WARM UP Power Cleans 50% 1x6 XXX WARM UP Squats 50% 1x10 212 1 Power Cleans 55% 4x6 XXX 1 Squats 55% 4x12 21X 1 1 2 Upright Rows (1 Leg) CORE: Prone Opposite (R) 3x15 E 3x12 212 2 Lateral Raises (1 Leg) CORE: Scissors 3x25 3x12 212 1 A1: SL Leg Curls A2: Glute Ham Raise 3x12 E X12 1 DB Push Press 3x6 XXX 2 2 2 Bent Curl Bar Rows CORE: Side to Side Twists 3x25 3x12 212 2 Incline Bench Press CORE: Trunk Twists (G) 3x15 E 3x12 21X 1 A1: Glute Ham Raise A2: SL Leg Curls 3x12 X12 1 SL DB Squat 3x12 E 21X 3 3 2 Low Cable Rows NECK: Bucket Frwd/Bckwd Side 3x10 3x12 212 2 DB Bench Press CORE: Seals 3x25 3x12 212 1 Deadlifts 3x12 212 1 Alt Diagonal Lounges 3x12 E 21X 4 4 2 Pull Ups (G) ADD: Curls Bar Curls (Outside Grip & 1 Leg) 3x103x12 212 2 DB Flies ADD: DB Extensions (1 Leg) 3x12 3x12 212
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