HUSKY FOOTBALL TRAINING 2020: WEEK 3 HYPERTROPHY (5/4-5/8)
QUARTER
QUARTER QUARTER
VOL TEMPO B 2x5 X12 PREP 1 Reverse Grip Pull Ups (G) 2x5 212 2 NECK: Standing Side/Side 1x10 212 WARM UP Power Cleans 50% 4x10 21X 1 Power Cleans 65% 1 3x25 212 2 DB Jump Shrugs CORE: Dead Bug (10 lb Plates) 3x25 3x5 E XXX 1 B1: Leg Curls B2: SL Alt DB RDL 2 3x10 X12 2 Wide Lat Pulldowns CORE: Crunch w/ Knee Tucks 3x25 3x10 E 21X 1 B1: SL Alt DB RDL B2: Leg Curls 3 3x10 E 21X 2 Supine Pullups NECK: Standing Frwd/Bckwd Side 3x10 3x10 E 212 1 Prone Flutter Kicks (R) 4 3x10 21X 2 Double Handle Pulldowns ADD: Incline DB Hammer Curls 3x10 2x5 XXX PREP 1 DB Jump Squats 3x10 212 2 Shoulder Dislocation (R) 1x6 XXX WARM UP Squats 50% 4x6 XXX 1 Squats 65% 1 3x10 NA 2 Incline Rear Raises CORE: Bicycle 3x25 3x10 X12 1 Rotational Landmine Jammers 2 3x10 212 2 Bench Press 65% CORE: SL Crunches 3x25 3x10 E X12 1 Alt Diagonal Step Ups 3 3x10 212 2 Alt Incline DB Bench CORE: Superman Jacks 3x25 3x10 E 212 1 Alt Forward Lunges 4 3x10 212 2 Floor Bench Press ADD: DB Skull Crushers (Floor) 3x10 QUARTER
A 1 DB Jump Squats 2 Shoulder Dislocation (R) WARM UP Squats 50% 1 Squats 65% 1 2 Incline Rear Raises CORE: Bicycle 3x45 secs 1 Rotational Landmine Jammers 2 2 Bench Press 65% CORE: SL Crunches 3x25 1 Alt Diagonal Step Ups 3 2 Alt Incline DB Bench CORE: Superman Jacks 3x25 1 Alt Forward Lunges 4 2 Floor Bench Press ADD: DB Skull Crushers (Floor) 3x10 PREP 1 Reverse Grip Pull Ups (G) 2 NECK: Standing Side/Side WARM UP Power Cleans 50% 1 Power Cleans 65% 1 2 DB Jump Shrugs CORE: Dead Bug (10 lb Plates) 3x25 1 A1: Leg Curls A2: SL Alt DB RDL 2 2 Wide Lat Pulldowns CORE: Crunch w/ Knee Tucks 3x25 1 A1: SL Alt DB RDL A2: Leg Curls 3 2 Supine Pullups NECK: Standing Frwd/Bckwd Side 3x10 1 Prone Flutter Kicks (R) 4 2 Double Handle Pulldowns ADD: Incline DB Hammer Curls 3x10 PREP
VOL TEMPO 2x5 XXX 2x10 212 1x6 XXX 4x6 XXX 3x10 NA 3x10 X12 3x10 212 3x10 E X12 3x10 212 3x10 E 212 3x10 212 2x5 X12 2x5 212 1x10 212 4x10 21X 3x25 212 3x5 E XXX 3x10 X12 3x10 E 21X 3x10 E 21X 3x10 E 212 3x10 21X
"Winning means you're willing to go longer, work, harder, and give more than anyone else." Vince Lombardi A VOL TEMPO B VOL TEMPO 1 Med Ball Vertical Jumps 2x5 XXX PREP 1 Fire Hydrant Series Frwd/Bckwd 2x5 212 2 Band Walks (B) 2x5 212 2 NECK: Bucket Side/Side 2x10 212 WARM UP Squats 50% 1x10 212 WARM UP Power Cleans 50% 1x6 XXX 1 Squats 65% 4x10 21X 1 Power Cleans 65% 4x6 XXX 1 1 2 Alt Lateral & Bent Rear Raises (1 Leg) CORE: Pike Alt Knee Punch 3x25 3x10 212 2 DB Upright Rows (1 Leg) CORE: Mountian Climbers 3x25 3x10 NA 1 DB Push Press 3x10 XXX 1 B1: SL Leg Curls B2: Glute Ham Raise 3x10 E X12 2 2 2 Incline Bench Press CORE: Alt Crunches 3x25 3x10 X12 2 Reverse Med Lat Pulldowns CORE: Crunches (Knees to Side) 3x25 3x10 212 1 SL DB Squats 3x10 E 21X 1 B1: Glute Ham Raise B2: SL Leg Curls 3x10 X12 3 3 2 DB Bench Press CORE: Seals 3x25 3x10 21X 2 Low Cable Rows NECK: Bucket Frwd/Bckwd Side 3x10 3x10 212 1 Alt Diagonal Lunges 3x10 E 212 1 DB Deadlifts 3x10 212 4 4 2 DB Close Grip Incline Bench ADD: Pushdowns (Rope)(1 Leg) 3x10 3x10 21X 2 Pull Ups (G) ADD: Curls Bar Curls (Outside Grip & 1 Leg) 3x10 3x10 212 PREP 1 Fire Hydrant Series Frwd/Bckwd 2x5 212 PREP 1 Med Ball Vertical Jumps 2x5 XXX 2 NECK: Bucket Side/Side 2x10 212 2 Band Walks (B) 2x5 212 WARM UP Power Cleans 50% 1x6 XXX WARM UP Squats 50% 1x10 212 1 Power Cleans 65% 4x6 XXX 1 Squats 65% 4x10 21X 1 1 2 DB Upright Rows (1 Leg) CORE: Mountian Climbers 3x25 3x10 NA 2 Alt Lateral & Bent Rear Raises (1 Leg) CORE: Pike Alt Knee Punch 3x25 3x10 212 1 A1: SL Leg Curls A2: Glute Ham Raise 3x10 E X12 1 DB Push Press 3x10 XXX 2 2 2 Reverse Med Lat Pulldowns CORE: Crunches (Knees to Side) 3x25 3x10 E 212 2 Incline Bench Press CORE: Alt Crunches 3x25 3x10 X12 1 A1: Glute Ham Raise A2: SL Leg Curls 3x10 X12 1 SL DB Squats 3x10 E 21X 3 3 2 Low Cable Rows NECK: Bucket Frwd/Bckwd Side 3x10 3x10 212 2 DB Bench Press CORE: Seals 3x25 3x10 21X 1 DB Deadlifts 3x10 212 1 Alt Diagonal Lunges 3x10 E 212 4 4 2 Pull Ups (G) ADD: Curls Bar Curls (Outside Grip & 1 Leg) 3x10 3x10 212 2 DB Close Grip Incline Bench ADD: Pushdowns (Rope)(1 Leg) 3x10 3x10 21X
QUARTER
QUARTER
QUARTER
QUARTER
PREP