HUSKY FOOTBALL TRAINING 2020: WEEK 5 HYPERTROPHY (5/18-5/22)
QUARTER
QUARTER QUARTER
VOL TEMPO B 2x5 XXX PREP 1 Goblet Front Squats 2x5 212 2 Band Walks (B) 1x10 212 WARM UP Power Cleans 50% 4x8 21X 1 Power Cleans 70% 1 4x8 212 2 Shrugs (1 Leg) CORE: Leg Lifts 3x25 3x6 XXX 1 B1: Leg Curls B2: ALT DB SL RDL 2 3x8 21X 2 Wide Lat Pulldowns CORE: Russian Twists 3x25 3x8 E X12 1 B1: ALT DB SL RDL B2: Leg Curls 3 3x8 212 2 Supine Pullups (Hose) NECK: Standing Frwd/Bckwd 3x10 3x8 X12 1 Ankle Kickbacks (B) 4 3x8 212 2 SA DB Incline Rows NECK: Standing Side 3x10 2x5 XXX PREP 1 Med Ball Drops 2x5 E 212 2 Shoulder Dislocation (R) 1x6 XXX WARM UP Squats 50% 4x6 XXX 1 Squats 70% 1 3x8 NA 2 Incline Rear Raises CORE: V Ups 3x25 3x8 X12 1 Kneeling Landmine Jammers (2 Hands) 2 3x8 212 2 Bench Press 70% CORE: Crunches Knees to Side 3x25 3x8 E X12 1 Alt Diagonal Step Ups 3 3x8 212 2 Alt Incline DB Bench CORE: Alt Superman 3x25 3x8 E 212 1 DB Goblet Squats 4 3x8 E 212 2 Decline Push Ups (Plate on Back) ADD: Skull Crushers 3x8 QUARTER
A 1 Med Ball Drops 2 Shoulder Dislocation (R) WARM UP Squats 50% 1 Squats 70% 1 2 Incline Rear Raises CORE: V Ups 3x25 1 Kneeling Landmine Jammers (2 Hands) 2 2 Bench Press 70% CORE: Crunches Knees to Side 3x25 1 Alt Diagonal Step Ups 3 2 Alt Incline DB Bench CORE: Alt Superman 3x25 1 DB Goblet Squats 4 2 Decline Push Ups (Plate on Back) ADD: Skull Crushers 3x8 PREP 1 Goblet Front Squats 2 Band Walks (B) WARM UP Power Cleans 50% 1 Power Cleans 70% 1 2 Shrugs (1 Leg) CORE: Leg Lifts 3x25 1 A1: Leg Curls A2: ALT DB SL RDL 2 2 Wide Lat Pulldowns CORE: Russian Twists 3x25 1 A1: ALT DB SL RDL A2: Leg Curls 3 2 Supine Pullups (Hose) NECK: Standing Frwd/Bckwd 3x10 1 Ankle Kickbacks (B) 4 2 SA DB Incline Rows NECK: Standing Side 3x10 PREP
VOL TEMPO 2x5 XXX 2x5 E 212 1x6 XXX 4x6 XXX 3x8 NA 3x8 X12 3x8 212 3x8 E X12 3x8 212 3x8 E 212 3x8 E 212 2x5 XXX 2x5 212 1x10 212 4x8 21X 4x8 212 3x6 XXX 3x8 21X 3x8 E X12 3x8 212 3x8 X12 3x8 212
"The best athlete is made during the off season."
QUARTER
QUARTER QUARTER
VOL TEMPO B 2x5 X3X PREP 1 NECK: Bucket Side/Side 2x5 E 212 2 Dynamic Pigeon 1x10 212 WARM UP Power Cleans 50% 4x8 21X 1 Power Cleans 70% 1 3x8 212 2 Upright Rows (1 Leg) CORE: Prone Opposite (R) 3x15 E 3x6 XXX 1 B1: SL Leg Curls B2: Glute Ham Raise 2 3x8 21X 2 Reverse Med Lat Pulldowns CORE: LandmineTwists 3x25 3x8 E 21X 1 B1: Glute Ham Raise B2: SL Leg Curls 3 3x8 212 2 Low Cable Rows NECK: Bucket Frwd/Bckwd Side 3x10 3x8 E 21X 1 Deadlifts 4 3x8 212 2 Pull Ups (G) ADD: Curls Bar Curls (Inside Grip & 1 Leg) 3x8 3x10 212 PREP 1 Plate Jump Squats w/ Press 2x5 E 212 2 Supine Hip Flexion (B) 1x6 XXX WARM UP Squats 50% 4x6 XXX 1 Squats 70% 1 3x8 212 2 Lateral Raises (1 Leg) CORE: Scissors 3x25 3x8 E X12 1 DB Push Press 2 3x8 212 2 Incline Bench Press CORE: Rocky Crunches 3x25 3x8 X12 1 SL DB Squat 3 3x8 212 2 DB Bench Press CORE: Superman Jacks 3x25 3x8 212 1 Alt Diagonal Lounges 4 3x8 212 2 DB Flies ADD: DB Extensions (1 Leg) 3x8 QUARTER
A 1 Plate Jump Squats w/ Press 2 Supine Hip Flexion (B) WARM UP Squats 50% 1 Squats 70% 1 2 Lateral Raises (1 Leg) CORE: Scissors 3x25 1 DB Push Press 2 2 Incline Bench Press CORE: Rocky Crunches 3x25 1 SL DB Squat 3 2 DB Bench Press CORE: Superman Jacks 3x25 1 Alt Diagonal Lounges 4 2 DB Flies ADD: DB Extensions (1 Leg) 3x8 PREP 1 NECK: Bucket Side/Side 2 Dynamic Pigeon WARM UP Power Cleans 50% 1 Power Cleans 70% 1 2 Upright Rows (1 Leg) CORE: Prone Opposite (R) 3x15 E 1 A1: SL Leg Curls A2: Glute Ham Raise 2 2 Reverse Med Lat Pulldowns CORE: LandmineTwists 3x25 1 A1: Glute Ham Raise A2: SL Leg Curls 3 2 Low Cable Rows NECK: Bucket Frwd/Bckwd Side 3x10 1 Deadlifts 4 2 Pull Ups (G) ADD: Curls Bar Curls (Inside Grip & 1 Leg) 3x8 PREP
VOL TEMPO 3x10 212 2x5 E 212 1x6 XXX 4x6 XXX 3x8 212 3x8 E X12 3x8 212 3x8 X12 3x8 212 3x8 212 3x8 212 2x5 X3X 2x5 E 212 1x10 212 4x8 21X 3x8 212 3x6 XXX 3x8 21X 3x8 E 21X 3x8 212 3x8 E 21X 3x8 212