HUSKY FOOTBALL TRAINING 2020: WEEK 6 HYPERTROPHY (5/25-5/29) A VOL TEMPO B VOL TEMPO 1 Kneeling Hip Press (G) 2x5 X12 PREP 1 DB Over/Unders (Knee High & Hip High) 2x5 XXX 2 Scap Ups 2x5 212 2 Leg Abduction/Adduction (R) 2x5 E 212 WARM UP Squats 50% 1x10 212 WARM UP Power Cleans 50% 1x6 XXX 1 Squats 75% 4x8 21X 1 Power Cleans 75% 4x6 XXX 1 1 2 Bent Rear Raises (R) CORE: Plate Throw M-L-R (10 lb Plate) 3x15 E 3x8 212 2 Alt DB Shrugs (1 Leg) CORE: Gophers U 3x25 3x8 NA 1 SA Landmine Jammers 3x5 E 21X 1 B1: Leg Curls B2: DB Straight Leg Deadlifts 3x8 X12 2 2 2 Bench Press 75% CORE: Crunches 3x25 3x8 X12 2 Medium Lat Pulldowns CORE: Bicycle 3x45 Secs 3x8 212 1 Alt Step Ups 3x8 E 21X 1 B1: DB Straight Leg Deadlifts B2: Leg Curls 3x8 X12 3 3 2 Incline DB Bench CORE: Standing Plate Low Back Extensions 3x20 3x8 21X 2 SA Landmine Row NECK: Supine Plate Flexion 3x10 3x8 E 212 1 Alt DB Goblet Lateral Lunge 3x8 E 212 1 Glute Ham Raise 3x8 212 4 4 2 Reverse Grip DB Floor Press ADD: DB Kickbacks (1 Leg) 3x8 3x8 21X 2 Supine Wide Lat Pulldowns ADD: Straight Bar Curls (1 Leg) 3x10 3x8 212 PREP 1 DB Over/Unders (Knee High & Hip High) 2x5 XXX PREP 1 Kneeling Hip Press (G) 2x5 X12 2 Leg Abduction/Adduction (R) 2x5 E 212 2 Scap Ups 2x5 212 WARM UP Power Cleans 50% 1x6 XXX WARM UP Squats 50% 1x10 212 1 Power Cleans 75% 4x6 XXX 1 Squats 75% 4x8 21X 1 1 2 Alt DB Shrugs (1 Leg) CORE: Gophers U 3x25 3x8 NA 2 Bent Rear Raises (R) CORE: Plate Throw M-L-R (10 lb Plate) 3x15 E 3x8 212 1 A1: Leg Curls A2: DB Straight Leg Deadlifts 3x8 X12 1 SA Landmine Jammers 3x5 E 21X 2 2 2 Medium Lat Pulldowns CORE: Bicycle 3x45 Secs 3x8 212 2 Bench Press 75% CORE: Crunches 3x25 3x8 X12 1 A1: DB Straight Leg Deadlifts A2: Leg Curls 3x8 X12 1 Alt Step Ups 3x8 E 21X 3 3 2 SA Landmine Row NECK: Supine Plate Flexion 3x10 3x8 E 212 2 Incline DB Bench CORE: Standing Plate Low Back Extensions 3x20 3x8 21X 1 Glute Ham Raise 3x8 212 1 Alt DB Goblet Lateral Lunge 3x8 E 212 4 4 2 Supine Wide Lat Pulldowns ADD: Straight Bar Curls (1 Leg) 3x10 3x8 212 2 Reverse Grip DB Floor Press ADD: DB Kickbacks (1 Leg) 3x8 3x8 21X QUARTER
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"it's not about how bad you want it, it's about how hard you're willing to work for it."
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VOL TEMPO B 2x5 X3X PREP 1 DB Squat Split Jumps 2x5 E 212 2 Hip Extension (G) 1x10 212 WARM UP Power Cleans 50% 4x8 21X 1 Power Cleans 75% 1 3x8 212 2 DB Jump Shrugs CORE: Plate Ups (25 lb) 3x25 3x8 XXX 1 B1: SL Leg Curls B2: Weighted Bridge (Curl Bar) 2 3x8 21X 2 Alt Plank DB Rows NECK: Bucket Frwd/Bckd 3x10 3x8 E 21X 1 B1: Weighted Bridge (Curl Bar) B2: SL Leg Curls 3 3x8 E 21X 2 Double Handle Landmine Rows NECK: Bucket Side/Side 3x10 3x8 E 21X 1 Pull Thru's Low Cable 4 3x8 21X 2 SA DB Rows ADD: DB Hammer Curls (1 Leg) 3x8 2x5 XXX PREP 1 Vertical Jump (3 sec hold in load position) 2x5 212 2 SA Elevated Push Ups 1x6 XXX WARM UP Squats 50% 4x6 XXX 1 Front Squats 75% (Power Clean Max) 1 3x8 NA 2 Prone Y Raise CORE: Alt Hanging Knee Ups 3x25 3x8 E 212 1 Push Press 2 3x8 E 212 2 Incline Bench Press CORE: Scissor Crosses 3x25 3x8 212 1 DB Goblet Reverse Crossover Lunge 3 3x8 212 2 Alt DB Bench Press CORE: Superman 3x25 3x8 212 1 SL DB Squat Jumps 4 3x8 E 212 2 Plate (25lb) Bench Press ADD: SA DB Skull Crushers 3x8 QUARTER
A 1 Vertical Jump (3 sec hold in load position) 2 SA Elevated Push Ups WARM UP Squats 50% 1 Front Squats 75% (Power Clean Max) 1 2 Prone Y Raise CORE: Alt Hanging Knee Ups 3x25 1 Push Press 2 2 Incline Bench Press CORE: Scissor Crosses 3x25 1 DB Goblet Reverse Crossover Lunge 3 2 Alt DB Bench Press CORE: Superman 3x25 1 SL DB Squat Jumps 4 2 Plate (25lb) Bench Press ADD: SA DB Skull Crushers 3x8 PREP 1 DB Squat Split Jumps 2 Hip Extension (G) WARM UP Power Cleans 50% 1 Power Cleans 75% 1 2 DB Jump Shrugs CORE: Plate Ups (25 lb) 3x25 1 A1: SL Leg Curls A2: Weighted Bridge (Curl Bar) 2 2 Alt Plank DB Rows NECK: Bucket Frwd/Bckd 3x10 1 A1: Weighted Bridge (Curl Bar) A2: SL Leg Curls 3 2 Double Handle Landmine Rows NECK: Bucket Side/Side 3x10 1 Pull Thru's Low Cable 4 2 SA DB Rows ADD: DB Hammer Curls (1 Leg) 3x8 PREP
VOL TEMPO 2x5 XXX 2x5 212 1x6 XXX 4x6 XXX 3x8 NA 3x8 E 212 3x8 E 212 3x8 212 3x8 212 3x8 212 3x8 E 212 2x5 X3X 2x5 E 212 1x10 212 4x8 21X 3x8 212 3x8 XXX 3x8 21X 3x8 E 21X 3x8 E 21X 3x8 E 21X 3x8 21X