Franklin Football

-Summer 2012Week 1
Day 1
Exercise Manual Neck Extension
3 sets x 10 reps

4
----

5
----------------

6
-------------------------

Barbell Back Squats

4 sets x 8 reps

50%

60%

70%

80%

Power Cleans
4 sets x 6 reps

Overhead Squats
4 sets x 10 reps

Push Presses
4 sets x 8 reps

Weighted Pull-Ups
3 sets x 20, 15, 10 reps

-------------

----------

Lateral Raises
2 sets x 12 reps

Physioball Step Offs

3 sets x 10 reps

Day 2
Exercise
Barbell Bench Press
4 sets x 8 reps

1
50% 55%

2
60%

3
65%

5
-------

6
----------------------------------

Romanian Deadlifts
4 sets x 8 reps

Kettlebell/Dumbbell Swings
3 sets x 15 reps

-------------------------------------

----------------------------

Weighted Dips
3 sets x 6 reps

Hang High Pulls

3 sets x 12 reps

Seated Rows
3 sets x 12 reps

Weighted Back Extensions

3 sets x 15 reps

Overhead Dumbbell Extensions

2 sets x 12 reps

One Arm Dumbbell Rows

2 sets x 12 reps

Machine Chest Press

2 sets x 12 reps

Physioball Sit-Ups
3 sets x 30 reps

It is important to point out that NCAA rules prohibit any required program in the off-season. Any documentation of your workouts, strength gains, etc., is solely for your benefit and will not be submitted to the coaching staff.

Franklin Football
-Summer 2012Day 3
Exercise
Manual Neck Extension
3 sets x 12 reps

4
----

5
-------------

6
----------------------------

Barbell Front Squats

4 sets x 8 reps

Barbell Deadlifts
4 sets x 8 reps

Push Jerks
4 sets x 8 reps

Barbell Lunges
3 sets x 8 reps

-------------------------

----------------

Dumbbell Shoulder Press

2 sets x 12 reps

Barbell Bicep Curls

2 sets x 12 reps

Standing Barbell Calf Raises

2 sets x 12 reps

Plank Push-Ups
3 sets x 10 reps

Day 4
Exercise
Power Cleans to Split Jerks
4 sets x 5 reps

5
-------

6
----------------------------------

Incline Barbell Bench Press

4 sets x 8 reps

Barbell Bench Press

3 sets x 10 reps 60% 65% 70%

----------------------------------------------

----------------------------

Dumbbell Snatch (Split Stance)

3 sets x 10 reps

Barbell Shoulder Presses

3 sets x 12 reps

Barbell Shrugs
2 sets x 10 reps

Weighted Pull-Ups
2 sets x 10 reps

Inverted Rows
2 sets x 30 seconds

Dips
2 sets x 30 seconds

Push-Ups (Classic)
2 sets x 30 seconds

Burpees
2 sets x 30 seconds

It is important to point out that NCAA rules prohibit any required program in the off-season. Any documentation of your workouts, strength gains, etc., is solely for your benefit and will not be submitted to the coaching staff.

Franklin Football
-Summer 2012Week 2
Day 1
Exercise
Neck Extension Machine
3 sets x 10 reps

4
----

5
----------------

6
-------------------------

Barbell Back Squats

4 sets

50% x 8

65% x 6

75% x 5

70% x 8

Power Cleans
4 sets x 6 reps

Overhead Squats
4 sets x 10 reps

Push Presses
4 sets x 8 reps

Weighted Pull-Ups
3 sets x 20, 15, 10 reps

-------------

----------

Lateral Raises
2 sets x 12 reps

Physioball Step Offs

3 sets x 10 reps

Day 2
Exercise
Barbell Bench Press
4 sets

1
60% x 8

2
75% x 6

3
80% x 4

4
75% x 5

5
----------------------------------------

Romanian Deadlifts
4 sets x 8 reps

Kettlebell/Dumbbell Swings
3 sets x 15 reps

-------------------------------------

----------------------------

Weighted Dips
3 sets x 6 reps

Hang High Pulls

3 sets x 12 reps

Seated Rows
3 sets x 12 reps

Weighted Back Extensions

3 sets x 15 reps

Overhead Dumbbell Extensions

2 sets x 12 reps

One Arm Dumbbell Rows

2 sets x 12 reps

Machine Chest Press

2 sets x 12 reps

Physioball Sit-Ups
3 sets x 30 reps

It is important to point out that NCAA rules prohibit any required program in the off-season. Any documentation of your workouts, strength gains, etc., is solely for your benefit and will not be submitted to the coaching staff.

Franklin Football
-Summer 2012Day 3
Exercise
Neck Extension Machine
3 sets x 10 reps

4
----

5
-------------

6
----------------------------

Barbell Front Squats

4 sets x 8 reps

Barbell Deadlifts
4 sets x 8 reps

Push Jerks
4 sets x 8 reps

Barbell Lunges
3 sets x 8 reps

-------------------------

----------------

Dumbbell Shoulder Press

2 sets x 12 reps

Barbell Bicep Curls

2 sets x 12 reps

Standing Barbell Calf Raises

2 sets x 12 reps

Plank Push-Ups
3 sets x 10 reps

Day 4
Exercise
Power Cleans to Split Jerks
4 sets x 5 reps

5
-------

6
----------------------------------

Incline Barbell Bench Press

4 sets x 8 reps

Barbell Bench Press

3 sets x 10 reps 60% x 8 80% x 4 75% x 6

----------

----------------------------

Dumbbell Snatch (Split Stance)

3 sets x 10 reps

Barbell Shoulder Presses

3 sets x 12 reps

Barbell Shrugs
2 sets x 10 reps

-------------------

-------------------

Weighted Pull-Ups
2 sets x 10 reps

Inverted Rows
2 sets x 30 seconds

Dips
2 sets x 30 seconds

Push-Ups (Classic)
2 sets x 30 seconds

Burpees
2 sets x 30 seconds

It is important to point out that NCAA rules prohibit any required program in the off-season. Any documentation of your workouts, strength gains, etc., is solely for your benefit and will not be submitted to the coaching staff.

Franklin Football
-Summer 2012Week 3
Day 1
Exercise
Neck Extension Machine
3 sets x 10 reps

4
----

5
----------------

6
-------------------------

Barbell Back Squats

4 sets x 6 reps 50% 65% 75% 85%

Power Cleans
4 sets x 5 reps

Overhead Squats
4 sets x 8 reps

Push Presses
4 sets x 6 reps

Weighted Pull-Ups
3 sets x 20, 15, 10 reps

-------------

----------

Lateral Raises
2 sets x 10 reps

Dragonflags
3 sets x 8 reps

Day 2
Exercise
Barbell Bench Press
4 sets x 8, 8, 6, 6 reps 60% 75% 60% 80%

5
-------

6
----------------------------------

Romanian Deadlifts
4 sets x 8 reps

Kettlebell/Dumbbell Swings
3 sets x 12 reps

-------------------------------------

----------------------------

Weighted Dips
3 sets x 6 reps

Hang High Pulls

3 sets x 10 reps

Seated Rows
3 sets x 10 reps

Weighted Back Extensions

3 sets x 12 reps

Overhead Dumbbell Extensions

2 sets x 12 reps

One Arm Dumbbell Rows

2 sets x 12 reps

Machine Chest Press

2 sets x 12 reps

Weighted Sit-Ups
3 sets x 20 reps

It is important to point out that NCAA rules prohibit any required program in the off-season. Any documentation of your workouts, strength gains, etc., is solely for your benefit and will not be submitted to the coaching staff.

Franklin Football
-Summer 2012Day 3
Exercise
Neck Extension Machine
3 sets x 10 reps

4
----

5
-------------

6
----------------------------

Barbell Front Squats

4 sets x 6 reps

Barbell Deadlifts
4 sets x 6 reps

Push Jerks
4 sets x 6 reps

Barbell Lunges
3 sets x 6 reps

-------------------------

----------------

Dumbbell Shoulder Press

2 sets x 12 reps

Barbell Bicep Curls

2 sets x 12 reps

Standing Barbell Calf Raises

2 sets x 12 reps

Full Contact Twists

3 sets x 8 reps

Day 4
Exercise
Power Cleans to Split Jerks
4 sets x 5 reps

5
-------

6
----------------------------------

Incline Barbell Bench Press

4 sets x 8, 8, 6, 6 reps

Barbell Bench Press

3 sets x 5 reps 60% 80% 60%

----------

----------------------------

Dumbbell Snatch (Split Stance)

3 sets x 8 reps

Barbell Shoulder Presses

3 sets x 10 reps

Barbell Shrugs
2 sets x 10 reps

-------

----------

Weighted Pull-Ups
2 sets x 10 reps

Russian Twists
3 sets x 20 reps

Inverted Rows
2 sets x 30 seconds

----------

----------

Dips
2 sets x 30 seconds

Push-Ups (Classic)
2 sets x 30 seconds

It is important to point out that NCAA rules prohibit any required program in the off-season. Any documentation of your workouts, strength gains, etc., is solely for your benefit and will not be submitted to the coaching staff.

Franklin Football
-Summer 2012Week 4
Day 1
Exercise
Neck Extension Machine
3 sets x 10 reps

4
----

5
----------------

6
-------------------------

Barbell Back Squats

4 sets 50% x 8 65% x 6 75% x 5 85% x 4

Power Cleans
4 sets x 5 reps

Overhead Squats
4 sets x 8 reps

Push Presses
4 sets x 6 reps

Weighted Pull-Ups
3 sets x 20, 15, 10 reps

-------------

----------

Lateral Raises
2 sets x 10 reps

Dragonflags
3 sets x 8 reps

Day 2
Exercise
Barbell Bench Press
4 sets x 8, 8, 6, Max reps 60% x 8 75% x 8 85% x 6
80% x Max

5
-------

6
----------------------------------

Romanian Deadlifts
4 sets x 8 reps

Kettlebell/Dumbbell Swings
3 sets x 12 reps

-------------------------------------

----------------------------

Weighted Dips
3 sets x 6 reps

Hang High Pulls

3 sets x 10 reps

Seated Rows
3 sets x 10 reps

Weighted Back Extensions

3 sets x 12 reps

Overhead Dumbbell Extensions

2 sets x 12 reps

One Arm Dumbbell Rows

2 sets x 12 reps

Machine Chest Press

2 sets x 12 reps

Weighted Sit-Ups
3 sets x 20 reps

It is important to point out that NCAA rules prohibit any required program in the off-season. Any documentation of your workouts, strength gains, etc., is solely for your benefit and will not be submitted to the coaching staff.

Franklin Football
-Summer 2012Day 3
Exercise
Neck Extension Machine
3 sets x 10 reps

4
----

5
-------------

6
----------------------------

Barbell Front Squats

4 sets x 6 reps

Barbell Deadlifts
4 sets x 6 reps

Push Jerks
4 sets x 6 reps

Barbell Lunges
3 sets x 6 reps

-------------------------

----------------

Dumbbell Shoulder Press

2 sets x 12 reps

Barbell Bicep Curls

2 sets x 12 reps

Standing Barbell Calf Raises

2 sets x 12 reps

Full Contact Twists

3 sets x 8 reps

Day 4
Exercise
Power Cleans to Split Jerks
4 sets x 5 reps

5
-------

6
----------------------------------

Incline Barbell Bench Press

4 sets x 8, 8, 6, 6 reps

Barbell Bench Press

3 sets x 5 reps 60% 70% 80%

----------

----------------------------

Dumbbell Snatch (Split Stance)

3 sets x 8 reps

Barbell Shoulder Presses

3 sets x 10 reps

Barbell Shrugs
2 sets x 10 reps

-------

----------

Weighted Pull-Ups
2 sets x 10 reps

Russian Twists
3 sets x 20 reps

Inverted Rows
2 sets x 30 seconds

----------

----------

Dips
2 sets x 30 seconds

Push-Ups (Classic)
2 sets x 30 seconds

It is important to point out that NCAA rules prohibit any required program in the off-season. Any documentation of your workouts, strength gains, etc., is solely for your benefit and will not be submitted to the coaching staff.

Franklin Football
-Summer 2012Week 5
Day 1
Exercise
Neck Extension Machine
3 sets x 10 reps

4
----

5
----------------

6
-------------------------

Barbell Back Squats

4 sets x 5 reps 65% 75% 85% 90%

Power Cleans
4 sets x 5, 5, 4, 4 reps

Overhead Squats
4 sets x 8 reps

Push Presses
4 sets x 6 reps

Weighted Pull-Ups
3 sets x 20, 15, 10 reps

-------------

----------

Lateral Raises
2 sets x 10 reps

Physioball Step Offs

3 sets x 12 reps

Day 2
Exercise
Barbell Bench Press
4 sets x 6, 6, 5, 3 reps 60% x 6 75% x 6 85% x 5 95% x 3

5
-------

6
----------------------------------

Romanian Deadlifts
4 sets x 8 reps

Kettlebell/Dumbbell Swings
3 sets x 10 reps

-------------------------------------

----------------------------

Weighted Dips
3 sets x 5 reps

Hang High Pulls

3 sets x 8 reps

Seated Rows
3 sets x 8 reps

Weighted Back Extensions

3 sets x 10 reps

Overhead Dumbbell Extensions

2 sets x 12 reps

One Arm Dumbbell Rows

2 sets x 12 reps

Machine Chest Press

2 sets x 12 reps

Isolated Hanging Leg Raises

3 sets x 12 reps

It is important to point out that NCAA rules prohibit any required program in the off-season. Any documentation of your workouts, strength gains, etc., is solely for your benefit and will not be submitted to the coaching staff.

Franklin Football
-Summer 2012Day 3
Exercise
Neck Extension Machine
3 sets x 10 reps

4
----

5
-------------

6
----------------------------

Barbell Front Squats

4 sets x 5 reps

Barbell Deadlifts
4 sets x 5 reps

Push Jerks
4 sets x 5 reps

Dumbbell Reverse Lunges

3 sets x 6 reps

-------------------------

----------------

Dumbbell Shoulder Press

2 sets x 12 reps

Barbell Bicep Curls

2 sets x 12 reps

Standing Barbell Calf Raises

2 sets x 12 reps

Plank Push-Ups
3 sets x 12 reps

Day 4
Exercise
Power Cleans to Split Jerks
4 sets x 5, 5, 3, 3 reps

5
-------

6
----------------------------------

Incline Barbell Bench Press

4 sets x 6, 6, 5, 5 reps

Barbell Bench Press

3 sets x 4 reps 60% x 4 80% x 4 90% x 4

----------

----------------------------

Dumbbell Snatch (Split Stance)

3 sets x 8 reps

Barbell Shoulder Presses

3 sets x 10 reps

Barbell Shrugs
2 sets x 8 reps

-------

-------------

Weighted Pull-Ups
2 sets x 20 reps

Weighted Sit-Ups
3 sets x 25 reps

Russian Twists
3 sets x 25 reps

Inverted Rows
2 sets x 30 seconds

-------

-------

Dips
2 sets x 30 seconds

It is important to point out that NCAA rules prohibit any required program in the off-season. Any documentation of your workouts, strength gains, etc., is solely for your benefit and will not be submitted to the coaching staff.

Franklin Football
-Summer 2012Week 6
Day 1
Exercise
Neck Extension Machine
3 sets x 10 reps Barbell Back Squats 4 sets x 5 reps 65% x 5 75% x 5 85% x 5 80% x 5

4
----

5
----------------

6
-------------------------

Power Cleans
4 sets x 5, 5, 4, 4 reps

Overhead Squats
4 sets x 8 reps

Push Presses
4 sets x 6 reps

Weighted Pull-Ups
3 sets x 20, 15, 10 reps

-------------

----------

Lateral Raises
2 sets x 10 reps

Physioball Step Offs

3 sets x 12 reps

Day 2
Exercise
Barbell Bench Press
4 sets x 6, 6, 4, 4 reps 60% x 6 75% x 6 85% x 4 90% x 4

5
-------

6
----------------------------------

Romanian Deadlifts
4 sets x 8 reps

Kettlebell/Dumbbell Swings
3 sets x 10 reps

-------------------------------------

----------------------------

Weighted Dips
3 sets x 5 reps

Hang High Pulls

3 sets x 8 reps

Seated Rows
3 sets x 8 reps

Weighted Back Extensions

3 sets x 10 reps

Overhead Dumbbell Extensions

2 sets x 12 reps

One Arm Dumbbell Rows

2 sets x 12 reps

Machine Chest Press

2 sets x 12 reps

Isolated Hanging Leg Raises

3 sets x 12 reps

It is important to point out that NCAA rules prohibit any required program in the off-season. Any documentation of your workouts, strength gains, etc., is solely for your benefit and will not be submitted to the coaching staff.

Franklin Football
-Summer 2012Day 3
Exercise
Neck Extension Machine
3 sets x 10 reps

4
----

5
-------------

6
----------------------------

Barbell Front Squats

4 sets x 5 reps

Barbell Deadlifts
4 sets x 5 reps

Push Jerks
4 sets x 5 reps

Dumbbell Reverse Lunges

3 sets x 6 reps

-------------------------

----------------

Dumbbell Shoulder Press

2 sets x 12 reps

Barbell Bicep Curls

2 sets x 12 reps

Standing Barbell Calf Raises

2 sets x 12 reps

Plank Push-Ups
3 sets x 12 reps

Day 4
Exercise
Power Cleans to Split Jerks
4 sets x 5, 5, 3, 3 reps

5
-------

6
----------------------------------

Incline Barbell Bench Press

4 sets x 6, 6, 5, 5 reps

Barbell Bench Press

3 sets 60% x 5 60% x 8 60% x 10

----------

----------------------------

Dumbbell Snatch (Split Stance)

3 sets x 8 reps

Barbell Shoulder Presses

3 sets x 10 reps

Barbell Shrugs
2 sets x 8 reps

-------

-------------

Weighted Pull-Ups
2 sets x 20 reps

Weighted Sit-Ups
3 sets x 25 reps

Russian Twists
3 sets x 25 reps

Inverted Rows
2 sets x 30 seconds

-------

-------

Dips
2 sets x 30 seconds

It is important to point out that NCAA rules prohibit any required program in the off-season. Any documentation of your workouts, strength gains, etc., is solely for your benefit and will not be submitted to the coaching staff.

Franklin Football
-Summer 2012Week 7
Day 1
Exercise
Neck Extension Machine
3 sets x 8 reps

4
----

5
----

6
----------------------------------

Barbell Back Squats

5 sets x 3 reps 55% x 3 70% x 3 75% x 3 85% x 3 95% x 3

Barbell Shoulder Presses

3 sets x 8, 6, 4 reps

----------------------------------

----------------------------

Dumbbell Snatch (Split Stance)

3 sets x 8, 6, 4 reps

Kettlebell/Dumbbell Swings
3 sets x 15, 12, 10 reps

Overhead Squats
3 sets x 8 reps

Weighted Pull-Ups
3 sets x 5 reps

Barbell Bicep Curls

3 sets x 8 reps

Arnold Dumbbell Presses

2 sets x 12 reps

Leg Presses
2 sets x 12 reps

Cable Wood Choppers

3 sets x 15 reps

Day 2
Exercise
Barbell Bench Press
5 sets x 5, 5, 2, 2, 2 reps 65% x 5 75% x 5 80% x 2 85% x 2 95% x 2

6
----------------------------

Power Cleans
4 sets x 3 reps

-------------------------------------------------

Hang High Pulls

4 sets x 3 reps

Skull Crushers
3 sets x 5 reps

Seated Rows
3 sets x 8 reps

Weighted Back Extensions

3 sets x 12 reps

Incline Dumbbell Bench Press

2 sets x 12 reps

Lying T-Bar Rows

2 sets x 12 reps

Full Contact Twists

3 sets x 10 reps

It is important to point out that NCAA rules prohibit any required program in the off-season. Any documentation of your workouts, strength gains, etc., is solely for your benefit and will not be submitted to the coaching staff.

Franklin Football
-Summer 2012Day 3
Exercise
Neck Extension Machine
3 sets x 8 reps

4
----

5
----------------

6
----------------------------------

Barbell Front Squats

4 sets x 4 reps

Barbell Deadlifts
4 sets x 4 reps

Push Presses
4 sets x 4 reps

Romanian Deadlifts
4 sets x 4 reps

Barbell Lunges
3 sets x 8 reps

----------------------------

-------------------

Hang High Pulls

3 sets x 8 reps

Front Dumbbell Raises

2 sets x 12 reps

Hammer Curls
2 sets x 12 reps

Standing Barbell Calf Raises

2 sets x 12 reps

Physioball Step Offs

3 sets x 15 reps

Day 4
Exercise
Power Cleans to Split Jerks
10 sets x 3 reps

Incline Barbell Bench Press

4 sets x 3 reps

----------------------------------------------------

-------------------------

Barbell Bench Press

3 sets x 3 reps 60% 60% 60%

One Arm Dumbbell Rows

3 sets x 5 reps

Burpee into Pull-Ups

3 sets x 10 reps

Barbell Shrugs
3 sets x 8 reps

Planks
3 sets x 60 seconds

Inverted Rows
2 sets x 45 seconds

Push-Ups (Classic)
2 sets x 45 seconds

It is important to point out that NCAA rules prohibit any required program in the off-season. Any documentation of your workouts, strength gains, etc., is solely for your benefit and will not be submitted to the coaching staff.

Franklin Football
-Summer 2012Week 8
Day 1
Exercise
Barbell Back Squats
5 sets x 5, 4, 3, 2, 2 reps 60% x 5 75% x 4 85% x 3 90% x 2 95% x 2

6
-------------------------------

Power Cleans
4 sets x 4 reps

----------------------------------------------------------------

Overhead Squats
2 sets x 10 reps

Romanian Deadlifts
3 sets x 8 reps

Dumbbell/Barbell Split Squats

3 sets x 8 reps

Dumbbell Shoulder Press

3 sets x 8 reps

Barbell Shrugs
2 sets x 8 reps

Hang High Pulls

2 sets x 8 reps

Walking Dumbbell Lunges

2 sets x 20 yards

Weighted Sit-Ups
3 sets x 30 reps

Day 2
Exercise
Neck Extension Machine
3 sets x 8 reps

4
----

5
----------------

6
----------------------------

Barbell Bench Press

4 sets x 8, 6, 4, 2 reps 60% x 8 75% x 6 85% x 4 80% x 4

One Arm Dumbbell Rows

4 sets x 8 reps

Weighted Dips
4 sets x 6 reps

Weighted Pull-Ups
4 sets x 6 reps

Skull Crushers
3 sets x 10 reps

----------------

-------------

Dumbbell Snatch
3 sets x 6 reps

Tricep Rope Pulldowns

2 sets x 12 reps

Physioball Sit-Ups
3 sets x 40 reps

It is important to point out that NCAA rules prohibit any required program in the off-season. Any documentation of your workouts, strength gains, etc., is solely for your benefit and will not be submitted to the coaching staff.

Franklin Football
-Summer 2012Day 3
Exercise
Push Jerks
4 sets x 5 reps

5
----

6
----------------

Overhead Squats
2 sets x 12 reps

----

----------

-------------

Barbell Front Squats

3 sets x 5 reps

Standing Upright Barbell Rows

3 sets x 8 reps

Barbell Lunges
2 sets x 8 reps

----

----

Barbell Deadlifts
3 sets x 12 reps * This is to be paired with Weighted Back Extensions

----

----

----

Weighted Back Extensions

3 sets x 8 reps

-------------

----------

----------

Front Plate Raises

2 sets x 10 reps

Cable Wood Choppers

3 sets x 20 reps

Day 4
Exercise
Neck Extension Machine
3 sets x 8 reps

4
-------------------------------

5
-------------------------------

6
-------------------------------

Olympic Complex
3 sets x 5 reps

Incline Barbell Bench Press

3 sets x 5 reps

Medicine Ball Plyo Push-Ups

3 sets x 6 reps

Power Cleans
3 sets x 8 reps

Close Grip Barbell Bench Press

3 sets x 10 reps

Lateral Raises
3 sets x 20 reps

Burpee into Pull-Ups

3 sets x 6 reps

Skull Crushers
3 sets x 8 reps

Hanging Leg Raises

3 sets x 20 reps

It is important to point out that NCAA rules prohibit any required program in the off-season. Any documentation of your workouts, strength gains, etc., is solely for your benefit and will not be submitted to the coaching staff.

Franklin Football
-Summer 2012Week 9
Day 1
Exercise
Barbell Back Squats
5 sets x 5, 4, 3, 2, 1 reps 60% x 5 75% x 2 85% x 3 95 x 2 95 x max

6
-------------------------------

Power Cleans
4 sets x 4 reps

----------------------------------------------------------------

Overhead Squats
2 sets x 10 reps

Romanian Deadlifts
3 sets x 6 reps

Dumbbell/Barbell Split Squats

3 sets x 6 reps

Dumbbell Shoulder Press

3 sets x 6 reps

Barbell Shrugs
2 sets x 6 reps

Hang High Pulls

2 sets x 8 reps

Walking Dumbbell Lunges

2 sets x 20 yards

Plank Push-Ups
3 sets x 15 reps

Day 2
Exercise
Neck Extension Machine
3 sets x 8 reps

4
----

5
----------

6
----------------

Barbell Bench Press

4 sets x 5, 4, 3, 2 reps 65% x 5 80% x 4 90% x 3 95% x 2

One Arm Dumbbell Rows

4 sets x 6 reps

Weighted Dips
5 sets x 5 reps

Weighted Pull-Ups
5 sets x 5 reps

Skull Crushers
3 sets x 8 reps

----------------

-------------

-------------

Dumbbell Snatch
3 sets x 4 reps

Tricep Rope Pulldowns

2 sets x 8 reps

Weighted Sit-Ups
3 sets x 30 reps

It is important to point out that NCAA rules prohibit any required program in the off-season. Any documentation of your workouts, strength gains, etc., is solely for your benefit and will not be submitted to the coaching staff.

Franklin Football
-Summer 2012Day 3
Exercise
Push Jerks
4 sets x 3 reps

5
----

6
----------------------------

Overhead Squats
2 sets x 10 reps

----

----------

-------------------------

Barbell Front Squats

3 sets x 4 reps

Standing Upright Dumbbell Rows

3 sets x 6 reps

Barbell Lunges
2 sets x 8 reps

----

----------

Barbell Deadlifts
3 sets x 10 reps

Weighted Back Extensions

3 sets x 8 reps

Front Plate Raises

2 sets x 8 reps

----

-------

Russian Twists
3 sets x 30 reps

Day 4
Exercise
Neck Extension Machine
3 sets x 8 reps

4
-------------------------------

5
-------------------------------

6
-------------------------------

Olympic Complex
3 sets x 5 reps

Incline Barbell Bench Press

3 sets x 5 reps

Medicine Ball Plyo Push-Ups

3 sets x 6 reps

Power Cleans
3 sets x 5 reps

Close Grip Barbell Bench Press

3 sets x 10 reps

Lateral Raises
3 sets x 20 reps

Burpee into Pull-Ups

3 sets x 10 reps

Skull Crushers
3 sets x 6 reps

Full Contact Twists

3 sets x 15 reps

It is important to point out that NCAA rules prohibit any required program in the off-season. Any documentation of your workouts, strength gains, etc., is solely for your benefit and will not be submitted to the coaching staff.

Franklin Football
-Summer 2012Week 10
Day 1
Exercise
Barbell Back Squats
5 sets 50% x 8 65% x 5 75% x 5 90% x 3 75% x 5

6
----------------

Dumbbell Shoulder Press

3 sets x 6 reps

----------------------

-------------

Barbell Shrugs
2 sets x 6 reps

Hang High Pulls

2 sets x 8 reps

Walking Dumbbell Lunges

2 sets x 20 yards

Day 2
Exercise
Barbell Bench Press
4 sets x 5, 4, 4, 3 reps 60% x 5 75% x 4 85% x 4 90% x 3

5
----

6
----------

Weighted Dips
5 sets x 5 reps

Weighted Pull-Ups
5 sets x 5 reps

Skull Crushers
3 sets x 8 reps

-------

-------

-------

Weighted Sit-Ups
3 sets x 30 reps

It is important to point out that NCAA rules prohibit any required program in the off-season. Any documentation of your workouts, strength gains, etc., is solely for your benefit and will not be submitted to the coaching staff.