6 week offseason training program (beginning of offseason)

Sex: Male
Level: Junior in high school
Sport: Football
Position: Defensive Back
Movement analysis: Quick starting/stopping and change of direction, sprinting, grabbing/pushing, tackling,
jumping
Muscular Involvement: All muscle groups, especially hips, abdominals, thighs, calves, low back, upper back,
shoulders, arms, and chest.
Before all training sessions client must do a warm-up that consists of dynamic stretching to warm the body and
prevent injury.
Warm up (client will perform each movement as I dictate): Jog 100 meters, then high knees, butt kicks, high
knee butt kicks, A skips, B skips, toy soldiers (opposite arm to opposite leg), knee to chest hold for 2 seconds
then switch legs, quad stretch for 2 seconds then switch legs, hip stretch both sides (elbow to floor), jogging
with little arm circles forward then arm circles backwards, windmills forward while jogging, backslaps while
jogging.
Cool Down: light jogging for 2 minutes, followed by static stretching and PNF stretching of muscles worked
during training session.

6 Week Beginning Offseason Mesocycle (Hypertrophy and

Neuromuscular Adaptations)
Week 1:
Teaching proper techniques for lifts and testing in order to obtain rep max values for lifts. Test 1RM for core
lifts, test 3RM for power lifts (calculate for 1 RM), test 10RM for assistive lifts.
Use OConner formula to determine 1RM from multiple reps to failure:
1RM = (Rep weight) x [1 + (.025 x reps)]
Weeks 2-5:
75% 1RM for core exercises
Use the same weight used for the 10RM test for assistive exercises
Rest between sets: 1 minute and 30 seconds
Lower Body (Monday and Thursday)
Deadlift
75% 1RM
Back Squat
75% 1RM
Barbell Lunges
10RM weight
Hamstring Curls
10RM weight
Barbell Calf Raises
10RM weight
V-ups(abs)
--------------Upper Body (Tuesday and Friday)
Bench Press
75% 1RM
Incline Bench Press
75% 1RM
Bent-over row
10RM weight
Shoulder Press
10RM weight
Barbell Bicep Curl
10RM weight
Shoulder Shrugs
10RM weight
Skull Crushers
10RM weight

4 sets x 10 reps
4 sets x 10 reps
3 sets x 10 reps
3 sets x 10 reps
3 sets x 10 reps
3 sets x 20 reps
4 sets x 10 reps
4 sets x 10 reps
3 sets x 10 reps
4 sets x 10 reps
3 sets x 10 reps
3 sets x 10 reps
3 sets x 10 reps

Week 6: Unloading Week

67% 1RM for core exercises
Use the same weight used for the 10RM test for assistive exercises
Rest between sets: 1 minute and 30 seconds
Lower Body (Monday and Thursday)
Deadlift
67% 1RM
Back Squat
67% 1RM
Barbell Lunges
10RM weight
Hamstring Curls
10RM weight
Barbell Calf Raises
10RM weight
V-ups(abs)
---------------

3 sets x 10 reps
3 sets x 10 reps
2 sets x 10 reps
2 sets x 10 reps
2 sets x 10 reps
2 sets x 20 reps

Upper Body (Tuesday and Friday)

Bench Press
67% 1RM
Incline Bench Press
67% 1RM
Bent-over row
10RM weight
Shoulder Press
10RM weight
Barbell Bicep Curl
10RM weight
Shoulder Shrugs
10RM weight
Skull Crushers
10RM weight

3 sets x 10 reps
3 sets x 10 reps
2 sets x 10 reps
3 sets x 10 reps
2 sets x 10 reps
2 sets x 10 reps
2 sets x 10 reps

6 Week Middle Offseason Mesocycle (Basic Strength)

Now we start to incorporate speed endurance and plyometric training along with resistance training
Weeks 1-5:
85% 1 RM for core and power exercises
Rest between sets: 3 minutes
For assistive exercises 10RM weight + is rep weight in which you can only perform 6 reps and no more
Speed Endurance: Mondays and Thursdays before lifting (first day I teach proper biomechanics)
Rest between reps 1.5 minutes
40 yard dash
15 reps
20 yard burst sprints 15 reps
If available run stairs or bleachers (20 steps up and back down is 1 rep) do for 15 reps
Plyometrics: Tuesdays and Fridays before lifting (first day I teach proper landing and spending minimal time
on ground)
Rest between different exercises: 1.5 minutes
Squat jumps
20 reps
Broad jumps (long jumps) 20 reps
Split squat jumps
20 reps
Jump over barrier
20 reps
Tuck jumps
20 reps
Lower Body (Monday and Thursday)
Power Clean
85% 1RM
Straight Legged Deadlift 85% 1RM
Front Squat
85% 1RM
Barbell Lunges
10RM weight +
Barbell Calf Raises
10RM weight +
V-ups(abs)
---------------Upper Body (Tuesday and Friday)
Push Jerk
85% 1RM
Bench Press
85% 1RM
Seated Row
10RM weight +
Shoulder Press
10RM weight +
Hammer Curl
10RM weight +
Tricep Extension
10RM weight +

4 sets x 5 reps
4 sets x 6 reps
4 sets x 6 reps
3 sets x 6 reps
3 sets x 6 reps
3 sets x 15 reps

4 sets x 5 reps
3 sets x 6 reps
3 sets x 6 reps
3 sets x 6 reps
3 sets x 6 reps
3 sets x 6 reps

Week 6: Unloading Week

67% 1RM for core exercises
Use the same weight used for the 10RM test for assistive exercises
Rest between sets: 1 minute and 30 seconds
Lower Body (Monday and Thursday)
Deadlift
67% 1RM
Back Squat
67% 1RM
Barbell Lunges
10RM weight
Hamstring Curls
10RM weight
Barbell Calf Raises
10RM weight
V-ups(abs)
--------------Upper Body (Tuesday and Friday)
Bench Press
67% 1RM
Incline Bench Press
67% 1RM
Bent-over row
10RM weight
Shoulder Press
10RM weight
Barbell Bicep Curl
10RM weight
Shoulder Shrugs
10RM weight
Skull Crushers
10RM weight

3 sets x 10 reps
3 sets x 10 reps
2 sets x 10 reps
2 sets x 10 reps
2 sets x 10 reps
2 sets x 20 reps

3 sets x 10 reps
3 sets x 10 reps
2 sets x 10 reps
3 sets x 10 reps
2 sets x 10 reps
2 sets x 10 reps
2 sets x 10 reps

6 Week End Offseason Mesocycle (strength/power)

Speed/agility and footwork and plyometrics become more of an emphasis in this stage
Weeks 1-6:
Speed and Agility: Mondays and Thursdays before lifting
Rest between reps: 1 minute
*finish each ladder drill with 10 yard burst
*ladder drill choices are: one foot in each step forward, two feet in each step forward, two feet in each step from
side, slalom
3 Footwork ladder drills of my choice
10 reps
Box drill with head on a swivel fixed at me
10 reps
L-drill and T-drill
10 reps each
20 yard sprint with weighted sled
10 reps
40 yard sprint with weighted sled
10 reps
Plyometrics: Tuesdays and Fridays before lifting
Rest between different exercises: 1 minutes
One legged bounding for distance
30 reps
Broad jumps (long jumps)
30 reps
Depth Jumps and over barrier
30 reps
Lateral Hops over barrier
30 reps
90% 1 RM for core and power exercises
Rest between sets: 4 minutes
For assistive exercises 10RM weight + is rep weight in which you can only perform 6 reps and no more
Lower Body (Monday and Thursday)
Power Clean
90% 1RM
Barbell Squat Jumps
10RM weight +
Hang Clean
90% 1RM
Straight Legged Deadlift 90% 1RM
Leg Curl
10RM weight +
Suitcases
---------------Upper Body (Tuesday and Friday)
Push Jerk
90% 1RM
Bench Press
90% 1RM
Incline
90% 1RM
Barbell Row
10RM weight +
Shoulder Press
10RM weight +
Barbell Curl
10RM weight +
Tricep Extension
10RM weight +

5 sets x 3 reps
5 sets x 3 reps
5 sets x 3 reps
5 sets x 3 reps
4 sets x 6 reps
3 sets x 15 reps
5 sets x 3 reps
5 sets x 3 reps
5 sets x 3 reps
4 sets x 6 reps
4 sets x 6 reps
4 sets x 6 reps
4 sets x 6 reps