Program Design for

Collegiate Football
Player- Wide Receiver
By Katlin Tuckett
 • Training status= Advanced
• Male
• 18 years old
Athlete • Height 6’0
Overview • Weight 170 lbs
• Position: Wide Receiver
  The athletes goals/objectives of the training program consist of
Athletes Goals gaining:
Speed & Agility
& Objectives Strength & Hypertrophy
Power
  Before testing the athlete must warm up with a few sets of the
test, starting with light loads (usually at 50% of estimated 1RM)
 This test will reflect force and velocity
Testing for • Testing for Anaerobic or Maximum Muscular Power:
 The amount of high force that is exerted/performed at a high speed
Wide Receiver (explosive movements, takes about 1 second)
Testing contains: 1RM power clean, snatch, and push jerk. Also
height of a vertical jump.
  Before testing the athlete must warm up with a few sets of the
test starting with light loads (usually at 50% of estimated 1RM)
 This test takes about 2-4 seconds to perform

Testing for  Testing for Muscular Strength:

The amount of force a muscle can exert during maximal effort with
Wide Receiver maximal weight one time (1RM)
Testing contains: 1RM bench press and back squat
 Testing for 1RM will help figure other percentages in order to help
with hypertrophy
  Before testing the athlete must warm up
 Testing for these should also be performed on a nonslip surface
and with correct footwear
 Testing for Speed:
Testing for  This focuses on the amount of distance covered in a specific amount
of time (usually not over 200m in distance)
Wide Receiver Testing contains: 40 yard dash

 Testing for Agility:

 This is the ability to start, stop, and change direction quickly and
while maintaining control
 Testing contains: Shuttle run and ‘L’ drill
Periodization Macrocyle for Collegiate Football Player- Wide Receiver

for Collegiate Aug Sept Oct Nov Dec Jan Feb Mar Apr May June July

Football Pre-season
In-Season
Post-
Season Spring Ball-Season Off-Season

Player, Endurance/
hypertrophy/

Position- Wide strength &

power
Maintenance
Active
rest
Hypertrophy/Maintenance Hypertrophy/strength/power training

Receiver training
  Power clean  Sprinting ladders
 Snatch  Sprints
 Clean & jerk  Core exercises
 Back squat  Bicep curl
 Font squat  Triceps extension
Exercise  Bench press  Incline bench press
Selection  Overhead squat  Bent over row
 Box jumps  Dumbbell bench
 Barbell lunges  Push press
 Sumo squat  Romanian dead lift
 Dead lift
  Training will happen 3 days per week
Preparatory  Monday: Legs
Phase  Wednesday: Chest, back, triceps

(August)  Friday: Biceps and shoulders

 Core exercises will be performed each session
 Goal: Hypertrophy, endurance, strength, & power
 Intensity % of
Exercise Sets Repetitions
1RM

Dead Lift 3 6-12 67-85%

Barbell Back
3 6-12 67-85%
Squat
MONDAY
Pre-season Box Jumps 3 15
Body weight
resistance

Hang Cleans 3-5 3-5 67-85%

RDL’s 3 6-12 67-85%

 Intensity % of
Exercises Sets Repetitions
1RM

Bench press 3 6-12 67-85%

Bent over row 3 6-12 67-85%

WEDNESDAY
Rope triceps
Pre-season extension
3 6-12 67-85%

Triceps kickbacks 3 6-12 67-85%

DB bench press 3 6-12 67-85%

Lat pull down 3 6-12 67-85%

 Intensity % of
Exercise Set Repetitions
1RM

Push jerk 3-5 3-5 67-85%

FRIDAY DB bicep curl 3 6-12 67-85%

Pre-season
Arnold press 3 6-12 67-85%

Preacher curl 3 6-12 67-85%

Push press 3 6-12 67-85%

 Intensity % of
Exercise Set Repetitions
1RM
Stability ball
2-3 20 67-85%
crunches
Core Exercises Plank 2-3 Timed 67-85%
Pre-season Supine leg raises 2-3 10-15 67-85%
Russian Twist
2-3 20 67-85%
(w/medicine ball)
  Training will happen 2-3 days per week
 Monday: Upper body
 Wednesday: Lower body
In-Season  Core exercise will happen each session
(Sept-Dec)  Goal: Maintenance/upkeep from gains during off-season & pre-
season
 Sprint intervals should be performed one-two times weekly during
practice along with speed, agility, and other running conditioning
can be implemented into practice time during the week.
 Intensity % of 1
Exercise Set Repetitions
RM
Bench press 2 6 80-85%
Push press 2 6 80-85%
Barbell skull
2 8 80%
crushers
MONDAY DB hammer curls 2 8 80%
(upper body) Low-pulley seated
row (machine)
2 10 75%
In-season Barbell up-right
2 10 75%
row
Supine leg raise 2 Timed Max in 60 sec
 Intensity % of
Exercise Set Repetitions
1RM
Power clean 2 4 85%
Front squat 2 5 80%
Hamstring curl 2 10 75%

WEDNESDAY Leg extension 2 10 75%

Barbell Step up 2 6 (each leg) 80%
(lower body)
Abdominal crunch 2 Timed Max in 60 sec
In-season
  Active rest phase
 No formal or structured workouts will take place

Post-Season  Goal: For the athlete to recuperate physically and psychologically

from in-season training.
(January)  Activities such as recreational fitness, swimming, jogging,
informal basketball, and circuit weight training are encouraged.
 All activities should be performed at low volume & low intensity
  Hypertrophy phase
 Workouts will take place 3-4 times per week
 Conditioning will contain early morning running
Spring-Ball  Monday: Lower body
Season  Tuesday: Upper body
(Feb-April)  Thursday: Lower body
 Saturday: Upper body
 Goal: hypertrophy and maintaining strength
 Exercise Set Repetitions Intensity % of
1RM
Snatch 3 8-10 67-85%
Back Squat 3 8-10 67-85%
Forward step 3 8-10 (each leg) 67-85%
MONDAY lunge

(lower body) Overhead barbell 3

squat
8-10 67-85%

Spring-ball RDL’s 3 8-10 67-85%

Season Plank 3 Timed 60 seconds

 Exercise Set Repetition Intensity % of
1RM
High pull 3 8-10 67-85%
Incline bench 3 10 67-85%
press
TUESDAY Lateral shoulder 3 10 67-85%
raise
(upper body) Close-grip bench 3 10 67-85%
Spring-ball press
Barbell bicep curl 3 10 67-85%
Season DB overhead 3 10 67-85%
triceps extension
Russian Twist 3 10 Medicine ball
(w/medicine ball) weight
 Exercise Set Repetitions Frequency %
1RM
Glute/Ham raises 3 10 Body weight
Pistol squat 3 10 (each leg) Body weight
Goblet squat 3 10 67-85%
THURSDAY Step ups 3 10 (each leg) 67-85%
(Lower body) Abdominal-
Medicine ball
2 Timed Max in 30-60
seconds
Spring-ball toss

Season
 Intensity % of
Exercise Set Repetition
1RM
Stability ball
3 10 Body weight
push-up
Triceps dips 3 10 Body weight
SATURDAY Pull ups 3 10 Body weight

(upper body) Bench press

w/chains or
Spring-ball resistance bands
connected on
3 10 67-85%

Season ends
Sit ups 3 10 Body weight
  Training will take place 3-4 times per week
 Other training will include aerobic exercises to maintain or
improve cardiovascular fitness.
 More than one mircrocyle will take place during the off-season

Off- Season  Microcycle 1:

 3 days per week
(May-July) Monday/Wednesday/Friday: Full body
Goal: Basic Strength Phase

• Microcycle 2:
 4 days per week
Monday/ Thursday: Lower body
Tuesday/Friday: Upper body
Goal: Hypertrophy/ endurance
 Intensity % of
Exercise Set Repetition
1RM
Power clean 3 5 87%
Hip Sled 3 6 85%
Bench press 3 6 85%
Bent over row 3 10 10RM
Microcycle 1: Upright row 3 10 10RM
Monday/
Military press 3 10 10RM
Wednesday/ Friday
(Full body) Sit-ups 3 20 Body weight

Monday (heavy day), Wednesday (light – about 80% of Monday’s

load), Friday (medium – about 90% of Monday’s load)
 Intensity % of
Exercise Set Repetition
1RM
Hang snatch 3 5 87%
Back squat 3 6 80%
Standing calf
3 8 75%
raises
Microcycle 2: Barbell walking
3 8 (each leg) 75%
Monday/ lunge
Thursday Dead lift 3 8 75%
(Lower body) Abdominal
3 20 Body weight
crunch

Monday (heavy load), Thursday (light load – 85% of Mondays load)

 Intensity % of
Exercise Set Repetition
1RM
Alternating
3 8-12 (each arm) 67-85%
Hammer curl
Lying triceps
3 8-12 67-85%
extension
Incline DB bench
3 8-12 67-85%
Microcycle 2: press
Flat DB fly 3 8-12 67-85%
Tuesday/Friday
Shoulder press
(Upper body) (machine)
3 8-12 67-85%

Seated barbell
3 8-12 67-85%
shoulder press
Preacher curl 3 8-12 67-85%
Triceps pushdown
3 8-12 67-85%
(machine)
Hanging leg-raise 3 20 Body weight
  Test athlete at least 2-3 times per year in each lift and according to
tests listed previously.
 Check previous scores/times and compare to see if the athlete is
improving and moving towards their goals.
Evaluating  If there is no improvement or moving in the direction towards the
athletes goals than re-evaluate and adjust training program
accordingly.
 Things to consider include: injuries, overtraining, diet, and the
attitude of the athlete.
  This program is designed to obtain strength, hypertrophy,
endurance, and power according to the athletes goals. By
Conclusion following the periodization model, mesocycles, and microcycles,
this wide receiver will be able to achieve his goals.
  Baechle, T. R., Earle, R. W., & National Strength & Conditioning
References Association (U.S.). (2008). Essentials of strength training and
conditioning. Leeds: Human Kinetics.