THE Offseason 24'
SPRNTD
FootballThe Offseason that you need to elevate your game next season!
A 16 week progressive program designed to build size & strength, and improve explosive power specific to football.
Block 1 - General Physical Preparedness
This is where we start to rebuild by adding size, strength, and aim to prepare your body for the demands of the rest of the offseason
Block 2- Max Strength
As we continue to add size, we use this block to focus on football specific strength
Block 3- Explosive Power
This is where we put everything together to create the explosive power and speed that you need to dominate on the field next season
A1
Goblet Squat
2 x 20 @ 6
A2
Stability Crawl (forwards)
2 x 20
A3
Romanian Deadlift
2 x 20 @ 6
A4
Lateral Stability Crawl (Left)
2 x 20
A5
DB Rear Foot Elevated Split Squat
2 x 20 @ 6
A6
Arch to Hollow Rolls
2 x 20
A7
DB Rear Foot Elevated Split Squat
2 x 20 @ 6
A8
Stability Crawl (backwards)
2 x 20
A9
Weighted Sit Up
2 x 20
A10
Lateral Stability Crawl (Right)
2 x 20
B1
Incline DB Bench Press
2 x 20 @ 6
B2
DB Farmer's Walk
2 x 30
B3
Bird Dog
2 x 20
B4
DB Farmer's Walk
2 x 30
B5
Feet Elevated Inverted Row
2 x 20
B6
DB/KB Overhead Farmer's Walk
2 x 30
B7
Russian Twist
2 x 40
B8
DB/KB Overhead Farmer's Walk
B9
Back Extension
2 x 20
B10
Bear Stance DB/KB Drag
2 x 20
A1
Back Squat 5:1:3
3 x 6 @ 50 %
A2
Pull-Up 5:1:3
3 x MAX
A3
Plank
3 x 1:00
B1
Bench Press 5:1:3
3 x 6 @ 50 %
B2
Romanian Deadlift 3:0:0
3 x 8 @ 7
B3
Side Plank On Hand
3 x 45
C
4-Way/ Manual Neck
2 x 10
A1
Landmine Lateral Lunge
4 x 8 @ 7
A2
1/2 Kneeling Face Pull 3:1:0
4 x 12
A3
Half-Kneeling Anti-Rotation Hold
4 x 0:40
B1
Half Kneeling Landmine Press
3 x 12
B2
Nordic Curl Iso Hold
3 x 20
B3
Barbell Roll Outs
3 x 15
C1
Tricep Pushdown
34, 33, 33
C2
Band Pull-Apart
34, 33, 33
C3
Barbell Bicep Curl
3 x 20
Corey Chapman MSc, CSCS
With 10 years of professional football experience, Corey understands what football players need for continued physical development.