Big & Strong by Trent Donlan
Football , Track & Field, Wrestling, Strength & Conditioning4 sessions per week
Must use App app to view and log training
Program Training
A1
Barbell Bench Press
3 x 2 @ 80, _ , _ %
A2
Push Up Drop
3 x 5
B1
Barbell Bench Press
3 x 2
B2
Paloff Hold
3 x 0:20
C1
Barbell Bench Press
4 x 2
C2
Single Arm DB Bent Over Rows
4 x MAX
D1
Zottman Curls
2 x 15
D2
Push-Up
2 x 0:20
A1
Front Squat
3 x 2 @ 80, _ , _ %
A2
Depth Jump
3 x 5
B1
Front Squat
3 x 2
B2
Hollow Hold
3 x 0:30
C1
Front Squat
4 x 2
C2
Kickstand Dumbbell RDL
4 x MAX
D1
Calf Raise
2 x 15
D2
Spanish Squat
2 x 0:20
A1
Neutral Grip Pull Ups
3 x 2 @ 80, _ , _ %
A2
Med Ball Slam
3 x 5
B1
Neutral Grip Pull Ups
3 x 2
B2
Suitcase Carry
3 x 00:20
C1
Neutral Grip Pull Ups
4 x 2
C2
Single Arm Dumbbell Overhead Press
4 x MAX
D1
DB Overhead Tricep Extension
2 x 15
D2
Dead Hang
2 x 0:20
A1
Trap Bar RDL
3 x 2 @ 80, _ , _ %
A2
Broad Jump
3 x 5
B1
Trap Bar RDL
3 x 2
B2
Copenhagen Side Plank
3 x 0:20
C1
Trap Bar RDL
4 x 2
C2
Dumbbell Split Squat
4 x MAX
D1
Seated Calf Raise
2 x 15
D2
Hyperextension
2 x 0:20
