Josh Everett Coaching
Football , Multi-sportIntermediate program. Suggested prerequisites: 20 pushups, 5 pullups (skill )3 pullups (bigs), Hold 12+ reps on tabata squats, walking lunge 25yds with good form.
3 strength days per week + 2 speed/agility/plyo days. Strength days will focus on the barbell basics of Squat/Dead/Press. Skill work will include preparation for more advanced barbell movements.
Suggested standards to graduate from this program to our advanced program:
Back Squat 225lbs+, Deadlift 265lbs+, Shoulder press 115lbs. Maintain or improve the prerequisites.
All sales go to purchase new equipment for my son's high school weight room
Features1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
HURDLE MOBILITY WITH DYNAMIC FLEX
COMPLETE A MOVEMENT THROUGH A SET OF 5-6 HURDLES THEN COMPLETE A DYNAMIC FLEX MOVEMENT BESIDE THE HURDLES BACK TO THE STARTING POINT. *FORWARD ALTERNATING LEAD LEG - KNEE HUG TO LUNGE *LATERAL RIGHT - REVERSE LUNGE WITH TWIST *LATERAL LEFT - SIDE LUNGE *BACKWARDS ALTERNATING LEAD LEG - SPIDERMAN LUNGE/TWIST/KICKBACK *LATERAL DUCKS - INCH WORM *FORWARD DUCKS - ANKLE SWIPES
B
Quick Feet
For Completion
C
Burgener Warmup
D1
Back Squat
5 x 5
D2
Box Jump
5 x 1
E1
Shoulder Press
5 x 5
E2
Strict Bodyweight Pull-Up
5 x MAX
F1
Glute-Ham Raise
3 x 10
F2
Sled push forwards, pull back
3 x 25
G
Static Stretch
Prep
A
Dynamic Warm Up
Dynamic Warm Up: 15 yards each... Jog and backpedal x3 Shuffle x2 Carioca x2 Walking Lunges Lateral Lunges Walking Quad Stretch Walking Ankle Pull Walking Toes Touch High Knees Hamkicks 5x Push Up to Down Dog 5x Glute Bridge (Hold @ top for 5 seconds)
B
Junk Yard Dog
C
Pro-Agility Drill
6 x 1
Speed/Agility
D
GET UP SPRINT SERIES
COMPLETE 6 20-YARD GET UP SPRINTS; COMPLETE REST BETWEEN REPETITIONS *2 FROM THE BELLY GET UP POSITION *2 FROM LYING ON YOUR BACK WITH YOUR HEAD FACING THE DIRECTION YOU'RE SPRINTING - 1 ROTATING TO YOUR LEFT AND 1 ROTATING TO YOUR RIGHT *2 FROM SQUARED UP OR STAGGERED ATHLETIC STANCE
E
Sprint
6 x 40
F
300 yd shuttle
4 x 1
G
Static Stretch
Prep
A
HURDLE MOBILITY WITH DYNAMIC FLEX
COMPLETE A MOVEMENT THROUGH A SET OF 5-6 HURDLES THEN COMPLETE A DYNAMIC FLEX MOVEMENT BESIDE THE HURDLES BACK TO THE STARTING POINT. *FORWARD ALTERNATING LEAD LEG - KNEE HUG TO LUNGE *LATERAL RIGHT - REVERSE LUNGE WITH TWIST *LATERAL LEFT - SIDE LUNGE *BACKWARDS ALTERNATING LEAD LEG - SPIDERMAN LUNGE/TWIST/KICKBACK *LATERAL DUCKS - INCH WORM *FORWARD DUCKS - ANKLE SWIPES
B
Quick Feet
For Completion
C
Burgener Warmup
D1
Deadlift
5 x 5
D2
Max Effort Broad Jump
5 x 1
E1
Bench Press
5 x 5
E2
Bent Over Row
5 x 10
F1
Walking Lunges
3 x 25
F2
Partner Med Ball Situp
3 x 15
G
Static Stretch
A
Tumbling Warm-Up
B
W-agility
6 x 1
C
Resisted Sprint
6 x 15
D
Agility ladder + 30 yd sprints
1 x 12
E
Stadium hops
1 x 10:00
F
Stadium Conditioning
1 x 10:00
G
Static Stretch
Prep
A
HURDLE MOBILITY WITH DYNAMIC FLEX
COMPLETE A MOVEMENT THROUGH A SET OF 5-6 HURDLES THEN COMPLETE A DYNAMIC FLEX MOVEMENT BESIDE THE HURDLES BACK TO THE STARTING POINT. *FORWARD ALTERNATING LEAD LEG - KNEE HUG TO LUNGE *LATERAL RIGHT - REVERSE LUNGE WITH TWIST *LATERAL LEFT - SIDE LUNGE *BACKWARDS ALTERNATING LEAD LEG - SPIDERMAN LUNGE/TWIST/KICKBACK *LATERAL DUCKS - INCH WORM *FORWARD DUCKS - ANKLE SWIPES
B
Quick Feet
For Completion
C
Burgener Warmup
D1
Front Squat
5 x 5
D2
Box Jump
5 x 1
E1
Shoulder Press
5 x 5
E2
Strict Bodyweight Pull-Up
5 x MAX
F1
Glute-Ham Raise
3 x 10
F2
Sled push forwards, pull back
3 x 25
G
Static Stretch
