Josh Everett Coaching
Multi-sport, FootballAdvanced Program.
Prerequisites: Pullups 5+ (skill) 3+ (bigs), Back squat 225lbs, Deadlift 265lbs, Shoulder press 115lbs.
Our 30 week Tier 1 program is for your athletes with all the skills and training background for advanced exercises, intensity, and volume. Your teams’ 1st goal is to have 65%+ of the team meet the following standards… complete our barbell conditioning test (The 10min drill) with 185lbs or bodyweight whichever is less. 225lb+ Clean, 250lb+ Back Squat, 300lb+ Deadlift, 225lb+ bench press. Once 65% of the team achieves these standards the goal becomes 75% of the team meets the standard. After 75% of the team meet these standards it’s time to bump up the standards.
Your Tier 1 athletes will progress the off-season Thru the following phases of training…
3 weeks Anatomical Adaptation: prepare the muscles and the Joints for the volume and intensity of training that is to come.
3 weeks Hypertrophy: High volume foundation period.
8 weeks Strength phase
8 weeks Power and max Strength Phase
8 weeks power endurance phase where we train to maintain high power/speed/skill application for 4 quarters!
Suggested team testing for all tiers to track progress (other than the tests built into the programming)
Standing broad jump: lower body power
Pullup: upper body strength
Pro-agility: agility
40 yd dash: speed
2x 300yd shuttle with 2min rest: anaerobic endurance
100% of proceeds from the sale of these programs go to upgrading my son's high school weight room.
Features5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
AGILITY LADDER WITH JOINT MOBILITY
PERFORM AN AGILITY LADDER EXERCISE DOWN w/ A JOINT MOBILITY MOVEMENT BACK SINGLE HIGH KNEES w/ KNEE HUGS DOUBLE HIGH KNEES (RIGHT LEAD) w/ WALKING QUAD STRETCH DOUBLE HIGH KNEES (LEFT LEAD) w/ WALKING HIP CRADLES LATERAL HIGH KNEES (RIGHT LEAD) w/ INCH WORMS LATERAL HIGH KNEES (LEFT LEAD) w/ ANKLE SWIPES TWO IN / TWO OUT (RIGHT LEAD) w/ TOY SOLDIER WALK TWO IN / TWO OUT (LEFT LEAD) w/ SPIDER MAN LUNGE / TWIST / KICKBACK ALI SHUFFLE (RIGHT LEAD) w/ HIGH KNEES ALI SHUFFLE (LEFT LEAD) w/ BUTT KICKS ICKEY SHUFFLE (RIGHT LEAD) w/ CARIOCA (RIGHT LEAD) ICKEY SHUFFLE (LEFT LEAD) w/ CARIOCA (LEFT LEAD)
Skill/Tech
B
LANDING DRILLS
1. BILATERAL VERTICAL JUMP & LAND - 2 X 5 2. BILATERAL HORIZONTAL JUMP & LAND - 2 X 5 3. UNILATERAL VERTICAL JUMP & LAND - 1 X 5 EACH 4. UNILATERAL HORIZONTAL JUMP & LAND - 1 X 5 EACH 5. BILATERAL 180 DEGREES JUMP/TURN & LAND - 1 X 5 EACH (CLOCKWISE & COUNTER CLOCKWISE) 6. DEPT DROP - 1 X 5
C
Pull Up Density
D
Push Up Density
E1
Dynamic Step-ups
3 x 0:45
E2
Plank
3 x 0:45
F
Jump Rope Series
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
Stability Bear Crawl in All Directions
3 x 10
C
Burgener Warmup
D1
1 Arm DB Shoulder Press
3 x 10
D2
1-Arm DB Row
3 x 10
D3
Goblet Squat
3 x 10
E1
Walking Lunges
3 x 25
E2
GHD Hip Extension
3 x 10
E3
Sit-up
3 x 25
F1
Sled Push
3 x 25
F2
Tire Flip
3 x 25
F3
Yoke Walk
Recovery
G
FOAM ROLL ROUTINE
PERFORM FOR 20-30 SECONDS ON EACH AREA *CALVES *HAMSTRINGS *IT BAND *QUADS *GLUTES *LOWER BACK *UPPER BACK *LATS
Prep
A
AGILITY LADDER WITH JOINT MOBILITY
PERFORM AN AGILITY LADDER EXERCISE DOWN w/ A JOINT MOBILITY MOVEMENT BACK SINGLE HIGH KNEES w/ KNEE HUGS DOUBLE HIGH KNEES (RIGHT LEAD) w/ WALKING QUAD STRETCH DOUBLE HIGH KNEES (LEFT LEAD) w/ WALKING HIP CRADLES LATERAL HIGH KNEES (RIGHT LEAD) w/ INCH WORMS LATERAL HIGH KNEES (LEFT LEAD) w/ ANKLE SWIPES TWO IN / TWO OUT (RIGHT LEAD) w/ TOY SOLDIER WALK TWO IN / TWO OUT (LEFT LEAD) w/ SPIDER MAN LUNGE / TWIST / KICKBACK ALI SHUFFLE (RIGHT LEAD) w/ HIGH KNEES ALI SHUFFLE (LEFT LEAD) w/ BUTT KICKS ICKEY SHUFFLE (RIGHT LEAD) w/ CARIOCA (RIGHT LEAD) ICKEY SHUFFLE (LEFT LEAD) w/ CARIOCA (LEFT LEAD)
Skill/Tech
B
LANDING DRILLS
1. BILATERAL VERTICAL JUMP & LAND - 2 X 5 2. BILATERAL HORIZONTAL JUMP & LAND - 2 X 5 3. UNILATERAL VERTICAL JUMP & LAND - 1 X 5 EACH 4. UNILATERAL HORIZONTAL JUMP & LAND - 1 X 5 EACH 5. BILATERAL 180 DEGREES JUMP/TURN & LAND - 1 X 5 EACH (CLOCKWISE & COUNTER CLOCKWISE) 6. DEPT DROP - 1 X 5
C
Stadium hops
D
Stadium Sprints
Circuit
E
8 rounds/12min 20sec pushups 10 sec rest 20sec squats 10sec rest 20sec burpee 10sec rest score is the lowest number of pushups in any round + low squat number + low burpee number
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
Stability Bear Crawl in All Directions
3 x 10
C
Junk Yard Dog
D
Burgener Warmup
E
DB Snatch
3 x 10
F1
1 Arm DB Shoulder Press
3 x 10
F2
1-Arm DB Row
3 x 10
F3
Single Leg Hip Thrust
3 x 10
Conditioning
G
Cindy
As many rounds as possible in 20 min 5 Pull-ups 10 Push-ups 15 Squats
Recovery
H
FOAM ROLL ROUTINE
PERFORM FOR 20-30 SECONDS ON EACH AREA *CALVES *HAMSTRINGS *IT BAND *QUADS *GLUTES *LOWER BACK *UPPER BACK *LATS
