Team Reach Training
FootballBuilt around three 3-week phases, this preseason primer is the perfect program to get you ready for the gridiron. Tested by high school players, collegiate players, and an NLF player working with Team Reach, this program works!
The program is designed to get your stronger, faster, more durable, explosive, and injury-proof!
Features6 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B1
Alternating Lateral MB Toss
3 x 10
B2
Tall Kneeling MB Side to Side Slam
3 x 10
C
Seated Box Jump
3 x 3
D
Box Squat
5, 4, 3
E
DB Reverse Lunge (Front Foot Elevated)
3 x 20
F1
Extensive MB Chest Pass
2 x 0:20 @ 15 lb
F2
Rapid Single Arm Split Stance Banded Row
2 x 0:10
G1
Lying MB Chest Toss
3 x 10 @ 20 lb
G2
1 Arm DB bench Press
3 x 12
H1
Hercules Hoist
3 x 3 @ 80 lb
H2
Seated Row
3 x 15
I1
1 1/4 Shoulder Press
3 x 10
I2
Supinated Grip Barbell Row
3 x 15
J1
SkiErg
5 x 5
J2
Russian KB Swing
5 x 5
Recovery
K
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Full Body Prep
A
2 Rounds for Completion: Band Pull Apart x10 Band Pass Through x5 Band Pull Through x10 Banded Row x10 Banded Single Arm Shoulder Press x10/side Reverse Lunge with Reach & Twist x5/side Third World Squat Hold x30sec
B1
KB Plank Pull Across
3 x 20
B2
Standing Psoas March
3 x 20
C1
Longitudinal Hex Bar Carry
3 x 25
C2
Sandbag Bearhug Carry
3 x 50
D1
Half Kneeling Single Arm KB Press
3 x 8
D2
Half Kneeling Single Arm Underhand High Pull
3 x 8
E1
Hang Power Clean
3 x 5
E2
Front Rack Walking Lunge
3 x 10
F1
Wall Sit with Forward Plate Press
3 x 15
F2
Lateral Lunge with Explosive Rotation
3 x 5
Recovery
G
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
A
4-Way Banded Neck Exercise
2 x 40
B1
Lying Adduction Banded Clamshell
2 x 20
B2
Lying Banded Hip Abduction
2 x 20
C
Banded TAYs
3 x 60
D1
Cable Internal Rotation
2 x 15
D2
Cable External Rotation
2 x 15
E1
Alternating Bottoms Up KB Press
3 x 20
E2
DB Lateral Raise
3 x 20
F
Donkey Calf Raise
4 x 25
G
Barbell Bicep Curl
3 x 10
H
Tricep Pushdown
3 x 10
I
Zottman Curl
3 x 10
J
Seated Single Arm Cable Tricep Pulldown
3 x 10
Recovery
K
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B1
Landmine Staggered Pull Press
3 x 5
B2
Anti-Rotation Landmine
3 x 20
C1
Double Broad Jump
3 x 1
C2
Sled Shove
3 x 5
C3
Band Assisted Squat Jump
3 x 5
D1
Hex Bar Deadlift
7, 6, 5
D2
Box Jump
3 x 1
E
Narrow Stance DB Tempo Goblet Front Squat with Heels Elevated
4 x 7
F
Lat Pulldown
4 x 10
G
Bench Press
4 x 10
H1
Kneeling SkiErg
5 x 5
H2
Explosive Sled Pull w/ TRX Straps
5 x 5
Recovery
I
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Full Body Prep
A
2 Rounds for Completion: Band Pull Apart x10 Band Pass Through x5 Band Pull Through x10 Banded Row x10 Banded Single Arm Shoulder Press x10/side Reverse Lunge with Reach & Twist x5/side Third World Squat Hold x30sec
B1
KB Side Bends
3 x 20
B2
MB Dead Bug
3 x 20
C1
Single Arm Farmer Walk
2 x 50
C2
Single Shoulder Sandbag Carry
2 x 50
D1
Single Arm DB Z Press
3 x 12
D2
Staggered Single Arm Cable Row
3 x 12
E
Elevated Dyna Disc DB Split Squat
3 x 7
F1
Backward Sled Drags
4 x 20 @ 210 lb
F2
Battle Rope Alternating Waves
8 x 10
G1
Mixed Grip Pull-Up
4 x 10
G2
Dyna Disc Push-Up
4 x 20
Recovery
H
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
A
Banded Neck Extension/Flexion
2 x 20
B1
Lying Adduction Banded Clamshell
2 x 20
B2
Lying Banded Hip Abduction
2 x 20
C
Banded TAYs
3 x 60
D
KB Windmill Balance
3 x 5
E1
Single Arm Overhead KB Carry
3 x 50
E2
Bat Wings
3 x 10
F
Close Grip EZ Bar Curl
3 x 20
G
Split Stance Overhead Tricep Extension
3 x 20
H
Sled Push
4 x 20 @ 480 lb
Recovery
I
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
