Horton Barbell
FootballIn order to gain an advantage in the off-season, working out just isn't enough. Simply working out means the only advantage you have is over someone who did nothing at all.
You have to make sure that you are not just training harder, but training smarter - every day, every set, every rep. This program is designed to help you fully maximize your potential so you can be as successful as possible next season on the football field.
My name is Ryan Horton and I have been a Collegiate Sports Performance Coach for 20 years. I've worked with elite-level college football programs as both a Head Strength & Conditioning Coach and a Director of Sports Science.
During my career, I've been fortunate enough to win conference championships, go to bowl games and help develop dozens of talented young men that went on to play on Sundays.
This program is just like the off-season training programs that those athletes trained with. In this program you can expect to find:
- A Program Designed for Advanced Athletes (min. 3 to 4 years of lifting experience)
- 8 Weeks / 4 Days per Week
- A COMPLETE program - Warm-up, Speed, Strength & Conditioning Included
4 sessions per week
Must use App app to view and log training
Program Training
Warm Up
A
Accelerate (60%) x 30 yards Accelerate (70%) x 30 yards Walking High Kick x 20 yards RDL Walk x 20 yards Backwards Run x 30 yards Forward Skip x 30 yards Stiff Legged Bound x 30 yards Shuffle (right) x 20 yards Shuffle (left) x 20 yards Accelerate (80%) x 30 yards
B
Snatch Complex
2 x 5
C
Hang Power Snatch
4, 4, 3, 3, 3 @ 60, 65, 70, 70, 70 %
D
Power Clean
4, 3, 3, 2, 2, 2 @ 55, 65, 75, 80, 80, 80 %
E
Clean Pull
4, 3, 2, 2, 2 @ 80, 84, 88, 88, 88 %
F
Pull-Up
4 x 10
G1
1-Arm DB Row
3 x 8
G2
Plank
@ 45
H
4-Way/ Manual Neck
1 x 10
Warm Up
A
2 Rounds of the following: Arm Circles x 10 forward & backward Banded Shoulder External Rotation x 10 Lateral Band Walk x 10 right & left Banded Knee Hip External Rotation x 10 right & left Banded Bodyweight Squat x 10 Pushup + Rotation x 10 + 5e Reverse Lunge + Reach x 5e 50 Abs of Your Choice
B
3 x 3
2 x 3
C
Back Squat
4, 4, 4, 3, 2, 2 @ 55, 65, 70, 75, 80, 80 %
D1
Floor Slider Leg Curl
3 x 5
D2
DB Step Up
3 x 5
E
Incline Bench Press
5, 5, 5, 4, 4, 4, 4 @ 55, 65, 70, 74, 74, 74, 74 %
F1
Push-Up
3 x 20
F2
Banded Tricep Pushdown
3 x 20
F3
DB Lateral Raise
3 x 10
Warm Up
A
Accelerate (60%) x 30 yards Forward Skips x 30 yards 3 Steps and Reach x 20 yards Quad Pull and Reach x 20 yards Internal Hip Rotation x 20 yards External Hip Rotation x 20 yards Walking High Kick x 20 yards Prime Times x 20 yards Accelerate (70%) x 30 yards Accelerate (80%) x 30 yards
B
Javorek Complex
2 x 3
C
Push Press
3, 4, 4, 4, 4 @ 60, 65, 70, 70, 70 %
D
Power Clean from Blocks
5, 5, 4, 3, 3, 3 @ 55, 65, 70, 75, 75, 75 %
E
Trap Bar Pulls
5, 4, 4, 3, 3 @ 75, 80, 80, 85, 85 %
F
Inverted Row
4 x 12
G1
Barbell Shrug
3 x 10
G2
21s
3 x 21
G3
Med Ball Twists
3 x 20
Warm Up
A
2 Rounds of the following: Leg Swings x 10 forward/backward/side/side Iron Cross x 5e Single Leg Glute Bridge. x 5e Lateral Bridge x 10e Groiners x 5e Scorpions x 5e Lateral Lunge x 5e
B
3 x 3
2 x 3
C
Front Squat
5, 5, 5, 4, 4, 3, 3 @ 55, 65, 68, 73, 73, 75, 75 %
D
Pistol Squat
3 x 5
E
RDL
8, 7, 7
F
Bench Press
4, 4, 3, 3, 3, 3 @ 55, 65, 73, 78, 78, 78 %
G1
Single Arm DB Incline Bench
3 x 7
G2
Dip
15, 12, 10
G3
Rear Delt Flyes
3 x 12
