HIGH SCHOOL FOOTBALL IN-SEASON TRAINING
VIRTUAL GYM
Weightlifting, FootballThis is a 10-week training program to help assist high school football players during their football season. This program is designed to help the athlete maintain the strength gains they made in the off season (and even increase these gains).
The program is designed so that it fits in seamlessly into their busy schedule; school, practice and games. The weekday workouts are short, body weight workouts. These workouts can easily be completed even with the busiest of schedules.
The weekend workouts will be more intense in both duration and volume and this is where the weightlifting workouts will focus heavily on big movements such as bench press, squat, etc. These weightlifting workouts will focus on both muscular strength and muscular endurance.
Maintaining (or even increasing) strength during the season will help assist the athlete in performing at his best on the field.
NOTE: This program is designed for Day 1 to start on a Monday. And workouts can be shifted as needed of course in order to accommodate your exact schedule.
Have a great football season! Sincerely, Coach Kattouf
A1
LDF STRETCH SEQUENCE 1
1 x 2:00
A2
LDF STRETCH SEQUENCE 2
1 x 2:00
B1
LDF CHEST Push Up
4 x 25
B2
LDF ABS SIT UP
4 x 25
B3
LDF LEGS Body Weight Squats
4 x 50
A1
LDF STRETCH SEQUENCE 1
1 x 2:00
A2
LDF STRETCH SEQUENCE 2
1 x 2:00
B1
LDF Plank to Push Up
4 x 25
B2
LDF ABS Reverse Crunch
4 x 25
B3
LDF LEGS Body Weight Squats
4 x 50
A1
LDF STRETCH SEQUENCE 1
1 x 2:00
A2
LDF STRETCH SEQUENCE 2
1 x 2:00
B1
LDF CHEST Staggered Hand Push Up
4 x 25
B2
LDF Abs Oblique Crunch
4 x 25
B3
LDF LEGS Body Weight Squats
4 x 50
A1
LDF STRETCH SEQUENCE 1
1 x 2:00
A2
LDF STRETCH SEQUENCE 2
1 x 2:00
B1
LDF CHEST Push Up w/ Knee to Chest
4 x 25
B2
LDF ABS Double Knees to Chest
4 x 25
B3
LDF LEGS Body Weight Squats
4 x 50
A
Rest
A1
LDF STRETCH SEQUENCE 1
1 x 2:00
A2
LDF STRETCH SEQUENCE 2
1 x 2:00
A3
LDF LEGS Lying Hamstring Stretch
1 x 2:00
B
LDF LEGS Extension
3 x 15
C
LDF LEGS Hamstring Curl
3 x 15
D
LDF LEGS STANDING CALF RAISE MACHINE
3 x 25
E
LDF LEGS BARBELL SQUAT
15, 12, 10, 8, 6, 4, 8, 12
A1
LDF STRETCH SEQUENCE 1
1 x 2:00
A2
LDF STRETCH SEQUENCE 2
1 x 2:00
A3
LDF LEGS Lying Hamstring Stretch
1 x 2:00
B
LDF SHOULDERS Dumbbell Upright Row
3 x 15
C
LDF Triceps Rope extension
3 x 15
D
LDF Biceps Dumbbell Hammer Curl
3 x 15
E
LDF BACK Pull Up (overhand grip)
4 x 15
F
LDF CHEST FLAT BENCH PRESS
15, 12, 10, 8, 6, 4, 8, 12
COACH KATTOUF
Dr. Rick Kattouf II is an OCB Masters Pro Natural Bodybuilder, a State, National & World Record Holder in Natural Powerlifting (WNBF), Doctor of Optometry, 2x Amazon Best-Selling author, NESTA Sports Nutrition Specialist, NESTA Heart Rate Performance Specialist & NPTA Master Personal Trainer. Rick has personally coached thousands of individuals in 30+ states and 10+ countries.
AT VIRTUAL GYM, OUR MINDSET IS STRAIGHT FORWARD - NO WHINING. NO COMPLAINING. NO EXCUSES. WE STAY FOCUSED, WE PUT IN THE WORK AND WE GRIND EVERY SINGLE DAY. AND WE HAVE NO DOUBT THAT YOU SHARE THAT SAME MINDSET! LET'S GET TO WORK!
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