NextLevelSC
FootballImprove your flexibility, speed, agility, strength, and explosiveness while adding lean mass leading up to the summer!
5 workouts each week:
Monday GAIN DAY: Full warmup, agility, posterior chain upper and lower body strength
Tuesday BRO DAY: Upper body push and shoulder correctives
Wednesday GO DAY: Plyometrics, acceleration, speed, and rate of force development
Thursday GROW DAY: Full body strength and volume
Friday: Aerobic recovery
Workouts were tailored to be performed in a high school weight room with a large group of athletes but can be done in any commercial fitness center
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Gain Day Warmup
1 x 10:00
B
5-10-5 Change of Direction
1 x 4
C1
:05 Eccentric BB RDL
3 x 3
C2
Staggered Stance MB scoop Toss to Partner
3 x 5 @ 10 lb
C3
Rest
3 x 0:30
D1
:05 Eccentric Chin Up
3 x 3
D2
Quadruped Alternating Shoulder Taps
3 x 8
D3
Rest
3 x 0:30
E1
Goblet Carry Figure 8s
3 x 5
E2
Plank Rotate Reach
3 x 10
E3
Biceps 6-12-25
3 x 43
F
90-90 Breathing
1 x 1:00
A
Bro Day Warmup
1 x 3:00
B1
:05 Eccentric Bench Press
3 x 3
B2
Kneeling MB Chest Pass to Partner
3 x 3 @ 10 lb
B3
1/2 Kneel Ankle Rocks
3 x 5
C1
1/2 Kneel Bottoms Up KB Press
3 x 5
C2
Chest Supported Shoulder Y T W
3 x 5
C3
Couch Stretch
3 x 0:30
D1
DB Wrist Curls + Extensions
3 x 10
D2
DB Tricep Extension
3 x 15
D3
Shoulder Lateral/Front Raise Combination
3 x 10
E
90-90 Breathing
1 x 1:00
A
Body Weight Warmup B
1 x 2:00
B
Track Specific Sprint Prep
1 x 8:00
C
Partner React and Race / Sprint
1 x 4 @ 10
D1
Trap Bar Jump
3 x 3
D2
Knee on Bench Heavy 1-Arm Row
3 x 8
D3
Rest
3 x 0:30
E1
Goblet Iso Split Squat
3 x 0:20
E2
Suitcase Carry
3 x 0:20
E3
Rest
3 x 0:30
F1
Lateral Bench Step Over - Under the Bar
3 x 5
F2
Reverse Crunch/ MB Adductor Squeeze
3 x 10
F3
Calf Raise Against Wall
3 x 10
G
90-90 Breathing
1 x 1:00
A
Body Weight Warmup A
1 x 2:00
B1
1 Arm DB push Press
3 x 5
B2
Ladder Lateral Crossover Leap-Step-Stick
3 x 2
B3
Seated Start Box Jump + Depth Land
3 x 3
C1
:05 Eccentric Front Squat
3 x 3
C2
Alt Incline DB Bench/ Rest at Bottom
3 x 8
C3
Rest
3 x 0:30
D1
1KB Kickstand RDL
3 x 8
D2
Elevated Top Leg Side Plank Hip Lifts
3 x 5
D3
Rest
3 x 0:30
E1
Hip Lift Heel March
3 x 5
E2
BB Inverted Row
3 x 10
E3
:05 Eccentric Deficit Push-Up
3 x 5
F
90-90 Breathing
1 x 1:00
A
Flow Movement Prep
1 x 10:00
B
Steady State Recovery
1 x 30:00
C
90-90 Breathing
1 x 2:00
D1
Foam Roll Calves
1 x 6
D2
Foam Roll Quads
1 x 6
D3
Foam Roll Adductors
1 x 6
D4
Foam Roll Glute / Ankle Over Knee
1 x 60
D5
Foam Roll Back
1 x 5
D6
Foam Roll Lats / Under Armpit
1 x 6
E1
Neck CARs
1 x 5
E2
Shoulder CARs
1 x 5
E3
Quadruped Hip CARs
1 x 5
E4
Knee CARs
1 x 5
F1
Hang Upside-Down from Hips over Bar in Rack
1 x 0:30
F2
Dead Hang
1 x 0:30
F3
RFE Hip Flexor Stretch
1 x 0:30
F4
Elevated 90/90 Hip Mobility
1 x 0:30
F5
1 Leg Downward Dog
1 x 0:30
F6
Seated Straight Leg Groin Stretch
1 x 0:30
