NextLevelSC
FootballMonday: Gain Day (Acceleration & Strength)
Tuesday: Bro Day (Upper Body Strength & Volume)
Wednesday: Go Day (Speed & Power)
Thursday: Grow Day (Agility + Volume)
Friday: Recovery
5 sessions per week
Must use App app to view and log training
Program Training
A
Gain Day Warmup
1 x 10:00
B1
Agility Ladder Lateral 2F Front to Back Hops
3 x 2
B2
Seated Start Box Jump + Depth Land
3 x 3
B3
Staggered Stance No-Release Ball Horizontal Chop
3 x 5
C
5-10-5 Change of Direction
2 x 2
D1
:05 Eccentric Farmer RFESS
3 x 3
D2
Quadruped Alternating Shoulder Taps
3 x 8
D3
Rest
3 x 0:30
E1
Barbell RDL
3 x 8
E2
:05 Eccentric Chest Supported Row
3 x 5
E3
Rest
3 x 0:30
F
Sled Push Relay
1 x 6 @ 10
G
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 8
C2
BB Inverted Row
3 x 10
C3
Couch Stretch
3 x 0:30
D1
DB Wrist Curls + Extensions
3 x 10
D2
DB Tricep Extension
3 x 15
D3
Barbell Bicep Curl
3 x MAX
D4
Shoulder Lateral/Front Raise Combination
3 x 10
E
90-90 Breathing
1 x 1:00
A1
Body Weight Warmup B
1 x 2:00
A2
Track Specific Sprint Prep
1 x 8:00
A3
10-Yard Sprint
1 x 2 @ 10
B
Sprint
1 x 3 @ 20
C1
Trap Bar Jump
3 x 3
C2
:05 Eccentric Chin Up
3 x 3
C3
Rest
3 x 0:30
D1
Goblet Iso Split Squat
3 x 0:20
D2
Suitcase Carry
3 x 0:20
D3
Rest
3 x 0:30
E
Sled Tow Resisted Sprint
1 x 6 @ 0:10
F
90-90 Breathing
1 x 1:00
A1
Body Weight Warmup A
1 x 2:00
A2
Change of Direction Specific Dynamic Warmup
1 x 5:00
B
Reactive Agility: Circle Tag
2 x 3 @ 0:10
C1
:05 Eccentric Front Squat
3 x 3
C2
:05 Eccentric Incline DB Bench Press
3 x 5
C3
Rest
3 x 0:30
D1
1KB Kickstand RDL
3 x 8
D2
Knee on Bench Heavy 1-Arm Row
3 x 8
D3
Rest
3 x 0:30
E
Tempo Run
1 x 4 @ 110
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
