Reardon's Strength Training

Football
Coach
Thomas Reardon

Off-Season Football Strength Program designed for the High School or College Athlete.  Linear progression to be done using 1RM Percentages. 

Features
3 sessions per week
Must use App app to view and log training
Program Training
Features
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Programming 3 days per week
Off-Season Team per to help prepare for the grind of the upcoming season
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Sample Week
Week 1 of 8-week program
Sunday
All Body

A1

American KB Swing

4 x 3

A2

Depth Jump

3 x 3

A3

Glute Pull Through

3 x 15

A4

Banded T, W, Y

3 x 8

B

Power Clean

4 x 3 @ 60, 62, 65, 70 %

C1

Front Squat

3, 8, 6, 5, 4 @ 50, 55, 65, 72, 80 lb

C2

Spanish Squat

3 x 10

D

Barbell Incline Bench Press

3 x 15 @ 50, 55, 65 %

E1

Weighted Pull Ups

3 x 8

E2

Band Face Pull

3 x 25

F

Barbell Glute Bridge

4 x 8

G

DB Shrug

3 x 20

Monday
Upper

A1

DB Push Press

3 x 4

A2

Med Ball Ballistic Chest Press Pass

3 x 4

A3

Banded Cuban Press

3 x 10

A4

3-way Shoulder Raise

3 x 10

B1

Barbell Bench Press

5 x 5 @ 60, 62, 67, 72, 77 %

B2

Single Arm Banded T

2 x 15

B3

Hanging Pronated Grip

2 x 20

C1

1-Arm DB Row

3 x 12

C2

Inverted Row

3 x 15

C3

Bent Over Rear Delt Fly

3 x 15

D

DB Floor Press

2 x MAX

Tuesday
Lower

A1

Box Jump

4 x 3

A2

Cossack Squat

3 x 10

A3

DB Reverse Lunge

3 x 5

A4

Trap Bar Jump Squat

3 x 3

B1

Back Squat

5 x 5 @ 60, 62, 67, 72, 77 %

B2

Banded TKE

3 x 15

C

Barbell Deadlift

4 x 5 @ 60, 62, 65, 67 %

D

Single Leg Step Down

3 x 8

E

Straight Leg Deadlift

4 x 5

F

DB Lunge

3 x 8

G

Physioball Leg Curl

3 x 15

H

Partner Nordic Hamstring Curl

3 x 8

Football Off-Season Strength