12 Week College Football S&C Program
CR-Athletics
FootballThis 12 week college football strength and conditioning program will have you physical prepared for all four quarters of each game this upcoming season. Its progressive, research based training, and multifaceted approach will concurrently develop your speed, agility, strength & power, power endurance, core strength & your mobility.
This program is appropriate for high school, college and professional players as its percentage based progressions will help individualize the training regardless of your level and background.
Duration - 12 weeks
Volume - moderate to high
Sessions per week - 4
Training Split - Legs + Upper Pull / Upper Push / Legs + Upper Pull / Upper Push
Intensity - high
Each workout contains detailed guidance pertaining to warming up, agility / multidirectional training, sprint training, strength & power training, stretching & cool down and post workout nutrition.
Additionally, with your purchase you will gain access to this program for one year, as you will have the opportunity to run through this program multiple times.
*Aerobic training should be limited during this program as it will inhibit your progress.
Speed & Agility
A
20 yard shuttle x 8 20 yard sprints x 10 (30sec. Rest btwn reps)
Prep
B
Weight Room Warmup
Single Leg Squat 2 x 6ea. Lateral Squat 2 x 6ea. Back Extension 2 x 10
C
Power Clean
5 x 5 @ 55, 60, 65, 70, 70 %
D
Back Squat
4 x 10 @ 55, 60, 65, 65 %
E
Barbell Lunge
3 x 10
F
Pull-up
3 x 10
G
Bent Over Barbell Row
3 x 10
H
Romanian Deadlift
3 x 10
I
Lying Leg Curl
3 x 10
J
Weighted Situp
3 x 15
Recovery
K
Cooldown (Total Body)
Foam Roll - Posterior Hip Lats Calves Adductors IT Band Quads Thoracic Spine (with or without a double tennis ball) Hamstrings *Roll each area for 15-30 seconds. In extremely sensitive areas, stop at the point of sentivity and apply gradual pressure for 30-60 seconds before continuing. **Focus on areas with restrictions in ROM or muscles with soreness or tightness. Mobility - Bent Knee Hamstring Stretch - 4-5 reps each side (hold each rep for 2-3 seconds) Kneeling Hip Flexor Stretch - 4-5 reps each side (hold each stretch 2-5 seconds) 1/2 kneeling Adductor dips - 4-5 reps each side Lat Stretch - 2 reps each side for 10-30+ seconds Stride stretch w/ external rotation - hold stretch on each side for 20-30+ seconds Seated T-Spine rotation - 5 reps each side
Recovery
L
Post Workout Nutrition Guidance
Within 15 minutes of your workout - For those weighing between 150 - 180lbs - Protein 25-30g - Carbs 60-75g For those weighing between 181 - 215lbs - Protein 30-35g - Carbs 75-90g For those weighing between 216 - 245lbs - Protein 35-40g - Carbs 90-105g
Prep
A
Weight Room Warmup
Jump Rope 5 x 100 reps with 1min. btwn sets then... Clap Push Up 2 x 10 Plate Raise 2 x 10
B
Push Press
4 x 5 @ 60, 65, 70, 70 %
C
Bench Press
4 x 10 @ 55, 60, 65, 65 %
D
Incline DB Bench Press
3 x 10
E
Dip
3 x 10
F
DB Military Press
3 x 10
G
DB Lateral Raise
3 x 10
H
Close Grip Bench Press
3 x 10
Recovery
I
Cooldown (Total Body)
Foam Roll - Posterior Hip Lats Calves Adductors IT Band Quads Thoracic Spine (with or without a double tennis ball) Hamstrings *Roll each area for 15-30 seconds. In extremely sensitive areas, stop at the point of sentivity and apply gradual pressure for 30-60 seconds before continuing. **Focus on areas with restrictions in ROM or muscles with soreness or tightness. Mobility - Bent Knee Hamstring Stretch - 4-5 reps each side (hold each rep for 2-3 seconds) Kneeling Hip Flexor Stretch - 4-5 reps each side (hold each stretch 2-5 seconds) 1/2 kneeling Adductor dips - 4-5 reps each side Lat Stretch - 2 reps each side for 10-30+ seconds Stride stretch w/ external rotation - hold stretch on each side for 20-30+ seconds Seated T-Spine rotation - 5 reps each side
Recovery
J
Post Workout Nutrition Guidance
Within 15 minutes of your workout - For those weighing between 150 - 180lbs - Protein 25-30g - Carbs 60-75g For those weighing between 181 - 215lbs - Protein 30-35g - Carbs 75-90g For those weighing between 216 - 245lbs - Protein 35-40g - Carbs 90-105g
Speed & Agility
A
20 yd shuttle x 8 20 yd sprint x 10 (rest 30 sec. btwn reps)
Prep
B
Weight Room Warmup
Single leg squat 2 x 6ea lateral squat 2 x 6ea. back extension 2 x 10
C
Power Clean
5 x 5 @ 60, 65, 70, 70, 70 %
D
Front Squat
4 x 10 @ 55, 60, 65, 65 %
E
DB Step-Ups
3 x 10
F
Lat Pulldown
3 x 10
G
1-Arm DB Row
3 x 10
H
Romanian Deadlift
3 x 10
I
Lying Leg Curl
3 x 10
J
Plank
2 x 1:00
Recovery
K
Cooldown (Total Body)
Foam Roll - Posterior Hip Lats Calves Adductors IT Band Quads Thoracic Spine (with or without a double tennis ball) Hamstrings *Roll each area for 15-30 seconds. In extremely sensitive areas, stop at the point of sentivity and apply gradual pressure for 30-60 seconds before continuing. **Focus on areas with restrictions in ROM or muscles with soreness or tightness. Mobility - Bent Knee Hamstring Stretch - 4-5 reps each side (hold each rep for 2-3 seconds) Kneeling Hip Flexor Stretch - 4-5 reps each side (hold each stretch 2-5 seconds) 1/2 kneeling Adductor dips - 4-5 reps each side Lat Stretch - 2 reps each side for 10-30+ seconds Stride stretch w/ external rotation - hold stretch on each side for 20-30+ seconds Seated T-Spine rotation - 5 reps each side
Recovery
L
Post Workout Nutrition Guidance
Within 15 minutes of your workout - For those weighing between 150 - 180lbs - Protein 25-30g - Carbs 60-75g For those weighing between 181 - 215lbs - Protein 30-35g - Carbs 75-90g For those weighing between 216 - 245lbs - Protein 35-40g - Carbs 90-105g
Prep
A
Weight Room Warmup
Jump Rope 5 x 100 then.. Clap Push Up 2 x 10 Plate Raise 2 x 10
B
DB Push Press
4 x 5 @ 60, 65, 70, 70 %
C
Incline Bench Press
4 x 10 @ 55, 60, 65, 65 %
D
Alternating DB Bench Press (hold @ top)
3 x 10
E
DB Fly
3 x 10
F
Dip
3 x 10
G
DB Front Raise
3 x 10
H
Tricep Pushdown
3 x 10
Recovery
I
Cooldown (Total Body)
Foam Roll - Posterior Hip Lats Calves Adductors IT Band Quads Thoracic Spine (with or without a double tennis ball) Hamstrings *Roll each area for 15-30 seconds. In extremely sensitive areas, stop at the point of sentivity and apply gradual pressure for 30-60 seconds before continuing. **Focus on areas with restrictions in ROM or muscles with soreness or tightness. Mobility - Bent Knee Hamstring Stretch - 4-5 reps each side (hold each rep for 2-3 seconds) Kneeling Hip Flexor Stretch - 4-5 reps each side (hold each stretch 2-5 seconds) 1/2 kneeling Adductor dips - 4-5 reps each side Lat Stretch - 2 reps each side for 10-30+ seconds Stride stretch w/ external rotation - hold stretch on each side for 20-30+ seconds Seated T-Spine rotation - 5 reps each side
Recovery
J
Post Workout Nutrition Guidance
Within 15 minutes of your workout - For those weighing between 150 - 180lbs - Protein 25-30g - Carbs 60-75g For those weighing between 181 - 215lbs - Protein 30-35g - Carbs 75-90g For those weighing between 216 - 245lbs - Protein 35-40g - Carbs 90-105g
Cristobal Rodriguez
Coach Rodriguez's 15 years of hands on experience have provided him opportunities to support countless professional athletes, members of the special forces community, many amateur (high school & college) athletes and clients from all walks of life. He possesses a Master of Science degree in Exercise Science with a focus on Performance Enhancement & Injury Prevention.
This programs progressive and research based training approach will develop the transferable capacities needed for increased athletic performance. What are you waiting for?
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