HardBody Athlete
Football , Strength & ConditioningThis is our Football Specific Program Designed for the High School / Collegiate Football Athlete OR anyone who wants to TRAIN like a Linebacker. Lift/Sprint/Jump
This Program is Designed for the Football player. We do not believe in “sport specific training”. Yet this program can be performed for any level athlete from Novice to Advanced because it is based on YOUR Relative Strength.
Strength and Work Capacity is the Foundation of Power. Build Brutal Strength in 8 Weeks, Run Faster, Hit Harder, Reduce Injury Risk, and Dominate all season. Our program builds and tracks all volume for the big lifts, and sprints. There is no magic pill or gimmick exercise to make you Faster. The Foundation of Speed is Strength, optimally train both with our system, Train Hard and Fast.
We build Strength and Lean Mass Week in Week out Month in Month out, through a customized training system. Our system has been inspired by some of the greatest minds in Strength and Conditioning, including Louie Simmons, Al Vermeil, Professors Yuri Verkhoshansky and several mentors in the professional strength and conditioning field.
The Variable in our system is how we control Volume and Intensity, (Reps X Sets X Intensity of lift ) not the Exercise. All of our Volume in the core lifts is accounted for, and pushed through specific cycles to attack specific training emphasis (Strength, Power, Speed). This can be a complex and tedious task, but this is what we believe in and a proven system to Optimize Gainz Year in Year out. Our training may not be for everyone, but if you want to build a Disciplined Way of Life this is for you.
Our Mission is to Inspire a Strength Culture; Change your Way of Life, Way of Thinking, and Way of Being.
Breakdown
3 Days Full Body Strength
3 Days Speed
3 Days Neck and Grip
2 Days Recovery / Conditioning work
2 Days off
Optimal to high volume range.
Who is this For?
Any competitive athlete
High School / Collegiate / Pro
Strength Training
Why this Program?
Training for your Sport is a Priority in your Life
Training to build a Hard Calloused Mind and Body is a Priority in Life
Systematically increase Muscle/Strength Month in Month out, Year in Year out
Your Goal is to be Jacked and Tan
What is the Focus?
Power Lifts
Jumps
Neck/Grip
Body Weight Training
Core
Prep / Stretch
Recovery workout
“PUT YOURSELF THROUGH THE CRUCIBLE AND SEE HOW MUCH TOUGHER YOU COME OUT ON THE OTHER SIDE.”
— Coach Mickey Marotti
5 sessions per week
Must use App app to view and log training
Program Training
A
Dynamic Stretch
1 x 10
B
Sprint
5, 5, 3, 2 @ 10, 10, 20, 30
C1
Squat
7, 6, 6, 4, 4, 4, 4 @ 50, 60, 60, 70, 70, 70, 70 %
C2
Box Jump
5 x 2
D1
Bench Press
7, 6, 6, 4, 4, 4, 4 @ 50, 60, 60, 70, 70, 70, 70 %
D2
Pull-Up
5 x 5
E1
Incline DB Bench Press
3 x 12
E2
1-Arm DB Row
3 x 12
E3
Scarecrows
3 x 10
F1
4-Way/ Manual Neck
3 x 10
F2
Plate Pinch Grip Hold
2 x 1:00
G
DB Farmer's Walk
20, 30, 40
H1
V-Stretch
1 x 1:00
H2
Pigeon Stretch
1 x 1:00
H3
Kneeling Hip Flexor Stretch
1 x 1:00
A1
Agile 8
A2
Tempo Run
5 x 50
A3
Tempo Run
5 x 50
B1
Deep Squat Stretch
B2
Butterfly Stretch
B3
Kneeling Hip Flexor Stretch
A
Dynamic Stretch
1 x 10
B1
Belly Sprint
2 x 3 @ 10
B2
5-10-5 Sprints
4 x 20
C1
Deadlift
8, 6, 6, 5, 5, 5, 5 @ 60, 60, 60, 70, 70, 70, 70 %
C2
Max Effort Broad Jump
5 x 2
D1
Military Press
8, 6, 6, 5, 5, 5, 5 @ 50, 60, 60, 70, 70, 70, 70 %
D2
Pull-Up
5 x 5
E1
Push-Up
3 x 12
E2
Bent Over Rear Delt Fly
3 x 12
E3
Band Pull-Apart
3 x 10
F1
Partner Neck Isometric
3 x 1:00
F2
DB Wrist Curl
3 x 10
G1
Weighted Plank Hold
2 x 1:00
G2
Russian Twist
3 x 10
H
3-way Shoulder Shocker
3 x 12
I1
V-Stretch
1 x 1:00
I2
Pigeon Stretch
1 x 1:00
I3
Kneeling Hip Flexor Stretch
1 x 1:00
A1
Agile 8
A2
Tempo Run
5 x 100
B1
Deep Squat Stretch
B2
Butterfly Stretch
B3
Kneeling Hip Flexor Stretch
A
Dynamic Stretch
1 x 10
B
Sprint
3 x 5 @ 10, 20, 30
C1
Squat
7, 6, 6, 4, 4, 4, 4 @ 50, 60, 60, 70, 70, 70, 70 %
C2
Box Jump
5 x 2
D1
Bench Press
7, 6, 6, 4, 4, 4, 4 @ 50, 60, 60, 70, 70, 70, 70 %
D2
Pull-Up
5 x 5
E1
DB Bench Press
3 x 12
E2
Bat Wings
3 x 12
E3
Band Face Pull
3 x 10
F1
Partner Neck Isometric
3 x 1:00
F2
DB Wrist Curl
3 x 10
G1
1/2 Turkish Get Up
3 x 5
G2
V-Ups
3 x 10
H1
V-Stretch
1 x 1:00
H2
Pigeon Stretch
1 x 1:00
H3
Kneeling Hip Flexor Stretch
1 x 1:00
Andrew Williams
Coach Kyle Mac, NSCA CSCS, USAW-L, Kilo Certified, USAPL 120kg+ Gold & Silver Medalist, Former S&C Coach: D1 Sports Training Columbus, The Ohio State University, UCLA, Wagner College, NJ Rockets Hockey, William Paterson University
