International Youth Conditioning Association
Football , Strength & Conditioning, WeightliftingThis is an intense 6-week routine that is designed to be repeated 2-4 times, giving you 3-6 months of consistent progress. The 4-day version includes upper/lower split workouts, 2 upper and 2 lower body each week. Each workout will take approximately 45-60 minutes to complete. It is highly recommended that athletes complete the Foundational Program, or have significant training experience, before starting the Advanced Program. A weight room with barbells and dumbbells is needed. This workout can be done individually or with groups/teams.
4 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
10, 8, 6, 6, 6 @ 70 %
B
Chin Up
3 x 12
C1
Incline DB Bench Press
3 x 12
C2
Machine Chest Supported Row
3 x 12
D1
Dumbbell Curl and Press
3 x 12
D2
Dumbbell Shrug
3 x 12
E
Band Pull Apart
3 x 10
F1
Dumbbell Curls
3 x 12
F2
Dips
3 x 12
A1
Trap Bar High Pull
3 x 5
A2
Dumbbell Squat Jump
3 x 5
B
Back Squat
10, 8, 6, 6, 6 @ 70 %
C
Dumbbell Step Back Lunge
3 x 12
D1
Single Leg Glute Bridge
3 x 12
D2
Glute Ham Lean
3 x 12
D3
One Leg Calf Raise
3 x 20
A1
Incline Press
3 x 12
A2
Dumbbell Row
3 x 12
B1
Machine Chest Press
3 x 12
B2
Overhand Grip Pulldown
3 x 12
C1
Barbell Shrug
3 x 12
C2
Side Raise
3 x 12
C3
Band Pull Apart
3 x 12
D1
Barbell Curls
3 x 12
D2
Band Tricep Extension
3 x 12
A1
Trap Bar High Pull
3 x 12
A2
Squat Jumps
3 x 5
B
Trap Bar Squat
10, 8, 6, 6, 6 @ 70 %
C
Dumbbell Single Leg Squat
3 x 12
D1
Straight Leg Back Extensions
3 x 12
D2
One Leg Calf Raise
3 x 20
Jim Kielbaso
Jim Kielbaso is the President of the IYCA. He is a former college strength coach, Director of a private training facility, author and speaker. With over 20 years in the profession, he has trained thousands of athletes at all levels of competition.
