Excelsior
FootballExplosive Athletes play sports that require maximal efforts for short a short amount of time, usually less than 10 seconds. Football, Baseball, Softball, Hockey, Lacrosse, and Rugby are all Explosive Sports that require athletes to be explosive, fast, and powerful. The Explosive Athlete Program is designed for In-season & Off-season athletes. In-season athletes will workouts 2x/wk, Monday and Friday are their priorities. Off-season athletes will work out 4x/wk, Mon, Tues, Thurs, and Friday.
You will feel healthy, strong, fit, and ready for anything that life throws your way!
4 sessions per week
Must use App app to view and log training
Team Training
A
Heroic Warm-up
For Completion
B1
DB Snatch
1 x 5 LWP +5lb
B2
Squat Jump
1 x 5
C
Back Squat
7 x 5 @ 50, 60, 65, 70, 75, 80, _ %
D1
Glute Bridge
3 x 10
D2
Single Leg RDL
3 x 10
D3
Split Jump
3 x 10
E1
Plate Push
1 x 10
E2
Hurdle Hops
1 x 3
F1
Overhead Squat w/ PVC
2 x 10
F2
Band Walks
2 x 10
F3
Agile 8
For Completion
A
Heroic Warm-up
For Completion
B1
Clean Complex
3 x 1 @ 50 %
B2
Box Jump
3 x 5
C
Bench Press
8 x 2 @ 70 %
D1
Clapping Push-Up
3 x 6
D2
Pull-Up
3 x 6
D3
Cuban Press
3 x 6
E
Push-Up
1 x 100
F1
Flying 80's
1 x 2 @ 80
F2
Sprint
1 x 6 @ 20
F3
Flying 40s
1 x 4 @ 40
A
Quick Feet
For Completion
B
Power Clean
7 x 2 @ 85 %
C
Back Squat
1 x 2 @ 50 %
D1
Split Squat
3 x 6
D2
Calf Raise
3 x 20
D3
Lateral Bound
3 x 5
D4
Walking Lunges
3 x 6
E1
Goblet Squat
1 x 5
E2
DB Swing
1 x 15
F
Half Gasser
1 x 10
G
Static Stretch
1 x 5:00
A
Dynamic Activation
For Completion
B
Belly Sprint
1 x 10 @ 10
C
Barbell Bench Press
7 x 5 @ 50, 60, 65, 70, 75, 80, MAX %
D1
DB Front Raise
3 x 10
D2
DB Lateral Raise
3 x 10
D3
Standing DB Press
3 x 10
D4
Bat Wings
3 x 0:20
E1
Hang Clean
15, 12, 9 @ 135 lb
E2
Pull-Up
15, 12, 9
F1
Fire Hydrant
3 x 5
F2
Foam Roll
1 x 5:00
F3
Static Stretch
1 x 5:00
When you join a team you’re getting more than programming, you’re joining an online community.
FOOTBALL OFF-SEASON - SKILL PLAYERS
FOOTBALL OFF-SEASON - SKILL PLAYERS
FOOTBALL OFF-SEASON - SKILL PLAYERS
