Football Offseason Workout

Strength and Conditioning

  • advanced level

Prior to initiating this phase of training the client must demonstrate adequate core stabilization strength and neuromuscular efficiency. In the strength phase of training the emphasis is placed on the outer unit musculature and improvement of strength as well as neuromuscular efficiency. The acute variable in this phase are: REPS: 8-12 SETS: 2-4 INTENSITY: 70-85% TEMPO: 3-2-1/2-2-2 5 REST: 30-60 sec. The following exercises can be performed in the circuit training fashion for greater caloric expenditure.

Day 2

Rest day!

Day 4

Rest day!

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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