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 1

This daily workout contains 16 activities, you'll be doing the following activities:

Thoracic extension foam roller (SMR)
Sets: 2 Reps: 2

Forward box jump down on single leg
Sets: 3 Reps: 10

Standing single arm shoulder press with dumbbell and rotation
Sets: 3 Reps: 10

Freemotion cable chest press with staggered stance
Sets: 3 Reps: 12

Flat barbell bench press
Sets: 3 Reps: 12

Alternating dumbbell row on single leg
Sets: 3 Reps: 12

Barbell bent over row
Sets: 3 Reps: 12

Adductor stretch foam roller (SMR)
Sets: 2 Reps: 2

Standing adductor stretch
Sets: 2 Reps: 10

Tensor fasciae latae foam roll (SMR)
Sets: 2 Reps: 2

Standing tensor fasciae latae stretch
Sets: 2 Reps: 2

Kneeling stability ball chest and shoulder stretch
Sets: 3 Reps: 10

Jumping lunges with medicine ball chop
Sets: 3 Reps: 10

Speed ladder skiers
Sets: 3 Reps: 1

Squat on half foam roller
Sets: 3 Reps: 12

Overhead barbell squat (weight)
Sets: 3 Reps: 12

Day 2

Rest day!

Day 3

This daily workout contains 16 activities, you'll be doing the following activities:

Thoracic extension foam roller (SMR)
Sets: 2 Reps: 2

Forward box jump down on single leg
Sets: 3 Reps: 10

Standing single arm shoulder press with dumbbell and rotation
Sets: 3 Reps: 10

Freemotion cable chest press with staggered stance
Sets: 3 Reps: 12

Flat barbell bench press
Sets: 3 Reps: 12

Alternating dumbbell row on single leg
Sets: 3 Reps: 12

Barbell bent over row
Sets: 3 Reps: 12

Adductor stretch foam roller (SMR)
Sets: 2 Reps: 2

Standing adductor stretch
Sets: 2 Reps: 10

Tensor fasciae latae foam roll (SMR)
Sets: 2 Reps: 2

Standing tensor fasciae latae stretch
Sets: 2 Reps: 2

Kneeling stability ball chest and shoulder stretch
Sets: 3 Reps: 10

Jumping lunges with medicine ball chop
Sets: 3 Reps: 10

Speed ladder skiers
Sets: 3 Reps: 1

Squat on half foam roller
Sets: 3 Reps: 12

Overhead barbell squat (weight)
Sets: 3 Reps: 12

Day 4

Rest day!

Day 5

This daily workout contains 16 activities, you'll be doing the following activities:

Thoracic extension foam roller (SMR)
Sets: 2 Reps: 2

Forward box jump down on single leg
Sets: 3 Reps: 10

Standing single arm shoulder press with dumbbell and rotation
Sets: 3 Reps: 10

Freemotion cable chest press with staggered stance
Sets: 3 Reps: 12

Flat barbell bench press
Sets: 3 Reps: 12

Alternating dumbbell row on single leg
Sets: 3 Reps: 12

Barbell bent over row
Sets: 3 Reps: 12

Adductor stretch foam roller (SMR)
Sets: 2 Reps: 2

Standing adductor stretch
Sets: 2 Reps: 10

Tensor fasciae latae foam roll (SMR)
Sets: 2 Reps: 2

Standing tensor fasciae latae stretch
Sets: 2 Reps: 2

Kneeling stability ball chest and shoulder stretch
Sets: 3 Reps: 10

Jumping lunges with medicine ball chop
Sets: 3 Reps: 10

Speed ladder skiers
Sets: 3 Reps: 1

Squat on half foam roller
Sets: 3 Reps: 12

Overhead barbell squat (weight)
Sets: 3 Reps: 12

Day 6

Rest day!

Day 7

Rest day!

About the professional

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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