In Season Warm Up 2 Day
Confidential Property of the University of Nebraska
Nebraska Football
IN SEASON 2 DAY LIFTING WARM UP
Day 1
supine draw in single leg shoulder bridge flat foot crunch side lying hip thrust
Weeks 1-4
x 20 sec. x 20 sec. each 1 x 15 x 10 each
Day 1
Quick Feet Drills
supine draw in single leg shoulder bridge flat foot crunch side lying hip thrust
Weeks 5-8
Dots x 4
x 30 sec. x 25 sec. each 1 x 20 x 12 each
Quick Feet Drills Agility Ladders x4
Day 2
Quick Feet Drills
1/2 dead bugs 3 way elbow hold cross over crunch torso rotations
Weeks 1-4
Dots x 4
x 10 each x 20 sec. each 2 x 10 each x5
Day 2
1/2 dead bugs 3 way elbow hold cross over crunch torso rotations
Weeks 5-8
x 12 each x 25 sec. each 2 x 12 each x8
Quick Feet Drills Agility Ladders x4
Day 1
flat foot crunch single leg shoulder bridge side lying hip thrust with abduction
Weeks 9-12
x 20 x 30 sec. each x 12 each
Quick Feet Drills Agility Ladders x4
Day 2
Quick Feet Drills
dead bugs 3 way elbow hold seated v twists
Weeks 9-12
Dots x 4
x 12 each x 25 sec. each x 8 each
Confidential Property of the University of Nebraska
Nebraska Football
Page 3
In Season Lifting 2 Day
Confidential Property of the University of Nebraska
Nebraska Football
In Season Developmental Phase I
*complete warm up sets prior to each exercise
2 Day Workout
Week 2 Week 3 Week 4
Week 1
Day One-Warm up
Hang high pull rest 3:00 Front Squat rest 3:00 Supported Dumbbell Row
wt
reps
x3 x3 x3 x8 x8 x8 x8 ea x8 x8 x6 ea x6 x6 x8 x8 x8 x10 x10 x10
wt
reps
x3 x3 x3 x8 x8 x8 x8 ea x8 x8 x6 ea x6 x6 x8 x8 x8 x10 x10 x10
wt
reps
x3 x3 x3 x6 x6 x6 x6 ea x6 x6 x5 ea x5 x5 x6 x6 x6 x8 x8 x8
wt
reps
x3 x3 x3 x6 x6 x6 x6 ea x6 x6 x5 ea x5 x5 x6 x6 x6 x8 x8 x8
A1. DB Split Squat Pair rest 1:30 A2. Pull ups
Dumbbell Bicep Curls
Week 1
Week 2
Week 3
Week 4
Day Two-Warm up
Hang high pull rest 3:00 Bench Press rest 3:00 Bench Straight Leg Hip Thrust
wt
reps
x3 x3 x3 x8 x8 x8 x8 x8 x8 x8 x8 x8 x8 x8 x8
wt
reps
x3 x3 x3 x8 x8 x8 x8 x8 x8 x8 x8 x8 x8 x8 x8
wt
reps
x3 x3 x3 x6 x6 x6 x6 x6 x6 x6 x6 x6 x6 x6 x6
wt
reps
x3 x3 x3 x6 x6 x6 x6 x6 x6 x6 x6 x6 x6 x6 x6
DB Shoulder Press
Leg Curl
Confidential Property of the University of Nebraska
Nebraska Football
In Season Developmental Phase Il
*complete warm up sets prior to each exercise Week 5 Week 6 Week 7 Week 8
2 Day Workout
reps
x3 x3 x3 x4 x4 x4 x4 x4 x4 x5 ea x5 x5 x6 x6 x6 x6 x6 x6
Day One-warm up
Hang High Pull rest 3:00 Front Squat rest 3:00 Pull Up Plus Weight
wt
wt
reps
x3 x3 x3 x4 x4 x4 x4 x4 x4 x5 ea x5 x5 x6 x6 x6 x6 x6 x6
wt
reps
x3 x3 x3 x4 x4 x4 x4 x4 x4 x5 ea x5 x5 x6 x6 x6 x6 x6 x6
wt
reps
x3 x3 x3 x4 x4 x4 x4 x4 x4 x5 ea x5 x5 x6 x6 x6 x6 x6 x6
A1. Dumbbell Lunges Pair rest 1:30 A2. Bent Over Rear Delt Raises
Dumbbell Hammer Curls
Week 5
Week 6
Week 7
Week 8
Day Two-warm up
Hang High Pull rest 3:00 Bench Press rest 3:00 Dumbbell Romanian Dead Lifts
wt
reps
x3 x3 x3 x4 x4 x4 x5 x5 x5 x5 ea x5 x5 x6 x6 x6
wt
reps
x3 x3 x3 x4 x4 x4 x5 x5 x5 x5 ea x5 x5 x6 x6 x6
wt
reps
x3 x3 x3 x4 x4 x4 x5 x5 x5 x5 ea x5 x5 x6 x6 x6
wt
reps
x3 x3 x3 x4 x4 x4 x5 x5 x5 x5 ea x5 x5 x6 x6 x6
Dumbbell Alternate Military Press (one dumbbell at a time) Lying Dumbbell Triceps Extension
Confidential Property of the University of Nebraska
Nebraska Football
In Season Developmental Phase III
*complete warm up sets prior to each exercise Week 9
2 Day Workout
Week 10 Week 11 Week 12
Day One-warm up
Hang High Pull rest 3:00 Front Squat rest 3:00 Pulldowns
wt
reps
x2 x2 x2 x3 x3 x3 x5 x5 x5 x5 ea x5 x5 x5 ea x5 x5 x6 x6 x6
wt
reps
x2 x2 x2 x3 x3 x3 x5 x5 x5 x5 ea x5 x5 x5 ea x5 x5 x6 x6 x6
wt
reps
x2 x2 x2 x3 x3 x3 x5 x5 x5 x4 ea x4 x4 x4 ea x4 x4 x6 x6 x6
wt
reps
x2 x2 x2 x3 x3 x3 x5 x5 x5 x4 ea x4 x4 x4 ea x4 x4 x6 x6 x6
A1. Dumbbell Step-ups Pair rest 1:30 A2. Supported Dumbbell Row
Barbell Bicep Curls
Week 9
Week 10
Week 11
Week 12
Day Two-warm up
Hang High Pull rest 3:00 Bench Press rest 3:00 Bench Straight Leg Hip Thrusts
wt
reps
x2 x2 x2 x3 x3 x3 x5 x5 x5 x5 x5 x5 x6 x6 x6
wt
reps
x2 x2 x2 x3 x3 x3 x5 x5 x5 x5 x5 x5 x6 x6 x6
wt
reps
x2 x2 x2 x3 x3 x3 x5 x5 x5 x5 x5 x5 x6 x6 x6
wt
reps
x2 x2 x2 x3 x3 x3 x5 x5 x5 x5 x5 x5 x6 x6 x6
Barbell Military Press
Triceps Pushdowns
Confidential Property of the University of Nebraska
Nebraska Football
Page 7
IN SEASON 3 DAY LIFTING WARM UP
Day 1
supine draw in single leg shoulder bridge flat foot crunch side lying hip thrust
Weeks 1-4
x 20 sec. x 20 sec. each 1 x 15 x 10 each
Day 1
Quick Feet Drills
supine draw in single leg shoulder bridge flat foot crunch side lying hip thrust
Weeks 5-8
Dots x 4
x 30 sec. x 25 sec. each 1 x 20 x 12 each
Quick Feet Drills Agility Ladders x4
Day 2
Quick Feet Drills
1/2 dead bugs 3 way elbow hold cross over crunch torso rotations
Weeks 1-4
Dots x 4
x 10 each x 20 sec. each 2 x 10 each x5
Day 2
Quick Feet Drills
1/2 dead bugs 3 way elbow hold cross over crunch torso rotations
Weeks 5-8
Agility Ladders x4
x 12 each x 25 sec. each 2 x 12 each x8
Day 3
Quick Feet Drills
supine draw in alternate superman toe touches off bench oblique
Weeks 1-4
Line Drills x4
5 x 5 sec. each x 5 each 1 x 15 x 10 each
Day 3
Quick Feet Drills
supine draw in alternate superman toe touches off bench oblique
Weeks 5-8
Line Drills x4
5 x 5 sec. each x 6 each 1 x 20 x 12 each
Day 1
flat foot crunch single leg shoulder bridge side lying hip thrust with abduction
Weeks 9-12
x 20 x 30 sec. each x 12 each
Day 3
Quick Feet Drills
supine draw in alternate superman toe touches off bench oblique
Weeks 9-12
Line Drills x4
5 x 5 sec. each x 8 each 1 x 20 x 10 lbs. x 12 each
Quick Feet Drills Agility Ladders x4
Day 2
Quick Feet Drills
dead bugs 3 way elbow hold seated v twists
Weeks 9-12
Dots x 4
x 12 each x 25 sec. each x 8 each
Nebraska Football
Confidential Property of the University of Nebraska
In Season Lifting 3 Day
Confidential Property of the University of Nebraska
Nebraska Football
In Season Developmental Phase I
*complete warm up sets prior to each exercise
3 Day Workout
Week 2 Week 3 Week 4
Week 1
Day One-Warm up
Hang high pull rest 3:00 Front Squat rest 3:00 Supported Dumbbell Row
wt
reps
x3 x3 x3 x8 x8 x8 x8 ea x8 x8
wt
reps
x3 x3 x3 x8 x8 x8 x8 ea x8 x8 x6 ea x6 x6 x8 x8 x8 x10 x10 x10
wt
reps
x3 x3 x3 x6 x6 x6 x6 ea x6 x6 x5 ea x5 x5 x6 x6 x6 x8 x8 x8
wt
reps
x3 x3 x3 x6 x6 x6 x6 ea x6 x6 x5 ea x5 x5 x6 x6 x6 x8 x8 x8
A1. DB Split Squat Pair rest 1:30 A2. Pull ups
x6 ea x6 x6 x8 x8 x8
Dumbbell Bicep Curls
x10 x10 x10
Week 1
Week 2
Week 3
Week 4
Day Two-Warm up
Hang high pull rest 3:00 Bench Press rest 3:00 Bench Straight Leg Hip Thrust
wt
reps
x3 x3 x3 x8 x8 x8 x8 x8 x8
wt
reps
x3 x3 x3 x8 x8 x8 x8 x8 x8 x8 x8 x8 x8 x8 x8
wt
reps
x3 x3 x3 x6 x6 x6 x6 x6 x6 x6 x6 x6 x6 x6 x6
wt
reps
x3 x3 x3 x6 x6 x6 x6 x6 x6 x6 x6 x6 x6 x6 x6
DB Shoulder Press
x8 x8 x8
Leg Curl
x8 x8 x8
Confidential Property of the University of Nebraska
Nebraska Football
In Season Developmental Phase I continued
*complete warm up sets prior to each exercise Week 1 Week 2
3 Day Workout
Week 3 Week 4
Day Three-Warm up
Hang High Pull rest 3:00 Light Front Squat rest 3:00 Incline Bench Press
wt
reps
x3 x3 x3 x8 x8 x8 x8 x8 x8 x8 x8 x8 x10 x10 x10
wt
reps
x3 x3 x3 x8 x8 x8 x8 x8 x8 x8 x8 x8 x10 x10 x10
wt
reps
x3 x3 x3 x6 x6 x6 x6 x6 x6 x6 x6 x6 x8 x8 x8
wt
reps
x3 x3 x3 x6 x6 x6 x6 x6 x6 x6 x6 x6 x8 x8 x8
Seated Row
Triceps Pushdowns
Confidential Property of the University of Nebraska
Nebraska Football
In Season Developmental Phase II
*complete warm up sets prior to each exercise Week 5
3 Day Workout
Week 6 Week 7 Week 8
Day One-warm up
Hang High Pull rest 3:00 Front Squat rest 3:00 Pull Up Plus Weight
wt
reps
x2 x2 x2 x6 x6 x6 8 ea 8 8 x5 ea x5 x5 x10 x10 x10
wt
reps
x2 x2 x2 x6 x6 x6 8 ea 8 8 x5 ea x5 x5 x10 x10 x10
wt
reps
x2 x2 x2 x4 x4 x4 6 ea 6 6 x4 ea x4 x4 x8 x8 x8
wt
reps
x2 x2 x2 x4 x4 x4 6 ea 6 6 x4 ea x4 x4 x8 x8 x8
Dumbbell Lunges
Dumbbell Hammer Curls
Week 5
Week 6
Week 7
Week 8
Day Two-warm up
Hang High Pull rest 3:00
wt
reps
x2 x2 x2 x6 x6 x6 x8 x8 x8 x8 ea x8 x8 x5 ea x5
wt
reps
x2 x2 x2 x6 x6 x6 x8 x8 x8 x8 ea x8 x8 x5 ea x5
wt
reps
x2 x2 x2 x4 x4 x4 x6 x6 x6 x6 ea x6 x6 x5 ea x5
wt
reps
x2 x2 x2 x4 x4 x4 x6 x6 x6 x6 ea x6 x6 x5 ea x5
Bench Press rest 3:00 Dumbbell Romanian Dead Lifts
Dumbbell Alternate Military Press (one dumbbell at a time) Single Leg Curl
Confidential Property of the University of Nebraska
Nebraska Football
In Season Developmental Phase ll continued
*complete warm up sets prior to each exercise Week 5
3 Day Workout
Week 7 Week 8
Week 6
Day Three-warm up
Hang High Pull rest 3:00 Light Front Squat rest 3:00 Dumbbell Incline Bench Press
wt
reps
x2 x2 x2 x6 x6 x6 x8 x8 x8 x8 x8 x8 x10 x10 x10
wt
reps
x2 x2 x2 x6 x6 x6 x8 x8 x8 x8 x8 x8 x10 x10 x10
wt
reps
x2 x2 x2 x6 x6 x6 x6 x6 x6 x6 x6 x6 x8 x8 x8
wt
reps
x2 x2 x2 x6 x6 x6 x6 x6 x6 x6 x6 x6 x8 x8 x8
Barbell Row
Lying Dumbbell Triceps Extension
Confidential Property of the University of Nebraska
Nebraska Football
In Season Developmental Phase IIl
*complete warm up sets prior to each exercise Week 9 Week 10 Week 11 Week 12
3 Day Workout
reps
x2 x2 x2 x5 x5 x5 x8 x8 x8 x5 ea x5 x5 x8 x8 x8
Day One-warm up
Hang High Pull rest 3:00 Front Squat rest 3:00 Pulldowns
wt
wt
reps
x2 x2 x2 x5 x5 x5 x8 x8 x8 x5 ea x5 x5 x8 x8 x8
wt
reps
x2 x2 x2 x3 x3 x3 x6 x6 x6 x4 ea x4 x4 x6 x6 x6
wt
reps
x2 x2 x2 x3 x3 x3 x6 x6 x6 x4 ea x4 x4 x6 x6 x6
Dumbbell Step-ups
Barbell Bicep Curls
Week 9
Week 10
Week 11
Week 12
Day Two-warm up
Hang High Pull rest 3:00 Bench Press rest 3:00 Back Extension
wt
reps
x2 x2 x2 x5 x5 x5 x5 x5 x5 x5 x5 x5 x4 ea x4
wt
reps
x2 x2 x2 x5 x5 x5 x5 x5 x5 x5 x5 x5 x4 ea x4
wt
reps
x2 x2 x2 x3 x3 x3 x5 x5 x5 x5 x5 x5 x4 ea x4
wt
reps
x2 x2 x2 x3 x3 x3 x5 x5 x5 x5 x5 x5 x4 ea x4
Barbell Military Press
Single Leg Dumbbell Romanian Deadlift
Confidential Property of the University of Nebraska
Nebraska Football
In Season Developmental Phase lll continued
*complete warm up sets prior to each exercise Week 9
3 Day Workout
Week 11 Week 12
Week 10
Day Three-warm up
Hang High Pull rest 3:00 Light Front Squat rest 3:00 Incline Bench Press
wt
reps
x2 x2 x2 x5 x5 x5 x6 x6 x6 x6 ea x6 x6 x8 x8 x8
wt
reps
x2 x2 x2 x5 x5 x5 x6 x6 x6 x6 ea x6 x6 x8 x8 x8
wt
reps
x2 x2 x2 x5 x5 x5 x4 x4 x4 x5 ea x5 x5 x6 x6 x6
wt
reps
x2 x2 x2 x5 x5 x5 x4 x4 x4 x5 ea x5 x5 x6 x6 x6
Unsupported Dumbbell Row
Triceps Pushdowns
Confidential Property of the University of Nebraska
Nebraska Football
