Aggie Football Winter Offseason 2010 (Jan. 11-Mar.
12)
Day 1- Monday (Max Effort Lower)
Plyometric- Box Jump M.E. Lower Movement Quadriceps Hamstrings Abs
Wk #1- BW Box Squat to Wk #1- Box Squat(re-intro) Wks #1-3- High DB Wks #1-3- Barbell RDL- Wks- 1-6- BW
Box Jump- 10 x 1 6x5 Step-Ups- 3 x 11 Wks- 7-9- N/A
Wk #2- BW Box Squat to Wk #2- S.S.B.- 5 RM or 3 x 8/leg Wks #4-6- Single Leg
Box Jump- 10 x 1 Box Squat- 5 RM Wks #4-6- Single Leg Wt. Hamstrings
Wk #3- 1 Step Box Jump- Wk #3- S.S.B.- 3 RM or Squats- Bridge-
10 x 1 Box Squat- 3 RM 3 x 8/leg 3 x 8/leg
Wk #4- 1 Step Box Jump- Wk #4- Box Squat- 5 RM Wk #7- N/A Wk #7- N/A
10 x 1 or S.S.B.- 5 RM Wk #8- N/A Wk #8- N/A
Wk #5- Box Jump- 10 x 1 Wk #5- Box Squat- 3 RM Wk #9- Mobility/Access. Wk #9- Mobility/Access.
Wk #6- Box Jump- 10 x 1 or S.S.B.- 3 RM Work Work
Wk #7- no box jump Wk #6- Box Sq.- 3x5 @ 75%
Wk #8- no box jump (projected max from 3RM)
Wk #9- Mobility/Accessory Wk #7- Box Squat Max
Work Wk #8- VJ/BJ Test
Wk #9- Mobility/Accessory
Work
Warm-Up: Stations
Station #1: Station #2 Station #3 Station #4
Ladder Drills GPP Warm-Up/Mobility Hurdle Mobility Knee/Ab & Ad/Ankle
(weeks 1-7) (weeks 1-7) Stationary Spidermans- (weeks 1-7) Pre-Hab Station
(Office Lane) (Track Lanes) 10/leg (DB Area) (weeks 1-3)
Jumping Jacks- 20 Inchworms- 10 (Walking Mobility) (Rack Area)
BW Squats- 10 Sit & Reach Rollover- 10 Plate TKE/Band Shuffles
Split Squat Jumps- 10/leg Bent Leg Rotations- 20 /Ankle Bal. Pad
Rotating Lateral Lunges- 10 Lying Leg Kicks- 10/leg 15/leg, 10/way, 20s/leg
In & Outs- 10 Figure 4 Stretch- 10s/leg (every 3 wks program
Wideouts- 10 Hip Flex. Stretch- 10s/ea will progress)
Aggie Football Winter Offseason 2010 (Jan. 11-Mar. 12)
Day 2- Tuesday (Max Effort Upper)
M.E. Upper Movement Delts/Chest Back Rear Delts Biceps & Triceps
Wk #1- Bench 3 RM Wks #1-3- Standing Barbell Wks #1-3- Reverse Grip Pick one: keep for 3 wks Pick one: keep for 3 wks
Wk #2- 2 BD Bench- 3 RM Military Press- Bent Over and then pick another and then pick another
Wk #3- 2 BD Bench- 1 RM Wk #1- 3 x 10, Wk #2- 4 x 7 Barbell Row- for next 3 wks- for next 3 wks-
Wk #4- Foam BD- 3 RM Wk #3- 5 x 5 Wk #1- 4 x 12, Wk #2- Inc. Bch Rear Raises Coaches Choice on
Wk #5- Foam BD- 1 RM Wks #4-6- High Barbell 4 x 10, Wk #3- 4 x 8 Seated DB Cleans Exercises
Wk #6- Fat Grip- 5 RM Incline Bench- Wks #4-6- 1 Arm DB Row Chain Rear Raises 3 sets- coaches choice
Wk #7- Fat Grip- 3 RM Wk #4- 3 x 10, Wk #5- 4 x 7 Wk #4- 4 x 12/arm, Cable Face Pulls on reps
Wk #8- Bench Max Wk #6- 5 x 5 Wk #5- 4 x 10/arm, Inc. Bch DB Face Pulls
Wk #9- 225 Rep Test Wk #7- Chain X Push-Ups- Wk #6- 4 x 8/arm Seated DB R. Raises Wk #7- Plate Curl &
Notes: 40 total Wk #7- Inverted Rows- DB Rear Raises Barbell BW Tri.
On 5 RM's & 3 RM's get Wk #8- N/A 40 total Band Pull Aparts Ext.- 3 x 12
3 sets above 90% of max Wk #9- N/A Wk #8- N/A Sets x Reps:
Wk #9- Coaches Choice Wk #1 & 4- 3 x 13
On 1 RM's get 4 sets above Wk #2 & 5- 3 x 11
90% of max Wk #3 & 6- 3 x 9
Wk #7- Band V Raise- 30
Warm-Up: Stations
Station #1 Station #2 Station #3 Station #4
Hand Drills Foam Roll Rotator Cuff/Scapula GPP Warm-Up
Wall Ladder (weeks 1-7) (Weeks 1-3) (weeks 1-7)(Racks)
(weeks 1-7) (Track Lanes) (DB Area) Seal Jumping Jacks- 20 Front to Back Leg Swing
(Wall Ladder Area) I.T. Band- 15 each Incline Bench Retract/ Big Arm Circles- 10/way 10/leg
Glutes- 20 each Row/Rotate- 15 Small Arm Circles-10/w Side to Side Leg Swings
Groin- 15 each Free Motion Cable Int./ Push-Ups- 6 10/leg
Quads- 20 Ext. Rotations- 20/way Triceps Push-Ups- 6 Squat to Stands- 10
Back- 10 (every 3 wks program Off Set Arm Push-Ups-
Extra (if time) will progress) 3/way
Chin-Ups- 6
Aggie Football Winter Offseason 2010 (Jan. 11-Mar. 12)
Day 3- Thursday (Dynamic Effort Lower)
Plyometric- Vertical Plyometric- Horizontal Total Body Lif Low Back Abs
Wks #1-2- Hurdle Jumps Wks #1-2- Hop Step to BJ Wks #1-3- 1 Arm DB Pick one: keep for 3 wks Wks #1-7- Wt.
10 x 1 8x1 Swings- and then pick another Wks #8-9- N/A
Wks #3-4- Band Resisted Wks #3-4- TJ to BJ- 6 x 1 4 x 5/arm for next 3 wks-
VJ- 6 x 3 Wks #5-6- Alt. Landing to Wks #4-6- 1 Arm DB Reverse Hypers
Wks #5-6- Barbell Jump BJ- 6 x 1 Snatch- Wt. Back Ext.
Squats- 6 x 3 Wk #7- review VJ & BJ tech 4 x 4/arm Stability Ball Wt. Ext.
Wk #7- review VJ & BJ tech Wk #8- TBD Wk #7- review VJ & BJ Band Good Mornings
Wk #8- TBD Wk #9- pro day tests Wk #8- TBD Band Pull Throughs
Wk #9- pro day tests Wk #9- pro day tests Bent Over Sled Walks
Sets x Reps:
Wk #1 & 4- 3 x 11
Wk #2 & 5- 3 x 9
Wk #3 & 6- 3 x 7
**Sled Work F/B Trip =
1 Rep**
Warm-Up: Stations
Station #1: Station #2 Station #3 Station #4
Quick Feet Drills (Off Plates) GPP Warm-Up/Mobility Hurdle Mobility Knee/P.Chain/Ankle
(weeks 1-7) (weeks 1-7) Stationary Spidermans- (weeks 1-7) Pre-Hab Station
(Office Lane) (Track Lanes) 10/leg (DB Area) (weeks 1-3)
Quick Steps-10/leg Jumping Jacks- 20 Inchworms- 10 (Dynamic Mobility) (Rack Area)
Lateral R &L- 10/leg BW Squats- 10 Sit & Reach Rollover- 10 Band TKE/S.L. Hami Bri./
Hops- 10 Split Squat Jumps- 10/leg Bent Leg Rotations- 20 3 Way Band Ankle
Forward R & L- 10/leg Rotating Lateral Lunges- 10 Lying Leg Kicks- 10/leg 15/leg, 15/leg, 15/w/leg
Pogo Hops- 50 In & Outs- 10 Figure 4 Stretch- 10s/leg (every 3 wks program
Wideouts- 10 Hip Flex. Stretch- 10s/ea will progress)
Aggie Football Winter Offseason 2010 (Jan. 11-Mar. 12)
Day 4- Friday (Dynamic Effort/Repetition Effort Upper)
Triceps/Chest Back Traps/Shoulders Plyometric- Upper Body Biceps/Rotator Cuff
Wks #1-3- Close Grip 4 BD Wks #1-2- Chin-Ups Wks #1-3- Barbell Shrugs Wks #1-2- MB Drops/ Wks #1-3- E-Z Bar Curls
Wk #1- 4-6 sets x 9 reps Wks #3-4- Pull-Ups Band Side Push-Ups 12 reps
Wk #2- 4-6 sets x 7 reps Wks #5-6- Rotating Pull-Up Raises- 12 reps 3/3 x 3 per set Y,T,W,L- 6 reps each
Wk #3- 4-6 sets x 5 reps Wk #7- TBD Wks #4-6- Wide Grip Wks #3-4- Plyo Push-Up Wks #4-6-
Wks #4-6- Fat Grip Close Wk #8- TBD Barbell Shrugs 4 reps/set DB Curls & DB Hammer
Grip 3 BD Wk #9- FUBAR Friday DB Side Raise Wks #5-6- Depth Jump Curls- 12 reps
Wk #4- 4-6 sets x 9 reps perform as many reps as 12 reps Plyo Push-Up 45 Deg. Raises/Ski Poles
Wk #5- 4 -6 sets x 7 reps you can on pull-up sets Wk #7- TBD 3 reps/set 15 each
Wk #6- 4-6 sets x 5 reps Wk #8- TBD Wk #7- TBD Wk #7- TBD
Wk #7- TBD Wk #9- FUBAR Friday Wk #8- TBD Wk #8- TBD
Wk #8- TBD Wk #9- FUBAR Friday Wk #9- FUBAR Friday
Wk #9- FUBAR Friday
Warm-Up:
Seal Jumping Jacks- 20 Triceps Push-Ups- 10
Jumping Jacks- 20 Lying Leg Kicks- 10/leg
Big Arm Circles- 10 F/B Bent Leg Rotations- 10/way
Lunges- 5/leg Hip Flexor Stretch w/ Lean Away- 10 sec./hip
Split Squat Jumps- 10/leg Partner Back/Shoulder Stretch- 10 sec./arm
Wideouts- 10
In & Outs- 10
BW Squats- 10
Stationary Spidermans- 10/leg
Off-Set Arms Push-Ups- 5/way
