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Xlathlete Sample Program For High School

The document outlines a 4-week football training program divided into phases of general movement preparation and reactive work capacity. Each week focuses on either repetition or strength training. The program includes bodyweight exercises like squats, lunges and pushups as well as weighted exercises like deadlifts and shoulder presses. It prescribes sets, repetitions and rest periods for each exercise over the 4 weeks to progressively challenge athletes.

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Tj Newsom
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251 views3 pages

Xlathlete Sample Program For High School

The document outlines a 4-week football training program divided into phases of general movement preparation and reactive work capacity. Each week focuses on either repetition or strength training. The program includes bodyweight exercises like squats, lunges and pushups as well as weighted exercises like deadlifts and shoulder presses. It prescribes sets, repetitions and rest periods for each exercise over the 4 weeks to progressively challenge athletes.

Uploaded by

Tj Newsom
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Phase Work Capacity


Football-GPP Repetition Method
General Movement Prep Reactive Work General Movement Prep Reactive Work
Light Trunk Twist x10 10 yard Sprint Light Trunk Twist x10 10 yard Sprint
Jog Forward x30yards 10 yard Sprint Jog Forward x30yards 10 yard Sprint
Jog Backward x30yards 20 yard Sprint Jog Backward x30yards 20 yard Sprint
Side Shuffle x30yards both ways 20 yard Sprint Side Shuffle x30yards both ways 20 yard Sprint
Bodyweight Squat x20 10 yard Sprint Bodyweight Squat x20 10 yard Sprint
Side Lunge x 5 each 3 Fold Jump Side Lunge x 5 each 3 Fold Jump
Reverse Lunge x10 each 3 Fold Jump Reverse Lunge x10 each 3 Fold Jump
Pushup x10 3 Fold Jump Pushup x10 3 Fold Jump
Neural Activation Neural Activation Neural Activation Neural Activation
ISO Squat x20 sec ISO Squat x20 sec ISO Squat x20 sec ISO Squat x20 sec
Strength Repetition Strength Repetition
Week 1 Week 2 Week 1 Week 2 Week 3 Week 4 Week 3 Week 4
Day 1 Day 3 Day 1 Day 3
Int. Rep. Wt. Int. Rep. Wt. Int. Rep. Wt. Int. Rep. Wt. Int. Rep. Wt. Int. Rep. Wt. Int. Rep. Wt. Int. Rep. Wt.
Walking Lunge x8 each x8 each x10 x10 Single Leg Bulgarian x5e x5e x10 x10
CM Jump CM Jump
x8 each x8 each Squat x5e x5e
#Pair Lunge Hops x5e x8 each x8 each x10e x10e x5e x5e x10e x10e
Step up #Pair CM Jump x5 Step up

Hex Bar Deadlift x8-12 x8-12 x10 x10 x4-6 x4-6 x10 x10
BB RDL Front Squat BB SG RDL
x8-12 x8-12 x4-6 x4-6
x8-12 x8-12 x20 x20 x4-6 x4-6 x20 x20
KB Goblet Squat #Pair GHR x2 KB Goblet Squat

DB Bench x8-12 x8-12 x20 x20 DB Incline Bench x8-12 x8-12 x20 x20
Seated Cable Row Seated Cable Row
x8-12 x8-12 x8-12 x8-12
#Pair 90/90 ISO hold #Pair weighted calf
x8-12 x8-12 x20 x20 x8-12 x8-12 x20 x20
x10 sec/each Lat Pulldown raise x10 Lat Pulldown

1 Arm DB Row x8-12 x8-12 x20 x20 1 Arm DB Row x8-12 x8-12 x20 x20
DB Bench DB Bench
x8-12 x8-12 x8-12 x8-12
#Pair weighted calf
x8-12 x8-12 x20 x20 #Pair Double V up x12 x8-12 x8-12 x20 x20
raise x10 DB Curl DB Curl

GHR x4 x5 x20 x20 DB Shoulder Press x10 x10 x20 x20


Tricep Pushdown Tricep Pushdown
x4 x5 x10 x10
#KB Standing #KB Standing
x4 x5 x20 x20 x10 x10 x20 x20
Woodchopper x10e Supine Scissors Woodchopper x10e Supine Scissors

Rest is 60-90 sec between sets Rest is 30 sec between sets Rest is 60-90 sec between sets Rest is 30 sec between sets

By: Tyler Yearby


Phase Work Capacity
Football-GPP Repetition Method
General Movement Prep Reactive Work General Movement Prep Reactive Work
Light Trunk Twist x10 10 yard Sprint Light Trunk Twist x10 10 yard Sprint
Jog Forward x30yards 10 yard Sprint Jog Forward x30yards 10 yard Sprint
Jog Backward x30yards 20 yard Sprint Jog Backward x30yards 20 yard Sprint
Side Shuffle x30yards both ways 20 yard Sprint Side Shuffle x30yards both ways 20 yard Sprint
Bodyweight Squat x20 10 yard Sprint Bodyweight Squat x20 10 yard Sprint
Side Lunge x 5 each 3 Fold Jump Side Lunge x 5 each 3 Fold Jump
Reverse Lunge x10 each 3 Fold Jump Reverse Lunge x10 each 3 Fold Jump
Pushup x10 3 Fold Jump Pushup x10 3 Fold Jump
Neural Activation Neural Activation Neural Activation Neural Activation
ISO Squat x20 sec ISO Squat x20 sec ISO Squat x20 sec ISO Squat x20 sec
Strength Repetition Strength Repetition
Week 5 Week 6 Week 5 Week 6 Week 7 Week 8 Week 7 Week 8
Day 1 Day 3 Day 1 Day 3
Int. Rep. Wt. Int. Rep. Wt. Int. Rep. Wt. Int. Rep. Wt. Int. Rep. Wt. Int. Rep. Wt. Int. Rep. Wt. Int. Rep. Wt.
Split Squat Reactive x8 each x8 each x10 x10 x7e x5e x10 x10
CM Jump Alternating Bounding CM Jump
x8 each x8 each x7e x5e
#Pair Lunge Hops x5e x8 each x8 each x10e x10e *Rest 90secs between x6e x5e x10e x10e
Step up Step up
sets
Hex Bar Oscillatory x7sec x7sec x10 x10 x4-6 x4-6 x10 x10
BB RDL Front Squat BB SG RDL
x7sec. x7sec. x4-6 x4-6
x7sec. x7sec. x20 x20 x4-6 x4-6 x20 x20
KB Goblet Squat #Pair GHR x2 KB Goblet Squat

DB Bench x8-12 x8-12 x20 x20 DB Incline Bench x8-12 x8 x20 x20
Seated Cable Row Seated Cable Row
x8-12 x8-12 x8-12 x8
#Pair 90/90 ISO hold #Pair Chest Drop Plyo
x8-12 x8-12 x20 x20 x8-12 x8 x20 x20
x10 sec/each Lat Pulldown Push Up x3 Lat Pulldown

Lat Pull Chin grip x8-12 x8-12 x20 x20 Lat Pull Chin grip x8-12 x8-12 x20 x20
DB Bench DB Bench
x8-12 x8-12 x8-12 x8-12
#Pair weighted calf
x8-12 x8-12 x20 x20 #Pair Double V up x12 x8-12 x8-12 x20 x20
raise x10 DB Curl DB Curl

GHR x4 x5 x20 x20 DB Shoulder Press x10 x10 x20 x20


Tricep Pushdown Tricep Pushdown
x4 x5 x10 x10
#KB Standing #KB Standing
x4 x5 x20 x20 x10 x10 x20 x20
Woodchopper x10e Supine Scissors Woodchopper x10e Supine Scissors

Rest is 60-90 sec between sets Rest is 30 sec between sets Rest is 60-90 sec between sets Rest is 30 sec between sets

By: Tyler Yearby


Phase Accumulation
Football
Block 1
Movement Prep/Prehabilitation Movement Prep/Prehablitation Movement Prep/Prehablitation Movement Prep/Prehablitation
Light Trunk Twist x10 Light Trunk Twist x10 Light Trunk Twist x10 Light Trunk Twist x10
Jog Forward x30yards Jog Forward x30yards Jog Forward x30yards Jog Forward x30yards
Jog Backward x30yards Jog Backward x30yards Jog Backward x30yards Jog Backward x30yards
Side Shuffle x30yards both ways Side Shuffle x30yards both ways Side Shuffle x30yards both ways Side Shuffle x30yards both ways
Bodyweight Squat x20 Bodyweight Squat x20 Bodyweight Squat x20 Bodyweight Squat x20
Side Lunge x 5 each Side Lunge x 5 each Side Lunge x 5 each Side Lunge x 5 each
Reverse Lunge x10 each Reverse Lunge x10 each Reverse Lunge x10 each Reverse Lunge x10 each
Pushup x10 Pushup x10 Pushup x10 Pushup x10
Sub Max Temp Runs Sub Max Temp Runs
Week 5 Week 6 Week 5 Week 6 Week 7 Week 8 Week 7 Week 8
Day 2 Day 4 Day 2 Day 4
Int. Rep. Wt. Int. Rep. Wt. Int. Rep. Wt. Int. Rep. Wt. Int. Rep. Wt. Int. Rep. Wt. Int. Rep. Wt. Int. Rep. Wt.
Back Squat 50% x4-6 50% x4-6 Back Squat 50% x4-6 50% x4-6
65% x4-6 65% x4-6 Tempo Runs 65% x4-6 50% x4-6 Tempo Runs
65% x4-6 65% x4-6 70% x4-6 50% x4-6
65% x4-6 65% x4-6 70% x4-6 50% x4-6

Bench 50% x4-6 50% x4-6 Bench 50% x4-6 50% x4-6
65% x4-6 65% x4-6 65% x4-6 50% x4-6
65% x4-6 65% x4-6 70% x4-6 50% x4-6
65% x4-6 65% x4-6 70% x4-6 50% x4-6

Auxiliary Work Auxiliary Work

KB Swing x20 x20 KB Swing x20 x20


x20 x20 x20 x20
x20 x20 x20 x20

Chinup x8 x8 Pullup x6 x6
x8 x8 x6 x6

JM DB Press x20 x20


JM DB Press x20 x20

By: Tyler Yearby

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