FOOTBAL TRAINING SUPPLEMENT

L
BY

CHAD WESLEY SMITH

The Juggernaut Method: Football Training Manual

The Juggernaut Method and 5/3/1 are two of the most popular
training programs being used in gyms across the world today.
Combining elements of these two systems into a high/low sequencing
system and the sprint training ideas of Charlie Francis is a phenomenal
way to build powerful, athletic, wellBconditioned football players.
In the following manual we will outline a 16 week program
designed to prepare football players for the beginning of their Spring
Practice Drills. This program will be divided into 4 phases, organized
around the Juggernaut Method’s 4 Wave system.
From a bioenergetic standpoint, each phase will have a different
goal regarding the running work. We will focus two phases towards
Alactic capacity and two towards Alactic Power, while there will be
elements of aerobic capacity development within each phase. Due to the
rather large volume of sprints, jumps, medicine ball throws, and
explosive pushups this program will have the athlete performing, the
lifting will be kept submaximal for the majority of it, utilizing only the
minimum prescribed reps of The Juggernaut Method and 5/3/1 for
many of the training sessions and relying upon the explosive work to
yield strength gains.
Before beginning this program I would encourage you to in
addition to testing your 1rm in the squat, bench, military and deadlift,
also measure your 40 yard dash, standing long jump and standing triple
jump.
This program would be focused towards the development of a big
skill player (linebacker, tight end, fullback, strong safetyBdepending on
system), who plays within or against a noBhuddle spread offense. The
type of offense is pertinent to work/rest periods during alactic capacity
drills; if an athlete plays in a normal pro style offense, rest periods
would be extended. The exercise selection would not be altered if
dealing with another position, except quarterbacks, who require special
attention due to the nature of throwing. This program assumes a
relatively high level of general physical preparedness, such as that of an
athlete who has been a part of an organized training program for 2+
years.
Before we get into the program a few key aspects of the training
need to be examined...
WarmupsBThough I don’t list warmups within the program, they are
essential to perform. We basically have 4 different warmups that we use
often with our athletes. General Warmup, which entails a series of low
amplitude abdominals and joint mobility circles, designed to raise the
athletes core temperature in a low cost manner (a way that isn’t going to tire
them out for the session) and improve range of motion in all the joints that
will play a role in that days training. Power/Speed Warmup, which is
designed to prepare the athletes body for the stresses of maximal speed
sprinting and jumping, while also improving their running mechanics
through a series of drills.
Medball Mobility Circuit, which will improve the athletes mechanics in the
various throws by executing the various motions of the throws at a low
intensity; the medball mobility circuit also is a great builder of strength and
mobility through the shoulder girdle. Positional Power Speed warmups
include two portions, a series of single leg jumps and hops to improve the
single leg strength necessary when making any change of direction, as well as
individual position drills (Get offs, backpedals, W cut, scrape, etc) performed
in a smooth, rhythmic manner at submaximal intensity (75%). We perform
the general warmup nearly every day, Power/Speed Warmup before any
sprint training sessions, Medball Mobility before any session that includes
medicine ball throws and the Positional Power Speed warmup prior to tempo
run sessions. As you develop a sense of what you need to be ready to perform
your best during a session, these warmups can be
modi[ied/reduced/increased based on your particular needs.
General Warmup
>Low Amplitude Abdominals 3x10 of each, In and Outs, Moving Side
Plank, McGill Situps, Moving Front Plank
BJoint Circles x10 of each, Neck, Shoulders, Arms (Small), Arms (Big),
PNF Arm Pattern, Hip, Hurdlers against wall

Medball Mobility Circuit

B10 reps of each, Halos, Straight Arm Raise, Pullovers, Glute Bridge,
Standing Arm Chop, Squats, Full Swings, Diagonal Swings, Overhead
Reverse Lunges, Around the Worlds

Power/Speed Warmup
B3x10 yards of each, Ankling, Butt Kicks, A Skips, High Knees, Rolling
Hops, walk back between reps, static stretch as needed between drills
B2 to 3x30B50 yards buildups, 70B80% intensity runs, PNF Stretching as
needed between reps
B2 to 3x20B40 yards fast/easys, burst out at 90% for 5B10 yds then
maintain speed in relaxed state

Positional Power/Speed Warmup

B3 each leg/direction of kneeling single leg hops
B3x10 yards of Double Leg Zig Zag Hops
B2x10 yards of Single Leg Zig Zag Hops
B5 to 10 minutes of positional drills at smooth, relaxed pace
SprintsBWhether performing sprints with the sled or without, whenever
they are listed with full recovery, it is critical that those guidelines are
adhered to. Maximum speed development requires maximum quality of
repetition. A simple guide for rest periods is to rest for 30 seconds minimum
for every 10 yards of work being performed. So if you are doing a 30 yard
sprint, a 90 second rest should be taken between repetitions. Two to 5
minutes rest should be taken between sets. When dealing with a particularly
fast athlete, longer rests should be observed because their higher outputs are
more taxing to their systems. The same is true of athletes at the other end of
the spectrum, athletes with low GPP levels will also require longer rests, to
achieve complete rest from an aerobic standpoint. During the 3s Wave, the
athlete is instructed to perform two special sprint variations; Positional Start
Sprints and Prowler Push + Sprint. Positional Start Sprints are done from
your positional stance (3 point, 2 point, angled, backpedal, etc) and should
begin with a 1B2 second positional move. For example a linebacker, could
shuf[le for a few steps before breaking downhill into their sprint. Prowler
Push + Sprint, is a 3B5 yard Prowler Push and then peel off into a sprint for
the remaining distance. A note of weight selection for sled sprints and
Prowler pushes; the faster the athlete is the more weight on the sled they can
handle because they are producing more relative force, with that being said it
would be very rare to have an athlete with the output capabilities to not be
negatively affected (from a mechanical or speed standpoint) by using more
than 50 pounds on the sled for the purposes of these drills. When selecting a
weight on the Prowler, use a weight that the athlete can move explosively and
keep in mind these drills are being utilized for maximal speed development,
not strength.

The program below is written for a Big Skill player (QuarterbackBdepeding on

scheme, Linebacker, Tight End, Fullback, Strong SafetyBdepending on scheme)
but the sprint distances for Down Line and Small Skill (Running Back, Wide
Receiver, Corner Back, Free Safety) can be easily adjusted as follows…
Sled Sprints
LineB10/15/20 yds
Big SkilB10/20/20 yds
Small SkillB10/20/30 yds

Sprints
LineB20 yds
Big SkillB30 yds
Small SkillB40 yds

Positional Start Sprints

LineB10 to 20 yds
Big SkillB15 to 25
yds
Small SkillB25 to 35 yds

Prowler Push + Sprint

LineB5 yards + 10 yards
Big SkillB5 yards + 15
yards
Small SkillB5 yards + 20 yards

Tempo Runs/Pushups/AbsBTempo runs are the best way to develop the

athlete’s aerobic capacity. The aerobic capacity is the athlete’s ability to
recover quickly between intensive bouts of alactic work, in simpler terms it is
how well the athlete will recover between plays. Tempo runs are performed
at 60B75% of maximal speed and serve two purposes, to develop the aerobic
capacity and to increase blood [low which promotes recovery. It is critical to
stay within the prescribed speed range, as faster than this range (75B90% is
too slow to develop maximum speed) and will also be too stressful to promote
recovery. Slower than this range (Less than 60%) is too slow to elicit the
necessary heart rates to develop aerobic capacity. When performing a tempo
run workout, you will run the prescribed distance (ie. 80 yards) and
immediately upon [inishing perform either 10 pushups or 20B30 reps of
abdominal work. Once these calisthenics are done, rest 20B45 seconds after
short reps (80 yards) and 45B90 seconds after long reps (160 yards), before
performing the next rep. Tempo run sessions could also be performed in the
pool, instead of running for distance though, run for time in place in the
shallow end. Perform high knees for 30B40 seconds, hop out and perform
your calisthenic.

A tempo run session should having you huf[ing and puf[ing while performing
it, but nearly immediately upon completion you should feel refreshed.
Once the athlete’s aerobic capacity begins to improve those rest periods can
be shortened (we have athletes who can effectively perform tempo sessions
with 10B20 seconds of rest between reps). It is critical when performing
tempo work to maintain the same pace throughout the entire session, so if
your [irst 80 yard run is done in 12 seconds, your [inal 80 yard run needs to
be done in 12B13 seconds, take the appropriate rest periods to allow this to
happen. Between sets, take 2B3 minutes rest, but continue walking to
promote blood [low and speed recovery. The 5s and 3s Waves call for
Positional Tempos. Positional tempos are still done at 60B75% intensity, but
now the movements are split up between forward running, backward
running, backpedalling, lateral shuf[ling and sideways running. Vary the
movements you use and transition from one to the next every 20 yards or so.

As with the sprints, the different positional groups will require different
distances for their tempo runs. Down Line players should run 60 and 120 yard
reps, while Small Skill should utilize 100 and 200 yards.

Explosive Medball ThrowsBExplosive medball throws, like sprints, need to

be performed with full recovery and maximum intensity. All of the throws
will develop the athlete’s rate of force development and total body power.
Pick a ball weight that will allow you to throw 10B15 yards, once you have
adequate technique. Resting 15B30 seconds between throws, should be
suf[icient for recovery.

During the 3s Wave, the athletes will begin to only perform the throws with
the highest dynamic correspondence to their positional maneuvers. Line
players should perform only Diving and Scoop variations, while Small Skill
players can perform Diving and Overhead Backwards.

Demonstrations of Explosive Medicine Ball Throws

JumpsBWhenever jumping is being prescribed in this manual, whether it is
up hill/stairs, on [lat land or over hurdles, it is essential that ground contact
time is minimized so that the jumps are as reactive as possible. To ensure
quality in the jump training take at least 1 minute between sets.
During the 5s Wave when the Big Skil players are performing triple response
jumps for distance (ie. 4x3 jumps), Linemen should continue to perform
double response jumps (ie. 4x2) and Small Skill players will go to quadruple
response (ie. 4x4). Linemen do not need to perform hurdle hops during the
3s wave, they can continue to respond double response jumps for distance, or
if they are suf[iciently skilled they can begin performing triple response
jumps. Small Skill players can perform sets of 5 consecutive hurdle hops.

Explosive PushupsBPushups onto the box, Drop Pushups and Rebound

Pushups are all great builders of explosive upper body power and reactive/
elastic abilities. Box height used will vary between athletes but should fall in
the range of 6 to 24”. Make sure that the abs and hips are [lexed throughout
the movement, to minimize any movement of the hips/butt.

Extensive Medball ThrowsBExtensive throws are used to develop aerobic

capacity, as well as building elastic/reactive abilities. These throws should be
done in a rebound fashion while standing close to a wall. Perform 20 Overhead
Forward, 20 Chest Passes, 20 Rotational (10 each side), 20 Scoop, and 20 Shot
(10 each hand) to complete a set of 100 throws, then take a short rest or
perform abdominal work, before beginning the next round. Repeat til the day’s
throws are complete.

Assistance WorkBThe assistance work is designed to strengthen key areas of

the football player’s anatomy. Neck training is key to ensure health through
the season. Neck training alone though is not enough to protect to body from
the possible injuries due to high volumes of tackling, your shoulders and
upper back all work together to protect you. The options for movements here
are numerous, check out the Juggernaut YouTube page to see examples of
different Neck, Trap, Shoulder and Arm assistance work. When training the
low back/hamstrings, you want to focus your training around hip extensions
exercises, over knee [lexion exercises, to avoid overstressing the hamstrings
with the high volume of running you will be performing. Check out this video
from Juggernaut Program Director, James Smith, on hamstring training for
maximum speed development.
10s Wave/Alactic Capacity
Week 1
Day 1
Sprints with sledB6x10/20/20yds, Full Recovery
Jumps Up Hill or StairsB4x2
Pushups onto BoxB4x2
BenchBJuggernaut Method, 10s Wave, Accumulation Week,
Take the [inal set 2B3 reps shy of failure
Military PressB5/3/1, 5s Week, Minimum prescribed reps
Row/PullupsB5x10
Assistance WorkB 2 to 3 sets of 8 to 15 reps for Neck, Shoulders,
Traps, and Arms
AbsB150 Total Reps

Day 2
Explosive Medball Throws x10 reps of each
Diving, Overhead Backwards (OHB), Overhead Forwards
(OHF), Scoop, Rotational, Shot
Tempo Runs/Pushups/Abs
Set 1: 80, 160 yds
Set 2: 80, 160, 160 yds
Set 3: 80, 160, 80 yds
SquatBJuggernaut Method, 10s Wave, Accumulation Week,
Minimum Prescribed Reps
DeadliftB5/3/1, 5s Week, Minimum Prescribed Reps
Low Back/HamstringsB2 to 3 sets of 8 to 15 reps
AbsB30 seconds on/30 seconds off x6 rounds

Day 3
Extensive Medball ThrowsB1000 Total Reps
AbsB600 Total Reps
 Day 4
Sprints with sledB6x10/20/20yds, Full Recovery
Jumps Up Hill or StairsB4x2
Pushups onto BoxB4x2
Military PressBJuggernaut Method, 10s Wave, Accumulation Week,
Take the [inal set 2B3 reps shy of failure
BenchB5/3/1, 5s Week, Minimum prescribed reps
Row/PullupsB5x10
Assistance WorkB 2 to 3 sets of 8 to 15 reps for Neck, Shoulders,
Traps, and Arms
AbsB150 Total Reps

Day 5
Explosive Medball Throws x10 reps of each
Diving, Overhead Backwards (OHB), Overhead Forwards
(OHF), Scoop, Rotational, Shot
Tempo Runs/Pushups/Abs
Set 1: 80, 160 yds
Set 2: 80, 160, 160 yds
Set 3: 80, 160, 80 yds
DeadliftBJuggernaut Method, 10s Wave, Accumulation Week,
Minimum Prescribed Reps
SquatB5/3/1, 5s Week, Minimum Prescribed Reps
Low Back/HamstringsB2 to 3 sets of 8 to 15 reps
AbsB30 seconds on/30 seconds off x6 rounds

Week 2
Day
1 Sprints with sledB8x10/20/20yds, Full Recovery
Jumps Up Hill or StairsB5x2
Pushups onto BoxB5x2
BenchBJuggernaut Method, 10s Wave, Intensi[ication Week,
Minimum Prescribed Reps
Military PressB5/3/1, 3s Week, Minimum prescribed reps
Row/PullupsB5x10
Assistance WorkB 2 to 3 sets of 8 to 15 reps for Neck, Shoulders,
Traps, and Arms
AbsB200 Total Reps
Day 2
Explosive Medball Throws x8 reps of each
Diving, Overhead Backwards (OHB), Overhead Forwards
(OHF), Scoop, Rotational, Shot
Tempo Runs/Pushups/Abs
Set 1: 80, 160 yds
Set 2: 80, 160, 160 yds
Set 3: 80, 160, 80 yds
Set 4: 80, 160 yds
SquatBJuggernaut Method, 10s Wave, Intensi[ication Week,
Minimum Prescribed Reps
DeadliftB5/3/1, 3s Week, Minimum Prescribed Reps
Low Back/HamstringsB2 to 3 sets of 8 to 15 reps
AbsB30 seconds on/30 seconds off x8 rounds

Day 3
Extensive Medball ThrowsB1100 Total Reps
AbsB700 Total Reps

Day 4
Sprints with sledB8x10/20/20yds, Full Recovery
Jumps Up Hill or StairsB5x2
Pushups onto BoxB5x2
Military PressBJuggernaut Method, 10s Wave, Intensi[ication
Week, Minimum prescribed reps
BenchB5/3/1, 3s Week, Minimum prescribed reps
Row/PullupsB5x10
Assistance WorkB 2 to 3 sets of 8 to 15 reps for Neck, Shoulders,
Traps, and Arms
AbsB200 Total Reps
 Day 5
Explosive Medball Throws x8 reps of each
Diving, Overhead Backwards (OHB), Overhead Forwards
(OHF), Scoop, Rotational, Shot
Tempo Runs/Pushups/Abs
Set 1: 80, 160 yds
Set 2: 80, 160, 160 yds
Set 3: 80, 160, 80 yds
Set 4: 80, 160, yds
DeadliftBJuggernaut Method, 10s Wave, Intensi[ication Week,
Minimum Prescribed Reps
SquatB5/3/1, 3s Week, Minimum Prescribed Reps
Low Back/HamstringsB2 to 3 sets of 8 to 15 reps
AbsB30 seconds on/30 seconds off x10 rounds

Week 3
Day
1 Sprints with sledB10x10/20/20yds, Full Recovery
Jumps Up Hill or StairsB6x2
Pushups onto BoxB6x2
BenchBJuggernaut Method, 10s Wave, Realization Week
Military PressB5/3/1, 531 Week, Minimum prescribed reps
Row/PullupsB5x10
Assistance WorkB 2 to 3 sets of 8 to 15 reps for Neck, Shoulders,
Traps, and Arms
AbsB250 Total Reps

Day 2 Explosive Medball Throws x6 reps of each

Diving, Overhead Backwards (OHB), Overhead Forwards
(OHF), Scoop, Rotational, Shot
Tempo Runs/Pushups/Abs
Set 1: 2x80 yds
Set 2: 80, 160 yds
Set 3: 80, 160, 160 yds
Set 4: 80, 160 yds
Set 5: 2x80 yds
SquatBJuggernaut Method, 10s Wave, Realization Week
DeadliftB5/3/1, 531 Week, Minimum Prescribed Reps
Low Back/HamstringsB2 to 3 sets of 8 to 15 reps
AbsB30 seconds on/30 seconds off x10 rounds
Day 3
Extensive Medball ThrowsB1200 Total Reps
AbsB800 Total Reps

Day 4
Sprints with sledB10x10/20/20yds, Full Recovery
Jumps Up Hill or StairsB6x2
Pushups onto BoxB6x2
Military PressBJuggernaut Method, 10s Wave, Realization Week
BenchB5/3/1, 531 Week, Minimum prescribed reps
Row/PullupsB5x10
Assistance WorkB 2 to 3 sets of 8 to 15 reps for Neck, Shoulders,
Traps, and Arms
AbsB250 Total Reps

Day 5
Explosive Medball Throws x6 reps of each
Diving, Overhead Backwards (OHB), Overhead Forwards
(OHF), Scoop, Rotational, Shot
Tempo Runs/Pushups/Abs
Set 1: 2x80 yds
Set 2: 80, 160 yds
Set 3: 80, 160, 160 yds
Set 4: 80, 160 yds
Set 5: 2x80 yds
DeadliftBJuggernaut Method, 10s Wave, Realization Week
SquatB5/3/1, 531 Week, Minimum Prescribed Reps
Low Back/HamstringsB2 to 3 sets of 8 to 15 reps
AbsB30 seconds on/30 seconds off x10 rounds
Week 4 (Deload)
Day 1
Sprints with sledB4x10/20/20yds, Full Recovery
Jumps Up Hill or StairsB3x2
Pushups onto BoxB3x2
BenchBJuggernaut Method, Deload
Military PressBDeload
Row/PullupsB3x10
Assistance WorkB 1 to 2 sets of 8 to 15 reps for Neck, Shoulders,
Traps, and Arms
AbsB150 Total Reps

Day 2
Explosive Medball Throws x4 reps of each
Diving, Overhead Backwards (OHB), Overhead Forwards
(OHF), Scoop, Rotational, Shot
Tempo Runs/Pushups/Abs
Set 1: 2x80 yds
Set 2: 80, 160 yds
Set 3: 80, 160, 160 yds
Set 4: 80, 160 yds
Set 5: 2x80 yds
SquatBDeload
DeadliftBDeload
Low Back/HamstringsB1 to 3 sets of 8 to 15 reps
AbsB30 seconds on/30 seconds off x4 rounds

Day 3
Extensive Medball ThrowsB800 Total Reps
AbsB150 Total Reps
 Day 4
Sprints with sledB4x10/20/20yds, Full Recovery
Jumps Up Hill or StairsB3x2
Pushups onto BoxB3x2
Military PressBDeload
BenchBDeload
Row/PullupsB3x10
Assistance WorkB 1 to 3 sets of 8 to 15 reps for Neck, Shoulders,
Traps, and Arms
AbsB150 Total Reps

Day 5
Explosive Medball Throws x4 reps of each
Diving, Overhead Backwards (OHB), Overhead Forwards
(OHF), Scoop, Rotational, Shot
Tempo Runs/Pushups/Abs
Set 1: 2x80 yds
Set 2: 80, 160 yds
Set 3: 80, 160, 160 yds
Set 4: 80, 160 yds
Set 5: 2x80 yds
DeadliftBDeload
SquatBDeload
Low Back/HamstringsB1 to 3 sets of 8 to 15 reps
AbsB30 seconds on/30 seconds off x4 rounds

8s Wave/Alactic Power
Week 1
Day 1
Sprints with Sled 3x6x30 yds, Full Recovery
Jumps on Flat LandB4x2
Drop PushupsB4x2
BenchBJuggernaut Method, 8s Wave, Accumulation Week, Take
[inal set 2B3 reps short of failure
Military PressB5/3/1, 5s Week, Minimum Prescribed Reps
Row/PullupsB5x8
Assistance WorkB2 to 3 sets of 8 to 15 reps for Neck, Shoulders,
Traps, and Arms
AbsB350 Total Reps
Day 2
Explosive Medball Throws x6 reps of each
Diving, OHB, OHF, Scoop, Rotational, Shot
Tempo Runs/Pushups/Abs
Set 1: 2x80 yds
Set 2: 80, 160, 80 yds
Set 3: 80, 160, 160, 80 yds
Set 4: 80, 160, 80 yds
Set 5: 2x80 yds
SquatBJuggernaut Method, 8s Wave, Accumulation Week, Take
[inal set 2B3 reps short of failure
DeadliftB5/3/1, 5s Week, Minimum Prescribed Reps
Low Back/HamstringsB2 to 3 sets of 8 to 15 reps
AbsB30 seconds on/30 seconds off x10 rounds

Day 3
Extensive Medball ThrowsB1300 Total Reps
AbsB900 Total Reps

Day 4
Sprints with Sled 3x6x30 yds, Full Recovery
Jumps on Flat LandB4x2
Drop PushupsB4x2
MilitaryBJuggernaut Method, 8s Wave, Accumulation Week, Take
[inal set 2B3 reps short of failure
BenchB5/3/1, 5s Week, Minimum Prescribed Reps
Row/PullupsB5x8
Assistance WorkB2 to 3 sets of 8 to 15 reps for Neck, Shoulders,
Traps, and Arms
AbsB350 Total Reps
 Day 5
Explosive Medball Throws x6 reps of each
Diving, OHB, OHF, Scoop, Rotational, Shot
Tempo Runs/Pushups/Abs
Set 1: 2x80 yds
Set 2: 80, 160, 80 yds
Set 3: 80, 160, 160, 80 yds
Set 4: 80, 160, 80 yds
Set 5: 2x80 yds
DeadliftBJuggernaut Method, 8s Wave, Accumulation Week, Take
[inal set 2B3 reps short of failure
SquatB5/3/1, 5s Week, Minimum Prescribed Reps
Low Back/HamstringsB2 to 3 sets of 8 to 15 reps
AbsB30 seconds on/30 seconds off x10 rounds

Week 2
Day 1
Sprints with Sled 4x4x30 yds, Full Recovery
Jumps on Flat LandB5x2
Drop PushupsB5x2
BenchBJuggernaut Method, 8s Wave, Intensi[ication Week,
Minimum Prescribed Reps
Military PressB5/3/1, 3s Week, Minimum Prescribed Reps
Row/PullupsB5x8
Assistance WorkB2 to 3 sets of 8 to 15 reps for Neck, Shoulders,
Traps, and Arms
AbsB400 Total Reps

Day 2
Explosive Medball Throws x5 reps of each
Diving, OHB, OHF, Scoop, Rotational, Shot
Tempo Runs/Pushups/Abs
Set 1: 2x80 yds
Set 2: 80, 160, 80 yds
Set 3: 80, 160, 160, 80 yds
Set 4: 80, 160, 80 yds
Set 5: 2x80 yds
SquatBJuggernaut Method, 8s Wave, Intensi[ication Week,
Minimum Prescribed Reps
DeadliftB5/3/1, 3s Week, Minimum Prescribed Reps
Low Back/HamstringsB2 to 3 sets of 8 to 15 reps
AbsB30 seconds on/30 seconds off x12 rounds
Day 3
Extensive Medball ThrowsB1400 Total Reps
AbsB1000 Total Reps

Day 4
Sprints with Sled 4x4x30 yds, Full Recovery
Jumps on Flat LandB5x2
Drop PushupsB5x2
MilitaryBJuggernaut Method, 8s Wave, Intensi[ication Week,
Minimum Prescribed Reps
BenchB5/3/1, 3s Week, Minimum Prescribed Reps
Row/PullupsB5x8
Assistance WorkB2 to 3 sets of 8 to 15 reps for Neck, Shoulders,
Traps, and Arms
AbsB400 Total Reps

Day 5
Explosive Medball Throws x5 reps of each
Diving, OHB, OHF, Scoop, Rotational, Shot
Tempo Runs/Pushups/Abs
Set 1: 2x80 yds
Set 2: 80, 160, 80 yds
Set 3: 80, 160, 160, 80 yds
Set 4: 80, 160, 80 yds
Set 5: 2x80 yds
DeadliftBJuggernaut Method, 8s Wave, Intensi[ication Week,
Minimum Prescribed Reps
SquatB5/3/1, 3s Week, Minimum Prescribed Reps
Low Back/HamstringsB2 to 3 sets of 8 to 15 reps
AbsB30 seconds on/30 seconds off x12 rounds
Week 3
Day 1
Sprints with Sled 5x3x30 yds, Full Recovery
Jumps on Flat LandB6x2
Drop PushupsB6x2
BenchBJuggernaut Method, 8s Wave, Realization Week
Military PressB5/3/1, 531 Week, Minimum Prescribed Reps
Row/PullupsB5x8
Assistance WorkB2 to 3 sets of 8 to 15 reps for Neck, Shoulders,
Traps, and Arms
AbsB450 Total Reps

Day 2
Explosive Medball Throws x4 reps of each
Diving, OHB, OHF, Scoop, Rotational, Shot
Tempo Runs/Pushups/Abs
Set 1: 2x80 yds
Set 2: 80, 160, 80 yds
Set 3: 80, 160, 160, 80 yds
Set 4: 80, 160, 80 yds
Set 5: 2x80 yds
SquatBJuggernaut Method, 8s Wave, Realization Week
DeadliftB5/3/1, 531 Week, Minimum Prescribed Reps
Low Back/HamstringsB2 to 3 sets of 8 to 15 reps
AbsB30 seconds on/30 seconds off x14 rounds

Day 3
Extensive Medball ThrowsB1500 Total Reps
AbsB1100 Total Reps

Day 4
Sprints with Sled 5x3x30 yds, Full Recovery
Jumps on Flat LandB6x2
Drop PushupsB6x2
MilitaryBJuggernaut Method, 8s Wave, Realization Week
BenchB5/3/1, 531 Week, Minimum Prescribed Reps
Row/PullupsB5x8
Assistance WorkB2 to 3 sets of 8 to 15 reps for Neck, Shoulders,
Traps, and Arms
AbsB450 Total Reps
 Day 5
Explosive Medball Throws x4 reps of each
Diving, OHB, OHF, Scoop, Rotational, Shot
Tempo Runs/Pushups/Abs
Set 1: 2x80 yds
Set 2: 80, 160, 80 yds
Set 3: 80, 160, 160, 80 yds
Set 4: 80, 160, 80 yds
Set 5: 2x80 yds
DeadliftBJuggernaut Method, 8s Wave, Realization Week
SquatB5/3/1, 531 Week, Minimum Prescribed Reps
Low Back/HamstringsB2 to 3 sets of 8 to 15 reps
AbsB30 seconds on/30 seconds off x14 rounds

Week 4 (Deload)
Day 1
Sprints with sledB3x3x30 yds, Full Recovery
Jumps On Flat LandB3x2
Drop PushupsB3x2
BenchB Deload
Military PressBDeload
Row/PullupsB3x8
Assistance WorkB 1 to 2 sets of 8 to 15 reps for Neck, Shoulders,
Traps, and Arms
AbsB150 Total Reps

Day 2
Explosive Medball Throws x3 reps of each
Diving, Overhead Backwards (OHB), Overhead Forwards
(OHF), Scoop, Rotational, Shot
Tempo Runs/Pushups/Abs
Set 1: 2x80 yds
Set 2: 80, 160 yds
Set 3: 80, 160, 160 yds
Set 4: 80, 160 yds
Set 5: 2x80 yds
SquatBDeload
DeadliftBDeload
Low Back/HamstringsB1 to 3 sets of 8 to 15 reps
AbsB30 seconds on/30 seconds off x4 rounds
Day 3
Extensive Medball ThrowsB800 Total Reps
AbsB150 Total Reps

Day 4
Sprints with sledB3x3x30 yds, full recovery
Jumps On Flat LandB3x2
Drop PushupsB3x2
Military PressBDeload
BenchBDeload
Row/PullupsB3x8
Assistance WorkB 1 to 3 sets of 8 to 15 reps for Neck, Shoulders,
Traps, and Arms
AbsB150 Total Reps

Day 5
Explosive Medball Throws x3 reps of each
Diving, Overhead Backwards (OHB), Overhead Forwards
(OHF), Scoop, Rotational, Shot
Tempo Runs/Pushups/Abs
Set 1: 2x80 yds
Set 2: 80, 160 yds
Set 3: 80, 160, 160 yds
Set 4: 80, 160 yds
Set 5: 2x80 yds
DeadliftBDeload
SquatBDeload
Low Back/HamstringsB1 to 3 sets of 8 to 15 reps
AbsB30 seconds on/30 seconds off x4 rounds
5s Wave/Alactic Power
Week 1
Day 1
SprintsB3x6x30 yds, full recovery
Jumps on Flat LandB4x3
SquatBJuggernaut Method, 5s Wave, Accumulation Week, Take
Final Set 1 to 2 reps short of failure
DeadliftB5/3/1, 5s Week, Minimum Prescribed Reps
Low Back/HamstringsB2 to 3 sets of 8 to 15 reps
AbsB500 Total Reps

Day 2
Explosive MB Throws x10 each
Diving, OHB, OHF
Positional Tempo Runs/Pushups/Abs
Set 1: 3x80
Set 2: 80, 80, 160, 80
Set 3: 80, 160, 160, 80
Set 4: 80, 160, 80, 80
Set 5: 3x80
Rebound PushupsB4x2
BenchBJuggernaut Method, 5s Wave, Accumulation Week, Take
Final Set 1 to 2 reps short of Failure
Military PressB5/3/1, 5s Week, Minimum Prescribed Reps
Row/PullupsB5x6
Assistance WorkB2 to 3 sets of 8 to 15 reps for Neck, Shoulders,
Traps, Arms
AbsB30 seconds on/30 seconds off x12 rounds

Day 3
Extensive ThrowsB1500 Total
AbsB1000 Total
Day 4
SprintsB3x6x30 yds, full recovery
Jumps on Flat LandB4x3
DeadliftBJuggernaut Method, 5s Wave, Accumulation Week, Take
Final Set 1 to 2 reps short of failure
SquatB5/3/1, 5s Week, Minimum Prescribed Reps
Low Back/HamstringsB2 to 3 sets of 8 to 15 reps
AbsB500 Total Reps

Day 5
Explosive MB Throws x10 each
Scoop, Rotational, Shot
Positional Tempo Runs/Pushups/Abs
Set 1: 3x80
Set 2: 80, 80, 160, 80
Set 3: 80, 160, 160, 80
Set 4: 80, 160, 80, 80
Set 5: 3x80
Rebound PushupsB4x2
Military PressBJuggernaut Method, 5s Wave, Accumulation Week,
Take Final Set 1 to 2 reps short of Failure
BenchB5/3/1, 5s Week, Minimum Prescribed Reps
Row/PullupsB5x6
Assistance WorkB2 to 3 sets of 8 to 15 reps for Neck, Shoulders,
Traps, Arms
AbsB30 seconds on/30 seconds off x12 rounds
Week 2
Day 1
SprintsB4x4x30 yds, full recovery
Jumps on Flat LandB5x3
SquatBJuggernaut Method, 5s Wave, Intensifcation Week,
Minimum Prescribed Reps
DeadliftB5/3/1, 3s Week, Minimum Prescribed Reps
Low Back/HamstringsB2 to 3 sets of 8 to 15 reps
AbsB500 Total Reps

Day 2
Explosive MB Throws x8 each
Diving, OHB, OHF
Positional Tempo Runs/Pushups/Abs
Set 1: 3x80
Set 2: 80, 80, 160, 80
Set 3: 80, 160, 160, 80
Set 4: 80, 160, 80, 80
Set 5: 3x80
Rebound PushupsB5x2
BenchBJuggernaut Method, 5s Wave, Intensi[ication Week,
Minimum Prescribed Reps
Military PressB5/3/1, 3s Week, Minimum Prescribed Reps
Row/PullupsB5x6
Assistance WorkB2 to 3 sets of 8 to 15 reps for Neck, Shoulders,
Traps, Arms
AbsB30 seconds on/30 seconds off x12 rounds

Day 3
Extensive ThrowsB1500 Total
AbsB1000 Total

Day 4
SprintsB4x4x30 yds, full recovery
Jumps on Flat LandB5x3
DeadliftBJuggernaut Method, 5s Wave, Intensi[ication Week,
Minimum Prescribed Reps
SquatB5/3/1, 3s Week, Minimum Prescribed Reps
Low Back/HamstringsB2 to 3 sets of 8 to 15 reps
AbsB500 Total Reps
 Day 5
Explosive MB Throws x8 each
Scoop, Rotational, Shot
Positional Tempo Runs/Pushups/Abs
Set 1: 3x80
Set 2: 80, 80, 160, 80
Set 3: 80, 160, 160, 80
Set 4: 80, 160, 80, 80
Set 5: 3x80
Rebound PushupsB5x2
Military PressBJuggernaut Method, 5s Wave, Intensi[ication Week,
Minimum Prescribed Reps
BenchB5/3/1, 3s Week, Minimum Prescribed Reps
Row/PullupsB5x6
Assistance WorkB2 to 3 sets of 8 to 15 reps for Neck, Shoulders,
Traps, Arms
AbsB30 seconds on/30 seconds off x12 rounds

Week 3
Day 1
SprintsB5x3x30 yds, full recovery
Jumps on Flat LandB6x3
SquatBJuggernaut Method, 5s Wave, Realization Week
DeadliftB5/3/1, 531 Week, Minimum Prescribed Reps
Low Back/HamstringsB2 to 3 sets of 8 to 15 reps
AbsB500 Total Reps

Day 2
Explosive MB Throws x6 each
Diving, OHB, OHF
Positional Tempo Runs/Pushups/Abs
Set 1: 3x80
Set 2: 80, 80, 160, 80
Set 3: 80, 160, 160, 80
Set 4: 80, 160, 80, 80
Set 5: 3x80
Rebound PushupsB6x2
BenchBJuggernaut Method, 5s Wave, Realization Week
Military PressB5/3/1, 531 Week, Minimum Prescribed Reps
Row/PullupsB5x6
Assistance WorkB2 to 3 sets of 8 to 15 reps for Neck, Shoulders,
Traps, Arms
AbsB30 seconds on/30 seconds off x12 rounds
Day 3
Extensive ThrowsB1500 Total
AbsB1000 Total

Day 4
SprintsB5x3x30 yds, full recovery
Jumps on Flat LandB6x3
DeadliftBJuggernaut Method, 5s Wave, Realization Week
SquatB5/3/1, 531 Week, Minimum Prescribed Reps
Low Back/HamstringsB2 to 3 sets of 8 to 15 reps
AbsB500 Total Reps

Day 5
Explosive MB Throws x6 each
Scoop, Rotational, Shot
Positional Tempo Runs/Pushups/Abs
Set 1: 3x80
Set 2: 80, 80, 160, 80
Set 3: 80, 160, 160, 80
Set 4: 80, 160, 80, 80
Set 5: 3x80
Rebound PushupsB6x2
Military PressBJuggernaut Method, 5s Wave, Realization Week
BenchB5/3/1, 531 Week, Minimum Prescribed Reps
Row/PullupsB5x6
Assistance WorkB2 to 3 sets of 8 to 15 reps for Neck, Shoulders,
Traps, Arms
AbsB30 seconds on/30 seconds off x12 rounds
Week 4 (Deload)
Day 1
SprintsB3x3x30 yds, Full Recovery
Jumps On Flat LandB3x2
Rebound PushupsB3x2
BenchB Deload
Military PressBDeload
Row/PullupsB3x8
Assistance WorkB 1 to 2 sets of 8 to 15 reps for Neck, Shoulders,
Traps, and Arms
AbsB150 Total Reps

Day 2
Explosive Medball Throws x3 reps of each
Diving, Overhead Backwards (OHB), Overhead Forwards
(OHF), Scoop, Rotational, Shot
Tempo Runs/Pushups/Abs
Set 1: 2x80 yds
Set 2: 80, 160 yds
Set 3: 80, 160, 160 yds
Set 4: 80, 160 yds
Set 5: 2x80 yds
SquatBDeload
DeadliftBDeload
Low Back/HamstringsB1 to 3 sets of 8 to 15 reps
AbsB30 seconds on/30 seconds off x4 rounds

Day 3
Extensive Medball ThrowsB800 Total Reps
AbsB150 Total Reps
Day 4
SprintsB3x3x30 yds, full recovery
Jumps On Flat LandB3x2
Rebound PushupsB3x2
Military PressBDeload
BenchBDeload
Row/PullupsB3x8
Assistance WorkB 1 to 3 sets of 8 to 15 reps for Neck, Shoulders,
Traps, and Arms
AbsB150 Total Reps

Day 5
Explosive Medball Throws x3 reps of each
Diving, Overhead Backwards (OHB), Overhead Forwards
(OHF), Scoop, Rotational, Shot
Tempo Runs/Pushups/Abs
Set 1: 2x80 yds
Set 2: 80, 160 yds
Set 3: 80, 160, 160 yds
Set 4: 80, 160 yds
Set 5: 2x80 yds
DeadliftBDeload
SquatBDeload
Low Back/HamstringsB1 to 3 sets of 8 to 15 reps
AbsB30 seconds on/30 seconds off x4 rounds
3s Wave/Alactic Capacity
Week 1
Day 1
Positional Start SprintB3x5x15B25 yds, 15B20 seconds between
reps, 2B3 minutes between sets
Prowler Push + SprintB3x5x15B25 yds, 15B20 seconds between
reps, 2B3 minutes between sets
Hurdle HopsB4x3
Explosive Medball Throws x5 each
Diving, OHB
Rebound PushupsB4x2
SquatBJuggernaut Method, 3s Wave, Accumulation Week, Take
[inal set 2B3 reps short of failure
BenchBJuggernaut Method, 3s Wave, Accumulation Week, Take
[inal set 2B3 reps short of failure
Row/PullupsB5x5
AbsB500 Total Reps

Day 2
Positional Tempo Runs/Pushups/Abs
Set 1: 3x80
Set 2: 80, 80, 160, 80
Set 3: 80, 160, 160, 80
Set 4: 80, 160, 80, 80
Set 5: 3x80
Extensive ThrowsB800 Total
AbsB30 seconds on/30 seconds off x14 rounds

Day 3
Explosive Medball Throws x5 each
Diving, OHB
Rebound PushupsB4x2
Assistance WorkB2 to 3 sets of 8 to 15 reps for Neck, Shoulders,
Traps, Arms, Low Back/Hamstrings
AbsB500 Total Reps
Day 4
Positional Tempo Runs/Pushups/Abs
Set 1: 3x80
Set 2: 80, 80, 160, 80
Set 3: 80, 160, 160, 80
Set 4: 80, 160, 80, 80
Set 5: 3x80
Extensive ThrowsB800 Total
AbsB30 seconds on/30 seconds off x14 rounds

Day 5
Positional Start SprintB3x5x15B25 yds, 15B20 seconds between
reps, 2B3 minutes between sets
Prowler Push + SprintB3x5x15B25 yds, 15B20 seconds between
reps, 2B3 minutes between sets
Hurdle HopsB4x3
Explosive Medball Throws x5 each
Diving, OHB
Rebound PushupsB4x2
DeadliftBJuggernaut Method, 3s Wave, Accumulation Week, Take
[inal set 2B3 reps short of failure
MilitaryBJuggernaut Method, 3s Wave, Accumulation Week, Take
[inal set 2B3 reps short of failure
Row/PullupsB5x5
AbsB500 Total Reps
Week 2
Day 1
Positional Start SprintB4x5x15B25 yds, 15B20 seconds between
reps, 2B3 minutes between sets
Prowler Push + SprintB4x5x15B25 yds, 15B20 seconds between
reps, 2B3 minutes between sets
Hurdle HopsB5x3
Explosive Medball Throws x5 each
Diving, OHB
Rebound PushupsB5x2
SquatBJuggernaut Method, 3s Wave, Intensi[ication Week,
Minimum Prescribed Reps
BenchBJuggernaut Method, 3s Wave, Intensi[ication Week,
Minimum Prescribed Reps
Row/PullupsB5x5
AbsB500 Total Reps

Day 2
Positional Tempo Runs/Pushups/Abs
Set 1: 3x80
Set 2: 80, 80, 160, 80
Set 3: 80, 160, 160, 80
Set 4: 80, 160, 80, 80
Set 5: 3x80
Extensive ThrowsB800 Total
AbsB30 seconds on/30 seconds off x14 rounds

Day 3
Explosive Medball Throws x5 each
Diving, OHB
Rebound PushupsB5x2
Assistance WorkB2 to 3 sets of 8 to 15 reps for Neck, Shoulders,
Traps, Arms, Low Back/Hamstrings
AbsB500 Total Reps
Day 4
Positional Tempo Runs/Pushups/Abs
Set 1: 3x80
Set 2: 80, 80, 160, 80
Set 3: 80, 160, 160, 80
Set 4: 80, 160, 80, 80
Set 5: 3x80
Extensive ThrowsB800 Total
AbsB30 seconds on/30 seconds off x14 rounds

Day 5
Positional Start SprintB4x5x15B25 yds, 15B20 seconds between
reps, 2B3 minutes between sets
Prowler Push + SprintB4x5x15B25 yds, 15B20 seconds between
reps, 2B3 minutes between sets
Hurdle HopsB5x3
Explosive Medball Throws x5 each
Diving, OHB
Rebound PushupsB5x2
DeadliftBJuggernaut Method, 3s Wave, Intensi[ication Week,
Minimum Prescribed Reps
MilitaryBJuggernaut Method, 3s Wave, Intensi[ication Week,
Minimum Prescribed Reps
Row/PullupsB5x5
AbsB500 Total Reps
Week 3
Day 1
Positional Start SprintB5x5x15B25 yds, 15B20 seconds between
reps, 2B3 minutes between sets
Prowler Push + SprintB5x5x15B25 yds, 15B20 seconds between
reps, 2B3 minutes between sets
Hurdle HopsB6x3
Explosive Medball Throws x5 each
Diving, OHB
Rebound PushupsB6x2
SquatBJuggernaut Method, 3s Wave, Realization
Week BenchBJuggernaut Method, 3s Wave,
Realization Week Row/PullupsB5x5
AbsB500 Total Reps

Day 2
Positional Tempo Runs/Pushups/Abs
Set 1: 3x80
Set 2: 80, 80, 160, 80
Set 3: 80, 160, 160, 80
Set 4: 80, 160, 80, 80
Set 5: 3x80
Extensive ThrowsB800 Total
AbsB30 seconds on/30 seconds off x14 rounds

Day 3
Explosive Medball Throws x5 each
Diving, OHB
Rebound PushupsB6x2
Assistance WorkB2 to 3 sets of 8 to 15 reps for Neck, Shoulders,
Traps, Arms, Low Back/Hamstrings
AbsB500 Total Reps
 Day 4
Positional Tempo Runs/Pushups/Abs
Set 1: 3x80
Set 2: 80, 80, 160, 80
Set 3: 80, 160, 160, 80
Set 4: 80, 160, 80, 80
Set 5: 3x80
Extensive ThrowsB800 Total
AbsB30 seconds on/30 seconds off x14 rounds

Day 5
Positional Start SprintB5x5x15B25 yds, 15B20 seconds between
reps, 2B3 minutes between sets
Prowler Push + SprintB5x5x15B25 yds, 15B20 seconds between
reps, 2B3 minutes between sets
Hurdle HopsB6x3
Explosive Medball Throws x5 each
Diving, OHB
Rebound PushupsB6x2
DeadliftBJuggernaut Method, 3s Wave, Realization
Week MilitaryBJuggernaut Method, 3s Wave,
Realization Week Row/PullupsB5x5
AbsB500 Total Reps

Week 4 (Deload, week prior to start of Spring Ball)

Day 1
Positional Start SprintB3x5x15B25 yds, 15B20 seconds between
reps, 2B3 minutes between sets
Prowler Push + SprintB3x5x15B25 yds, 15B20 seconds between
reps, 2B3 minutes between sets
Hurdle HopsB3x3
Explosive Medball Throws x5 each
Diving, OHB
Rebound PushupsB3x2
SquatBDeload
BenchBDeload
Row/PullupsB3x5
AbsB150 Total Reps
Day 2
Positional Tempo Runs/Pushups/Abs
Set 1: 3x80
Set 2: 80, 80, 160, 80
Set 3: 80, 160, 160, 80
Set 4: 80, 160, 80, 80
Set 5: 3x80
Extensive ThrowsB500 Total
AbsB30 seconds on/30 seconds off x8 rounds

Day 3
Explosive Medball Throws x5 each
Diving, OHB
Rebound PushupsB3x2
Assistance WorkB2 to 3 sets of 8 to 15 reps for Neck, Shoulders,
Traps, Arms, Low Back/Hamstrings
AbsB150 Total Reps

Day 4
Positional Tempo Runs/Pushups/Abs
Set 1: 3x80
Set 2: 80, 80, 160, 80
Set 3: 80, 160, 160, 80
Set 4: 80, 160, 80, 80
Set 5: 3x80
Extensive ThrowsB500 Total
AbsB30 seconds on/30 seconds off x8 rounds

Day 5
Positional Start SprintB2x5x15B25 yds, 15B20 seconds between
reps, 2B3 minutes between sets
Prowler Push + SprintB2x5x15B25 yds, 15B20 seconds between
reps, 2B3 minutes between sets
Hurdle HopsB3x3
Explosive Medball Throws x5 each
Diving, OHB
Rebound PushupsB3x2
DeadliftBDeload
MilitaryBDeload
Row/PullupsB3x5
AbsB150 Total Reps