FOOTBALL
STRENGTH PROGRAM
Let’s Get Rolling!
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Strength Program! If you enjoy the
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Bring the Juice
June 2022
It’s summer time! No school is fun and all, but we have to make the most of our
time off by working to be our best selves. Not only are we in camps getting better at
our positions, but in the weight room we are fine tuning our bodies to be physically
prepared to take on whatever the field is giving us. Lets bring the JUICE all of June!!
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Be apart of our Facebook community where you can ask
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and technique. We are active on the group daily and are more
than happy to answer any questions you have!
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FOOTBALL
STRENGTH PROGRAM
Execution
It is crucial the you follow the program as it is laid out. Pay close attention to the exercises,
sets and reps, rest time, and differences week to week.
4
Days Per Week
4
Weeks Long
60-90
Minutes
Per Workout
Autoregulation
Autoregulation is learning how hard
your body is able to push itself. It
requires you to feel how much to
increase weights in a proper progres-
sion to ensure you are thoroughly
warmed up and able to go as heavy
as you are able without failing on any
sets (unless specified).
Percentage Based Training Watch Here
Percentage based training is an
alternative to autoregulation where the specific weights to be lifted on each set is based on
a percentage of your 1 rep max (1RM) of that lift. All percentages should be based on your
1RM prior to the beginning of the program. If you do not know your 1RM, use autoregulation
instead.
We do not often use percentage based training as we want you to learn autoregulation to
discover how your body reacts and adapts to training on your own.
Video Links Click the exercise name to be redirected to a video of the exercise
Bench Press
1a Massive press!
For a more detailed explanation of the program template,
scroll to the bottom of the program!
FOOTBALL
STRENGTH PROGRAM
Day 1 LOWER BODY
June 2022
Warm Up
Quad to Snatch Press in
Hips Foam Roll Brettzel
Hamstring Hole
1 x 1:00 2 x :30/:30 1 x 1:00 2 x 10
Week 1 Week 2 Week 3 Week 4
Lifting Ramp Ramp Static Ramp
DB Squat Jumps 3x6 3x6 3x6 3x6
1a 10-20lb DBs, fast off the
ground for height
3 x 20 yards 3 x 20 yards 3 x 20 yards 3 x 20 yards
Skips for Height
1b Dynamic and get up
Pause Below Knee 6 x 2 OTM 10 x 1 every 6x2 10 x 1 every
Power Clean 30 secs 30 secs
2a 3 sec pause, rapid elbows
coming through
5 x 2 pause/1 4 x 3 1
all pause, 5 x 2 pause/1 4 x 3 all pause,
Back Squat Pause x5 1x5
rapid rep rapid rep
3a 3 reps total = pause/pause/ unbroken unbroken
rapid no pause
5 x 7/7 5 x 7/7 5 x 7/7 5 x 7/7
3b Dead Bugs
Core
4 x 4/4 4 x 4/4 4 x 4/4 4 x 4/4
Plate Snatch to Box
4a Light weight for reps
Razor Hamstring 4 x 10 4 x 10 4 x 10 4 x 10
4b Curls Chest level, pulling
with the hamstrings
FOOTBALL
STRENGTH PROGRAM
Day 2 UPPER BODY
June 2022
Warm Up
Shoulder Around the Skips with Arm
Roll Upper Back
Backburns World Swings
1 x 1:00 2 x 10 2 x 10 2 x 20m
Week 1 Week 2 Week 3 Week 4
Lifting Ramp Ramp Static Ramp
5x3 5x3 5x3 5x3
Push Off Push Ups
1a Dynamic and Explosive
4x5 4x5 4x5 4x5
Med Ball Bench
1b Snappy
4 x 4 85% 3 x 3 85-90% 3 x 3 85-90% 4 x 4 85%
Bench Press 1 x 9 75% 2 x 7 77% 2 x 7 77% 1 x 9 75%
2a Strong AF
Scap Rows 6x8 5x8 5x8 6x8
2b On Incline bench, squeeze
shoulders tight
DB Z Press 4x9 4x9 4x9 4x9
3a PAUSE ON THE
SHOULDERS
4 x 17 4 x 17 4 x 17 4 x 17
Reclining Rows
3b Feet up on a box
DB Curls 3 x 20 3 x 20 3 x 20 3 x 20
4a Swole
Tricep Plank 3 x 15 3 x 15 3 x 15 3 x 15
4b Extensions
SMASH
FOOTBALL
STRENGTH PROGRAM
Day 3 LOWER BODY
June 2022
Warm Up
Quad to Snatch Press in
Hips Foam Roll Brettzel
Hamstring Hole
1 x 1:00 2 x :30/:30 1 x 1:00 2 x 10
Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp
Seated Jumps 4x3 4x3 4x3 4x3
1a GO!
4x3 4x3 4x3 4x3
Sprint Starts
1b Burst out for 10 yards
10 x 1 10 x 1
Snatch 8 x 2 OTM 5 x 3 65%
every 45 sec every 45 sec
2a Make contact, snappy on
catch
2 x 5/5, 2 x 5/5,
5 x 4/4 4 x 3/3,
2 x 2/2, 2 x 2/2,
Single Leg Squat short rest 1 x 6/6 speed
3a 1 x 8/8 speed 1 x 8/8 speed
Strong!
5 x 7/7 5 x 7/7 5 x 7/7 5 x 7/7
3b Ironklad Abs
Gut work
Good Morning Step 3 x 5/5 3 x 5/5 3 x 5/5 3 x 5/5
4a Up to Box Lighter, fast
knee drive to a box or bench
Ankle Throwdowns 3 x 7/7 3 x 7/7 3 x 7/7 3 x 7/7
4b Placing light Medball
between feet, squeeze tight
FOOTBALL
STRENGTH PROGRAM
Day 4 UPPER BODY
June 2022
Warm Up
Shoulder Around the Skips with Arm
Roll Upper Back
Backburns World Swings
1 x 1:00 2 x 10 2 x 10 2 x 20m
Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp
Half Kneeling DB 4x5 4x5 4x5 4x5
1a Overhead Press
Dynamic Upper
4 x 5/5 4 x 5/5 4 x 5/5 4 x 5/5
Gorilla Push Ups
1b Up and over
3 x 4, 1 x 7, 3 x 4, 1 x 7,
5/4/3/3/7 5/4/3/3/7
Incline Bench 1x8 1x8
2a Keep the elbows tight
Dead Hang Pull Ups 5x5 5x5 5x5 5x5
2b 2 sec pause at the bottom
Curl Holds 3 x 9/9 3 x 9/9 3 x 9/9 3 x 9/9
Hold one DB at 90°, Perfrom
3a curls on other arm then
switch
3 x 12 3 x 12 3 x 12 3 x 12
Miracle Gro
3b SMASH
3 x 15 3 x 15 3 x 15 3 x 15
Trap Shrugs
3c SNATCH GRIP
FOOTBALL
STRENGTH PROGRAM
Program Layout
Ramp means that you should increase
weight each set, pushing yourself to
Exercise Groups/ Supersets go heavier until the last set is the most
Complete all sets from 1a, then move weight that you can do.
to 2a.
For group 3, complete a set of 3a,
then 3b, and alternate between the Static means that every set 3 x 2, 2 x 1
exercises until all sets are completed. should be the same weight.
Typically you should pick a mid Perform 3
Finally move onto 4a and complete all range weight, such as the amount sets of 2, then
sets. you would lift on the 2nd or 3rd set perform 2 sets
of a ramping week. of 1.
Lifting Ramp Ramp Static Ramp
3 x 2, 2 x 1 3 x 2, 2 x 1 4x2 3 x 2, 2 x 1
All 1a No Feet Snatch
Keep Toes Grounded
Sets
All 5 x 2/1 5 x 2/1 4 x 2/1 5 x 2/1
2a Power Clean/Clean
Sets
7,5,3,7,5,3 7,5,3,7,5,3 7,5,3 7,5,3,7,5,3
3a Back Squat
All
Sets 6x4 6x4 3x4 6x4
3b Box Jumps
All 3 x 6/6 3 x 6/6 3 x 6/6 3 x 6/6
Sets 4a Cossack Squats
Rest: 1:00
Weight Log Varying Rep Schemes
Enter the amount Video Links
When every set in an exercise has different
of weight you Click the exercise
reps, we separate the sets with a comma.
lifted here, either title for an
In this example, the first set is 7 reps, the
for each set or the example video of
second 5 reps, the third 3 reps, and so on.
heaviest set. the exercise.
Rest Time The rest Unilateral/ Alternating Complexes In a complex
time provided should be Exercises Some exercises require a of exercises, the number
taken in between each number of reps on each side, either x of reps for each exercise is
set. For supersets, reps on one leg/arm then x reps on the separated by the slash.
perform one exercise other, or alternating between both sides. One exercise should flow
after the other, and take In this example, you will perform 6 right into the next. In this
the rest period after squats on each leg, alternating from case 2 power cleans right
each round. one leg to the other. into 1 full clean.
FOOTBALL
STRENGTH PROGRAM
Terms and Abbreviations
“Clean” and “Snatch”: If the exercise states only clean or snatch, it is indicating doing the full lift,
pulling from the ground and catching at full depth. Any variation from the standard Olympic lift will be
indicated. For example the exercise will be named “Power Clean” if the bar should be caught tall, or
“Hang Clean” if the bar is to start at the knees.
Ramp: You should increase weight each set, pushing yourself to go heavier until the last set is the
most weight that you can do.
Static: Every set should be the same weight. Typically you should pick a mid range weight, such as
the amount you would lift on the 2nd or 3rd set of a ramping week.
Unbroken: Do not pause at the top or the bottom of the rep, make continuous.
OTM: On The Minute. Set a timer and start each set at the start of every minute.
NB: No brush. The bar may not make contact at the hips for cleans and snatches.
NF: No feet. On cleans and snatches your feet may come up on the toes but may not leave the
ground.
BN: Behind the Neck. The bar is set behind the neck rather than a front rack.
NG: Neutral grip. Hold the dumbbells or grip so that your palms are facing each other.
ECC: Eccentric. Lower the weight slowly.
HAF/HAM: Heavy as F**k, as heavy as possible
SL: Single Leg.
DB: Dumbbell.
KB: Kettlebell.
Alt: Alternating.
FOOTBALL
STRENGTH PROGRAM
Learn Proper Lifting Technique
In only 2 minutes each video!
Snatch Full Clean
Watch Here Watch Here
Split Jerk Back Squat
Watch Here Watch Here
Bench Press
Watch Here
FOOTBALL
STRENGTH PROGRAM
