Football Advanced Strength Program 21 2.1

Football Advanced Strength & Conditioning Program: W2 D1

Before Getting Started

  • Always consult a physician before starting any workout program. Do any of the following workouts at your own risk. Read our full Disclaimers Page here.
  • This is an ADVANCED Program. Min. 1-2 years lifting experience suggested to use this program.
  • Coach Horton has 20 years experience as a Collegiate Strength Coach and Sports Scientist. Learn More
  • Want an ad-free, PDF version you can easily print out? Find it here in the Horton Barbell Shop.
  • Finally, if you enjoy the workouts, please share them!

A big Thank You to PROTECHT for sponsoring this program, allowing me to share every rep and every set for free. If you’re working out with an Apple Watch or WHOOP and you’re not using PROTECHT wraps, you’re missing out. Get More Info Here.

Week 2 Day 1 Warm-up

ExerciseDistance
Accelerate (60%)x 30 yards
Accelerate (70%)x 30 yards
Walking High Kickx 20 yards
Walking Knee Tuckx 20 yards
Lateral Groin Skip (right)x 30 yards
Lateral Groin Skip (left)x 30 yards
Inchwormsx 10 yards
Duck Walkx 10 yards
Stiff Legged Boundx 30 yards
Acceleratex 30 yards

Week 2 Day 1 Warm-up

1 – Snatch Complex

Reps% / lbs
5, 5, 5
5, 5, 5

2 – Hang Power Snatch

Reps% / lbs
460
465
470
473
473

3 – Power Clean

Reps% / lbs
455
365
375
380
380
283

4 – Clean Pull

Reps% / lbs
383
383
388
388
388

5 – Pull-ups

Reps% / lbs
10
10
10
10

6A – One Arm Row

Reps% / lbs
8e
8e
8e

6B – Plank

Reps% / lbs
45 seconds
45 seconds
45 seconds

7 – Manual Neck

Reps*% / lbs
10e

*10 reps each forward, backward, side, side


FAQ

What are the numbers and letters before the exercise name?

This is the exercise order for the day. Exercises that share the same number and have letters (Ex. 3A and 3B) are meant to be supersetted.

What does the ‘e’ stand for in 5e?

e stands for “each leg” or “each arm”. You’ll see this on single arm and single leg exercises.

What does the “% / lbs” column mean?

This is the percentage of your max prescribed for this set. If this box is empty, select an appropriate weight based on your strength.

Real Results

“When I played at Temple, Coach Horton played a big role in helping me plan my conditioning and nutrition.
His coaching is one of the reasons that I learned how to train and take care of my body properly. I still use a lot of his advice and coaching points in the NFL today.”
Rock Ya-Sin
Baltimore Ravens
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Football Strength Program

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