Football Advanced Strength Program 22 2.1

Football Advanced Strength & Conditioning Program: W2 D2

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 2 Warm-up

ExerciseReps
Soft Tissue Work – Foam Roller
Calves15 – 20 seconds each
Hamstrings15 – 20 seconds each
Quad15 – 20 seconds each
IT Band15 – 20 seconds each
Groin15 – 20 seconds each
2 Rounds Of:
Supine Straight Leg High Kickx 5e
Iron Crossx 5e
Scorpionsx 5e
Groinersx 5e
Bodyweight SL RDLx 10e
Crossover Lungex 10e

Week 2 Day 2 Lift

1 – 3 x 3

Reps% / lbs
3, 3
3, 3

2 – Back Squat

Reps% / lbs
555
465
472
475
380
380

3 – Floor Slider Leg Curl

Reps% / lbs
6
6
5

4 – DB Step-ups

Reps% / lbs
5e
5e
5e

5 – Incline Bench

Reps% / lbs
655
565
570
574
574
574
574

6A – Push-ups

Reps% / lbs
20
20
20

6B – Band Pushdowns

Reps% / lbs
20
20
20

6C – DB Side Raise

Reps% / lbs
10
10
10

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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