Football Advanced Strength & Conditioning Program: W2 D4

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
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Week 2 Day 4 Warm-up

Exercise	Reps
2 Rounds Of:
Jumping Jacks	x 10
Bodyweight Squat	x 10
Bodyweight Good Morning	x 10
Push-ups	x 10
Straight Leg Sit-ups	x 10
Banded SL Pallof Press	x 10e
Banded Anti-Rotate SL RDL	x 8e
Banded Anti-Rotate Rev Lunge	x 5e

Week 2 Day 4 Lift

1 – 3 x 3

Reps	% / lbs
3, 3
3, 3

2 – Front Squat

Reps	% / lbs
5	55
6	65
6	70
5	73
5	73
4	75
4	75

3 – Pistol Squat

Reps	% / lbs
5e
5e
5e

4 – RDL

Reps	% / lbs
8
8
5
5

5 – Bench Press

Reps	% / lbs
5	55
4	65
3	72
3	77
3	77
3	80
3	80

6A – Single Arm DB Incline Bench

Reps	% / lbs
7e
7e
7e

6B – Dips

Reps	% / lbs
15
12
10

6C – Rear Delt Raise

Reps	% / lbs
12
12
12

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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