Football Advanced Strength Program 32 2.1

Football Advanced Strength & Conditioning Program: W3 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
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  • Finally, if you enjoy the workouts, please share them!

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Week 3 Day 2 Warm-up

ExerciseReps
2 Rounds Of:
Arm Circlesx 10 forward/backward
Banded Shoulder External Rotationx 10e
Lateral Band Walkx 10 right/left
Banded Knee Hip External Rotationx 10 right/left
Banded Bodyweight Squatx 10
Push-up + Rotationx 10 + 5e
Reverse Lunge + Reachx 5e
Abs – Your Choicex 50

Week 3 Day 2 Lift

1 – 3 x 3

Reps% / lbs
3, 3
3, 3

2 – Back Squat

Reps% / lbs
355
365
375
378
281
284

3 – Floor Slider Leg Curl

Reps% / lbs
6
6

4 – DB Step-ups

Reps% / lbs
5e
5e
5e

5 – Incline Bench

Reps% / lbs
555
465
474
377
377
377
377

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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