Football Advanced Strength Program 33 2.1

Football Advanced Strength & Conditioning Program: W3 D3

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 3 Day 3 Warm-up

ExerciseDistance
Accelerate (60%)x 30 yards
Forward Skipsx 30 yards
3 Steps and Reachx 20 yards
Quad Pull and Reachx 20 yards
Internal Hip Rotationx 20 yards
External Hip Rotationx 20 yards
Walking High Kickx 20 yards
Prime Timesx 20 yards
Accelerate (70%)x 30 yards
Accelerate (80%)x 30 yards

Week 3 Day 3 Lift

1 – Javorek Complex

Reps% / lbs
3, 3, 3, 3, 3
3, 3, 3, 3, 3

2 – Push Press

Reps% / lbs
460
470
475
475

3 – Clean From Blocks

Reps% / lbs
557
467
372
377
281
281

4 – Trap Bar Pull

Reps% / lbs
481
386
386
386
389

5A – Inverted Row

Reps% / lbs
12
12
12
12

5B – Barbell Shrugs

Reps% / lbs
10
10
10

6A – 21s

Reps% / lbs
21
21
21

6B – Med Ball Twists

Reps% / lbs
20e
20e
20e

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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