Football Advanced Strength & Conditioning Program: W4 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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Week 4 Day 2 Warm-up

Exercise	Reps
Soft Tissue Work – Foam Roller
Calves	15 – 20 seconds each
Hamstrings	15 – 20 seconds each
Quad	15 – 20 seconds each
IT Band	15 – 20 seconds each
Groin	15 – 20 seconds each

2 Rounds Of:
Supine Straight Leg High Kick	x 5e
Iron Cross	x 5e
Scorpions	x 5e
Groiners	x 5e
Bodyweight SL RDL	x 10e
Crossover Lunge	x 10e

Week 4 Day 2 Lift

1 – 3 x 3

Reps	% / lbs
3, 3
3, 3

2 – Back Squat

Reps	% / lbs
4	55
3	65
3	70
3	70

3 – Floor Slider Leg Curl

Reps	% / lbs
5
5

4 – DB Step-ups

Reps	% / lbs
5e
5e
5e

5 – Incline Bench

Reps	% / lbs
5	55
5	65
4	70
4	70
4	70

6A – Push-ups

Reps	% / lbs
15
15
15

6B – Band Pushdowns

Reps	% / lbs
15
15
15

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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