Football Advanced Strength Program 71 2.1

Football Advanced Strength & Conditioning Program: W7 D1

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 7 Day 1 Warm-up

ExerciseDistance
Accelerate (60%)x 30 yards
Accelerate (70%)x 30 yards
Quad Pull + Reachx 20 yards
RDL Walkx 20 yards
Backward Runx 30 yards
Forward Skipx 30 yards
Stiff Legged Boundx 30 yards
Shuffle (right)x 20 yards
Shuffle (left)x 20 yards
Accelerate (80%)x 30 yards

Week 7 Day 1 Lift

1 – Snatch Complex

Reps% / lbs
5, 5, 5
5, 5, 5

2 – Hang Power Snatch

Reps% / lbs
360
370
373
375
378

3 – Power Clean

Reps% / lbs
357
367
272
277
282
186
186

4 – Clean Pull

Reps% / lbs
386
289
289
292
292

5 – Weighted Pull-ups

Reps% / lbs
10
10
10
10

6A – Renegade Row

Reps% / lbs
8e
8e
8e

6B – Side Plank

Reps% / lbs
30 seconds each side
30 seconds each side
30 seconds each side

7 – Manual Neck

Reps% / lbs
10e*

*10 reps forward, backward and each side

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.

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Football Strength Program

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