Football Advanced Strength & Conditioning Program: W7 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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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 7 Day 2 Warm-up

Exercise	Reps
2 Rounds Of:
Arm Circles	x 10 forward/backward
Banded Shoulder External Rotation	x 10e
Lateral Band Walk	x 10 right/left
Banded Knee Hip External Rotation	x 10 right/left
Banded Bodyweight Squat	x 10
Push-up + Rotation	x 10 + 5e
Reverse Lunge + Reach	x 5e
Abs – Your Choice	x 50

Week 7 Day 2 Lift

1 – 3 x 3

Reps	% / lbs
3, 3
3, 3

2 – Back Squat

Reps	% / lbs
3	57
3	67
3	75
2	80
2	85
2	85
2	85

3 – Nordic Hamstring Curl

Reps	% / lbs
7
6

4 – DB Reverse Lunge

Reps	% / lbs
7e
7e
7e

5 – Incline Bench

Reps	% / lbs
4	57
5	64
4	69
4	73
4	77
3	80
3	80

6A – DB Floor Press

Reps	% / lbs
10
10
10

6B – Plank to Push-up

Reps	% / lbs
12
12
12

6C – Band Face Pull

Reps	% / lbs
15
15
15

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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