Football Advanced Strength Program 44 2.1

Football Advanced Strength & Conditioning Program: W4 D4

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 4 Warm-up

ExerciseReps
2 Rounds Of:
Jumping Jacksx 10
Bodyweight Squatx 10
Bodyweight Good Morningx 10
Push-upsx 10
Straight Leg Sit-upsx 10
Banded SL Pallof Pressx 10e
Banded Anti-Rotate SL RDLx 8e
Banded Anti-Rotate Rev Lungex 5e

Week 4 Day 4 Lift

1 – 3 x 3

Reps% / lbs
3, 3
3, 3

2 – Front Squat

Reps% / lbs
555
465
470
470
470

3 – Pistol Squat

Reps% / lbs
5e
5e
5e

4 – RDL

Reps% / lbs
5
5
5

5 – Bench Press

Reps% / lbs
455
465
370
370

6A – Single Arm DB Incline Bench

Reps% / lbs
7e
7e
7e

6B – Dips

Reps% / lbs
10
10
10

6C – Rear Delt Raise

Reps% / lbs
12
12
12

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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