Football Dev Strength Program 11

Football Developmental Program – Week 1 Day 1

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 a Developmental Program. Supervision is strongly suggested to use this program.
  • Coach Horton, the creator of this program, 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!

Week 1 Day 1 Warm-up

Half Speed Runx 20 yards
Backwards Runx 20 yards
Walking High Kickx 10 yards
Walking Knee Tuckx 10 yards
Shuffle (right)x 20 yards
Shuffle (left)x 20 yards
Elbow to Anklex 10 yards
3 Steps and Scoopx 10 yards
Stiff Leg Bound2 x 20 yards
3/4 Speed Sprint2 x 20 yards

Week 1 Day 1 Lift

1Box Jumps2 x 5
2Trap Bar Deadlift4 x 5
3ADB Lunge3 x 5
3BInverted Rows3 x 10
4ADB RDL3 x 8
4BDB Curls3 x 10
4CCrunches3 x 25

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

Get a copy of my Developmental Football Program in the Horton Barbell Shop.

  • 8 Weeks / 3 Days per Week
  • INCLUDES Speed and Agility Work
  • Easily Printable PDF
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  • Use Code “DEV60” to Get 60% Off Today

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