Football Developmental Program – Week 1 Day 2
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 2 Warm-up
Exercise | Distance |
---|---|
Shuffle (Right) | x 20 yards |
Shuffle (Left) | x 20 yards |
Lateral Lunge (Right) | x 10 yards |
Lateral Lunge (Left) | x 10 yards |
High Knee Carioca (Right) | x 20 yards |
High Knee Carioca (Left) | x 20 yards |
Inchworms | x 10 yards |
Duck Walk | x 10 yards |
Zig Zag Run | 2 x 20 yards |
3/4 Speed Sprint | 2 x 20 yards |
Week 1 Day 2 Lift
Exercise | Sets x Reps | |
---|---|---|
1 | Med Ball Cannonballs | 2 x 5 |
2 | Back Squat | 4 x 10 |
3A | Hypers | 3 x 10 |
3B | DB Incline Bench | 3 x 10 |
4A | Plate Raise | 12, 10, 8 |
4B | DB Side Raise | 12, 10, 8 |
4C | Plank | 60, 45, 30 sec |
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.
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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