12-Week Football Strength Program www.eliteathletictraining.

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The Program
Here is your free 12-week football strength-training program. This is a basic strength-training program that will help you develop the physical strength and explosiveness needed to be a good football player. This program is based on the conjugate periodization (aka. Westside) method. This program does not contain any running workouts. It is best used in a pure strength training cycle. I wrote this program with the assumption that you only have access to basic gym equipment. If you do have access to other equipment such as fat gripz, bands, chains, sleds, etc. then feel free to incorporate them into the program where applicable. The program contains four workouts per week. Two upper body workouts and two lower body workouts. You can schedule your workouts something like this: Monday- Upper Body Tuesday- Lower Body Wednesday- Off (recovery work such as stretching, foam rolling etc.) Thursday- Upper Body Friday- Lower Body Saturday- Off (recovery work) Sunday- Off Or this: Monday- Upper Body Tuesday- Off (recovery work such as stretching, foam rolling etc.) Wednesday- Lower Body Thursday- Off (recovery work) Friday- Upper Body Saturday- Lower Body Sunday- Off

Just use the one that fits best into your schedule. Be sure to perform an adequate warm-up and a few dynamic mobility drills before each workout. A sample lower body warm up would look something like this: Jumping Jacks- 15 reps Seal Jumping Jacks- 15 reps Stair running- 3 flights up and down Side Lunges- 10 reps each leg High Kicks- 5 each leg Rollovers into v-sits- 10 reps Groiners- 10 reps Prone Scorpions- 8 reps each leg A sample upper body warm up may look something like this: Jumping Jacks- 15 reps Seal Jumping Jacks- 15 reps External rotations (bands or weight plate)- 10 reps each arm YTWLs- 3 Ys, 3 Ts, 3 Ws, 3Ls Arm Swings- 20 reps Medicine ball chest passes- 2 x 5 tosses On the days that you are working up to a 3 or 5 rep max, start with the bar and add 20-30 lbs until you reach your 3 or 5 rep max. Make sure that you are trying to beat the previous weeks max every time you perform that workout. On the max rep days, try to beat the previous weeks number of reps. At the start of each 3-week mini-cycle lower the weight on all of your assistance exercises. Perfect your form on these exercises during this week. On week 2 you can go all out and week 3 is the time to break your previous bests. Make sure you are getting plenty of food, water, and sleep. If you have a foam roller you should be rolling and stretching everyday. Really become

obsessed with recovery. If you do, I promise your results will improve dramatically. Ok enough talk, here is the program:

Weeks 1-3
Day 1- Upper Body 1) Bench Press- 3 x max reps (choose a weight you can do for 10-12 reps, perform as many reps as possible, when you reach 15 reps, increase the weight 10-15 lbs on the next workout) 2) Chest Supported Rows- 3 x 10 (as heavy as possible) 3a) Lateral Raises- 3 x 10 3b) Face Pulls- 3x 10 4a) Barbell Shrugs- 3 x 10 4b) Triceps Press downs- 3 x 10 (rope) Day 2- Lower Body 1) Barbell Back Squat- work up to a 5 rep max 2) Walking Lunges- 3 x 10 each leg 3) 45 degree back raises- 3 x 10 4a) Hanging Leg Raises- 3 x 15 4b) Decline Sit-ups- 3 x 15 Day 3- Upper Body 1) Close Grip Bench Press- work up to a 5 rep max 2) Pull-ups- 3 x max reps 3a) Bent over lateral raises- 3 x 10 3b) Barbell Curls- 3 x 10

4a) Overhead Triceps Extensions- 3 x 10 4b) Farmers Walks- 3 x 50 yds (use as heavy dumbbells as possible) Day 4- Lower Body 1) Squat Jumps- 5 x 5 2) Good Mornings- 3 x 10 3a) Weighted Cable Crunches- 3 x 10 3b) Dumbbell Side Bends- 3 x 10 4) Reverse Lunges- 3 x 10

Weeks 4-6
Day 1- Upper Body 1) Incline Bench Press- 3 x max reps (choose a weight you can do for 10-12 reps, perform as many reps as possible, when you reach 15 reps, increase the weight 10-15 lbs on the next workout) 2) 1 arm Dumbbell Rows- 3 x 10 (as heavy as possible) 3a) Dumbbell Shoulder Press- 3 x 10 3b) Seated Dumbbell Power Cleans- 3x 10 4a) Behind the Back Barbell Shrugs- 3 x 10 4b) Skull Crushers- 3 x 10 Day 2- Lower Body 1) Deadlift- work up to a 3 rep max 2) Bulgarian Split Squat- 3 x 10 each leg 3) Natural Glute Ham Raise- 3 x 10 4a) Hanging Leg Raises- 3 x 15

4b) Decline Sit-ups- 3 x 15 Day 3- Upper Body 1) Floor Press- work up to a 3 rep max 2) Chin-ups- 3 x max reps 3a) Bent over lateral raises- 3 x 10 3b) DB Hammer Curls- 3 x 10 4a) Bodyweight Dips- 3 x max reps 4b) Dumbbell Shrugs- 3 x 10 (2 sec. pause at the top) Day 4- Lower Body 1) Back Squat- 8 x 2 (use 60% of your 1 rep max and perform lift as explosively as possible) 2) Step Ups- 3 x 10 3) Dumbbell Swings- 3 x 10 4a) Weighted Cable Crunches- 3 x 10 4b) Dumbbell Side Bends- 3 x 10

Weeks 7-9
Day 1- Upper Body 1) Bench Press- 3 x max reps (choose a weight you can do for 10-12 reps, perform as many reps as possible, when you reach 15 reps, increase the weight 10-15 lbs on the next workout) 2) Chest Supported Rows- 3 x 10 (as heavy as possible) 3a) Lateral Raises- 3 x 10 3b) Face Pulls- 3x 10 4a) Barbell Shrugs- 3 x 10

4b) Triceps Press downs- 3 x 10 (straight bar) Day 2- Lower Body 1) Barbell Front Squat- work up to a 5 rep max 2) Walking Lunges- 3 x 10 each leg 3) 45 degree back raises- 3 x 10 4a) Hanging Leg Raises- 3 x 15 4b) Decline Sit-ups- 3 x 15 Day 3- Upper Body 1) Bench Press- work up to a 3 rep max 2) Pull-ups- 3 x max reps 3a) Bent over lateral raises- 3 x 10 3b) Barbell Curls- 3 x 10 4a) Overhead Triceps Extensions- 3 x 10 4b) Farmers Walks- 3 x 50 yds (use as heavy dumbbells as possible) Day 4- Lower Body 1) Squat Jumps- 5 x 5 2) Good Mornings- 3 x 10 3a) Weighted Cable Crunches- 3 x 10 3b) Dumbbell Side Bends- 3 x 10 4) Reverse Lunges- 3 x 10

Weeks 10-12
Day 1- Upper Body

1) Incline Bench Press- 3 x max reps (choose a weight you can do for 10-12 reps, perform as many reps as possible, when you reach 15 reps, increase the weight 10-15 lbs on the next workout) 2) 1 arm Dumbbell Rows- 3 x 10 (as heavy as possible) 3a) Dumbbell Shoulder Press- 3 x 10 3b) Seated Dumbbell Power Cleans- 3x 10 4a) Behind the Back Barbell Shrugs- 3 x 10 4b) Skull Crushers- 3 x 10 Day 2- Lower Body 1) Deadlift- work up to a 3 rep max 2) Bulgarian Split Squat- 3 x 10 each leg 3) Natural Glute Ham Raise- 3 x 10 4a) Hanging Leg Raises- 3 x 15 4b) Decline Sit-ups- 3 x 15 Day 3- Upper Body 1) Floor Press- work up to a 3 rep max 2) Chin-ups- 3 x max reps 3a) Bent over lateral raises- 3 x 10 3b) DB Hammer Curls- 3 x 10 4a) Bodyweight Dips- 3 x max reps 4b) Dumbbell Shrugs- 3 x 10 (2 sec. pause at the top) Day 4- Lower Body 1) Back Squat- 8 x 2 (use 60% of your 1 rep max and perform lift as explosively as possible)

2) Step Ups- 3 x 10 3) Dumbbell Swings- 3 x 10 4a) Weighted Cable Crunches- 3 x 10 4b) Dumbbell Side Bends- 3 x 10