32 Week HS Fball - Non-Olympic - XLAthlete

MAXES Name 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 Test Attack Colin Scott Garret Holst Mark Matthews Aidan Scott Alex Demopoulos Bailey
Dodds Eric Law Harrison Archer Michael Pirone Paul Danko Randall Adamson Sean Cannizzaro Taylor Young Defense John Zurlo Nick Gorman Steve Marchetto Cal Kennedy Carson Cannon Harley Brown Kyle Hercher Liam Resch Matt Kramer Nick Eggemeyer Steven Wylie Midfield BEGIN Back Squat 100 550 303 304 305 306 307 308 309 310 311 312 313 314 315 316 317 318 319 320 321 322 323 324 325 326 327 328 329 330 500 Bench 100 350 203 176 205 206 207 208 209 210 211 212 213 214 215 216 217 218 219 220 221 222 223 224 225 226 227 228 229 230 500 Deadlift 100 600 253 254 255 256 257 258 259 260 261 262 263 264 265 266 267 268 269 270 271 272 273 274 275 276 277 278 279 280 500
44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90
MIDDLE
600
600
600
END Cole Nordstrom Theodore MacKenzie Cameron Flint Chace Calkin Chase Carraro Connor Pagnani Drew Babb Hayden Schuette Henry Miketa Jeremy Noble Mike Riis Nick Perfido Peer Fish Sander Aplet Sean Snodgrass Terry Ellis Tyler Ekeroth Tyler Simmens Wes Berg Patric Rogers Goalie Jamie Faus Ryan LaPlante Erik Carter Troy Orzech Lacrosse
700 331 332 333 334 335 336 337 338 339 340 341 342 343 344 345 346 347 348 349 350 351 352 353 354 355 356 357
700 231 232 233 234 235 236 237 238 239 240 241 242 243 244 245 246 247 248 249 250 251 252 253 254 255 256 257
700 281 282 283 284 285 286 287 288 289 290 291 292 293 294 295 296 297 298 299 300 301 302 303 304 305 306 307
91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 137
Attack Colin Scott Garret Holst Mark Matthews Aidan Scott Alex Demopoulos Bailey Dodds Eric Law Harrison Archer Michael Pirone Paul Danko Randall Adamson Sean Cannizzaro Taylor Young Defense John Zurlo Nick Gorman Steve Marchetto Cal Kennedy Carson Cannon Harley Brown Kyle Hercher Liam Resch Matt Kramer Nick Eggemeyer Steven Wylie Midfield Cole Nordstrom Theodore MacKenzie Cameron Flint Chace Calkin Chase Carraro Connor Pagnani Drew Babb Hayden Schuette Henry Miketa Jeremy Noble Mike Riis Nick Perfido Peer Fish Sander Aplet Sean Snodgrass Terry Ellis Tyler Ekeroth Tyler Simmens
358 359 360 361 362 363 364 365 366 367 368 369 370 371 372 373 374 375 376 377 378 379 380 381 382 383 384 385 386 387 388 389 390 391 392 393 394 395 396 397 398 399 400 401 402 403 404
258 259 260 261 262 263 264 265 266 267 268 269 270 271 272 273 274 275 276 277 278 279 280 281 282 283 284 285 286 287 288 289 290 291 292 293 294 295 296 297 298 299 300 301 302 303 304
308 309 310 311 312 313 314 315 316 317 318 319 320 321 322 323 324 325 326 327 328 329 330 331 332 333 334 335 336 337 338 339 340 341 342 343 344 345 346 347 348 349 350 351 352 353 354
138 139 140 141 142 143 144 145 146 147 148 149 150
Wes Berg Patric Rogers Goalie Jamie Faus Ryan LaPlante Erik Carter Troy Orzech tim bob ray Steven Wylie glen
405 406 407 408 409 410 411 412 413 414 415 416 417
305 306 307 308 309 310 311 312 313 314 315 316 317
355 356 357 358 359 360 361 362 363 364 365 366 367
High School Football 32 Week Non-Olympic Program

Warm-Up/ Pre-hab Warm-Up/ Pre-hab Warm-Up/ Pre-hab
XLATHLETE.COM
Dynamic Warm-Up 3-Way Ham Touch X 9/leg Toe Reach Squat X 10 MB Twist X 15 each side MB Toe Touches X 10
Test Week 1 Load 50 - 60 25 - 35 5 - 15
Maxes
SQT 100 BCH 100 DL 100 Week 1 vbbnxb Reps Load Sets Notes each leg 12 20 - 30 2 12 10 - 20 12 10 - 20 T-10 No Rest
Athlete: Day 1 Reps Back Squat 12 Dynamic Lat Pull 12 DB Incline Fly 12 Bike Sprint OR T-10
vbbnxb Sets Notes 2
Day 2
Day 3
Reps
Step-Up DB Twisting Row DB Incline Press

Bike Sprint OR
Alt. Piston Squat Lat Pull Down Bench Press

Bike Sprint OR
Week 1 Load 12 Bodyweight 12 45 - 55 12 50 - 60
Sets 2
vbbnxb Notes each leg
T-10
Bodyweight Squat PB Leg Curl 12 Bench Press 12 DB Curl to Press 12

Bike Sprint OR T-10
No Rest No Weight 50 - 60 5 - 15 2
Bodyweight Squat PB Leg Curl DB Bench Press Reverse Curl

Bike Sprint OR
12 12 12 T-10 12 12 12 T-10 12 12 12 T-10
No Weight 15 - 25 15 - 25
Bodyweight Squat DB RDL 12 DB Incline Press 12 DB Curl to Press 12

Bike Sprint OR
T-10
Bodyweight Squat Alt. Piston Squat 12 Body Weight Sup-Pro Tri Ext 12 5 - 15 MB Twist 12 15-25
Bike Sprint OR T-10
No Rest each leg each side No Rest
Bodyweight Squat Alt. Piston Squat Tricep Push Down Full Bench Curl-Up
Bike Sprint OR
Bodyweight 25 - 35 Bodyweight
No Rest each leg
Bodyweight Squat
DB Walking Lunge 12
Sup-Pro Tri Ext MB Twist

Bike Sprint OR No Rest
12 12
T-10
20 - 30 5 - 15 15-25
No Rest each leg
Bodyweight Squat
Alt. Bench Glute Lift
OH Lateral Raise Gopher U-Abs

Bike Sprint OR
12 12 12 T-10
Bodyweight 5 - 10 25-45
2 each side No Rest
Bodyweight Squat DB RDL OH Lateral Raise MB Twist

Bike Sprint OR
Bodyweight Squat
Alt. Bench Glute Lift 12 Bodyweight Arnold Press 12 10 - 15 Gopher U-Abs 12 25-45 Bike Sprint OR T-10 2
each side No Rest
15
20 5 - 10 15-25
2 each side No Rest
Bodyweight Squat DB Twisting Row 12

Close Grip Push-Up
Bodyweight Squat
Chin Grip Lat Pull Down
Bodyweight Squat
12 Rev Grip Tri Push Down 12 Straight Bar Curl 12 Bike Sprint OR T-10
No Rest 40 - 50 25 - 35 15 - 25 2
Straight Bar Curl

Bike Sprint OR
12 12 T-10
10 - 20 Bodyweight 15 - 25
12 DB Tricep Extension 12 Alternating DB Curl 12 Bike Sprint OR T-10
40 - 50 5 - 15 5 - 15
Bodyweight Squat
No Rest
Bodyweight Squat
No Rest
Bodyweight Squat
No Rest
Complete all sets at one block then move onto the next OR Complete each block one time in order and then repeat
Complete all exercises/workout in order without rest
Program Designed by Kyle Ochsner, MS, ATC, SCCC

XLATHLETE.COM
Test Week 2 Load 50 - 60 25 - 35 5 - 15
Maxes
Athlete: Day 1 Reps Back Squat 14 Dynamic Lat Pull 14 DB Incline Fly 14 Bike Sprint OR T-20
vbbnxb Sets Notes 2
Day 2
Day 3
Reps

Bike Sprint OR

Bike Sprint OR
Sets 2
T-20

Bike Sprint OR T-20

Bike Sprint OR
14 14 14 T-20 14 14 14 T-20 14 14 14 T-20
No Weight 15 - 25 15 - 25

Bike Sprint OR
T-20
Bike Sprint OR T-20
Bike Sprint OR
No Rest each leg
Bodyweight Squat
DB Walking Lunge 14

14 14
T-20
20 - 30 5 - 15 15-25
No Rest each leg
Bodyweight Squat

Bike Sprint OR
14 14 14 T-20
2 each side No Rest

Bike Sprint OR
Bodyweight Squat
each side No Rest
15
20 5 - 10 15-25
2 each side No Rest

Close Grip Push-Up
Bodyweight Squat
Bodyweight Squat
No Rest 40 - 50 25 - 35 15 - 25 2
Straight Bar Curl

Bike Sprint OR
14 14 T-20
10 - 20 Bodyweight 15 - 25
40 - 50 5 - 15 5 - 15
Bodyweight Squat
No Rest
Bodyweight Squat
No Rest
Bodyweight Squat
No Rest

XLATHLETE.COM
Test Week 3 Load 35 - 45 5 - 15 Bodyweight Bodyweight 15 - 20 Bodyweight Bodyweight 10 - 15 Bodyweight 15-25 15 - 25 Bodyweight 10 - 15 Bodyweight 25-45 Bodyweight Bodyweight Bodyweight 20 - 30 45 - 55 5 - 15 5 - 15 25 - 35 Bodyweight 20 - 30 10-20 10 - 20 15 - 25
Maxes
SQT 100 BCH 100 DL 100 Week 3 vbbnxb Reps Load Sets Notes T-20 15 - 25 1 10 sec rest 10 sec rest T-20 5 - 15 10 sec rest T-20 Bodyweight 10 sec rest T-20 15 20 10 sec rest T-20 15 - 20 T-20 Bodyweight 60 sec rest T-20 20 - 30 1 10 sec rest 10 sec rest T-20 10 - 15 10 sec rest T-20 10 - 20 10 sec rest T-20 5 - 15 10 sec rest T-20 Bodyweight T-20 Bodyweight 60 sec rest T-20 Bodyweight 1 10 sec rest 10 sec rest T-20 Bodyweight 10 sec rest T-20 15 - 25 10 sec rest T-20 Bodyweight 10 sec rest T-20 15-25 T-20 Bodyweight 60 sec rest T-20 15 - 25 1 10 sec rest 10 sec rest T-20 10-20 10 sec rest T-20 5 - 10 10 sec rest T-20 25 - 35 10 sec rest T-20 10 - 20 T-20 10-20 60 sec rest T-20 Bodyweight 1 10 sec rest 10 sec rest T-20 10 - 20 10 sec rest T-20 Bodyweight T-20
Athlete: Day 1
Hex Bar DL DB Curl to Press Inverted Row MB Push-Up DB RDL + Shrug Burpees Alt. Piston Squat Arnold Press Cobras MB Twist DB Row
Mountain Climbers
Goblet Squat Bench Dips Plate Row PB Leg Curl V-Ups Alt Scissor Hops Step-Up Lat Pull Down DB Curl to Arnold
DB Tricep Extension
Zercher Good Morning
15-25 Bike Sprint T-20 60 sec rest Perform all (6) exercises in one block in a circuit fashion Go all out on the exercises during the allotted time When one circuit is done rotate to the next circuit Perform all circuits until complete
3 Hurdle Lateral DB Lunge MB Hip Rotation DB Twisting Row T-20 DB Bench Press T-20 KB/DB Swing T-20
Reps T-20 T-20 T-20 T-20 T-20 T-20 T-20 T-20 T-20 T-20 T-20 T-20 T-20 T-20 T-20 T-20 T-20 T-20 T-20 T-20 T-20 T-20 T-20 T-20 T-20 T-20
vbbnxb Sets Notes 1 10 sec rest 10 sec rest 10 sec rest 10 sec rest 10 sec rest 60 sec rest 1 10 sec rest 10 sec rest 10 sec rest 10 sec rest 10 sec rest 60 sec rest 1 10 sec rest 10 sec rest 10 sec rest 10 sec rest 10 sec rest 60 sec rest 1 10 sec rest 10 sec rest 10 sec rest 10 sec rest 10 sec rest 60 sec rest 1 10 sec rest 10 sec rest 10 sec rest 10 sec rest 10 sec rest
Day 2
Day 3
Reps
Messier Front Squat
DB Curl to Arnold Decline Push-Up DB RDL Face Pulls Full Bench Curl-Up Lateral Step-Up Hammer Curls DB Twisting Row
DB Tricep Extension
Bench Dips Burpees Hindu Squat Inverted Row DB Bench Press Alt. Bench Glute Lift MB Twist Metabolic Jumping KB/DB Deadlift MB Hip Rotation Frnt Delt Raise
T-20 T-20 DB Tricep Extension T-20
KB/DB Deadlift Arnold Press DB Twisting Row MB Twist PB Leg Curl 3 Hurdle Lateral DB Lunge Plate Row MB Push-Up Frnt Delt Raise
T-20
T-20
T-20
T-20
T-20
T-20
T-20
T-20
Mountain Climbers T-20
Alt. Piston Squat Inverted Row
T-20
T-20
Zercher Good Morning T-20
Full Bench Curl-Up T-20
DB Bench Fly Hex Bar DL MB Hip Rotation DB RDL + Shrug DB Twisting Row DB Bench Press Burpees Hindu Squat V-Ups
T-20 T-20
T-20
KB/DB Squat Jump Shrug T-20
T-20
T-20
DB Bench Fly
Alt. KB/MB Woodchopper
T-20
T-20
Alt. Piston Squat

Alt DB Shoulder Press
T-20
T-20
Week 3 Load 15 - 25 10 - 15 10 - 20 15-25 Bodyweight Bodyweight 20 - 30 25-45 Bodyweight 5 - 10 5 - 15 Bodyweight Bodyweight Bodyweight 25 - 35 Bodyweight 10 - 20 10-20 35 - 45 10-20 15 - 20 10 - 20 15 - 25 Bodyweight Bodyweight Bodyweight 25 - 35
Sets 1
Alt MB Push-Up DB RDL + Shrug Cobras
15
20
Bodyweight 10-20 60 sec rest 20 sec on 10 sec off for exercises in the circuit Allow 60 sec between circuits for rotation & rest
T-20
10 sec rest 10 sec rest
DB Curl to Arnold T-20 5 - 15 Face Pulls T-20 15 - 20 Alt Scissor Hops T-20 Bodyweight
vbbnxb Notes 10 sec rest 10 sec rest 10 sec rest 10 sec rest 10 sec rest 60 sec rest 10 sec rest 10 sec rest 10 sec rest 10 sec rest 10 sec rest 60 sec rest 10 sec rest 10 sec rest 10 sec rest 10 sec rest 10 sec rest 60 sec rest 10 sec rest 10 sec rest 10 sec rest 10 sec rest 10 sec rest 60 sec rest 10 sec rest 10 sec rest 10 sec rest 10 sec rest 10 sec rest 60 sec rest

XLATHLETE.COM
Test Week 4 Load 35 - 45 5 - 15 Bodyweight Bodyweight 15 - 20 Bodyweight Bodyweight 10 - 15 Bodyweight 15-25 15 - 25 Bodyweight 10 - 15 Bodyweight 25-45 Bodyweight Bodyweight Bodyweight 20 - 30 45 - 55 5 - 15 5 - 15 25 - 35 Bodyweight 20 - 30 10-20 10 - 20 15 - 25
Maxes
SQT 100 BCH 100 DL 100 Week 4 vbbnxb Reps Load Sets Notes T-30 15 - 25 1 10 sec rest 10 sec rest T-30 5 - 15 10 sec rest T-30 Bodyweight 10 sec rest T-30 15 20 10 sec rest T-30 15 - 20 T-30 Bodyweight 60 sec rest T-30 20 - 30 1 10 sec rest 10 sec rest T-30 10 - 15 10 sec rest T-30 10 - 20 10 sec rest T-30 5 - 15 10 sec rest T-30 Bodyweight T-30 Bodyweight 60 sec rest T-30 Bodyweight 1 10 sec rest 10 sec rest T-30 Bodyweight 10 sec rest T-30 15 - 25 10 sec rest T-30 Bodyweight 10 sec rest T-30 15-25 T-30 Bodyweight 60 sec rest T-30 15 - 25 1 10 sec rest 10 sec rest T-30 10-20 10 sec rest T-30 5 - 10 10 sec rest T-30 25 - 35 10 sec rest T-30 10 - 20 T-30 10-20 60 sec rest T-30 Bodyweight 1 10 sec rest 10 sec rest T-30 10 - 20 10 sec rest T-30 Bodyweight T-30
Athlete: Day 1
Hex Bar DL DB Curl to Press Inverted Row MB Push-Up DB RDL + Shrug Burpees Alt. Piston Squat Arnold Press Cobras MB Twist DB Row
Mountain Climbers
Goblet Squat Bench Dips Plate Row PB Leg Curl V-Ups Alt Scissor Hops Step-Up Lat Pull Down DB Curl to Arnold
DB Tricep Extension
15-25 Bike Sprint T-30 60 sec rest Perform all (6) exercises in one block in a circuit fashion Go all out on the exercises during the allotted time When one circuit is done rotate to the next circuit Perform all circuits until complete
3 Hurdle Lateral DB Lunge MB Hip Rotation DB Twisting Row T-30 DB Bench Press T-30 KB/DB Swing T-30
Reps T-30 T-30 T-30 T-30 T-30 T-30 T-30 T-30 T-30 T-30 T-30 T-30 T-30 T-30 T-30 T-30 T-30 T-30 T-30 T-30 T-30 T-30 T-30 T-30 T-30 T-30
vbbnxb Sets Notes 1 10 sec rest 10 sec rest 10 sec rest 10 sec rest 10 sec rest 60 sec rest 1 10 sec rest 10 sec rest 10 sec rest 10 sec rest 10 sec rest 60 sec rest 1 10 sec rest 10 sec rest 10 sec rest 10 sec rest 10 sec rest 60 sec rest 1 10 sec rest 10 sec rest 10 sec rest 10 sec rest 10 sec rest 60 sec rest 1 10 sec rest 10 sec rest 10 sec rest 10 sec rest 10 sec rest
Day 2
Day 3
Reps
Messier Front Squat
DB Curl to Arnold Decline Push-Up DB RDL Face Pulls Full Bench Curl-Up Lateral Step-Up Hammer Curls DB Twisting Row
DB Tricep Extension
KB/DB Deadlift Arnold Press DB Twisting Row MB Twist PB Leg Curl 3 Hurdle Lateral DB Lunge Plate Row MB Push-Up Frnt Delt Raise
T-30
T-30
T-30
T-30
T-30
T-30
T-30
T-30
T-30
T-30
Bench Dips Burpees Hindu Squat Inverted Row DB Bench Press Alt. Bench Glute Lift MB Twist Metabolic Jumping KB/DB Deadlift MB Hip Rotation Frnt Delt Raise
DB Tricep Extension T-30
Mountain Climbers T-30
Alt. Piston Squat Inverted Row
T-30
T-30
Full Bench Curl-Up T-30
DB Bench Fly Hex Bar DL MB Hip Rotation DB RDL + Shrug DB Twisting Row DB Bench Press Burpees Hindu Squat V-Ups
T-30 T-30
T-30
T-30
T-30
DB Bench Fly
Alt. KB/MB Woodchopper
T-30
T-30
Alt. Piston Squat

Alt DB Shoulder Press
T-30
T-30
Week 4 Load 15 - 25 10 - 15 10 - 20 15-25 Bodyweight Bodyweight 20 - 30 25-45 Bodyweight 5 - 10 5 - 15 Bodyweight Bodyweight Bodyweight 25 - 35 Bodyweight 10 - 20 10-20 35 - 45 10-20 15 - 20 10 - 20 15 - 25 Bodyweight Bodyweight Bodyweight 25 - 35
Sets 1
Alt MB Push-Up DB RDL + Shrug Cobras
15
20
Bodyweight 10-20 60 sec rest 30 sec on 10 sec off for exercises in the circuit Allow 60 sec between circuits for rotation & rest
T-30
10 sec rest 10 sec rest
DB Curl to Arnold T-30 5 - 15 Face Pulls T-30 15 - 20 Alt Scissor Hops T-30 Bodyweight
vbbnxb Notes 10 sec rest 10 sec rest 10 sec rest 10 sec rest 10 sec rest 60 sec rest 10 sec rest 10 sec rest 10 sec rest 10 sec rest 10 sec rest 60 sec rest 10 sec rest 10 sec rest 10 sec rest 10 sec rest 10 sec rest 60 sec rest 10 sec rest 10 sec rest 10 sec rest 10 sec rest 10 sec rest 60 sec rest 10 sec rest 10 sec rest 10 sec rest 10 sec rest 10 sec rest 60 sec rest

Dynamic Warm-Up 3-Way Ham Touch X 9/leg Toe Reach Squat X 10 Cuban Press Incline F8 X 8 FWD Leg Cirlces 2X5/leg BKWD Leg Circles 2X5/leg
Test Week 5 Reps Load 5 60 - 65 5 65 - 70 5 70 - 70 5 8 8 10 8 8 15 8 8 8 Bodyweight 25 - 30 55 - 60 Bodyweight 35 - 40 20 - 25 15-25 25 - 30 Manual 15 - 20 vbbnxb Sets Notes 1 1 1 3 3 3 3 3 3 3 3 3 3
XLATHLETE.COM
Dynamic Warm-Up 3-Way Ham Touch X 9/leg Toe Reach Squat X 10 Standing D1 X 6/leg Standing D2 X 6/leg
Dynamic Warm-Up 3-Way Ham Touch X 9/leg Toe Reach Squat X 10 Tea Cup X 6/leg Scap Push-Ups X 10
Maxes
SQT 100 BCH 100 DL 100 Week 5 vbbnxb Reps Load Sets Notes
Athlete: Day 1
Day 2
Day 3
Reps
Back Squat
pair w/
Bench Press
pair w/
5 5 5 5 8 10 8 8
60 - 65 65 - 70 70 - 70 8-12 50 - 55 25-45 10 - 10 25 - 25 20 - 25 Bodyweight Bodyweight 15 - 15 Bodyweight
1 1 1 3 3 3 3 3 3 3 3 3 3 bent knee
Hex Deadlift
or
(see below)
pair w/
Week 5 Load 5 60 - 65 5 65 - 70 5 70 - 70 5 8 8 Bodyweight 60 - 65 45 - 45 25-45 30 - 35 20 - 25 Bodyweight 50 - 55 Manual 15 - 20 30 - 30 30 - 30 30 - 35
Sets 1 1 1 3 3 3 3 3 3 3 3 3 3 1 1 1
vbbnxb Notes
Jump Squat DB Bench Press

pair w/
MB Pass Front Squat

pair w/
Tuck Jumps Close Grip Bench

pair w/
Lat Pull Down

pair w/ Full Bench Curl-Up
SL Calf Raises
pair w/
Dynamic Lat Pull

pair w/
Step-Up
pair w/
Rear Deltoid DB Incline Press
Gopher U-Abs
DB Walking Lunge
pair w/
15 8 8 12 8 8 8 5 5 5
DB RDL
pair w/
MB Twist DB Row
pair w/
Manual Clams
pair w/
DB Curl to Arnold
pair w/ Alt DB Shoulder Press 8 pair w/ Prone Forearm Bridge T-60 PB Leg Curl 8 pair w/ Sup-Pro Tri Ext 10 pair w/ 12 Supermans
In-Line RDL
pair w/
Cobras Barbell BO Row

pair w/
Manual Leg Adduction
pair w/
DB Curl to Arnold
*Hex DL Alternate
Single Leg Squat
Recovery Foam Roller
Recovery
T-30 1 2
Isometric Chest Hold T-30

Lying Wall Leg Shakes T-30
2 2
Recovery Foam Roller Hang Twist
T-30 T-30
1 2

Test Week 6 Reps Load 3 65 - 70 3 70 - 75 3 80 - 85 5 8 8 10 8 8 15 8 8 8 Bodyweight 25 - 30 55 - 60 Bodyweight 35 - 40 20 - 25 15-25 25 - 30 Manual 15 - 20 vbbnxb Sets Notes 1 1 1 3 3 3 3 3 3 3 3 3 3
XLATHLETE.COM
Maxes
Athlete: Day 1
Day 2
Day 3
Reps
Back Squat
pair w/
Bench Press
pair w/
3 3 3 5 8 10 8 8
65 - 70 70 - 75 80 - 85 8-12 55 - 60 25-45 10 - 10 25 - 25 20 - 25 Bodyweight Bodyweight 15 - 15 Bodyweight
1 1 1 3 3 3 3 3 3 3 3 3 3 bent knee
Hex Deadlift
or
(see below)
pair w/
Week 6 Load 3 65 - 70 3 70 - 75 3 80 - 85 5 8 8
Sets 1 1 1 3 3 3 3 3 3 3 3 3 3 1 1 1
vbbnxb Notes

pair w/
MB Pass Front Squat

pair w/

pair w/
60 - 65 45 - 45 25-45 30 - 35 20 - 25 Bodyweight 50 - 55 Manual 15 - 20 30 - 30 35 - 35 40 - 40
Lat Pull Down

SL Calf Raises
pair w/
Dynamic Lat Pull

pair w/
Step-Up
pair w/
Gopher U-Abs
DB Walking Lunge
pair w/
15 8 8 12 8 8 8 3 3 3
DB RDL
pair w/
MB Twist DB Row
pair w/
Manual Clams
pair w/
DB Curl to Arnold
In-Line RDL
pair w/

pair w/
pair w/
DB Curl to Arnold
*Hex DL Alternate
Single Leg Squat
Recovery
T-30 1 2

2 2
T-30 T-30
1 2

Test Week 7 Reps Load 5 70 - 70 3 75 - 80 1+ 85 - 90 Reps completed: 5 8 8 10 8 8 15 8 8 8 Bodyweight 25 - 30 55 - 60 Bodyweight 35 - 40 20 - 25 15-25 25 - 30 Manual 15 - 20 vbbnxb Sets Notes 1 1 1 reps to fatigue 3 3 3 3 3 3 3 3 3 3
XLATHLETE.COM
Maxes
Athlete: Day 1
Day 2
Day 3
Reps
Back Squat
pair w/
Bench Press
pair w/
5 70 - 70 3 75 - 80 1+ 85 - 90 Reps completed: 5 8 10 8 8 8-12 55 - 60 25-45 10 - 10 25 - 25 20 - 25 Bodyweight Bodyweight 15 - 15 Bodyweight
1 1 1 3 3 3 3 3 3 3 3 3 3
Hex Deadlift
or reps to fatigue
(see below)
pair w/
Week 7 Load 5 70 - 70 3 75 - 80 1+ 85 - 90 Reps completed: 5 8 8 15 8 8 12 8 8 8 5 3 1+ Bodyweight 60 - 65 45 - 45 25-45 30 - 35 20 - 25 Bodyweight 50 - 55 Manual 15 - 20 30 - 35 35 - 40 40 - 40
Sets 1 1 1 3 3 3 3 3 3 3 3 3 3 1 1 1
vbbnxb Notes
reps to fatigue

pair w/
MB Pass Front Squat

pair w/

pair w/ bent knee
Lat Pull Down

SL Calf Raises
pair w/
Dynamic Lat Pull

pair w/
Step-Up
pair w/
Gopher U-Abs
DB Walking Lunge
pair w/
DB RDL
pair w/
MB Twist DB Row
pair w/
Manual Clams
pair w/
DB Curl to Arnold
In-Line RDL
pair w/

pair w/
pair w/
DB Curl to Arnold
*Hex DL Alternate
Single Leg Squat
Reps completed:
reps to fatigue
Recovery
T-30 1 2

2 2
T-30 T-30
1 2
Perform as many reps as possible on last set Record number of reps achieved in yellow box.

Test Week 8 Reps Load 5 40 - 45 5 50 - 55 5 60 - 65 5 8 8 10 8 8 15 8 8 8 Bodyweight Choose Choose Bodyweight Choose Choose 15-25 Choose Manual Choose DELOAD Sets Notes 1 1 1 3 3 3 3 3 3 3 3 3 3
XLATHLETE.COM
Maxes
SQT 100 BCH 100 DL 100 Week 8 DELOAD Reps Load Sets Notes
Athlete: Day 1
Day 2
Day 3
Reps
Back Squat
pair w/
Bench Press
pair w/
5 5 5 5 8 10 8 8
40 - 45 50 - 55 60 - 65 8-12 Choose 25-45 Choose Choose Choose Bodyweight Bodyweight Choose Bodyweight
1 1 1 3 3 3 3 3 3 3 3 3 3 bent knee
Hex Deadlift
or
(see below)
pair w/
Week 8 Load 5 40 - 45 5 50 - 55 5 60 - 65 5 8 8 Bodyweight Choose Choose 25-45 Choose Choose Bodyweight Choose Manual Choose 20 - 20 20 - 25 25 - 30
Sets 1 1 1 3 3 3 3 3 3 3 3 3 3 1 1 1
DELOAD Notes

pair w/
MB Pass Front Squat

pair w/

pair w/
Lat Pull Down

SL Calf Raises
pair w/
Dynamic Lat Pull

pair w/
Step-Up
pair w/
Gopher U-Abs
DB Walking Lunge
pair w/
15 8 8 12 8 8 8 5 5 5
DB RDL
pair w/
MB Twist DB Row
pair w/
Manual Clams
pair w/
DB Curl to Arnold
In-Line RDL
pair w/

pair w/
pair w/
DB Curl to Arnold
*Hex DL Alternate
Single Leg Squat
Recovery
T-30 1 2

2 2
T-30 T-30
1 2

XLATHLETE.COM
Dynamic Warm-Up FWD Leg Cirlces 2X5/leg BKWD Leg Circles 2X5/leg Cuban Press Incline F8 X 8 Scap Push-Ups X 10
Dynamic Warm-Up Standing D1 X 6/leg Standing D2 X 6/leg Tea Cup X 6/arm Scap Push-Ups X 10
Maxes
SQT 100 BCH 100 DL 100 Week 9 Week 10 Reps Load Sets Notes
Test Week 9 Reps Load Back Squat 5 55 - 60 paired w/ 3 70 - 75 Sumo Squat to Stand 5 paired w/ Prone Hip Flexor 5 Athlete: Day 1
Week 10 Sets Notes 1 1 2 2 4 4 4 4
Day 2
Day 3
Reps
Back Squat
Paired w/ below cell
5 3 3 3 5 6 9 5 3 3 3 5 12 5 5 6 6 5 6 6
60 80 85 85
- 65
- 85 - 90 - 90
1 1 1 1 3 3 3 1 1 1 1 3 3 3 3 3 3 3 3 3 per leg
Hex Deadlift
paired w/
Quadraped Kick Backs
Week 9 Load 5 55 - 60 3 70 - 75 5 5 4 5 5 10 - 15 80 - 85
Sets 1 1 2 2 4 4 4 4
Week 10 Notes
paired w/
Eccentric Squat
paired w/
4 4 4 4 5 5 5 3 5 6 4 4 4 4 5 10
80 - 85 Bodyweight 10 - 15 Bodyweight 45 - 50 15 - 20 55 - 60 70 - 75 2.5 2.5 - 5 80 - 85 10 - 20 Bodyweight Bodyweight 20 - 25 15 - 20
6:0:0:0 6:0:0:0
assisted
Prone Hip Flexor

paired w/
Bodyweight Manual 10 60 80 85 85
3:0:0:0
Glute Swings Eccentric Hex DL

paired w/
4:0:0:0
Tuck Jumps
paired w/
Partner Neck
paired w/
Broad Jumps
paired w/
DB Squat Jumps
paired w/
0:2:0:0
3-Way Ham Touch Bench Press

DB Squat Jumps
paired w/
0:2:0:0
- 65
- 85 - 90 - 90
Power Step Up
paired w/
Power Step Up
paired w/
5 6 10 10 14 8 8 12 10 10 14 15 - 20 60 - 65 20 - 30 20 - 20
Dynamic Lat Pull

paired w/
4 4 1 1 2 2 4 4 4 4 4 4
3:0:0:0
Rest 2:00
Chin Grip Lat Pull DB Bench Press

paired w/
4 3 3 3 3 3 3 3 3 3
3:0:0:0
Rest 2:00
Curl to Press Bench Press

paired w/
OH LAT Raise + F8
paired w/
10 - 10 10 - 25
U-Abs
paired w/
DB RDL
paired w/
Tea Cup
paired w/
Cuban Press Eccentric Bench

paired w/
Ball Groin Squeeze Glute Bar Lift 6:0:0:0

paired w/
80 - 90 30 - 35 25 - 30 30 - 35 20 - 20 20 - 20
0:2:0:0 3:0:0:0 3:0:0:0
Supermans
Lateral DB Step-Up paired w/
15 - 20 20 - 25
DB Row
paired w/
Arnolds
paired w/
MB Pass
paired w/
Clap Push-Up
paired w/
Incline DB Bench DB Walking Lunge

paired w/
0:2:0:0
V-Ups Zottman Curls

paired w/
15 - 20
Drop Push-Up
paired w/
0:2:0:0
DB Curl to Arnold
paired w/
Dips
paired w/
DB RDL + Row
paired w/
Bent Knee Calf Raise
Sup-Pro Tri Ext

Rest 2:00
SL Calf Raises
Bent Knee

XLATHLETE.COM
Maxes
SQT 100 BCH 100 DL 100 Week 11 Week 12 Reps Load Sets Notes
Isometric Back Squat
Week 12 Sets Notes 1 1 2 2 4 4 4 4
Day 2
Day 3
Reps
Back Squat
3 4 4 4 5 5 5 3 5 6 3 4 4 4 5 10
0:3:0:0 0:3:0:0
assisted
5 3 2 2 2 5 6 9 5 3 2 2 2 5 12 5 5 6 6 5 6 6
60 80 85 90 90
- 65
85 90 95 95
1 1 1 1 1 3 3 3 1 1 1 1 1 3 3 3 3 3 3 3 3 3 per leg
Hex Deadlift
paired w/
Week 11 Load 5 55 - 60 3 70 - 75 5 5 5 5 5 10 - 15 80 - 85
Sets 1 1 2 2 4 4 4 4
Week 12 Notes
paired w/
Prone Hip Flexor

paired w/
Bodyweight Manual 10 60 80 85 90 90 10
0:3:0:0

paired w/
4:0:0:0
paired w/
Tuck Jumps
paired w/
Partner Neck
paired w/
Broad Jumps
paired w/
DB Squat Jumps
paired w/
0:2:0:0

DB Squat Jumps
paired w/
0:2:0:0
- 65
85 90 95 95 10
Power Step Up
paired w/
Power Step Up
paired w/
5 6 10 10 14 8 8 12 10 10 14 15 - 20 60 - 65 20 - 30 20 - 20
Dynamic Lat Pull

paired w/
4 4 1 1 2 2 4 4 4 4 4 4
0:3:0:0
Rest 2:00

paired w/
4 3 3 3 3 3 3 3 3 3
0:3:0:0
Rest 2:00

paired w/
OH LAT Raise + F8
paired w/
U-Abs
paired w/
10 - 25
DB RDL
paired w/
Tea Cup
paired w/
Cuban Press Isometric Bench

paired w/
Ball Groin Squeeze Glute Bar Lift 0:3:0:0

paired w/
80 - 90 30 - 35 25 - 30 30 - 35 20 - 20 20 - 20
0:2:0:0 0:3:0:0 0:3:0:0
Supermans
15 - 20 20 - 25
DB Row
paired w/
Arnolds
paired w/
MB Pass
paired w/
Clap Push-Up
paired w/

paired w/
0:2:0:0
V-Ups Zottman Curls

paired w/
15 - 20
Drop Push-Up
paired w/
0:2:0:0
DB Curl to Arnold
paired w/
Dips
paired w/
DB RDL + Row
paired w/
Sup-Pro Tri Ext

Rest 2:00
SL Calf Raises
Bent Knee

XLATHLETE.COM
Maxes
Week 14 Sets Notes 1 1 2 2 4 4 4 4 Reactive
SQT 100 BCH 100 DL 100 Week 13 Week 14 Reps Load Sets Notes Back Squat 5 60 - 65 1 3 80 - 85 1 Paired w/ below cell 2 85 - 90 1 0:0:0:30 1+1+1 90 - 95 1 1+1+1 90 - 95 1 0:0:0:30
Day 2
Day 3
Reps
Hex Deadlift
paired w/
Week 13 Load 5 55 - 60 3 70 - 75 5 5 5 5 5 10 - 15 75 - 80
Sets 1 1 2 2 4 4 4 4
Week 14 Notes
paired w/
Sport Back Squat

paired w/
3 4 4 4 5 5 5 3 5 6 3 4 4 4 5 10
Prone Hip Flexor

paired w/
5 6 9 5 3 2
1+1+1 1+1+1
Bodyweight Manual 10 60 80 85 90 90 10
3 3 3 1 1 1 1 1 3 3 3 3 3 3 3 3 3 per leg
Glute Swings Hex Deadlift

paired w/
Reactive
Tuck Jumps
paired w/
Partner Neck
paired w/
Broad Jumps
paired w/
DB Squat Jumps
paired w/
0:0:0:0

DB Squat Jumps
paired w/
0:0:0:0
- 65
85 90 95 95 10
Power Step Up
paired w/
Power Step Up
paired w/
5 6 10 10 14 8 8 12 F F 15 15 - 20 F = To Failure 60 - 65 20 - 30 20 - 20
Dynamic Lat Pull

paired w/
4 4 1 1 2 2 4 4 4 4 4 4
0:0:0:0
Rest 2:00
0:0:0:30 0:0:0:30

paired w/
4 3 3 3 3 3 3 3 3 3
0:0:0:0
Rest 2:00

paired w/
OH LAT Raise + F8
paired w/
5 12 5 5 6 6 5 6 6
U-Abs
paired w/
10 - 25
DB RDL
paired w/
Tea Cup
paired w/
Cuban Press Bench Press

paired w/
Ball Groin Squeeze Glute Bar Lift

Reactive paired w/
0:2:0:0
Reactive Reactive
Supermans
80 - 90 30 - 35 25 - 30 30 - 35 20 - 20 20 - 20
15 - 20 20 - 25
DB Row
paired w/
Arnolds
paired w/
MB Pass
paired w/
Clap Push-Up
paired w/

paired w/
0:0:0:0
V-Ups Zottman Curls

paired w/
15 - 20
Drop Push-Up
paired w/
0:0:0:0
DB Curl to Arnold
paired w/
Dips
paired w/
DB RDL + Row
paired w/
Sup-Pro Tri Ext

Rest 2:00
SL Calf Raises
Bent Knee
Reactive = Moving the weight as quickly as possible throughout the entire range of motion of the lift in an
active pushing and pulling motion. Be explosive.

Alex Demopoulos Week 15 DELOAD Reps Load Sets Notes 5 120 - 135 1 5 150 - 165 1 5 180 - 195 1 5 8 8 10 8 8 15 8 8 8 Bodyweight Choose Choose Bodyweight Choose Choose 15-25 Choose Manual Choose 3 3 3 3 3 3 3 3 3 3
XLATHLETE.COM
Maxes
Athlete: Day 1
Day 2
Day 3
Reps
Back Squat
pair w/
Bench Press
pair w/
5 5 5 5 8 10 8 8
1 1 1 3 3 3 3 3 3 3 3 3 3 bent knee
Hex Deadlift
or
(see below)
pair w/
Sets 1 1 1 3 3 3 3 3 3 3 3 3 3 1 1 1
DELOAD Notes

pair w/
MB Pass Front Squat

pair w/

pair w/
Lat Pull Down

SL Calf Raises
pair w/
Dynamic Lat Pull

pair w/
Step-Up
pair w/
Gopher U-Abs
DB Walking Lunge
pair w/
15 8 8 12 8 8 8 5 5 5
DB RDL
pair w/
MB Twist DB Row
pair w/
Manual Clams
pair w/
DB Curl to Arnold
In-Line RDL
pair w/

pair w/
pair w/
DB Curl to Arnold
*Hex DL Alternate
Single Leg Squat
Recovery
T-30 1 2

2 2
T-30 T-30
1 2

Test Week 16 Reps Load 12 60 - 65 12 12 12 12 12 12 Bodyweight 20 - 25 45 - 50 45 - 50 10 15 - 20 10 - 15 10 - 25 20 - 20 25 - 45 Bodyweight 15 vbbnxb Sets Notes 3 2 2 3 2 2 2 2 2 2 2 2 Rest 1:30 Rest 1:30 Rest 1:30 Rest 1:30
XLATHLETE.COM
Maxes
SQT 100 BCH 100 DL 100 Week 16 vbbnxb Reps Load Sets Notes 12 45 - 50 3
Athlete: Day 1
Day 2
Day 3
Reps
Back Squat
paired w/
Front Squat
paired w/
Hex Deadlift
paired w/
Week 16 Load 12 65 - 70 12 Manual 20 - 25 50 - 55 45 - 50 15 - 20 Bodyweight 15 - 20 15 - 45 50 - 55 Bodyweight
Sets 3 2 2 3 2 2 2 2 2 2 2 2
vbbnxb Notes
Prone Hip Flexor

paired w/
Ball Groin Squeeze 12

paired w/
2 5 - 5 60 - 65 5 - 5 15 - 20 15 - 20 15 - 20 Bodyweight 15 - 15 45 - 45 10 - 25 2 3 2 2 2 2 2 2 2 2
0:2:0:0
Rest 1:30
Partner Neck
paired w/
DB Row Incline Bench

paired w/
Full Cans Bench Press

paired w/
12 12
12 Wide Kroc Row Close Grip Bench 12 paired w/
Rest 1:30
Lat Pull Down

paired w/
OH LAT Raise + F8 12
paired w/
Chin Grip Lat Pull 12

paired w/ Rest 1:30
In-Line RDL DB Step-Up

paired w/
SL Calf Raises DB Walking Lunge

paired w/
12 12 12 12 12 12 12
DB RDL Alt. Piston Squat

paired w/
12 12 12 20 12 12
Rest 1:30
DB Curl to Arnold 12
paired w/
Sup-Pro Tri Ext

paired w/
Arnolds
paired w/ Rest 1:30
Gopher U-Abs JM Press

paired w/
20 12 12 12
Supermans Zottman Curls

paired w/
MB Twist Dips
paired w/
Rest 1:30
Bench Glute Lift

paired w/ Full Bench Curl-Up
PB Leg Curl
paired w/ Rest 1:30
paired w/
Incline OH Sit-Up
Prone Forearm Bridge T-45 Bodyweight
Rest 1:30
Recovery
T-30 1 2

2 2
T-30 T-30
1 2

XLATHLETE.COM
Maxes
Athlete: Day 1
Day 2
Day 3
Reps
Back Squat
paired w/
Front Squat
paired w/
Hex Deadlift
paired w/
Week 17 Load 10 70 - 75 12 Manual 20 - 25 55 - 60 45 - 50 15 - 20 Bodyweight 15 - 20 15 - 45 50 - 55 Bodyweight
Sets 3 3 3 3 3 3 3 3 3 3 3 3
vbbnxb Notes
Prone Hip Flexor

paired w/

paired w/
3 5 - 5 65 - 70 5 - 5 15 - 20 15 - 20 15 - 20 Bodyweight 15 - 15 45 - 45 10 - 25 3 3 3 3 3 3 3 3 3 3
0:2:0:0
Rest 1:30
Partner Neck
paired w/

paired w/

paired w/
12 10
Rest 1:30
Lat Pull Down

paired w/
paired w/

paired w/ Rest 1:30

paired w/

paired w/
12 12 12 12 12 12 12

paired w/
12 12 12 20 12 12
Rest 1:30
paired w/
Sup-Pro Tri Ext

paired w/
Arnolds
paired w/ Rest 1:30

paired w/
20 12 12 12

paired w/
MB Twist Dips
paired w/
Rest 1:30
Bench Glute Lift

PB Leg Curl
paired w/ Rest 1:30
paired w/
Incline OH Sit-Up
Rest 1:30
Recovery
T-30 1 2

2 2
T-30 T-30
1 2

XLATHLETE.COM
Maxes
Athlete: Day 1
Day 2
Day 3
Reps
Back Squat
paired w/
Front Squat
paired w/
Hex Deadlift
paired w/
Week 18 Load 8 75 - 80 Manual 25 - 30 60 - 65 50 - 55 20 - 25 10 25
Sets 3 3 3 3 3 3 3 3 3 3 3 3
vbbnxb Notes
Prone Hip Flexor

paired w/

paired w/
3 5 - 10 70 - 75 5 - 5 20 - 20 20 - 20 15 - 20 Bodyweight 15 - 20 50 - 50 15 - 30 3 3 3 3 3 3 3 3 3 3
0:2:0:0
Rest 2:00
Partner Neck
paired w/
10

paired w/

paired w/
10 8
Rest 2:00
Lat Pull Down

paired w/
paired w/

paired w/ Rest 2:00

paired w/

paired w/
10 10 10 15 10 10 14

paired w/
10 10 10 24 10 10
Rest 2:00
paired w/
Sup-Pro Tri Ext

paired w/
Arnolds
paired w/ Rest 2:00
20 - 20 15 - 45 55 - 60 Bodyweight

paired w/
20 10 10 14

paired w/
MB Twist Dips
paired w/ PB Single Leg Curl paired w/
Rest 2:00
Bench Glute Lift

paired w/
Incline OH Sit-Up
Rest 2:00
Rest 2:00
Recovery
T-30 1 2

2 2
T-30 T-30
1 2

XLATHLETE.COM
Maxes
Athlete: Day 1
Day 2
Day 3
Reps
Back Squat
paired w/
Front Squat
paired w/
Hex Deadlift
paired w/
Week 19 Load 6 80 - 85 Manual 25 - 30 65 - 70 50 - 55 20 - 25 10 25
Sets 3 3 3 3 3 3 3 3 3 3 3 3
vbbnxb Notes
Prone Hip Flexor

paired w/

paired w/
3 5 - 10 75 - 80 5 - 5 20 - 20 20 - 20 15 - 20 Bodyweight 15 - 20 50 - 50 15 - 30 3 3 3 3 3 3 3 3 3 3
0:2:0:0
Rest 2:00
Partner Neck
paired w/
10

paired w/

paired w/
10 6
Rest 2:00
Lat Pull Down

paired w/
paired w/

paired w/ Rest 2:00

paired w/

paired w/
10 10 10 15 10 10 14

paired w/
10 10 10 24 10 10
Rest 2:00
paired w/
Sup-Pro Tri Ext

paired w/
Arnolds
paired w/ Rest 2:00
20 - 20 15 - 45 55 - 60 Bodyweight

paired w/
20 10 10 14

paired w/
MB Twist Dips
paired w/ PB Single Leg Curl paired w/
Rest 2:00
Bench Glute Lift

paired w/
Incline OH Sit-Up
Rest 2:00
Rest 2:00
Recovery
T-30 1 2

2 2
T-30 T-30
1 2

Test Week 20 Reps Load 5 80 - 85 8 8 5 8 8 8 8 20 8 8 16 Bodyweight 30 - 35 65 - 70 55 - 60 15 20 - 25 15 - 20 20 - 35 25 - 25 75 - 80 Bodyweight 20 vbbnxb Sets Notes 3 3 3 3 3 3 3 3 3 3 3 3
XLATHLETE.COM
Maxes
Athlete: Day 1
Day 2
Day 3
Reps
Back Squat
paired w/
Front Squat
paired w/
Hex Deadlift
paired w/
Week 20 Load 5 85 - 90 8 8 5 8 8 8 8 Manual 30 - 35 70 - 75 55 - 60 20 - 25 25 25
Sets 3 3 3 3 3 3 3 3 3 3 3 3
vbbnxb Notes
Prone Hip Flexor

paired w/

paired w/
3 5 - 10 80 - 85 5 - 5 20 - 25 20 - 25 20 - 25 Bodyweight 20 - 20 50 - 55 15 - 30 3 3 3 3 3 3 3 3 3 3
0:2:0:0
Partner Neck
paired w/

paired w/

paired w/
10 5 8 10 8 8 15 8 8 16
Wide Kroc Row Close Grip Bench

paired w/
Lat Pull Down

paired w/
OH LAT Raise + F8
paired w/
Chin Grip Lat Pull

paired w/

paired w/

paired w/
DB RDL
Bulgarian DB Squat paired w/
DB Curl to Arnold
paired w/
Sup-Pro Tri Ext

paired w/
Arnolds
paired w/
20 - 25 15 - 45 60 - 65 Bodyweight

paired w/

paired w/
MB Twist Dips
paired w/
30 8 8
Glute Bar Lift

Nordic Ham Curls

paired w/
Assisted
paired w/
Incline OH Sit-Up
Recovery
T-30 1 2

2 2
T-30 T-30
1 2

Test Week 21 Reps Load 4 85 - 90 8 8 4 8 8 8 8 20 8 8 16 Bodyweight 30 - 35 70 - 75 55 - 60 15 20 - 25 15 - 20 20 - 35 25 - 25 75 - 80 Bodyweight 20 vbbnxb Sets Notes 4 3 3 4 3 3 3 3 3 3 3 3
XLATHLETE.COM
Maxes
Athlete: Day 1
Day 2
Day 3
Reps
Back Squat
paired w/
Front Squat
paired w/
Hex Deadlift
paired w/
Week 21 Load 4 90 - 95 8 8 4 8 8 8 8 Manual 30 - 35 75 - 80 55 - 60 20 - 25 25 25
Sets 4 3 3 4 3 3 3 3 3 3 3 3
vbbnxb Notes
Prone Hip Flexor

paired w/

paired w/
3 5 - 10 85 - 90 5 - 5 20 - 25 20 - 25 20 - 25 Bodyweight 20 - 20 50 - 55 15 - 30 3 4 3 3 3 3 3 3 3 3
0:2:0:0
Partner Neck
paired w/

paired w/

paired w/
10 4 8 10 8 8 15 8 8 16

paired w/
Lat Pull Down

paired w/
OH LAT Raise + F8
paired w/
Chin Grip Lat Pull

paired w/

paired w/

paired w/
DB RDL
DB Curl to Arnold
paired w/
Sup-Pro Tri Ext

paired w/
Arnolds
paired w/
20 - 25 15 - 45 60 - 65 Bodyweight

paired w/

paired w/
MB Twist Dips
paired w/
30 8 8
Glute Bar Lift

Nordic Ham Curls

paired w/
Assisted
paired w/
Incline OH Sit-Up
Recovery
T-30 1 2

2 2
T-30 T-30
1 2

Test Week 22 Reps Load 4 85 - 90 3 85 - 90 3 paired w/ 90 30 - 35 75 - 80 60 - 65 20 25 - 25 20 - 25 20 - 35 25 - 30 80 - 85 Bodyweight 20 95 vbbnxb Sets Notes 1 1 3 3 4 3 paired w/ 6 6 6 20 6 6 18 3 3 3 3 3 3 3
XLATHLETE.COM
Maxes
Athlete: Day 1
Day 2
Day 3
Reps
Back Squat
Front Squat
paired w/
Hex Deadlift
Week 22 Load 4 90 - 95 3 90 - 95 3 95 100
Sets 1 1 3 3 4 3 3 3 3 3 3 3 3
vbbnxb Notes

paired w/
3 5 85 85 90 - 10 3 1 1
0:2:0:0
paired w/

paired w/
6 3 6
Lat Pull Down

paired w/
10 4 3 3 10 6 6 15 6 6 18
- 90
- 90 - 95

paired w/
6 3 6 6 6 6 30 6 6
30 - 35 80 - 85 60 - 65 25 - 30 25 30
Chin Grip Lat Pull

paired w/ 3 3 3 3 3 3 3

paired w/

paired w/
25 - 30 25 - 25 25 - 25 Bodyweight 20 - 25 55 - 55 15 - 30
DB RDL
DB Curl to Arnold
paired w/
Sup-Pro Tri Ext

paired w/
Arnolds
paired w/
25 - 25 15 - 45 65 - 70 Bodyweight

paired w/

paired w/
MB Twist Dips
paired w/
Glute Bar Lift

Nordic Ham Curls

paired w/
paired w/
Incline OH Sit-Up
Recovery
T-30 1 2

2 2
T-30 T-30
1 2

Test Week 23 Reps Load 4 85 - 90 3 85 - 90 2 paired w/ 95 100 vbbnxb Sets Notes 1 1 3 3 4 3 paired w/ 6 6 6 20 6 6 18 20 25 - 25 20 - 25 20 - 35 25 - 30 80 - 85 Bodyweight 20 3 3 3 3 3 3 3
XLATHLETE.COM
Maxes
Athlete: Day 1
Day 2
Day 3
Reps
Back Squat
Front Squat
paired w/
Hex Deadlift
Week 23 Load 4 90 - 95 3 90 - 95 2 100 105
Sets 1 1 3 3 4 3 3 3 3 3 3 3 3
vbbnxb Notes

paired w/
3 5 85 85 95 - 10 3 1 1 3 3 3 3 3 3 3 3
0:2:0:0
paired w/

paired w/
6 2 6
30 - 35 80 - 85 60 - 65
Lat Pull Down

paired w/
10 4 3 2 10 6 6 15 6 6 18
- 90
- 90 - 100

paired w/
6 2 6 6 6 6 30 6 6
30 - 35 85 - 90 60 - 65 25 - 30 25 30
Chin Grip Lat Pull

paired w/

paired w/

paired w/
25 - 30 25 - 25 25 - 25 Bodyweight 20 - 25 55 - 55 15 - 30
DB RDL
DB Curl to Arnold
paired w/
Sup-Pro Tri Ext

paired w/
Arnolds
paired w/
25 - 25 15 - 45 65 - 70 Bodyweight

paired w/

paired w/
MB Twist Dips
paired w/
Glute Bar Lift

Nordic Ham Curls

paired w/
paired w/
Incline OH Sit-Up
Recovery
T-30 1 2

2 2
T-30 T-30
1 2

Test Week 24 Reps Load 5 40 - 45 5 50 - 55 5 60 - 65 5 8 8 10 8 8 15 8 8 8 Bodyweight Choose Choose Bodyweight Choose Choose 15-25 Choose Manual Choose DELOAD Sets Notes 1 1 1 3 3 3 3 3 3 3 3 3 3
XLATHLETE.COM
Maxes
Athlete: Day 1
Day 2
Day 3
Reps
Back Squat
pair w/
Bench Press
pair w/
5 5 5 5 8 10 8 8
1 1 1 3 3 3 3 3 3 3 3 3 3 bent knee
Hex Deadlift
or
(see below)
pair w/
Sets 1 1 1 3 3 3 3 3 3 3 3 3 3 1 1 1
DELOAD Notes

pair w/
MB Pass Front Squat

pair w/

pair w/
Lat Pull Down

SL Calf Raises
pair w/
Dynamic Lat Pull

pair w/
Step-Up
pair w/
Gopher U-Abs
DB Walking Lunge
pair w/
15 8 8 12 8 8 8 5 5 5
DB RDL
pair w/
MB Twist DB Row
pair w/
Manual Clams
pair w/
DB Curl to Arnold
In-Line RDL
pair w/

pair w/
pair w/
DB Curl to Arnold
*Hex DL Alternate
Single Leg Squat
Recovery
T-30 1 2

2 2
T-30 T-30
1 2

XLATHLETE.COM
Maxes
Test Week 25 Reps Load Back Squat 16 50 - 60 Dynamic Lat Pull 16 25 - 35 DB Incline Fly 16 5 - 15 Bike Sprint OR T-20 Athlete: Day 1
vbbnxb Sets Notes 2
Day 2
Day 3
Reps

Bike Sprint OR

Bike Sprint OR
Sets 2
T-20

Bike Sprint OR T-20

Bike Sprint OR
16 16 16 T-20 16 16 16 T-20 16 16 16 T-20
No Weight 15 - 25 15 - 25

Bike Sprint OR
T-20
Bike Sprint OR T-20
Bike Sprint OR
No Rest each leg
Bodyweight Squat
DB Walking Lunge 16

16 16
T-20
20 - 30 5 - 15 15-25
No Rest each leg
Bodyweight Squat

Bike Sprint OR
16 16 16 T-20
2 each side No Rest

Bike Sprint OR
Bodyweight Squat
each side No Rest
15
20 5 - 10 15-25
2 each side No Rest

Close Grip Push-Up
Bodyweight Squat
Bodyweight Squat
No Rest 40 - 50 25 - 35 15 - 25 2
Straight Bar Curl

Bike Sprint OR
16 16 T-20
10 - 20 Bodyweight 15 - 25
40 - 50 5 - 15 5 - 15
Bodyweight Squat
No Rest
Bodyweight Squat
No Rest
Bodyweight Squat
No Rest

XLATHLETE.COM
Maxes
Test Week 26 Reps Load Back Squat 13 50 - 60 Dynamic Lat Pull 13 25 - 35 DB Incline Fly 13 5 - 15 Bike Sprint OR T-30 Athlete: Day 1
vbbnxb Sets Notes 3
Day 2
Day 3
Reps

Bike Sprint OR

Bike Sprint OR
Sets 3
T-30

Bike Sprint OR T-30

Bike Sprint OR
13 13 13 T-30 13 13 13 T-30 13 13 13 T-30
No Weight 15 - 25 15 - 25

Bike Sprint OR
T-30
Bike Sprint OR T-30
Bike Sprint OR
No Rest each leg
Bodyweight Squat
DB Walking Lunge 13

13 13
T-30
20 - 30 5 - 15 15-25
No Rest each leg
Bodyweight Squat

Bike Sprint OR
13 13 13 T-30
3 each side No Rest

Bike Sprint OR
Bodyweight Squat
each side No Rest
15
20 5 - 10 15-25
3 each side No Rest

Close Grip Push-Up
Bodyweight Squat
Bodyweight Squat
No Rest 40 - 50 25 - 35 15 - 25 3
Straight Bar Curl

Bike Sprint OR
13 13 T-30
10 - 20 Bodyweight 15 - 25
40 - 50 5 - 15 5 - 15
Bodyweight Squat
No Rest
Bodyweight Squat
No Rest
Bodyweight Squat
No Rest

XLATHLETE.COM
Maxes
Eccentric Sport Squat
Week 28 Sets Notes 1 1 2 2 4 4 4 4
SQT 100 BCH 100 DL 100 Week 27 Week 28 Reps Load Sets Notes Back Squat 5 60 - 65 1 3 70 - 75 1 Paired w/ below cell 3 80 - 85 2
Day 2
Day 3
Reps
Hex Deadlift
paired w/
Week 27 Load 5 55 - 60 3 70 - 75 5 5 4 5 5 5 - 10 55 - 60
Sets 1 1 2 2 4 4 4 4
Week 28 Notes
paired w/
4 4 4 4 5 5 5 3 5 5 4 4 4 4 5 10
70 - 75 Bodyweight 10 - 15 Bodyweight 45 - 50 15 - 20 55 - 60 70 - 75 2.5 10 - 10 70 - 75 10 - 20 Bodyweight Bodyweight 20 - 25 15 - 20
6:0:0:0 6:0:0:0
Contra Ecc Hip Flxr

paired w/
5 6 9 5 3 3
Bodyweight Manual 10 60 - 65 70 - 75 80 - 85
3 3 3 1 1 2
3:0:0:0

paired w/
4:0:0:0
paired w/
Tuck Jumps
paired w/ DB Squat Drp Jmp paired w/
Partner Neck
paired w/
Broad Jumps
per leg paired w/ DB Split Drop Jumps paired w/ 15 yrd Sprint paired w/
0:2:0:0

0:2:0:0
Power Step Up
paired w/
5 6 10 6 14 8 8 12 10 10 14 15 - 20 60 - 65 20 - 30 55 - 60
Dynamic Lat Pull

paired w/
4 4 1 1 2 2 4 4 4 4 4 4
3:0:0:0
Rest 2:00
Chin Grip Lat Pull Cuban Press

paired w/ 6 12 5 6 6 6 5 6 6 2.5 - 5 25 - 35 3 3 3 3 3 3 3 3 3
4 3 3 3 3 3 3 3 3 3
3:0:0:0
Rest 2:00

paired w/
DB Bench Press
paired w/
U-Abs
paired w/
Glute Bar Lift

paired w/
3:0:0:0
Tea Cup
paired w/ OH LAT Raise + F8
Ball Groin Squeeze Nordic Ham Curls 6:0:0:0

paired w/
Bodyweight 30 - 35 25 - 30 30 - 35 20 - 20 20 - 20
0:2:0:0 4:0:0:0 3:0:0:0
Supermans
15 - 20 20 - 25
Eccentric Bench
paired w/
DB Row
paired w/
Arnolds
paired w/
MB Pass
paired w/
Clap Push-Up
paired w/

paired w/
0:2:0:0
V-Ups Zottman Curls

paired w/
15 - 20
Drop Push-Up
paired w/
0:2:0:0
DB Curl to Arnold
paired w/
Dips
paired w/
DB RDL + Row
paired w/
Sup-Pro Tri Ext

Rest 2:00
SL Calf Raises
Bent Knee

XLATHLETE.COM
Maxes
Isometric Sport Squat
Week 30 Sets Notes 1 1 2 2 4 4 4 4
Day 2
Day 3
Reps
Hex Deadlift
paired w/
Week 29 Load 5 55 - 60 3 70 - 75 5 5 4 5 5 5 - 10 Max Effort
Sets 1 1 2 2 4 4 4 4
Week 30 Notes
paired w/
4 4 4 4 5 5 5 3 5 5 4 4 4 4 5 10
0:3:0:0 0:3:0:0
Contra Iso Hip Flxr

paired w/
5 6 9 5 3 3
Bodyweight Manual 10 60 - 65 70 - 75 80 - 85
3 3 3 1 2 3
0:2:0:0
Glute Swings Isometric Hex DL

paired w/
0:3:0:0
paired w/
Tuck Jumps
paired w/ DB Squat Drp Jmp paired w/
Partner Neck
paired w/
Broad Jumps
per leg paired w/ DB Split Drop Jumps paired w/ 15 yrd Sprint paired w/
0:2:0:0

0:2:0:0
Power Step Up
paired w/
5 6 10 6 14 8 8 12 10 10 14 15 - 20 60 - 65 20 - 30 55 - 60
Dynamic Lat Pull

paired w/
4 4 1 1 2 3 4 4 4 4 4 4
0:3:0:0
Rest 2:00
Chin Grip Lat Pull Ext Rot. Drops

paired w/ 6 12 5 6 6 6 5 6 6 5 - 10 25 - 35 3 3 3 3 3 3 3 3 3
4 3 3 3 3 3 3 3 3 3
0:3:0:0
Rest 2:00

paired w/
DB Bench Press
paired w/
U-Abs
paired w/
Glute Bar Lift

paired w/
0:3:0:0
Tea Cup
paired w/ OH LAT Raise + F8
Ball Groin Squeeze Nordic Ham Curls 0:3:0:0

paired w/
Bodyweight 30 - 35 25 - 30 30 - 35 20 - 20 20 - 20
0:2:0:0 0:2:0:0 0:3:0:0
Supermans
15 - 20 20 - 25
Isometric Bench
paired w/
DB Row
paired w/
Arnolds
paired w/
MB Pass
paired w/
Clap Push-Up
paired w/

paired w/
0:2:0:0
V-Ups Zottman Curls

paired w/
15 - 20
Drop Push-Up
paired w/
0:2:0:0
DB Curl to Arnold
paired w/
Dips
paired w/
DB RDL + Row
paired w/
Sup-Pro Tri Ext

Rest 2:00
SL Calf Raises
Bent Knee

XLATHLETE.COM
Maxes
Reactive Sport Squat
Week 32 Sets Notes 1 1 2 2 4 4 4 4
Day 2
Day 3
Reps
Hex Deadlift
paired w/
Week 31 Load 5 55 - 60 3 70 - 75 5 5 4 5 5 5 - 10 50 - 55
Sets 1 1 2 2 4 4 4 4
Week 32 Notes
paired w/
0:3:0:0
Reactive
Glute Swings Contra OC Hip Flxr

paired w/ 8 6 9 5 3 3 Bodyweight Manual 10 60 - 65 70 - 75 80 - 85 3 3 3 1 1 4 per leg Reactive
Reactive OC Hex DL
4 4 4 4 5 5 5 3 5 5 4 4 4 4 5 10
Reactive
paired w/
paired w/
Tuck Jumps
paired w/
Partner Neck
paired w/
Broad Jumps
paired w/ Speed Switch Lunge paired w/ 15 yrd Sprint paired w/
DB Squat Jumps
paired w/
0:0:0:0

Reactive
Power Step Up
paired w/
5 6 10 6 14 8 8 12 10 10 14 15 - 20 60 - 65 20 - 30 55 - 60
Dynamic Lat Pull

paired w/
4 4 1 1 2 3 4 4 4 4 4 4
0:0:0:0
Rest 2:00
Chin Grip Lat Pull Ext Rotation OC

paired w/ 8 12 5 6 8 6 5 6 6 5 - 10 25 - 35 3 3 3 3 3 3 3 3 3 Reactive Reactive
4 3 3 3 3 3 3 3 3 3
0:0:0:0
Rest 2:00

paired w/
DB Bench Press
paired w/
U-Abs
paired w/
Ball Groin Squeeze OC
Glute Bar Lift

paired w/
Reactive
Tea Cup
paired w/ OH LAT Raise + F8 Reactive OC Bench paired w/
Supermans
Nordic Ham Curls

Reactive paired w/
Bodyweight 20 - 25 25 - 30 20 - 25 20 - 20 20 - 20
15 - 20 20 - 25
DB Row OC
paired w/
Reactive
Arnolds
paired w/
MB Pass
paired w/
Incline DB Bench
DB Walking Lunge Switch
Clap Push-Up
paired w/
0:0:0:0
V-Ups Zottman Curls

paired w/
15 - 20
paired w/
Drop Push-Up
paired w/
0:0:0:0
DB Curl to Arnold
paired w/
Dips
paired w/
DB RDL + Row
paired w/
Sup-Pro Tri Ext

Rest 2:00
SL Calf Raises
Bent Knee
Reactive = Moving the weight as quickly as possible throughout the entire range of motion of the lift in an
active pushing and pulling motion. Be explosive. Program Designed by Kyle Ochsner, MS, ATC, SCCC

32 Week HS Fball - Non-Olympic - XLAthlete

Diunggah oleh

Informasi Dokumen

Judul Asli

Hak Cipta

Format Tersedia

Bagikan dokumen Ini

Bagikan atau Tanam Dokumen

Opsi Berbagi

Apakah menurut Anda dokumen ini bermanfaat?

Apakah konten ini tidak pantas?

Hak Cipta:

Format Tersedia

32 Week HS Fball - Non-Olympic - XLAthlete

Diunggah oleh

Hak Cipta:

Format Tersedia

MAXES Name 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 Test Attack Colin Scott Garret Holst Mark Matthews Aidan Scott Alex Demopoulos Bailey

High School Football 32 Week Non-Olympic Program

vbbnxb Sets Notes 2

Step-Up DB Twisting Row DB Incline Press

Alt. Piston Squat Lat Pull Down Bench Press

Week 1 Load 12 Bodyweight 12 45 - 55 12 50 - 60

vbbnxb Notes each leg

Bodyweight Squat PB Leg Curl 12 Bench Press 12 DB Curl to Press 12

Bodyweight Squat PB Leg Curl DB Bench Press Reverse Curl

12 12 12 T-10 12 12 12 T-10 12 12 12 T-10

Bodyweight Squat DB RDL 12 DB Incline Press 12 DB Curl to Press 12

No Rest each leg each side No Rest

No Rest each leg

Sup-Pro Tri Ext MB Twist

No Rest each leg

OH Lateral Raise Gopher U-Abs

2 each side No Rest

Bodyweight Squat DB RDL OH Lateral Raise MB Twist

each side No Rest

2 each side No Rest

Bodyweight Squat DB Twisting Row 12

Straight Bar Curl

12 DB Tricep Extension 12 Alternating DB Curl 12 Bike Sprint OR T-10

Complete all exercises/workout in order without rest

Program Designed by Kyle Ochsner, MS, ATC, SCCC

High School Football 32 Week Non-Olympic Program

vbbnxb Sets Notes 2

Step-Up DB Twisting Row DB Incline Press

Alt. Piston Squat Lat Pull Down Bench Press

Week 2 Load 14 Bodyweight 14 45 - 55 14 50 - 60

vbbnxb Notes each leg

Bodyweight Squat PB Leg Curl 14 Bench Press 14 DB Curl to Press 14

Bodyweight Squat PB Leg Curl DB Bench Press Reverse Curl

14 14 14 T-20 14 14 14 T-20 14 14 14 T-20

Bodyweight Squat DB RDL 14 DB Incline Press 14 DB Curl to Press 14

No Rest each leg each side No Rest

No Rest each leg

Sup-Pro Tri Ext MB Twist

No Rest each leg

OH Lateral Raise Gopher U-Abs

2 each side No Rest

Bodyweight Squat DB RDL OH Lateral Raise MB Twist

each side No Rest

2 each side No Rest

Bodyweight Squat DB Twisting Row 14

Straight Bar Curl

14 DB Tricep Extension 14 Alternating DB Curl 14 Bike Sprint OR T-20

Complete all exercises/workout in order without rest

Program Designed by Kyle Ochsner, MS, ATC, SCCC

High School Football 32 Week Non-Olympic Program

Messier Front Squat

T-20 T-20 DB Tricep Extension T-20

Mountain Climbers T-20

Alt. Piston Squat Inverted Row

Zercher Good Morning T-20

Full Bench Curl-Up T-20

KB/DB Squat Jump Shrug T-20

Alt. Piston Squat

Alt MB Push-Up DB RDL + Shrug Cobras

Zercher Good Morning T-20

KB/DB Squat Jump Shrug T-20

10 sec rest 10 sec rest

Program Designed by Kyle Ochsner, MS, ATC, SCCC