3 Day Skill Advanced
This document was uploaded by user and they confirmed that they have the permission to share it. If you are author or own the copyright of this book, please report to us by using this DMCA report form. Report DMCA
Overview
Download & View 3 Day Skill Advanced as PDF for free.
More details
- Words: 2,099
- Pages: 6
3 Day Advanced Football Skill
Skill
3 Day Football Strength Advanced Week 1
Day 1 Exercise
Set 1
R
Set 2
R
Set 3
R
Set 4
R
Set 5
R
Clean Pull from the Knee
40%
5
2
60%
5
2
65%
5
3
Squat- Low Bar
40%
10
4
60%
10
4
65%
10
4
75%
3
4
85%
1
2
Bench Press
40%
10
4
60%
10
4
65%
10
4
70%
10
4
80%
3
2
DB Bench
60%
10
3
70%
10
3
Dips with Weight
50%
8
3
60%
8
2
Barbell Curl
50%
10
2
60%
10
2
65%
10
1
20
2
20
1
10
1
Block Toss Neck
50%
Set 6
90%
R
1
Ab Work
Day 2 Exercise
3 Day Football Strength Advanced Week 1 Set 1
R
Set 2
R
DB Press
50%
8
3
60%
8
3
DB Step Up
50%
10
3
55%
10
2
DB Lunge
50%
10
3
55%
10
2
Chin Ups???
Bd Wt
5
3
Bd Wt
5
2
Barbell Shrug
50%
10
2
55%
10
2
55%
10
1
Standing Calf Raise
50%
10
2
Partner Neck
50%
10
1
Finger Walk
6 lbs
3
1
Set 3
R
65%
8
2
60%
10
1
Set 4
R
Set 5
Set 6
Set 4
R
Set 5
Set 6
Knee-ups
Day 3 Exercise
3 Day Football Strength Advanced Week 1 Set 1
R
Set 2
R
Set 3
R
Clean Pull from the Knee
50%
3
2
60%
3
3
70%
3
3
75%
3
2
Leg Press
40%
10
4
50%
10
4
60%
10
4
75%
3
2
Incline Barbell Press
40%
10
4
60%
8
4
65%
8
4
75%
3
3
DB Incline
50%
8
3
60%
8
2
Bicep Curl
40%
10
2
50%
10
2
60%
10
1
DB Hold Ab Work
Max Time 1 Set
3
3 Day Advanced Football Skill
Skill
3 Day Football Strength Advanced Week 2
Day 1 Exercise
Set 1
Clean Pull from the Knee40%
R
Set 2
R
Set 3
R
Set 4
R
R
Set 5
R
5
2
60%
5
3
65%
5
3
70%
5
2
3
Squat- Low Bar
40% 10
4
60%
8
4
70%
8
4
80%
3
2
4
90%
1
2
Bench Press
40% 10
4
60%
8
4
70%
8
4
75%
8
2
4
85%
3
4
DB Bench
60%
8
3
70%
8
3
75%
8
3
Dips with Weight????
60%
8
3
70%
8
2
Barbell Curl
50% 10
2
60% 10
3
70% 10
1
25
2
25
1
50% 10
2
60% 10
1
Block Toss Neck
Set 6
90%
1
R
3
Ab Work
Day 2 Exercise
3 Day Football Strength Advanced Week 2 Set 1
R
Set 2
R
Set 3
R
DB Press
50%
8
2
60%
8
3
70%
8
2
DB Step Up
50%
8
3
55%
8
3
60%
8
2
DB Lunge
50%
8
3
60%
8
3
3 Bd Wt 6
2 70% 10
1
Chin Ups???
Bd Wt 6
Barbell Shrug
50% 10
2
60% 10
2
Standing Calf Raise
50% 10
2
60% 10
1
Partner Neck
50% 10
1
Finger Walk
6 lbs
2
3
Set 4
R
Set 5
R
Set 6
R
Set 5
R
Set 6
R
2
Knee-ups
Day 3 Exercise
3 Day Football Strength Advanced Week 2 Set 1
Clean Pull from the Knee50%
R
Set 2
R
Set 3
R
Set 4
R
R
5
2
60%
3
3
70%
3
3
75%
3
2
Leg Press
40% 10
4
60%
8
4
70%
8
4
80%
3
3
Incline Barbell Press
40% 10
4
60%
8
4
70%
8
4
80%
3
65% 10
3
DB Incline
60%
8
3
65%
8
2
Bicep Curl
50% 10
2
60% 10
2
DB Hold
Max Time 1 Set
Ab Work
2
3
3 Day Advanced Football Skill
Skill
3 Day Football Strength Advanced Week 3
Day 1 Exercise
Set 1
R
Set 2
Set 3
Set 4
Set 5
Set 6
Clean Pull from the Knee 40%
5
2
60%
5
3
70%
5
3
75%
5
3
Squat- Low Bar
40%
10
4
60%
6
4
70%
6
4
75%
6
4
85%
2
4
90%
1
2
Bench Press
50%
10
4
70%
6
4
75%
6
4
80%
6
4
90%
2
4
95%
1
3
DB Bench
60%
6
3
70%
6
3
80%
6
3
Dips with Weight
60%
6
3
70%
6
3
75%
6
1
Barbell Curl
60%
8
2
70%
8
3
75%
8
1
30
2
30
1
10
2
10
1
Block Toss Neck
50%
60%
Ab Work
Day 2 Exercise
3 Day Football Strength Advanced Week 3 Set 1
R
Set 2
Set 3
Set 4
DB Press
50%
6
3
60%
6
3
70%
6
3
DB Step Up
50%
5
3
60%
5
3
70%
5
2
DB Lunge
50%
5
3
60%
5
3
70%
5
2
Chin Ups???
Bd Wt
7
3
Bd Wt
7
2
Barbell Shrug
60%
8
2
70%
8
2
75%
8
2
Standing Calf Raise
50%
12
2
60%
12
2
65%
12
2
Partner Neck
50%
10
1
Finger Walk
6 lbs
4
1
75%
Set 5
Set 6
Set 5
Set 6
6
Knee-ups
Day 3 Exercise
3 Day Football Strength Advanced Week 3 Set 1
R
Set 2
Set 3
Set 4
Clean Pull from the Knee 40%
5
2
60%
3
3
70%
3
3
80%
3
3
Leg Press
40%
10
3
60%
6
4
70%
6
4
75%
6
4
85%
2
2
Incline Barbell Press
40%
10
4
60%
6
4
70%
6
4
75%
6
4
85%
2
3
DB Incline
60%
8
3
70%
6
3
Bicep Curl
60%
8
2
65%
8
3
70%
8
2
DB Hold
Max Time 1 Set
Ab Work
3 Day Advanced Football Skill
Skill
3 Day Football Strength Advanced Week 4
Day 1 Exercise
Set 1
R
Set 2
R
Set 3
R
Set 4
R
Set 5
R
Clean Pull from the Knee 40%
5
3
60%
5
4
70%
5
4
75%
5
4
80%
3
4
Squat- Low Bar
40%
10
4
60%
5
4
70%
5
4
80%
5
4
90%
2
3
Bench Press
40%
10
4
60%
5
4
70%
5
4
80%
5
4
85%
5
3
DB Bench
60%
5
3
70%
5
3
80%
5
3
Dips with Weight
60%
6
3
70%
6
3
80%
6
1
Barbell Curl
60%
8
2
70%
8
2
75%
8
1
35
2
35
1
8
2
8
1
Block Toss Neck
50%
60%
Set 6
90%
R
2
3
Ab Work
Day 2 Exercise
3 Day Football Strength Advanced Week 4 Set 1
R
Set 2
R
Set 3
R
DB Press
60%
6
3
65%
6
3
70%
6
3
DB Step Up
50%
5
3
60%
5
3
70%
5
3
DB Lunge
50%
5
3
60%
5
3
70%
5
3
Chin Ups???
Bd Wt
8
3
Bd Wt
8
2
Barbell Shrug
60%
8
2
65%
8
2
75%
8
2
60%
12
2
65%
12
2
6 lbs
2
2
Standing Calf Raise
50%
12
2
Partner Neck
50%
10
1
Finger Walk
6 lbs
3
2
Set 4 75%
R 6
Set 5
R
Set 6
R
Set 5
R
Set 6
R
1
Knee-ups
Day 3 Exercise
3 Day Football Strength Advanced Week 4 Set 1
R
Set 2
R
Set 3
R
Set 4
R
Clean Pull from the Knee 40%
5
2
60%
3
3
70%
3
3
80%
3
3
85%
3
3
Leg Press
40%
10
2
60%
5
4
70%
5
4
80%
5
4
90%
2
2
Incline Barbell Press
40%
10
4
60%
5
4
70%
5
4
80%
5
4
90%
2
3
DB Incline
60%
5
3
70%
5
3
75%
5
2
Bicep Curl
60%
8
2
65%
8
2
70%
8
1
DB Hold Ab Work
Max Time 1 Set
3 Day Advanced Football Skill
Skill
3 Day Football Strength Advanced Week 5
Day 1 Exercise
Set 1
R
Set 2
R
Set 3
R
Set 4
R
Set 5
R
Set 6
R
Clean Pull from the Knee 50%
5
3
60%
5
3
70%
5
3
80%
5
3
Squat- Low Bar
40%
10
4
60%
5
4
70%
5
4
80%
3
4
85%
3
4
90%
1
3
Bench Press
40%
10
4
60%
5
4
70%
3
4
80%
3
4
90%
3
4
95%
1
3
DB Bench
60%
5
3
70%
5
3
80%
5
3
Dips with Weight
60%
5
3
70%
5
3
80%
5
1
Barbell Curl
60%
5
2
70%
5
2
80%
5
1
40
2
40
1
8
2
8
1
Block Toss Neck
60%
70%
Ab Work
Day 2 Exercise
3 Day Football Strength Advanced Week 5 Set 1
R
Set 2
R
Set 3
R
DB Press
60%
5
3
70%
5
3
75%
5
3
DB Step Up
60%
5
3
70%
5
3
75%
5
2
DB Lunge
60%
5
3
70%
5
3
75%
5
2
Chin Ups???
Bd Wt
10
3
Bd Wt
8
2
Barbell Shrug
60%
5
2
70%
5
2
80%
5
1
Standing Calf Raise
50%
12
2
60%
12
2
70%
12
1
Partner Neck
50%
10
1
Finger Walk
6 lbs
3
2
6 lbs
3
2
Set 4 80%
R 5
Set 5
R
Set 6
R
Set 5
R
Set 6
R
2
Knee-ups
Day 3 Exercise
3 Day Football Strength Advanced Week 5 Set 1
R
Set 2
R
Set 3
R
Set 4
R
Clean Pull from the Knee 40%
5
2
60%
3
3
70%
3
3
80%
3
3
85%
3
3
Leg Press
40%
10
3
60%
5
3
70%
5
3
80%
5
3
90%
2
2
Incline Barbell Press
40%
10
4
60%
5
4
70%
3
4
80%
3
4
85%
3
3
DB Incline
60%
5
3
70%
5
3
80%
5
2
Bicep Curl
60%
5
2
70%
5
2
75%
5
1
DB Hold Ab Work
Max Time 1 Set
3 Day Advanced Football Skill
Skill
3 Day Football Strength Advanced Week 6
Day 1 Exercise
Set 1
R
Set 2
R
Set 3
R
Set 4
R
Set 5
R
Clean Pull from the Knee 40%
5
3
60%
3
4
70%
3
4
80%
3
4
85%
3
4
Squat- Low Bar
40%
10
4
60%
5
4
70%
3
4
80%
3
4
90%
1
3
Bench Press
40%
10
4
60%
5
4
70%
3
4
80%
3
4
85%
3
4
DB Bench
60%
5
3
70%
5
3
80%
5
3
Dips with Weight
60%
5
3
70%
5
3
80%
5
1
Barbell Curl
60%
5
2
70%
5
2
80%
5
1
50
2
50
1
8
2
8
1
Block Toss Neck
60%
70%
Set 6
R
90%
1
2
90%
3
3
Ab Work
Day 2
3 Day Football Strength Advanced Week 6
Exercise
Set 1
Set 2
Set 3
Set 4
DB Press
60%
5
3
70%
5
3
75%
5
3
DB Step Up
60%
5
3
70%
5
3
75%
5
3
DB Lunge
60%
5
3
70%
5
3
75%
5
3
4 Bd Wt 10
2
Chin Ups???
Bd Wt 10
Barbell Shrug
60%
5
2
70%
5
2
80%
5
1
Standing Calf Raise
50%
12
2
60%
12
2
70%
12
1
Partner Neck
50%
10
1
Finger Walk
6 lbs
6
2
80%
5
Set 5
Set 6
Set 5
Set 6
2
Knee-ups
Day 3
3 Day Football Strength Advanced Week 6
Exercise
Set 1
Set 2
Set 3
Set 4
Clean Pull from the Knee 40%
5
2
60%
3
3
70%
3
3
80%
3
3
85%
3
3
Leg Press
40%
10
3
60%
5
3
70%
5
3
80%
5
3
90%
2
2
Incline Barbell Press
40%
10
3
60%
5
3
70%
3
3
80%
3
3
85%
3
3
DB Incline
60%
5
3
70%
5
3
80%
5
3
Bicep Curl
60%
5
2
70%
5
2
75%
5
2
DB Hold
Max Time 1 Set
Ab Work
90%
1
3
Skill
3 Day Football Strength Advanced Week 1
Day 1 Exercise
Set 1
R
Set 2
R
Set 3
R
Set 4
R
Set 5
R
Clean Pull from the Knee
40%
5
2
60%
5
2
65%
5
3
Squat- Low Bar
40%
10
4
60%
10
4
65%
10
4
75%
3
4
85%
1
2
Bench Press
40%
10
4
60%
10
4
65%
10
4
70%
10
4
80%
3
2
DB Bench
60%
10
3
70%
10
3
Dips with Weight
50%
8
3
60%
8
2
Barbell Curl
50%
10
2
60%
10
2
65%
10
1
20
2
20
1
10
1
Block Toss Neck
50%
Set 6
90%
R
1
Ab Work
Day 2 Exercise
3 Day Football Strength Advanced Week 1 Set 1
R
Set 2
R
DB Press
50%
8
3
60%
8
3
DB Step Up
50%
10
3
55%
10
2
DB Lunge
50%
10
3
55%
10
2
Chin Ups???
Bd Wt
5
3
Bd Wt
5
2
Barbell Shrug
50%
10
2
55%
10
2
55%
10
1
Standing Calf Raise
50%
10
2
Partner Neck
50%
10
1
Finger Walk
6 lbs
3
1
Set 3
R
65%
8
2
60%
10
1
Set 4
R
Set 5
Set 6
Set 4
R
Set 5
Set 6
Knee-ups
Day 3 Exercise
3 Day Football Strength Advanced Week 1 Set 1
R
Set 2
R
Set 3
R
Clean Pull from the Knee
50%
3
2
60%
3
3
70%
3
3
75%
3
2
Leg Press
40%
10
4
50%
10
4
60%
10
4
75%
3
2
Incline Barbell Press
40%
10
4
60%
8
4
65%
8
4
75%
3
3
DB Incline
50%
8
3
60%
8
2
Bicep Curl
40%
10
2
50%
10
2
60%
10
1
DB Hold Ab Work
Max Time 1 Set
3
3 Day Advanced Football Skill
Skill
3 Day Football Strength Advanced Week 2
Day 1 Exercise
Set 1
Clean Pull from the Knee40%
R
Set 2
R
Set 3
R
Set 4
R
R
Set 5
R
5
2
60%
5
3
65%
5
3
70%
5
2
3
Squat- Low Bar
40% 10
4
60%
8
4
70%
8
4
80%
3
2
4
90%
1
2
Bench Press
40% 10
4
60%
8
4
70%
8
4
75%
8
2
4
85%
3
4
DB Bench
60%
8
3
70%
8
3
75%
8
3
Dips with Weight????
60%
8
3
70%
8
2
Barbell Curl
50% 10
2
60% 10
3
70% 10
1
25
2
25
1
50% 10
2
60% 10
1
Block Toss Neck
Set 6
90%
1
R
3
Ab Work
Day 2 Exercise
3 Day Football Strength Advanced Week 2 Set 1
R
Set 2
R
Set 3
R
DB Press
50%
8
2
60%
8
3
70%
8
2
DB Step Up
50%
8
3
55%
8
3
60%
8
2
DB Lunge
50%
8
3
60%
8
3
3 Bd Wt 6
2 70% 10
1
Chin Ups???
Bd Wt 6
Barbell Shrug
50% 10
2
60% 10
2
Standing Calf Raise
50% 10
2
60% 10
1
Partner Neck
50% 10
1
Finger Walk
6 lbs
2
3
Set 4
R
Set 5
R
Set 6
R
Set 5
R
Set 6
R
2
Knee-ups
Day 3 Exercise
3 Day Football Strength Advanced Week 2 Set 1
Clean Pull from the Knee50%
R
Set 2
R
Set 3
R
Set 4
R
R
5
2
60%
3
3
70%
3
3
75%
3
2
Leg Press
40% 10
4
60%
8
4
70%
8
4
80%
3
3
Incline Barbell Press
40% 10
4
60%
8
4
70%
8
4
80%
3
65% 10
3
DB Incline
60%
8
3
65%
8
2
Bicep Curl
50% 10
2
60% 10
2
DB Hold
Max Time 1 Set
Ab Work
2
3
3 Day Advanced Football Skill
Skill
3 Day Football Strength Advanced Week 3
Day 1 Exercise
Set 1
R
Set 2
Set 3
Set 4
Set 5
Set 6
Clean Pull from the Knee 40%
5
2
60%
5
3
70%
5
3
75%
5
3
Squat- Low Bar
40%
10
4
60%
6
4
70%
6
4
75%
6
4
85%
2
4
90%
1
2
Bench Press
50%
10
4
70%
6
4
75%
6
4
80%
6
4
90%
2
4
95%
1
3
DB Bench
60%
6
3
70%
6
3
80%
6
3
Dips with Weight
60%
6
3
70%
6
3
75%
6
1
Barbell Curl
60%
8
2
70%
8
3
75%
8
1
30
2
30
1
10
2
10
1
Block Toss Neck
50%
60%
Ab Work
Day 2 Exercise
3 Day Football Strength Advanced Week 3 Set 1
R
Set 2
Set 3
Set 4
DB Press
50%
6
3
60%
6
3
70%
6
3
DB Step Up
50%
5
3
60%
5
3
70%
5
2
DB Lunge
50%
5
3
60%
5
3
70%
5
2
Chin Ups???
Bd Wt
7
3
Bd Wt
7
2
Barbell Shrug
60%
8
2
70%
8
2
75%
8
2
Standing Calf Raise
50%
12
2
60%
12
2
65%
12
2
Partner Neck
50%
10
1
Finger Walk
6 lbs
4
1
75%
Set 5
Set 6
Set 5
Set 6
6
Knee-ups
Day 3 Exercise
3 Day Football Strength Advanced Week 3 Set 1
R
Set 2
Set 3
Set 4
Clean Pull from the Knee 40%
5
2
60%
3
3
70%
3
3
80%
3
3
Leg Press
40%
10
3
60%
6
4
70%
6
4
75%
6
4
85%
2
2
Incline Barbell Press
40%
10
4
60%
6
4
70%
6
4
75%
6
4
85%
2
3
DB Incline
60%
8
3
70%
6
3
Bicep Curl
60%
8
2
65%
8
3
70%
8
2
DB Hold
Max Time 1 Set
Ab Work
3 Day Advanced Football Skill
Skill
3 Day Football Strength Advanced Week 4
Day 1 Exercise
Set 1
R
Set 2
R
Set 3
R
Set 4
R
Set 5
R
Clean Pull from the Knee 40%
5
3
60%
5
4
70%
5
4
75%
5
4
80%
3
4
Squat- Low Bar
40%
10
4
60%
5
4
70%
5
4
80%
5
4
90%
2
3
Bench Press
40%
10
4
60%
5
4
70%
5
4
80%
5
4
85%
5
3
DB Bench
60%
5
3
70%
5
3
80%
5
3
Dips with Weight
60%
6
3
70%
6
3
80%
6
1
Barbell Curl
60%
8
2
70%
8
2
75%
8
1
35
2
35
1
8
2
8
1
Block Toss Neck
50%
60%
Set 6
90%
R
2
3
Ab Work
Day 2 Exercise
3 Day Football Strength Advanced Week 4 Set 1
R
Set 2
R
Set 3
R
DB Press
60%
6
3
65%
6
3
70%
6
3
DB Step Up
50%
5
3
60%
5
3
70%
5
3
DB Lunge
50%
5
3
60%
5
3
70%
5
3
Chin Ups???
Bd Wt
8
3
Bd Wt
8
2
Barbell Shrug
60%
8
2
65%
8
2
75%
8
2
60%
12
2
65%
12
2
6 lbs
2
2
Standing Calf Raise
50%
12
2
Partner Neck
50%
10
1
Finger Walk
6 lbs
3
2
Set 4 75%
R 6
Set 5
R
Set 6
R
Set 5
R
Set 6
R
1
Knee-ups
Day 3 Exercise
3 Day Football Strength Advanced Week 4 Set 1
R
Set 2
R
Set 3
R
Set 4
R
Clean Pull from the Knee 40%
5
2
60%
3
3
70%
3
3
80%
3
3
85%
3
3
Leg Press
40%
10
2
60%
5
4
70%
5
4
80%
5
4
90%
2
2
Incline Barbell Press
40%
10
4
60%
5
4
70%
5
4
80%
5
4
90%
2
3
DB Incline
60%
5
3
70%
5
3
75%
5
2
Bicep Curl
60%
8
2
65%
8
2
70%
8
1
DB Hold Ab Work
Max Time 1 Set
3 Day Advanced Football Skill
Skill
3 Day Football Strength Advanced Week 5
Day 1 Exercise
Set 1
R
Set 2
R
Set 3
R
Set 4
R
Set 5
R
Set 6
R
Clean Pull from the Knee 50%
5
3
60%
5
3
70%
5
3
80%
5
3
Squat- Low Bar
40%
10
4
60%
5
4
70%
5
4
80%
3
4
85%
3
4
90%
1
3
Bench Press
40%
10
4
60%
5
4
70%
3
4
80%
3
4
90%
3
4
95%
1
3
DB Bench
60%
5
3
70%
5
3
80%
5
3
Dips with Weight
60%
5
3
70%
5
3
80%
5
1
Barbell Curl
60%
5
2
70%
5
2
80%
5
1
40
2
40
1
8
2
8
1
Block Toss Neck
60%
70%
Ab Work
Day 2 Exercise
3 Day Football Strength Advanced Week 5 Set 1
R
Set 2
R
Set 3
R
DB Press
60%
5
3
70%
5
3
75%
5
3
DB Step Up
60%
5
3
70%
5
3
75%
5
2
DB Lunge
60%
5
3
70%
5
3
75%
5
2
Chin Ups???
Bd Wt
10
3
Bd Wt
8
2
Barbell Shrug
60%
5
2
70%
5
2
80%
5
1
Standing Calf Raise
50%
12
2
60%
12
2
70%
12
1
Partner Neck
50%
10
1
Finger Walk
6 lbs
3
2
6 lbs
3
2
Set 4 80%
R 5
Set 5
R
Set 6
R
Set 5
R
Set 6
R
2
Knee-ups
Day 3 Exercise
3 Day Football Strength Advanced Week 5 Set 1
R
Set 2
R
Set 3
R
Set 4
R
Clean Pull from the Knee 40%
5
2
60%
3
3
70%
3
3
80%
3
3
85%
3
3
Leg Press
40%
10
3
60%
5
3
70%
5
3
80%
5
3
90%
2
2
Incline Barbell Press
40%
10
4
60%
5
4
70%
3
4
80%
3
4
85%
3
3
DB Incline
60%
5
3
70%
5
3
80%
5
2
Bicep Curl
60%
5
2
70%
5
2
75%
5
1
DB Hold Ab Work
Max Time 1 Set
3 Day Advanced Football Skill
Skill
3 Day Football Strength Advanced Week 6
Day 1 Exercise
Set 1
R
Set 2
R
Set 3
R
Set 4
R
Set 5
R
Clean Pull from the Knee 40%
5
3
60%
3
4
70%
3
4
80%
3
4
85%
3
4
Squat- Low Bar
40%
10
4
60%
5
4
70%
3
4
80%
3
4
90%
1
3
Bench Press
40%
10
4
60%
5
4
70%
3
4
80%
3
4
85%
3
4
DB Bench
60%
5
3
70%
5
3
80%
5
3
Dips with Weight
60%
5
3
70%
5
3
80%
5
1
Barbell Curl
60%
5
2
70%
5
2
80%
5
1
50
2
50
1
8
2
8
1
Block Toss Neck
60%
70%
Set 6
R
90%
1
2
90%
3
3
Ab Work
Day 2
3 Day Football Strength Advanced Week 6
Exercise
Set 1
Set 2
Set 3
Set 4
DB Press
60%
5
3
70%
5
3
75%
5
3
DB Step Up
60%
5
3
70%
5
3
75%
5
3
DB Lunge
60%
5
3
70%
5
3
75%
5
3
4 Bd Wt 10
2
Chin Ups???
Bd Wt 10
Barbell Shrug
60%
5
2
70%
5
2
80%
5
1
Standing Calf Raise
50%
12
2
60%
12
2
70%
12
1
Partner Neck
50%
10
1
Finger Walk
6 lbs
6
2
80%
5
Set 5
Set 6
Set 5
Set 6
2
Knee-ups
Day 3
3 Day Football Strength Advanced Week 6
Exercise
Set 1
Set 2
Set 3
Set 4
Clean Pull from the Knee 40%
5
2
60%
3
3
70%
3
3
80%
3
3
85%
3
3
Leg Press
40%
10
3
60%
5
3
70%
5
3
80%
5
3
90%
2
2
Incline Barbell Press
40%
10
3
60%
5
3
70%
3
3
80%
3
3
85%
3
3
DB Incline
60%
5
3
70%
5
3
80%
5
3
Bicep Curl
60%
5
2
70%
5
2
75%
5
2
DB Hold
Max Time 1 Set
Ab Work
90%
1
3
Related Documents
3 Day Skill Advanced
November 2019 15
3 Day Skill Intermediate
November 2019 20
3 Day Linemen Advanced
November 2019 11
Advanced Skill-will Diagnostics.docx
October 2019 6
3 Day Skill Position Beginner Strength Workout
November 2019 12
3 Advanced
November 2019 12More Documents from ""
Players Manual
November 2019 34
Trainer Checklist
November 2019 34
Trainer Emergency
November 2019 37
Athletic Program Phases
November 2019 37
2007 In-season
November 2019 37