10AM Field work. Speed/Agility/ Circuit followed by football specific and 7 on 7. Regular Season Quick 30 min lifts on Mon, Tue, Wednesday before practice Sample Monday Offseason / Competition Weightlifting – Upper Dynamic Focus Dynamic (See Dynamic) Bench 9 x 3 55% w/ chains – Drop Chains 70/5, 85/3, MAX Mobility SS: Bent Over Row 4 x 8 Saigon Squat SS: Seated Lat Pulls 4 x 8 Partner Squat SS: Hammer Curls 4 x 8 Ankle Stretch Overhead Squats Clean Pull and Clean w/ FS 4 x 60% Reverse SS: Scarecrow and Shoot 4 x 5 Spiderman Clean Pull and Hang Full Clean 4 x Leg Swings (Forward / Side) 55% Tricep/Lat Stretch SS: Window Drill 4 x 5 In Rack Clean Stretch Extend Clean and Full Clean 4 x 50% Clean Progression SS: Split Jerks 4 x 5 Shrugs x 10 Above Knee Power Shrug x 5 Landmine Pulls 4 x 8 Clean Pull x 5 SS: DB Floor Bench 4 x 10 Scarecrow and Shoot x 10 Close Grip Incline Bench 4 x 10 3 Position Clean x9 SS: DB Roll Backs 4 x 8 3 Position Clean w/ Front Squat x9 ITY 4 x 15 (5-5-5) Full Squat Clean x9 Crushers 4 x 10 Bench Tech Ab Circuit 2x Through (Pre Bench) Tuck Feet On Crunches – Roll Chest (Sternum to ceiling) Behind Neck Crunches – Heel to Floor Compress Down Plate Raises – STRANGLE THE BAR Russian (Bench Set) PULL BAR OUT (Don’t Lift) Bicycles Set the bar (wrist straight/all in line) Flutters (Bench Descent) Leg Drops and Tuck at Elbows Lateral Leg Drops Control descent Flex Lats on Contact Dynamic Dog Eyes to Sky – Push Yourself into The Bench
10AM Field work. Speed/Agility/ Circuit followed by football specific and 7 on 7. Regular Season Quick 30 min lifts on Mon, Tue, Wednesday before practice Sample – Monday Offseason / Competition Weightlifting Upper Dynamic Focus Dynamic (See Dynamic) Mobility Saigon Squat Partner Squat Ankle Stretch Overhead Squats Reverse Spiderman Leg Swings (Forward / Side) Tricep/Lat Stretch In Rack Clean Stretch Clean Progression Shrugs x 10 Above Knee Power Shrug x 5 Clean Pull x 5 Scarecrow and Shoot x 10 3 Position Clean x9 3 Position Clean w/ Front Squat x9 Full Squat Clean x9 Bench Tech (Pre Bench) Tuck Feet Roll Chest (Sternum to ceiling) Heel to Floor – Compress Down STRANGLE THE BAR (Bench Set) PULL BAR OUT (Don’t Lift) Set the bar (wrist straight/all in line) (Bench Descent) and Tuck at Elbows Control descent Flex Lats on Contact Push Yourself into The Bench Bench – 9 x 3 55% w/ chains Drop Chains 70/5, 85/3, MAX SS: Bent Over Row 4 x 8 SS: Seated Lat Pulls 4 x 8 SS: Hammer Curls 4 x 8 Clean Pull and Clean w/ FS 4 x 60% SS: Scarecrow and Shoot 4 x 5 Clean Pull and Hang Full Clean 4 x 55% SS: Window Drill 4 x 5 Extend Clean and Full Clean 4 x 50% SS: Split Jerks 4 x 5 Landmine Pulls 4 x 8 SS: DB Floor Bench 4 x 10 Close Grip Incline Bench 4 x 10 SS: DB Roll Backs 4 x 8 ITY 4 x 15 (5-5-5) Crushers 4 x 10 Ab Circuit 2x Through On – Crunches Behind Neck – Crunches Plate Raises Russian Bicycles Flutters Leg Drops Lateral Leg Drops Dynamic Dog – Eyes to Sky
compton_program_manual_new.docx