In-Season Training Program (2x/week)
Day 1
A1a) 15-Yard Sprint (Back Step Start)
Week 1: 3x/side
Week 2: NA
Week 3: 3x/side
Week 4: NA
A1b) Box Jump
Week 1: NA
Week 2: 3 x 6
Week 3: NA
Week 4: 3 x 6
A2) Lateral Slideboard Lunge
Week 1: 2 x 10/side
Week 2: 2 x 10/side
Week 3: 2 x 10/side
Week 4: 2 x 10/side
B1) DB Reverse Lunge
Week 1: 3 x 6/side
Week 2: 3 x 8/side
Week 3: 3 x 4/side
Week 4: 3 x 6/side
B2) DB Chest Press
Week 1: 3 x 8
Week 2: 3 x 10
Week 3: 3 x 6
Week 4: 3 x 8
B3) Slideboard Endeavor Crawl
Week 1: 2 x 4 Laps
Week 2: 2 x 4 Laps
Week 3: 2 x 4 Laps
Week 4: 2 x 4 Laps
C1) SLDL
Week 1: 3 x 6
Week 2: 3 x 8
Week 3: 3 x 5
Week 4: 3 x 6
C2) Standing 1-Arm Cable Row
Week 1: 3 x 6/side
Week 2: 3 x 8/side
Week 3: 3 x 5/side
Week 4: 3 x 6/side
D1) Backward Sled Drag
Week 1: 2 x 25 yards
Week 2: 2 x 25 yards
Week 3: 2 x 25 yards
Week 4: 2 x 25 yards
D2) 1-Arm DB Farmer's Walk
Week 1: 2 x 25 yards/side
Week 2: 2 x 25 yards/side
Week 3: 2 x 25 yards/side
Week 4: 2 x 25 yards/side
D3) Overhead Med Ball Slam
Week 1: 2 x 10
Week 2: 2 x 10
Week 3: 2 x 10
Week 4: 2 x 10
D4) Slideboard Hamstring Curl
Week 1: 2 x 12
Week 2: 2 x 12
Week 3: 2 x 12
Week 4: 2 x 12
D5) Inverted Row
Week 1: 2 x 8
Week 2: 2 x 8
Week 3: 2 x 8
Week 4: 2 x 8
Static Stretch: 30s/each
Lateral Hamstring
2-Way Glute
Lying Knee-to-Knee
Rectus Femoris with Internal Rotation
90° Pec
Day 2
A1) 1-Arm DB Push Press
Week 1: 3 x 4/side
Week 2: 3 x 5/side
Week 3: 3 x 3/side
Week 4: 3 x 4/side
A2) Band-Resisted No Money Drill
Week 1: 2 x 8
Week 2: 2 x 8
Week 3: 2 x 8
Week 4: 2 x 8
A3) Bunkie Side Plank (Top Leg Only)
Week 1: 2 x 20s/side
Week 2: 2 x 20s/side
Week 3: 2 x 20s/side
Week 4: 2 x 20s/side
B1) DB 1-Leg Reverse Deadlift
Week 1: 3 x 6/side
Week 2: 3 x 8/side
Week 3: 3 x 5/side
Week 4: 2 x 6/side
B2) Band-Resisted Push-Up
Week 1: 3 x 10
Week 2: 3 x 12
Week 3: 3 x 8
Week 4: 2 x 10
B3) Standing 1-Arm Cable Row w/ Rotation
Week 1: 2 x 8/side
Week 2: 2 x 10/side
Week 3: 2 x 6/side
Week 4: 2 x 8/side
C1) Low Pulley Row
Week 1: 3 x 8
Week 2: 3 x 10
Week 3: 3 x 6
Week 4: 3 x 8
C2) Standing Dynamic Y -> W
Week 1: 2 x 10
Week 2: 2 x 10
Week 3: 2 x 10
Week 4: 2 x 10
C3) Tall Kneeling Cable Lift
Week 1: 2 x 10/side
Week 2: 2 x 10/side
Week 3: 2 x 10/side
Week 4: 2 x 10/side
Static Stretch: 30s/each
Lateral Hamstring
2-Way Glute
Lying Knee-to-Knee
Rectus Femoris with Internal Rotation
90° Pec
