We are going to be operating on a 3 day training week. So there’s no confusion, the following outlines a full
training cycle. Here are some general notes about the training program:
Set and Rep Scheme:
• Where a 5/3/1 set/rep protocol is listed, please refer to the 5/3/1 training book.
• The extra sets of work (for example: 3x5 (55%x5,
65%x5, 75%x5)) are based on the specific training max for that cycle.
• The extra sets are never taken to failure or used to determine a rep max.
• The reps on the assistance work can change as you see fit. What’s written is simply a guideline. Since many of the lifts are bodyweight-oriented, the reps are going to be determined by the strength of your
athletes. It’s your job as a coach to assign suggested reps for your athletes, so pay attention and learn their capabilities.
• The 5/3/1 philosophy of “start too light” must be enforced. You’re not in a race with time. You’re in a race with your own impatience. The winner of that race doesn’t come in first – it comes in better.
• The exercises listed should be done first to last, if at all possible. Don’t make the mistake of trying so hard to get everything done that you end up with a half-assed session. Get your players through their squat and bench work, and don’t sacrifice the main lifts for the sake of fitting in all the accessory work. It’s better to get two good lifts done in a workout than it is to get five mediocre ones.
• Get the main lifts in. They’re the ones that will have the most impact on your kids and their results. A
properly executed squat will give kids most of the strength they’ll ever need in their lower bodies.
Coaching Points:
• It’s imperative that you focus on full range of movement and good form. Become a student of good technique in the weight room. The majority of your team will have horrendous lifting form. This can and should be addressed every day.
• Pay attention to form and don’t let a set continue if the athlete is using form that compromises the lift or his health! We don’t chase numbers. We chase wins. Pay attention to how, rather than how much.
• Chins/Pull-ups should be done with a variety of grips.
• Back raises can be performed weighted, using weight vests, bands behind athletes’ necks, weight plates held behind their heads or holding dumbbells.
• Dumbbell lunges must be done with proper form – with large strides and an upright torso. Don’t take mini-steps in order to handle more weight. This defeats the purpose of the exercise.
• If an athlete is too weak to perform chins and pull-ups, use bands either hung from the bar or strung across the spotter bars of the power rack. Partner-assisted chins are also a good idea. Fat Man Rows (also known as Inverted or Body Rows) are also a worthy substitute.
Week 1
Monday
Military Press: 3x5 (5/3/1 set/rep protocol)
Squat: 3x5 (55%x5, 65%x5, 75%x5)
*Chin-ups/Pull-ups: Do 1 set in between every set of squats and military presses (including warm-ups). Sets should not be taken to failure. Rather, take ½ of the athletes’ max reps and have them perform that number per set (or even less). For example, if an athlete can do 10 perfect
chins/pulls, have them do sets of NO MORE than 5 reps. If an athlete cannot do a chin-up/pull-up, have them do band assisted chins/pulls. When in doubt, have them do fewer reps per set.
Dips: 3 sets of as many reps as possible.
Curls: 3 sets of 10 reps (have athletes superset these with dips).
Glute-Ham Raise/Sit-ups Circuit: 3 sets of each – reps depending on athlete’s strength.
Wednesday
Trap Bar Deadlift: 3x5 (5/3/1 set/rep protocol)
Military Press: 3x5 (55%x5, 65%x5, 75%x5)
DB Lunges: 3 sets of 6 reps/leg
45-Degree Back Raises: 3 sets of 12 reps
Med Ball Sit-ups: 3 sets of 20 reps
Dips/Chins: superset these two exercises - 10 minutes of as many sets/reps as they can perform.
Friday
Bench Press: 3x5 (5/3/1 set/rep protocol)
Squat: 3x5 (55%x5, 65%x5, 75%x5)
Chins/Pull-ups: same sets/reps as before - perform between sets of bench press and squat.
DB Bench Press: 3 sets of 12 reps
Triceps Pushdowns/Biceps Curls: give the kids 10 minutes to pump up.
Sled Rows: Attach a 100 foot tug of war rope to a dragging sled. Pull the sled toward you, hand over hand. Each
athlete should do 3 sets of this. The weight used depends on the strength of the athlete.
Week 2
Monday
Power Clean: 3x5 (5/3/1 set/rep protocol)
Squat: 3x5 (5/3/1 set/rep protocol)
Bench Press: 3x5 (55%x5, 65%x5, 75%x5)
45-Degree Back Raise: 3 sets of 12 reps
Roman Chair Sit-ups: 3 sets of 20 reps
Dips/Chins: superset these two exercises - 10 minutes of as many sets/reps as they can perform.
Wednesday
Military Press: 3x5 (5/3/1 set/rep protocol)
Squat: 3x5 (55%x5, 65%x5, 75%x5)
*Chin-ups/Pull-ups: Do 1 set in between every set of squats and military presses (including warm-ups). Sets should not be taken to failure. Rather, take ½ of the athletes’ max reps and have them perform that number per set (or even less). For example, if an athlete can do 10 perfect
chins/pulls, have them do sets of NO MORE than 5 reps. If an athlete cannot do a chin-up/pull-up, have them do band assisted chins/pulls. When in doubt, have them do fewer reps per set.
Dips: 4 sets of as many reps as possible.
Curls: 4 sets of 10 reps (have athletes superset these with dips).
Glute-Ham Raise/Sit-ups Circuit: 3 sets of each – reps depending on athlete’s strength.
Friday
Trap Bar Deadlift: 3x3 (5/3/1 set/rep protocol)
Military Press: 3x5 (55%x5, 65%x5, 75%x5)
DB Lunges: 3 sets of 6 reps/leg
45-Degree Back Raises: 3 sets of 12 reps
Med Ball Sit-ups: 3 sets of 20 reps
Dips/Chins: superset these two exercises - 10 minutes of as many sets/reps as they can perform.
Week 3
Monday
Bench Press: 3x3 (5/3/1 set/rep protocol)
Squat: 3x5 (55%x5, 65%x5, 75%x5)
Chins/Pull-ups: same sets/reps as before - perform between sets of bench press and squat.
DB Bench Press: 4 sets of 12 reps
Triceps Pushdowns/Biceps Curls: give the kids 10 minutes to pump up.
Sled Rows: Attach a 100 foot tug of war rope to a dragging sled. Pull the sled toward you, hand over hand. Each
athlete should do 3 sets of this. The weight used depends on the strength of the athlete.
Wednesday
Power Clean: 3x3 (5/3/1 set/rep protocol)
Squat: 3x3 (5/3/1 set/rep protocol)
Bench Press: 3x5 (55%x5, 65%x5, 75%x5)
45-Degree Back Raise: 3 sets of 12 reps
Roman Chair Sit-ups: 3 sets of 20 reps
Dips/Chins: superset these two exercises - 10 minutes of as many sets/reps as they can perform.
Friday
Military Press: 5/3/1 (5/3/1 set/rep protocol)
Squat: 3x5 (55%x5, 65%x5, 75%x5)
*Chin-ups/Pull-ups: Do 1 set in between every set of squats and military presses (including warm-ups). Sets should not be taken to failure. Rather, take ½ of the athletes’ max reps and have them perform that number per set (or even less). For example, if an athlete can do 10 perfect
chins/pulls, have them do sets of NO MORE than 5 reps. If an athlete cannot do a chin-up/pull-up, have them do band assisted chins/pulls. When in doubt, have them do fewer reps per set.
Dips: 4 sets of as many reps as possible.
Curls: 4 sets of 10 reps (have athletes superset these with dips).
Glute-Ham Raise/Sit-ups Circuit: 3 sets of each – reps depending on athlete’s strength.
Week 4
Monday
Trap Bar Deadlift: 5/3/1 (5/3/1 set/rep protocol)
Military Press: 3x5 (55%x5, 65%x5, 75%x5)
DB Lunges: 3 sets of 6 reps/leg
45-Degree Back Raises: 3 sets of 12 reps
Med Ball Sit-ups: 3 sets of 20 reps
Dips/Chins: superset these two exercises - 10 minutes of as many sets/reps as they can perform.
Wednesday
Bench: 5/3/1 (5/3/1 set/rep protocol)
Squat: 3x5 (55%x5, 65%x5, 75%x5)
Chins/Pull-ups: same sets/reps as before - perform between sets of bench press and squat.
DB Bench Press: 4 sets of 12 reps
Triceps Pushdowns/Biceps Curls: give the kids 10 minutes to pump up.
Sled Rows: Attach a 100 foot tug of war rope to a dragging sled. Pull the sled toward you, hand over hand. Each
athlete should do 3 sets of this. The weight used depends on the strength of the athlete.
Friday
Power Clean: 5/3/1 (5/3/1 set/rep protocol)
Squat: 5/3/1 (5/3/1 set/rep protocol)
Bench Press: 3x5 (55%x5, 65%x5, 75%x5)
45-Degree Back Raise: 3 sets of 12 reps
Roman Chair Sit-ups: 3 sets of 20 reps
Dips/Chins: superset these two exercises - 10 minutes of as many sets/reps as they can perform.
Week 5
Monday
Military Press: 3x5 (5/3/1 set/rep protocol)
Squat: 3x5 (55%x5, 65%x5, 75%x5)
*Chin-ups/Pull-ups: Do 1 set in between every set of squats and military presses (including warm-ups). Sets should not be taken to failure. Rather, take ½ of the athletes’ max reps and have them perform that number per set (or even less). For example, if an athlete can do 10 perfect
chins/pulls, have them do sets of NO MORE than 5 reps. If an athlete cannot do a chin-up/pull-up, have them do band assisted chins/pulls. When in doubt, have them do fewer reps per set.
Pushups/Dips: 3 sets of each, for as many reps as possible.
Curls: 3 sets of 10 reps (have athletes superset these with dips/pushups).
Glute-Ham Raise/Sit-ups Circuit: 3 sets of each – reps depending on athlete’s strength.
Wednesday
Trap Bar Deadlift: 3x5 (5/3/1 set/rep protocol)
Military Press: 3x5 (55%x5, 65%x5, 75%x5)
One-leg Bulgarian Squats: 3 sets of 6 reps/leg
45-Degree Back Raises: 3 sets of 12 reps
Med Ball Sit-ups: 3 sets of 20 reps
Dips/Chins: superset these two exercises - 10 minutes of as many sets/reps as they can perform.
Friday
Bench Press: 3x5 (5/3/1 set/rep protocol)
Squat: 3x5 (55%x5, 65%x5, 75%x5)
Chins/Pull-ups: same sets/reps as before - perform between sets of bench press and squat.
DB Bench Press: 3 sets of 12 reps
Triceps Pushdowns/Biceps Curls: give the kids 10 minutes to pump up.
Sled Rows: Attach a 100 foot tug of war rope to a dragging sled. Pull the sled toward you, hand over hand. Each
athlete should do 3 sets of this. The weight used depends on the strength of the athlete.
Week 6
Monday
Power Clean: 3x5 (5/3/1 set/rep protocol)
Squat: 3x5 (5/3/1 set/rep protocol)
Bench Press: 3x5 (55%x5, 65%x5, 75%x5)
45-Degree Back Raise: 3 sets of 12 reps
Roman Chair Sit-ups: 3 sets of 20 reps
Dips/Chins: superset these two exercises - 10 minutes of as many sets/reps as they can perform.
Wednesday
Military Press: 3x3 (5/3/1 set/rep protocol)
Squat: 3x5 (55%x5, 65%x5, 75%x5)
*Chin-ups/Pull-ups: Do 1 set in between every set of squats and military presses (including warm-ups). Sets should not be taken to failure. Rather, take ½ of the athletes’ max
reps and have them perform that number per set (or even less). For example, if an athlete can do 10 perfect
chins/pulls, have them do sets of NO MORE than 5 reps. If an athlete cannot do a chin-up/pull-up, have them do band assisted chins/pulls. When in doubt, have them do fewer reps per set.
Dips: 4 sets of as many reps as possible.
Curls: 4 sets of 10 reps (have athletes superset these with dips).
Glute-Ham Raise/Sit-ups Circuit: 3 sets of each – reps depending on athlete’s strength.
Friday
Trap Bar Deadlift: 3x3 (5/3/1 set/rep protocol)
Military Press: 3x5 (55%x5, 65%x5, 75%x5)
One-leg Bulgarian Squats: 3 sets of 6 reps/leg
45-Degree Back Raises: 3 sets of 12 reps
Med Ball Sit-ups: 3 sets of 20 reps
Dips/Chins: superset these two exercises - 10 minutes of as many sets/reps as they can perform.
Week 7
Monday
Bench Press: 3x3 (5/3/1 set/rep protocol)
Squat: 3x5 (55%x5, 65%x5, 75%x5)
Chins/Pull-ups: same sets/reps as before - perform between sets of bench press and squat.
DB Bench Press: 4 sets of 12 reps
Triceps Pushdowns/Biceps Curls: give the kids 10 minutes to pump up.
Sled Rows: Attach a 100 foot tug of war rope to a dragging sled. Pull the sled toward you, hand over hand. Each
athlete should do 3 sets of this. The weight used depends on the strength of the athlete.
Wednesday
Power Clean: 3x3 (5/3/1 set/rep protocol)
Squat: 3x3 (5/3/1 set/rep protocol)
Bench Press: 3x5 (55%x5, 65%x5, 75%x5)
45-Degree Back Raise: 3 sets of 12 reps
Roman Chair Sit-ups: 3 sets of 20 reps
Dips/Chins: superset these two exercises - 10 minutes of as many sets/reps as they can perform.
Glute-Ham Raise/Sit-ups Circuit: 3 sets of each – reps depending on athlete’s strength.
Friday
Military Press: 5/3/1 (5/3/1 set/rep protocol)
Squat: 3x5 (55%x5, 65%x5, 75%x5)
*Chin-ups/Pull-ups: Do 1 set in between every set of squats and military presses (including warm-ups). Sets should not be taken to failure. Rather, take ½ of the athletes’ max reps and have them perform that number per set (or even less). For example, if an athlete can do 10 perfect
chins/pulls, have them do sets of NO MORE than 5 reps. If an athlete cannot do a chin-up/pull-up, have them do band assisted chins/pulls. When in doubt, have them do fewer reps per set.
Pushups/Dips: 3 sets of each for as many reps as possible.
Curls: 3 sets of 10 reps (have athletes superset these with dips/pushups).
Glute-Ham Raise/Sit-ups Circuit: 3 sets of each – reps depending on athlete’s strength.
Week 8
Monday
Trap Bar Deadlift: 5/3/1 (5/3/1 set/rep protocol)
Military Press: 3x5 (55%x5, 65%x5, 75%x5)
One-leg Bulgarian Squats: 3 sets of 6 reps/leg
45-Degree Back Raises: 3 sets of 12 reps
Med Ball Sit-ups: 3 sets of 20 reps
Dips/Chins: superset these two exercises - 10 minutes of as many sets/reps as they can perform.
Wednesday
Bench: 5/3/1 (5/3/1 set/rep protocol)
Squat: 3x5 (55%x5, 65%x5, 75%x5)
Chins/Pull-ups: same sets/reps as before - perform between sets of bench press and squat.
DB Bench Press: 4 sets of 12 reps
Triceps Pushdowns/Biceps Curls: give the kids 10 minutes to pump up.
Sled Rows: Attach a 100 foot tug of war rope to a dragging sled. Pull the sled toward you, hand over hand. Each
athlete should do 3 sets of this. The weight used depends on the strength of the athlete.
Friday
Power Clean: 5/3/1 (5/3/1 set/rep protocol)
Squat: 5/3/1 (5/3/1 set/rep protocol)
Bench Press: 3x5 (55%x5, 65%x5, 75%x5)
45-Degree Back Raise: 3 sets of 12 reps
Roman Chair Sit-ups: 3 sets of 20 reps
Dips/Chins: superset these two exercises - 10 minutes of as many sets/reps as they can perform.
Spring Football: 2 Week Training Cycle
In this section, we’re proposing a hypothetical two-week spring practice period. If your program doesn’t participate in spring drills, start with the workouts listed for the next training block, but read this section anyway, because it’ll further your understanding of our suggestions for training camp and in-season physical training. If your spring football period is one week, simply adjust your scheduling accordingly and move on to the next training block when spring drills are over. Here are some general things to keep in mind during this period:
• Don’t go for rep maxes at the end of any set – just do the prescribed reps.
• Get the athletes in and out of the weight room in 45 minutes.
• These workouts are very important for maintaining and building strength. Do not have a passive attitude as a coach toward these workouts.
• You are only training twice per week, so make sure you schedule these weight workouts so that they don’t
interfere with your football practices - and allow your athletes to have success in the weight room as well as on the practice field.
Week 1
Day 1
Squat: 3x5 (5/3/1 set/rep protocol)
Bench Press: 3x5 (5/3/1 set/rep protocol)
Chin-ups: 3 sets of as many reps as possible
Dips: 3 sets of as many reps as possible
Lying Leg Lifts: 3 sets of 25 reps
Day 2
Trap Bar Deadlift: 3x5 (5/3/1 set/rep protocol)
Military Press: 3x5 (5/3/1 set/rep protocol)
Glute-Ham Raise: 3 sets of 10 reps
Roman Chair Sit-ups: 3 sets of 20 reps
Week 2
Day 1
Squat: 3x3 (5/3/1 set/rep protocol)
Bench Press: 3x3 (5/3/1 set/rep protocol)
Chin-ups: 3 sets of as many reps as possible
Dips: 3 sets of as many reps as possible
Lying Leg Lifts: 3 sets of 25 reps
Day 2
Trap Bar Deadlift: 3x3 (5/3/1 set/rep protocol)
Military Press: 3x3 (5/3/1 set/rep protocol)
Glute-Ham Raise: 3 sets of 10 reps
Roman Chair Sit-ups: 3 sets of 20 reps
Going Into the Summer: 9 Week Training Cycle
Program notes:
• These 9 weeks will see a decline in total weight room volume and an increase in speed work.
• The lack of volume does not mean you shouldn’t push the athletes to make them stronger.
Week 1
Monday
Trap Bar Deadlift: 5/3/1 (5/3/1 set/rep protocol)
Military Press: 5/3/1 (5/3/1 set/rep protocol)
Chins/Pull-ups: perform a set of 3-5 reps between every set of military presses (and even trap bar deadlifts if
possible).
45-Degree Back Raises: 3 sets of 15 reps
DB Lunges: 3 sets of 6 reps/leg
Med Ball Sit-ups: 3 sets of 20 reps
Wednesday
Bench Press: 5/3/1 (5/3/1 set/rep protocol)
Chins/Pull-ups: perform a set of 3-5 reps between every set of bench press and dips.
Dips: 5 sets of 10-20 reps (reps based on athlete’s strength)
Curls: 3 sets of 10 reps
Lying Leg Raises (or Hanging Leg Raises): 3 sets of 25 reps