The following schedule shows an example of a weekly training plan we might follow during the football season.
Pillar of Strength A (butterfly rolls, hurdler rolls, med ball walking twists, handstands, duck walks)
Hanging knee raises, 2x20
DB row, curl, press, 2x5
DB snatch and squat, 2x5
Snatch pulls from blocks, 4x5
Front squats, 4x5
Bench press/pull-up complex, 5x5
DB rows, 3x8
Jump rope routine, 3x20
Finger and grip work, 2x2
Pillar of Strength B (back walkovers, reversals, lean/pull/push, sickles, single-leg balance squats)
Hanging-leg crossovers, 2x12
Back extensions, 2x12
RDL/military press/overhead lunge complex, 3x6
Power clean/front lunge complex, 5x2
45-degree lunges, 2x6
Push jerks, 4x3
Incline-crossbar pull-ups, 3x6
Lying posterior flies, 3x8
Rotator flies, 2x8
Slide boards, 2x30 sec.
Speed hand/speed bag, 2x20 sec.
Pillar of Strength C (flexions, extensions, rotations, pedestal progressions: prone, supine, side to side)
Hanging jackknives, 2x10
Good mornings and behind neck, 2x5
Press and overhead squats
Split snatch (high blocks), 3x4
Explosive step-ups, 3x4
Split jerks, 3x2
Speed feet routine, 3x7 sec.
secondo voi quando esempio dicie DB row, curl,press intende in superserie?
e le pause da quanto bisogna farle?