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Workout - Sheet - Football In-Season Squat Program

This document outlines a 4-week in-season back squat program for football players. Each week consists of 2 workouts focused on back squats with warm-up sets. Workout 1 has 3-4 reps in later sets while Workout 2 decreases reps to 2 reps in later sets. Rest periods are 90 seconds or longer between sets. Warm-ups include overhead squats, ankle kicks, glute-ham raises, and reverse hypers to prepare the body for back squats with increasing weight loads each week.

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Tom Hochhalter
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477 views2 pages

Workout - Sheet - Football In-Season Squat Program

This document outlines a 4-week in-season back squat program for football players. Each week consists of 2 workouts focused on back squats with warm-up sets. Workout 1 has 3-4 reps in later sets while Workout 2 decreases reps to 2 reps in later sets. Rest periods are 90 seconds or longer between sets. Warm-ups include overhead squats, ankle kicks, glute-ham raises, and reverse hypers to prepare the body for back squats with increasing weight loads each week.

Uploaded by

Tom Hochhalter
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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XLAthlete.

com In-Season Squat Program For Football


Name
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

Week 1 - Workout 1
Warm Up/Prehab Sets/Reps Overhead Squat
8 8 each way 8 8 2-3 Minutes

Week 2 - Workout 1
Warm Up/Prehab Sets/Reps Overhead Squat
8 8 each way 8 8 2-3 Minutes

Dynamic Warm Up Squat Warm Up

4-Way Ankle Kicks Glute Ham Hyper

Dynamic Warm Up Squat Warm Up

4-Way Ankle Kicks Glute Ham Hyper

Use empty bar and follow instructions Reverse Hyper to the right

Use empty bar and follow instructions Reverse Hyper to the right

Back Squat
Warm Up

Weight

Reps Per Set

Rest After Set


1:30 1:30 3:00 3:00 3:00 3:00 3:00

Information

Back Squat

Weight

Reps Per Set

Rest After Set


1:30 1:30 1:30 3:00 3:00 3:00 3:00

Information

0.0 0.0 0.0 0.0 0.0 0.0 0.0

5 Reps 4 Reps 3 Reps 3 or 4 Reps 3 or 4 Reps 3 or 4 Reps 3 or 4 Reps

Maximize Speed

0.0 0.0 0.0 0.0 0.0 0.0 0.0

5 Reps 4 Reps 3 Reps 3 or 4 Reps 3 or 4 Reps 3 or 4 Reps 3 or 4 Reps

Maximize Speed

Week 1 - Workout 2
Warm Up/Prehab Sets/Reps Overhead Squat
8 8 each way 8 8 2-3 Minutes

Week 2 - Workout 2
Warm Up/Prehab Sets/Reps Overhead Squat
8 8 each way 8 8 2-3 Minutes

Dynamic Warm Up

4-Way Ankle Kicks Glute Ham Hyper

Dynamic Warm Up

4-Way Ankle Kicks Glute Ham Hyper

Squat Warm Up

Use empty bar and Reverse Hyper follow instructions to the right

Squat Warm Up

Use empty bar and Reverse Hyper follow instructions to the right

Back Squat
Warm Up

Weight

Reps Per Set

Rest After Set


1:30 1:30 1:30 3:00 3:00 3:00 3:00

Information

Back Squat
Warm Up

Weight

Reps Per Set

Rest After Set


1:30 1:30 1:30 3:00 3:00 3:00 3:00

Information

0.0 0.0 0.0 0.0 0.0 0.0 0.0

5 Reps 4 Reps 3 Reps 3 Reps 3 Reps 3 Reps 3 Reps

0.0 0.0 0.0 0.0 0.0 0.0 0.0

5 Reps 4 Reps 3 Reps 2 Reps 2 Reps 2 Reps 2 Reps

XLAthlete.com In-Season Squat Program For Football


Week 3 - Workout 1
Warm Up/Prehab Sets/Reps Overhead Squat
8 8 each way 8 8 2-3 Minutes

Week 4 - Workout 1
Warm Up/Prehab Sets/Reps Overhead Squat
8 8 each way 8 8 2-3 Minutes

Dynamic Warm Up Squat Warm Up Back Squat


Warm Up

4-Way Ankle Kicks Glute Ham Hyper

Dynamic Warm Up Squat Warm Up Back Squat


Warm Up

4-Way Ankle Kicks Glute Ham Hyper

Use empty bar and follow instructions Reverse Hyper to the right

Use empty bar and follow instructions Reverse Hyper to the right

Weight

Reps Per Set

Rest After Set


1:30 1:30 1:30 3:00 3:00 3:00 3:00

Information

Weight

Reps Per Set

Rest After Set


1:30 1:30 1:30 3:00 3:00 3:00 3:00

Information

0.0 0.0 0.0 0.0 0.0 0.0 0.0

5 Reps 4 Reps 3 Reps 3 or 4 Reps 3 or 4 Reps 3 or 4 Reps 3 or 4 Reps

Maximize Speed

0.0 0.0 0.0 0.0 0.0 0.0 0.0

5 Reps 4 Reps 3 Reps 3 Reps 3 Reps 3 Reps 3 Reps

Week 3 - Workout 2
Warm Up/Prehab Sets/Reps Overhead Squat
8 8 each way 8 8 2-3 Minutes

Week 4 - Workout 2
Warm Up/Prehab Sets/Reps Overhead Squat
8 8 each way 8 8 2-3 Minutes

Dynamic Warm Up Squat Warm Up Back Squat


Warm Up

4-Way Ankle Kicks Glute Ham Hyper

Dynamic Warm Up Squat Warm Up Back Squat


Warm Up

4-Way Ankle Kicks Glute Ham Hyper

Use empty bar and follow instructions Reverse Hyper to the right

Use empty bar and follow instructions Reverse Hyper to the right

Weight

Reps Per Set

Rest After Set


1:30 1:30 1:30 3:00 3:00 3:00 3:00

Information

Weight

Reps Per Set

Rest After Set


1:30 1:30 1:30 3:00 3:00 3:00 3:00

Information

0.0 0.0 0.0 0.0 0.0 0.0 0.0

5 Reps 4 Reps 3 Reps 2 Reps 2 Reps 2 Reps 2 Reps

0.0 0.0 0.0 0.0 0.0 0.0 0.0

5 Reps 4 Reps 3 Reps 1 or 2 Reps 1 or 2 Reps 1 or 2 Reps 1 or 2 Reps

Program Designed by Cal Dietz, MEd

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