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WINTER TRAINING

PACKAGE
BY: COACH ISAAC

WINTER TRAINING WORKOUT GUIDES 1

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UPPER BODY 8: PULL EMPHASIS

CORE ACTIVATION
Yoga Movements
nts : 1 Set
Plank Series : 1 X 30 Seconds Each
Plate Series : 1 X 10 Each

DAY 29: MONDAY

WEEK 5
Warm-Up Sets: 1 Superset
Wrist Rocks : 1 X 20 Seconds Each
Preacher Stretch : 2 X 20 Seconds
Underhand Deadhang : 1 X 30 Seconds
Med Ball Slam : 2 X 15 Reps
Working Sets: Contrast Training 3 Supersets
Hang Snatch : 5, 3, 2, 2, 3 (Heavier Each Set)
Band/Stick Passthrough : 3 X 10
Bench Press : 6, 5, 5, 3, 2 (60%, 70%, 75%, 80%, 87.5%)
Dumbbell Spider Row : 4 X 10
Bird Dog Row : 3 X 8 Each
Towel Grip Seated Row : 3 X 15

Pump 1 Superset
Pallof Press : 3 X 10 Each
Alternating Dumbbell Pendlay Rows : 3 X 8 Each
Weighted Push-Ups : 3 X 8-10
COOL DOWN Most Important Part
Banded Shoulder Distraction : 1 X 20 Seconds Each
Band/Stick Passthrough : 1 X 20
Deadhang : 1 X 30 Seconds
FIELD WORKOUT
DYNAMIC WARM-UP
TODAY'S SCHEDULE

Monday High Knees

Butt Kicks
Karaoke
Shuffle Touch
Side Shuffle Spiderman Lunges
5:30AM
6:00AM: WORKOUT
7:30AM:
8-11AM: Lateral Kneeling Get-Off : 3 Reps Each
11AM: Half Kneeling Get-Off : 3 Reps
2PM:
Untimed Max 40 Yard Dash : 5 Reps
Tight Cone Weaves : 3 Reps Each
3PM: Positional Drill (Pages 5-6) : 5 Reps Each
3:30PM: Positional Drill (Pages 5-6) : 5 Reps Each
7PM:
8PM: COOL DOWN
10PM: Full Body Stretch : 10 Minutes

D1 WINTER TRAINING WORKOUT PLAN 3

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LOWER BODY 7: PUSH EMPHASIS

CORE ACTIVATION
Yoga Moveme
Movements
nts : 1 Set
Wall Or Partner Leaning Neck Pendulum : 1 X 20 Seconds Each
Bear Plank W/ "Y" Raise : 1 X 30 Seconds Each
Band Walk Series : 1 X 10 Each

DAY 47: FRIDAY

WEEK 7
Warm-Up Sets: Trust the Process
Kettlebell Swing : 3 X 15
Ankle Stretch + Extension Series : 2 X 20 Seconds Each
Back Squat Warmup :2X8
90-90 Hip Rotation : 2 X 10
90 Degree Lower Back Stretch : 1 X 16
Working Sets: Contrast Training 2 Supersets
Back Squat : 8, 5, 3, 3, 4 (60%, 70%, 75%, 80%, 85%)
2 Second Eccentric - Explode Up!
Depth Drop To Vert To Broad : 4 X 4 (Immediately After Squat Set)
Single Leg Dumbbell RDL : 4 X 8 Each
Bench Bridge W/ Alternating Knee Drive : 3 X 8 Each
Builder Block: Growth Training 1 Supersets
Speed Split Squat : 3 X 8 Each
Step-Ups : 3 X 8 Each
Pump 1 Superset
Leg Extension Machine : 3 X 20
Ab Wheel Rollouts : 3 X 15
Hamstring Heel Slides : 2 X 10 Each

COOL DOWN Most Important Part

Jefferson Curl Hold : 1 X 30 Seconds
Deadhang : 1 X 30 Seconds
Band Lower Body Stretch : 1 X 20 Seconds Each

STRETCH
FRIDAY
TODAY'S SCHEDULE

FULL BODY FOAM ROLLOUT

6:00AM:
STRETCH SERIES
7:30AM: Sit On Toes : 30 Seconds
Sit On Feet : 30 Seconds
8-11AM: Downward Dog Series : 6 Reps
11AM: Bridge Series : 3 Reps Each
Spiderman Series : 3 Reps Each
2PM: Elephant Walk Series : 6 Reps
3PM: Squat Rotations : 6 Reps
Wide Fold : 20 Seconds
3:30PM: Skaters To Wide Squat : 20 Reps
7PM: Side Lunge : 20 Seconds Each
Hip Push Through : 20 Seconds
8PM: Arm Circles : 12 Reps
10PM:
Any Routine from the Injury/Mobility Guide

D1 WINTER TRAINING WORKOUT PLAN 4

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Offensive Positional
Drills:

4 Cone Series : 5 Reps Each

QB Box Progression : 5 Reps Each

POSITIONAL PACKAGES ARE ONLINE EBOOKS LIKE THIS, BUT

ARE POSITION SPECIFIC AND MUCH MORE ADVANCED!
CLICK HERE FOR QB PACKAGE!
OL Pass Changes : 5 Reps Each
OL “W” Reaction Drill : 5 Reps Each
CLICK HERE FOR OL PACKAGE!
Cut Tree : 3 Reps Each
Ankle Breaking RB Drill : 5 Reps Each
CLICK HERE FOR RB PACKAGE!
Continuous Full Breakdown Drill : 5 Reps Each
Delayed Block Release Drill : 5 Reps Each
CLICK HERE FOR TE PACKAGE!

Box Cut Drill : 5 Reps Each

WR Quick Pass Drill : 5 Reps Each
CLICK HERE FOR WR PACKAGE!
Stiff Arm Triple Line Drill : 5 Reps Each
Inside Zone Downhill Steps : 5 Reps Each
CLICK HERE FOR FB PACKAGE!
D1 WINTER TRAINING WORKOUT PLAN 5
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Defensive Positional
Drills:

POSITIONAL PACKAGES ARE ONLINE EBOOKS LIKE THIS, BUT

Box Drill : 5 Reps Each

ARE POSITION SPECIFIC AND MUCH MORE ADVANCED!

"X" Box Drill : 5 Reps Each
CLICK HERE FOR LB PACKAGE!
Vertical Drop To 90° Break : 5 Reps Each
Drop, 45° Open, Speed Turn : 5 Reps Each
CLICK HERE FOR OLB PACKAGE!
3 Point Stance Get Off’s : 5 Reps Each
Rush Race : 5 Reps Each
CLICK HERE FOR DL PACKAGE!
Tight “W” Bend Drill : 5 Reps Each
Ladder Flips : 5 Reps Each
CLICK HERE FOR DE PACKAGE!
Peddle Tree : 5 Reps Each
Drop Progression : 5 Reps Each
CLICK HERE FOR DB PACKAGE!

D1 WINTER TRAINING WORKOUT PLAN 6