Look at defrancos in season west side for skinny bastards program under articles.
It is not necessarily specific to football and can be used for most sports, including basketball.
Bingo! I found it. I can work with this.
For those Curious:
*This workout was performed on Monday. (Their game was on Saturday.)
A. Max-Effort Upper Body lift – work up to 5RM week 1 & work up to 3RM week 2. *Be somewhat conservative with your weight selections. I don’t advocate forced reps during the season. The goal is to work up to a heavy weight, but you want to get all reps on your own.
*I also like performing 2-week mini-cycles during the season in which you alternate between full-range max-effort lifts and partial range lifts for the upper body. For example: Weeks 1&2 = bench press; Weeks 3&4 = 3-board press; Weeks 5&6 = incline bench press; Weeks 7&8 = floor press; Weeks 9&10 = close grip bench press; Weeks 11&12 = 4-board press
“Blackburns” – Perform 2 sets of the 4 exercises that are shown in the video link. Hold each position for 10-20 seconds. Rest 1 minute between sets.
Unilateral lower body movement – perform 3 sets of 8 reps
D1. Rowing variation – 3 sets of 10-12 reps
D2. DB Shrugs – 3 sets of 10-12 reps
High rep abdominal circuit – perform 3-4 exercises and go through circuit 2X
*This workout was performed on Wednesday, but it can also be performed on Thursday.
Box Jumps – perform 3 sets of 3
Box squats – perform 3-week mini-cycles with the following percentages: Week 1 = 60% of 1RM for 6 sets of 2 w/ 1 minute rest between sets; Week 2 = 70% of 1RM for 5 sets of 2 w/ 1 minute rest between sets; Week 3 = work up to 3 singles w/ 80-85% of your 1RM. Rest 2-3 minutes between sets. After 3 weeks, start the cycle over. You may increase or decrease the percentages depending on how you feel. Alternate between a regular barbell & safety squat bar every 3 weeks if you can.
C1. DB bench variation – perform 3 sets of 8-12reps
C2. Rear Delt/Upper Back exercise – choose one of the following exercises & perform 3 sets of 8-12 reps
Rear delt flyes
Seated DB “power cleans”
DB or cable lateral raises – perform 2-3 sets of 12-15 reps
Abs/Low back superset – perform 2-3 supersets of your favorite ab exercise with either 45-degree back raises or reverse hyperextensions. Perform 10-20 reps of each exercise.
Although I’ve now officially published a sample in-season template, I know I’m bound to receive a thousand emails asking me, “What should I do if I can only train once a week during the in-season?”
I’m well aware that sports such as basketball, baseball and soccer – among others - have multiple games per week. This certainly makes in-season training a little more complicated. One way to combat this is to simply alternate between the two in-season templates provided above. For example, perform Workout #1 on one of your off days during the first week of your season. During an off day on week 2, perform Workout #2. Go back to Workout #1 again during week 3, and so on. If a light week comes up in which you only have one or two games, you can perform both workouts that week. As I’ve stated before, you must use your best judgment.
*If you know in advance that you’re definitely not going to be able to train more than once a week during the season, I suggest designing one full-body workout that incorporates a squat variation, bench press variation and a row variation. This workout should also cover any weak points that you need to address during the season.