Ultimate Football Training Program: First 3 weeks and progressions for the Off-Season

[EndLineTraining]

I use to frequent this forum growing up so I figured I'd share some knowledge to give back and answer any questions you may have. I played D1 football, interned at Juggernaut Training Systems (JTS) and am currently enrolled in graduate school at Cal State Fullerton for Exercise Science. A program like this is what athletes at JTS paid $500 a month for so I'd pay attention if I were you.


Here is what my varsity guys did for their first 3 weeks of training last off-season. Saturday was optional. 5-6 days a week and these kids didn’t die and most were very untrained. Some sophomores were included in the varsity group. My athletes had 0 hamstring tears and 0 shoulder injuries as well throughout the training. Qb’s had some tweaks to their program for the upper body days and did squats with the safety squat bar to save their shoulders.

At the end of the off-season here are the average results for my Varisty athletes:
Squat: +90 pounds
Bench: +45 pounds
40yd dash: -.28
20 yd Shuttle: -.25
Broad Jump: +8”
Vertical 3.5”
Body weight: +20 pounds

Week 1
Monday
1. 100 abs.
2. Dynamic Warm-up.
3. Build-ups to 40.
4. Hill sprints 3x10@20 yards -40 sec rest btwn reps- 2:30 btwn sets
5. Triple jumps uphill x7
6. Double Pause Bench 6x5@60% 50 sec rest btwn sets.
7A. Blast Strap Rows 5x15
7B. Band Pull-aparts 4x15
8A. upper back jack 3x8-10-15
8B. Neck 3x6
8C. Chin-ups 3x12-15
8D. Biceps 3x12-15
9. 200 abs

Tuesday:
1. Foam Roll
2. Weight room/prehab warm-up
3. Squat 10x5@60% 50 sec rest btwn sets.
4. Back extensions 5x15
5. Bulgarian split squats 2x10
6. Weighted planks 3x20 sec
7. Db side bends 3x15

Wednesday
1. 100 abs.
2. Dynamic Warm-up.
3. Build-ups to 40.
4. Hill sprints 3x10@20 yards 40 sec rest btwn reps- 2:30 btwn sets
5. Triple jumps uphill x7
6. Floor Press 8x5@60% 50 sec rest btwn sets.
7A. Pull-ups 5x15
7B. Band Pull-aparts 4x15
8A. upper back jack 3x8-10-15
8B. Neck 3x6
8C. Cable Rows 3x12-15
8D. Biceps 3x12-15
9. 200 abs

Thursday
Tuesday:
1. Foam Roll
2. Weight room/prehab warm-up
3. Front Squats 6x5@60% of their estimated Front squat max. 50 sec rest btwn sets.
4. Reverse Hyperextensions 5x15
5. Bulgarian split squats 2x10
6. Weighted planks 3x20 sec
7. Db side bends 3x15

Friday
1. 100 abs.
2. Dynamic Warm-up.
3. Build-ups to 40.
4. Hill sprints 3x10@20 yards- 40 sec rest btwn reps- 2:30 btwn sets
5. Triple jumps uphill x7
6. Bench press 10x5@60% 50 sec rest btwn sets.
7A. Pull-ups 5x15
7B. Band Pull-aparts 4x15
8A. upper back jack 3x8-10-15
8B. Neck 3x6
8C. Cable Rows 3x12-15
8D. Biceps 3x12-15
9. 200 abs


Saturday
1. Lacrosse ball mobility work
2. Weight room/prehab warm-up
3. Box squat 8x5@60% 50 sec rest btwn sets.
4. Reverse Hyperextensions 5x15
5. Bulgarian split squats 2x10
6. Weighted planks 3x20 sec
7. Db side bends 3x15

Week 2

Monday
1. 100 abs.
2. Dynamic Warm-up.
3. Build-ups to 40.
4. Hill sprints 5x5@20yd for line, @30 for big skill @35 for skill (40-90 sec rest btwn reps-2:30 min btwn sets)
5. Triple jumps uphill x6
6. Double Pause Bench 6x3@67.5% 60 sec rest btwn sets.
7A. Blast Strap Rows 5x12
7B. Band Pull-aparts 4x15
8A. upper back jack 3x8-10-15
8B. Neck 3x6
8C. Chin-ups 3x10-12
8D. Biceps 3x10-12
9. 250 abs

Tuesday:
1. Foam Roll
2. Weight room/prehab warm-up
3. Squat 10x3@67.5% 55 sec rest btwn sets.
4. Back extensions 5x12
5. Bulgarian split squats 2x10
6. Weighted planks 3x20 sec(increase #)
7. Db side bends 3x12

Wednesday
1. 100 abs.
2. Dynamic Warm-up.
3. Build-ups to 40.
4. Hill sprints 5x5@20yd for line, @30 for big skill @35 for skill (40-90 sec rest btwn reps-2:30 min btwn sets)
5. Triple jumps uphill x6
6. Floor Press 8x3@67.5% 50 sec rest btwn sets.
7A. Pull-ups 5x12
7B. Band Pull-aparts 4x15
8A. upper back jack 3x8-10-15
8B. Neck 3x6
8C. Cable Rows 3x10-12
8D. Biceps 3x10-12
9. 250 abs

Thursday
Tuesday:
1. Foam Roll
2. Weight room/prehab warm-up
3. Front Squats 6x3@67.5% of their estimated Front squat max. 50 sec rest btwn sets.
4. Reverse Hyperextensions 5x12
5. Bulgarian split squats 2x10
6. Weighted planks 3x20 sec
7. Db side bends 3x15

Friday
1. 100 abs.
2. Dynamic Warm-up.
3. Build-ups to 40yds
4. Hill sprints 5x5@20yd for line, @30 for big skill @35 for skill (40-90 sec rest btwn reps-2:30 min btwn sets)
5. Triple jumps uphill x6
6. Bench press 10x3@67.5% 60 sec rest btwn sets.
7A. Pull-ups 5x12
7B. Band Pull-aparts 4x15
8A. upper back jack 3x8-10-15
8B. Neck 3x6
8C. Cable Rows 3x10-12
8D. Biceps 3x10-12
9. 250 abs

Saturday
1. Lacrosse ball mobility work
2. Weight room/prehab warm-up
3. Box squat 8x3@67.5% 60 sec rest btwn sets.
4. Reverse Hypers 5x12
5. Bulgarian split squats 2x10
6. Weighted planks 3x20 sec (increase Weight)
7. Db side bends 3x15

Monday
1. 100 abs.
2. Dynamic Warm-up.
3. Build-ups to 40.
4. Hill sprints 7x3@20yd for line, @30 for big skill @35 for skill (40-90 sec rest btwn reps-2:30 min btwn sets)
5. Triple jumps uphill x5
6. Double Pause Bench 3x5@50% 40 sec rest btwn sets.
7A. Blast Strap Rows 4x10
7B. Band Pull-aparts 3x15
8A. upper back jack 3x8-10-15
8B. Neck 3x6
8C. Chin-ups 3x8-10
8D. Biceps 3x8-10
9. 300 abs

Tuesday:
1. Foam Roll
2. Weight room/prehab warm-up
3. Squat REP MAX 75% (as many reps as possible without failing)
4. Back extensions 3x10
5. Bulgarian split squats 2x10
6. Weighted planks 3x20 sec(increase #)
7. Db side bends 3x10

Wednesday
1. 100 abs.
2. Dynamic Warm-up.
3. Build-ups to 40.
4. Hill sprints 5x3@20yd for line, @30 for big skill @35 for skill (40-90 sec rest btwn reps-2:30 min btwn sets)
5. Triple jumps uphill x6
6. Floor Press 3x5@50% 40 sec rest btwn sets.
7A. Pull-ups 5x12
7B. Band Pull-aparts 4x15
8A. upper back jack 3x8-10-15
8B. Neck 3x6
8C. Cable Rows 3x10-12
8D. Biceps 3x10-12
9. 300 abs

Thursday
Tuesday:
1. Foam Roll
2. Weight room/prehab warm-up
3. Front Squats 3x5@50% of their estimated Front squat max. 40 sec rest btwn sets.
4. Reverse Hyperextensions 5x10
5. Bulgarian split squats 2x10
6. Weighted planks 3x20 sec
7. Db side bends 3x15

Friday
1. 100 abs.
2. Dynamic Warm-up.
3. Build-ups to 40yds
4. Hill sprints 7x3@20yd for line, @30 for big skill @35 for skill (40-90 sec rest btwn reps-2:30 min btwn sets)
5. Triple jumps uphill x6
6. Bench press REP MAX AT 75%( as many reps as possible without failing.
7A. Pull-ups 3x10
7B. Band Pull-aparts 4x15
8A. Cable Rows 3x10
8B. Neck 3x10
9. 300 abs

Saturday
1. Lacrosse ball mobility work
2. Weight room/prehab warm-up
3. Box squat 3x5@67.5% 60 sec rest btwn sets.
4. Reverse Hypers 5x12
5. Bulgarian split squats 2x10
6. Weighted planks 3x20 sec (increase Weight)
7. Db side bends 3x15

http://endlinetraining.com

[EndLineTraining]

Some notes about the program. The sprinting is totally alactic and meant for full recovery every sprint. Often times I would look at some of the players to see if they needed more time of recovery or not. Generally 20-30 seconds for every 10 yards sprinted is a good rule of thumb to use. The hill was not that steep so they still could run at a decent speed. Ideally the first three weeks would’ve been just doing high knees and running mechanics but I doubt the players would’ve bought into my program had I done it and it was my first year so I did what I had to do, although I did have all the freshmen do just that. We never went to failure on any lift which keeps the athletes fresh and not feeling very tight or sore the next day. I think this is something that really allowed this program to flourish was that concept. Some people may argue about the not going to failure but the kids all gained tons of muscle so none of my athletes were arguing with that.

Our main focus was sprinting with this program. We took our time and really broke down the running mechanics and even video taped them to analyze them and to show the athletes what they were doing wrong. If the athletes were feeling run down from the running we would lighten up the weights for the day. If an athlete was moving with great speed during the lifts I allowed them to add some weight. During these first three weeks the athletes were still getting their form down so 2-3 second eccentric with a controlled concentric phase was employed.

Once any athlete has the form down for the core movements they need to ditch the slow speed and move the bar as fast as damn possible every rep as long as form stays solid. Later in the program we have days where we squat and bench and try to get all 5 reps in under 5 seconds. Trying to move the bar with maximal force even when the weight is submaximal trains the body to become explosive. So if there is 200 pounds on the bar and the athlete has a 330 pound squat max, he is going to try and put 330 pounds of force into that bar every single rep. The bar might try and fly off his back at the top of the rep. This is called compensatory acceleration training. http://articles.elitefts.com/trainin...-rep-each-set/

Every three weeks of the training we do a rep max test for the bench and squat to determine how much strength has been gained for each athlete. At 75% the athletes should only be able to perform 10 rep,s so every rep over 10 we know they got stronger and will increase their max accordingly. For every rep over 10 for the squat we increase their max 5 pounds and increase the bench by 2.5 pounds.

For example: Athlete does 225 pounds in the squat for 15 reps. That’s 5 reps over 10 so we bump up his max by 25 pounds. If the lift is rather weak we only do 2.5 pounds for the squat and 1.25 for the bench.

Progressions: I write out the training programs in blocks of 3 weeks and each block will change as far as volume and intensity goes for the lifting. At the end of each block we will do a rep max test to readjust the lifters max. The 2nd block we did 80%, the 3rd block 85% and the 4th block 90%.

More advanced plyo’s are incorporated as the lifter gets stronger and more confident on how to move properly. Upperbody plyo’s were used in the form of box push-ups/rebound push-ups, clapping push-ups and lying MB drops.

MB throws were incorporated after week 6. We did 1-2 sets for 6-10 reps for 3 different MB drills, 2-3 days per week depending on the block. This was our MB pool: MB throws-overhead backwards, diving, shot-put, scoop, rocket, broad jump to dive, snaps (for qbs) and rebound diving(for linemen).

Sprinting goes from the hill the first 3 weeks, to the sled the next 3 weeks to running on flat ground with a 40 test on the third week to check for improvements from the base line. Distances stay pretty much straight forward. Line does all sprinting at 20 yards, big skill does sprinting at 30 yards and skill 35-40 yards.

We kept the same basic accessory movements throughout the year because this limits the potential for DOMS. We will throw in RDL’s and trap bar deadlifts into the mix for the lower body and rotate lunges and Bulgarians split squats.

Every week we increase endurance ab training by 50 reps until we are at 500-600 reps per day and then we just split it up into time and do continuous ab work for 10-16 minutes within minimal rest periods. On lower body days we rotated weighted planks, ab wheel and db sit-up. We rotated a variety of weighted oblique work as superset for the other ab work for the day.

Adequate mobility is a must if you want to be strong and fast, while staying injury free. Athletes who did not have mobility restrictions did not stretch unless they were feeling tight somewhere. Athletes who did have issues did a lot of banded PNF stretching before they squatted or sprinted to ensure they were ready for the task at hand. In addition to stretching beforehand, tight athletes did very specific stretches in-between sets. I just didn’t have the time to find out where everyone was tight at so if an athlete couldn’t squat with perfect depth or run with optimal leg drive then I would analyze them through a series of screens and then prescribe them drills to do.

After the first three weeks, we incorporated aerobic capacity days (on the same days we did lower body) in the form of tempo runs. Line did their tempo runs at 60 yards, big skill 80 yards and skill at 100 yards. Tempo runs are done at 60-75% speed and they are a great economical way to build aerobic capacity needed for football. JOGGING SUCKS!
The speed and distance for the temopo runs are great to allow athletes to think about their sprinting mechanics and get a lot of repetitions doing so. 10-20 reps of abs or push-ups and 30yds of walking were done between reps. If you want me to get into more detail feel free to message me.

12 weeks leading up to the season we started to incorporate anaerobic alactic capacity blocks and anaerobic alactic power blocks. Each was 3 weeks with the capacity block being the last block before the season started. If you want to learn more about alactic capacity and why it is optimal for football training check out my article here. http://endlinetraining.com/2013/05/1...-for-football/

I feel I put out a lot of content for free here so if you read this and want more free insight on concurrent topics make sure you like my ******** page www.********.com/endlinetraining where I have a weekly Q&A’s and post articles weekly. Feel free to message me on there as well.
http://endlinetraining.com

[StrongmanSteve]

That's quite the program. Pretty interesting stuff, nice of you to post it and a write up. I'm a huge fan and advocate of simplicity and minimalism but you seem like a knowledgeable guy, I'm sure many here could benefit from your program. Btw, I too attend CSUF.

[DCSpartan]

thanks for posting, hopefully people will take the time to read it!

[Ichig]

About the weighted plank, do you add weight every session? Can you keep adding weight for example do weight plank with 50 kilos without causing an injury?

[EndLineTraining]

About the weighted plank, do you add weight every session? Can you keep adding weight for example do weight plank with 50 kilos without causing an injury?

It's just like any exercise you just modify it with different means to make it harder. If you can handle 50 kilos with PERFECT form, which I had only 2 athletes do, then you probably have all the benefits that exercise can offer and it's time to use a different exercise. Like I said we rotated different ab movements though. I think people add too much weight before they actually know the purpose of the exercise and the point of it really is. It teaches you pelvic control and develop anti-extension strength. If you go into an anterior pelvic tilt you aren't getting anything out of the exercise. Once my athletes started handling heavier weight we reduced the set times to ~10 sec but would do 3 sets with only 10 seconds of rest followed a superset with another exercise and then back at the planks. This improved the quality the sets and didn't allow fatigue to play a role in the form. As far as 50 kilos is concerned for injury, who is to say? Its is all relative. Squatting 600 pounds would be a death sentence for most but for a 900 pound squatter that is only 66% of their max. And I don't think there is anyone who is going to say 66% is going to cause injury.

[EndLineTraining]

That's quite the program. Pretty interesting stuff, nice of you to post it and a write up. I'm a huge fan and advocate of simplicity and minimalism but you seem like a knowledgeable guy, I'm sure many here could benefit from your program. Btw, I too attend CSUF.

Thanks. What is your major?

thanks for posting, hopefully people will take the time to read it!

Thanks.

Thanks.

[StrongmanSteve]

Thanks. What is your major?

Criminal Justice.

[krakkerz]

Very nice to see a comprehensive program like this.

[thenewguy23]

Finally, the sports training section has been blessed with an informative thread. Have you got anything for someone who lifts 3 days per week? I'm very interested in the average results, however what did diets look like for the kids? Adding 20 good pounds is a difficult thing to do for kids focusing on athletic performance. Good work anyway man, I need a trainer like you in my area

I'd happily take a 375lb squat, 235lbs on the bench whilst getting faster and gaining muscle mass by this summer. (American football in the UK starts about 2-3 months before the one in America)

Edit: out of your athletes who's 40yd dash dropped the most and what were the times of your skill positions

[DCSpartan]

there is no absolute answer for diet and kids. Kids that are still growing can eat an enormous amount of food every day and be lean as hell, others have to watch what they eat or they plump up just as fast as adulys do.

[EndLineTraining]

Finally, the sports training section has been blessed with an informative thread. Have you got anything for someone who lifts 3 days per week? I'm very interested in the average results, however what did diets look like for the kids? Adding 20 good pounds is a difficult thing to do for kids focusing on athletic performance. Good work anyway man, I need a trainer like you in my area

I'd happily take a 375lb squat, 235lbs on the bench whilst getting faster and gaining muscle mass by this summer. (American football in the UK starts about 2-3 months before the one in America)

I did a 3 day per week for all the freshmen I had this past off-season. We only did 3 days per week because we (me and the head coach) decided we could get the kids to commit to that. I actually had a couple freshmen who had 8-10 training sessions per week and they saw the greatest gains. They were very motivated so I dialed up a special program just for them so they wouldn't get overtrained. They did a lot of pre-hab, mobility and skill work and more running mechanics than the others. Probably a little high in volume and not by the books but they were going to lift regardless so might as well make it productive. It's hard to slow down and tell a kid to stop working out but the workouts essentially did just that because of the way I organized them.

One freshman athlete, 150 pounds at the end, went from 215 pound squat to 305 and a 4.8 forty to 4.6 forty. So it all worked out well and he continues to get stronger and is a beast on the field. I do worry about athletes getting that much progress in a short amount of time because where do they go from there? They will expect the same results the next off-season but odds are they won't be as dramatic but by this time they are already hooked and won't stop training. Cool part about the iron game is that it is addicting.

As far as the muscle gain goes, I honestly could care less about them gaining weight. It was just a cool by product of the program. It was no shock to me but that's just what happens. No sets to failure, no forced reps, no body building scheme, just results. What I was most happy about was they were able to run faster, jump higher and look better on the field all while putting on a large amount of muscle. That to me is a direct indication if a program truly worked or not. Who cares if you gained 20 pounds if your vertical went down or you put on 50 pounds on your deadlift but you can't drop down to a full squat because you got too tight.

The diet...I mean I gave them great diet advice but how am I supposed to know if they followed it or not? I brought in blenders, a microwave, mini fridge, bulk oatmeal(25 pound sacks at a time) and cleared out a space for protein/carbs for them. So the opportunity was there to maximize growth post exercise and to bring in food so that obviously helped.

The only kids who were actually following something super strict were 3 linemen who all lost a good deal of weight (30, 50 and 60 pounds respectively). I mean they were just extremely out of shape and were following the see food diet. I don't really think it is difficult to lose that much weight or that I did anything special because when you are dealing with beginners results come by themselves. So while I like and believe in the program I wrote, someone might be better off to follow something more simple if you can't understand it or won't follow it everyday because any program will work until it stops working.

One note I will say about the weight gain is that I didn't do everything in my power to promote a proper stimulus for protein synthesis, but I did do a whole lot. My athletes didn't do any football specific conditioning except for 6 weeks out of the entire off-season and we did zero continuously long distance running. When you are training for multiple goals, like in football (strength, power, speed, agility, size, mobility, alactic capacity aka "football conditioning") you have to pick and choose which goals you are going to go after during each training phase. If you try to train for all of them at the same time you get none of them and this is why most college strength and conditioning coaches suck because they try to do just that. First week back from winter is conditioning test? Wait what? Why? Who needs to be in football shape in January? If you try to condition for football in the traditional model, (i.e. gassers, 110's, 80yd shuttles) you will limit your ability to get faster, jump higher, get stronger and put on muscle.

Why I am on the subject I might as well note that the typical conditioning done year round is not specific towards football whatsoever and is going to diminish a football athletes' ability to produce max power because the nature of the conditioning is to train the lactic aka glycolytic system. Football is an alactic sport so the focus needs to be about creating alactic power and then alactic capacity. Alactic power is in regards to being able to produce maximal force one time and alactic capacity is the ability to produce that same force over and over again. Who cares if you can run a 5.0 flat forty 20 times in a row with only 30 seconds of rest because your ass will be on the sideline the entire game. Conversely what good are you if you can run the ball with 4.4 speed one play but then the next time you get the hand off you look like your are running in sand? That is why a smart training plan needs to be put into place. Build speed/power/strength first and then worry about trying to be able to replicate the speed/power/strength play after play.

[BallerByBirth]

Train any college athletes or just high schoolers?

[Ichig]

It's just like any exercise you just modify it with different means to make it harder. If you can handle 50 kilos with PERFECT form, which I had only 2 athletes do, then you probably have all the benefits that exercise can offer and it's time to use a different exercise. Like I said we rotated different ab movements though. I think people add too much weight before they actually know the purpose of the exercise and the point of it really is. It teaches you pelvic control and develop anti-extension strength. If you go into an anterior pelvic tilt you aren't getting anything out of the exercise. Once my athletes started handling heavier weight we reduced the set times to ~10 sec but would do 3 sets with only 10 seconds of rest followed a superset with another exercise and then back at the planks. This improved the quality the sets and didn't allow fatigue to play a role in the form. As far as 50 kilos is concerned for injury, who is to say? Its is all relative. Squatting 600 pounds would be a death sentence for most but for a 900 pound squatter that is only 66% of their max. And I don't think there is anyone who is going to say 66% is going to cause injury.

Thanks

[EndLineTraining]

Train any college athletes or just high schoolers?

High school and college aren't much different. Same rules apply just have to be more specific but the training age is what really matters. A lot of college athletes have only have a couple years of training while others may have 9 years so you just have to understand what kind of athlete you are dealing with. That being said yes I have. I interned last summer at JTS and there were a lot of D1 guys there I got to work with. Juco guys as well because there is a crap ton of Juco football down in Orange County. I worked with guys at my school as well once I was done playing ball and helped out quite a few while I was training the high school kids this past off-season.

[StrongmanSteve]

Where do you train at if you don't mind me asking?
PM me if you don't want to post that here.

[EndLineTraining]

PM'd

[copiusGains]

Thanks brah, gonna print this out 2morrow

[EndLineTraining]

I forgot to note that anyone using this program should be using 90% of their max when calculating their percentages.

[kharfan97]

Thanks for the great post! Think this program will work for a big o lineman trying to play tight end next seasom? Current stats 6'4 285

[EndLineTraining]

Thanks for the great post! Think this program will work for a big o lineman trying to play tight end next seasom? Current stats 6'4 285

Ya. It works great for o-line. Some of the best results came from lineman.

[kharfan97]

Ya. It works great for o-line. Some of the best results came from lineman.

Started today, best workout ive had! Can you pm me please I have some questions

[EndLineTraining]

Started today, best workout ive had! Can you pm me please I have some questions

PM'd

[EndLineTraining]

Bump for anyone looking to start an off-season program.

[krakkerz]

Keeping this on the front page

[mike12dog]

What are triple jumps uphill? blast strap rows? and upper back jack? thanks


Oh and build ups

What were their diet program? Sounds BS to gain 20 pounds lol

[RunDRL]

Sounds like a great program, even though I don't play fb anymore. I might consider applying this next off season as I am currently locked into a program already. My only concern with this is the supposed weight gain. Obviously I can gain some weight in my current state, but following this off season, in which I should gain some more weight, an addition of 20 lbs the next summer would not be entirely beneficial for a sprinter.

[krakkerz]

What are triple jumps uphill? blast strap rows? and upper back jack? thanks


Oh and build ups

What were their diet program? Sounds BS to gain 20 pounds lol

All of those were in the first two results on Google.

Admittedly, you might have to change "buildups to 40" to "40 yard buildups"

[EndLineTraining]

Sounds like a great program, even though I don't play fb anymore. I might consider applying this next off season as I am currently locked into a program already. My only concern with this is the supposed weight gain. Obviously I can gain some weight in my current state, but following this off season, in which I should gain some more weight, an addition of 20 lbs the next summer would not be entirely beneficial for a sprinter.

Adjusting the volume of the accessory lifts and a general reduction in training volume as the off-season progresses will help prevent weight gain. Obviously what you eat will be the biggest determinate towards weight gain but all my guys increased in speed and in jumps while gaining weight so the weight gain really wasn't a bad thing.

[EndLineTraining]

What are triple jumps uphill? blast strap rows? and upper back jack? thanks


Oh and build ups

What were their diet program? Sounds BS to gain 20 pounds lol

I talked about the nutrition if you scroll up. Triple jumps uphill is where you do three continuous broad jumps uphill. Upper back jack, I normally just pick 3 shoulder exercises and superset them all. Blast strap rows are like TRX rows. Build-ups, start at 50% speed and build up to 90-100% at the desired distance gradually.