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2021 SPRING TRAINING SESSION MARCH 15 – MAY 30

WARRIORS FOOTBALL 2021 SPRING TRAINING SESSION

MARCH 15 – MAY 30

11 WEEKS: 3 x PER WEEK = 33 WORKOUTS

*BOLD = CORE LIFTS*

NOT BOLD = AUXILERY LIFTS

WEEK 1 & 2: MARCH 15 – 21 and 22 – 28           

 *5 PUSH UPS IN-BETWEEN EACH SET OF EACH EXERCISE*

DAY 1

HANG CLEAN 3 X 5 ________   ________   _______

BENCH PRESS 3 X 10 ________   ________   ________

1 ARM DB OR BARBELL ROW 3 X 10 ________   ________

CHEST EXECRICE YOUR CHOICE 3 X 10 ________   ________   ________

BACK EXECRICE YOUR CHOICE 3 X 10 ________   ________   ________

BARBEL OR DB SHRUGS 3 X 20 ________   ________   ________

DAY 2

SQUATS 3 X 10 (TEST DEPTH) ______   ______   ______

SQUAT DEPTH

5-8 UNDER: 15 INCHES

5-9 – 6-1: 17 INCHES

6-2 & ABOVE: 19 INCHES

DB OR BARBELL STIFF LEG DEADLIFT 3 X 10 ________   ________

BICEP CIRCUIT 2 X 5/8/10 ___   ___

LEG EXERCISE YOUR CHOICE 3 X 10 ________   ________   ________

BARBELL OR DB SHRUGS 3 X 20 ________   ________   ________

DAY 3

HANG CLEAN AND PRESS 3 X 10 ________   ________   ________

FRONT SQUATS 3 X 10   ________  _______  ______ (TEST DEPTH)

TRICEP EXERCISE YOUR CHOICE 3 X 10 ________   ________   ________

SHOULDER EXERCISE YOUR CHOICE 3 X 10 ________   ________   ________

TRICEP EXERCISE YOUR CHOICE 3 X 10 ________   ________   ________

BARBELL OR DB SHRUGS 3 X 20 ________   ________   ________

WEEK 3 & 4: MARCH 29 – APRIL 4, APRIL 5 – 12            

 *5 PUSH UPS IN-BETWEEN EACH SET OF EACH EXERCISE*

DAY 1

HANG CLEAN 3 X 4 ________   ________   _______

BENCH PRESS 3 X 8 ________   ________   ________

1 ARM DB OR BARBELL ROW 3 X 8 ________   ________

CHEST EXECRICE YOUR CHOICE 3 X 8 ________   ________   ________

BACK EXECRICE YOUR CHOICE 3 X 8 ________   ________   ________

BARBEL OR DB SHRUGS 3 X 15 ________   ________   ________

DAY 2

SQUATS 3 X 8 (TEST DEPTH) ______   ______   ______

SQUAT DEPTH

5-8 UNDER: 15 INCHES

5-9 – 6-1: 17 INCHES

6-2 & ABOVE: 19 INCHES

DB OR BARBELL STIFF LEG DEADLIFT 3 X 8 ________   ________

BICEP CIRCUIT 2 X 5/8/10 ___   ___

LEG EXERCISE YOUR CHOICE 3 X 8 ________   ________   ________

BARBELL OR DB SHRUGS 3 X 15 ________   ________   ________

DAY 3

HANG CLEAN AND PRESS 3 X 8 ________   ________   ________

FRONT SQUATS 3 X 8   ________  _______  ______ (TEST DEPTH)

TRICEP EXERCISE YOUR CHOICE 3 X 10 ________   ________   ________

SHOULDER EXERCISE YOUR CHOICE 3 X 10 ________   ________   ________

TRICEP EXERCISE YOUR CHOICE 3 X 10 ________   ________   ________

BARBELL OR DB SHRUGS 3 X 15 ________   ________   ________

WEEK 5 & 6: APRIL 12 – 18, 19 – 25            

 *5 PUSH UPS IN-BETWEEN EACH SET OF EACH EXERCISE*

DAY 1

HANG CLEAN 3 X 3 ________   ________   _______

BENCH PRESS 3 X 5 ________   ________   ________

1 ARM DB OR BARBELL ROW 3 X 5 ________   ________

CHEST EXECRICE YOUR CHOICE 3 X 5 ________   ________   ________

BACK EXECRICE YOUR CHOICE 3 X 5 ________   ________   ________

BARBEL OR DB SHRUGS 3 X 12 ________   ________   ________

DAY 2

SQUATS 3 X 5 (TEST DEPTH) ______   ______   ______

SQUAT DEPTH

5-8 UNDER: 15 INCHES

5-9 – 6-1: 17 INCHES

6-2 & ABOVE: 19 INCHES

DB OR BARBELL STIFF LEG DEADLIFT 3 X 5 ________   ________

BICEP CIRCUIT 2 X 5/8/10 ___   ___

LEG EXERCISE YOUR CHOICE 3 X 5 ________   ________   ________

BARBELL OR DB SHRUGS 3 X 12 ________   ________   ________

DAY 3

HANG CLEAN AND PRESS 3 X 5 ________   ________   ________

WEEK 5 – FRONT SQUATS 3 X 5   ________  _______  ______ (TEST DEPTH)

WEEK 6 – DEADLIFTS 3 X 10 ________   ________   ________

TRICEP EXERCISE YOUR CHOICE 3 X 5 ________   ________   ________

SHOULDER EXERCISE YOUR CHOICE 3 X 5 ________   ________   ________

TRICEP EXERCISE YOUR CHOICE 3 X 5 ________   ________   ________

BARBELL OR DB SHRUGS 3 X 12 ________   ________   ________

WEEK 7 & 8: APRIL 26 – MAY 2, MAY 3 – 9            

 *5 PUSH UPS IN-BETWEEN EACH SET OF EACH EXERCISE*

DAY 1

HANG CLEAN 3 X 5 ________   ________   _______

BENCH PRESS 3 X 3 ________   ________   ________

1 ARM DB OR BARBELL ROW 3 X 10 ________   ________

CHEST EXECRICE YOUR CHOICE 3 X 10 ________   ________   ________

BACK EXECRICE YOUR CHOICE 3 X 10 ________   ________   ________

BARBEL OR DB SHRUGS 3 X 10 ________   ________   ________

DAY 2

SQUATS 3 X 3 (TEST DEPTH) ______   ______   ______

SQUAT DEPTH

5-8 UNDER: 15 INCHES

5-9 – 6-1: 17 INCHES

6-2 & ABOVE: 19 INCHES

DB OR BARBELL STIFF LEG DEADLIFT 3 X 10 ________   ________

BICEP CIRCUIT 2 X 5/8/10 ___   ___

LEG EXERCISE YOUR CHOICE 3 X 10 ________   ________   ________

BARBELL OR DB SHRUGS 3 X 10 ________   ________   ________

DAY 3

HANG CLEAN AND PRESS 3 X 3 ________   ________   ________

WEEK 7 – DEADLIFTS 3 X 8  ________  _______  ______

WEEK 8 – DEADLIFTS 3 X 5 ________   ________   ________

TRICEP EXERCISE YOUR CHOICE 3 X 10 ________   ________   ________

SHOULDER EXERCISE YOUR CHOICE 3 X 10 ________   ________   ________

TRICEP EXERCISE YOUR CHOICE 3 X 10 ________   ________   ________

BARBELL OR DB SHRUGS 3 X 10 ________   ________   ________

WEEK 9 & 10: MAY 10 – 16, MAY 17 – 23            

 *5 PUSH UPS IN-BETWEEN EACH SET OF EACH EXERCISE*

DAY 1

HANG CLEAN 3 X 3 ________   ________   _______

BENCH PRESS 3 X 10 ________   ________   ________

1 ARM DB OR BARBELL ROW 3 X 8 ________   ________

CHEST EXECRICE YOUR CHOICE 3 X 8 ________   ________   ________

BACK EXECRICE YOUR CHOICE 3 X 8 ________   ________   ________

BARBEL OR DB SHRUGS 3 X 8 ________   ________   ________

DAY 2

SQUATS 3 X 10 (TEST DEPTH) ______   ______   ______

SQUAT DEPTH

5-8 UNDER: 15 INCHES

5-9 – 6-1: 17 INCHES

6-2 & ABOVE: 19 INCHES

DB OR BARBELL STIFF LEG DEADLIFT 3 X 8 ________   ________

BICEP CIRCUIT 2 X 5/8/10 ___   ___

LEG EXERCISE YOUR CHOICE 3 X 8 ________   ________   ________

BARBELL OR DB SHRUGS 3 X 8 ________   ________   ________

DAY 3

HANG CLEAN AND PRESS 3 X 10 ________   ________   ________

WEEK 9 – DEADLIFTS 3 X 3  ________  _______  ______

WEEK 10 – DEADLIFTS 1 X 8 _____  1 X 5 _____   1 X 3 _____ 1 X 1 ______

TRICEP EXERCISE YOUR CHOICE 3 X 8 ________   ________   ________

SHOULDER EXERCISE YOUR CHOICE 3 X 8 ________   ________   ________

TRICEP EXERCISE YOUR CHOICE 3 X 8 ________   ________   ________

BARBELL OR DB SHRUGS 3 X 8 ________   ________   ________

CORE AUXILERY AND “YOUR CHOICE” EXERCISES & LIFTS

CORE LIFTS

HANG CLEAN

BENCH

CLOSE GRIP BENCH

SQUAT

FRONT SQUAT

DEADLIFT

AUXILERY LIFTS

SHRUGS

BICEPS CURLS

1 ARM DB ROWS

BARBELL ROWS

STFF LEGGED DEADLIFTS

AUXILERY EXERCISES – YOU CHOOSE!

BICEPS…

DB BICEP CURLS

BARBELL CURLS

E-Z BAR CURLS

Anything to do with curling the biceps!

TRICEPS…

PUSH UPS – variations by moving your hands & feet around, wide, close, etc…

TRICEP EXTENSIONS (SKULL CRUSHERS)

DB TRICEP EXTENSIONS/PUSH DOWNS

BANDED TRICEP EXTTENSIONS/PUSH DOWNS

CHEST…

INCLINE BENCH PRESS

BENCH PAUSES

FLOOR PRESSES

DB BENCH PRESS DB INCLINE PRESS

DB CHEST FLYS

DB OR STRAIGHT BAR FLOOR PRESS

PUSH UPS – The more dynamic the better

BACK…

SEATED CABLE LAT PULL DOWNS – Wide and close grip

SEATED CABLE ROWS – Wide and close grip

REVERSE GRIP BARBELL ROWS

CHIN UPS

 SHOULDERS…

DB LAT RAISES

BARBELL UPRIGHT ROWS

BARBELL POWER PULLS

SEATED OR STANDING DB FRONT SHOULDER PRESS

SEATED OR STANDING BARBELL BEHIND NECK PRESS

DB ARNOLD PRESSES

LEGS…

MACHINE LEG EXTENSIONS

MACHINE LEG CURLS

LEG PRESS

HACK SQUAT

DB LUNGES

BARBELL LUNGES

RDLs – ROMANIAN DEADLIFTS

STRAIGHT BAR DEADLIFT

HEX BAR DEADLIFT

GLUTE HAM RAISES

REVERSE HYPERS

 

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