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