here is the summer workout that all the students at my high school do. its mainly football players that do this workout but there are basketball players and people like me who play baseball also. our coaches said this workout is for any sport but i think its just for football. i want to see what you guys think of it. thanks
Monday(lower body) Week 1 Week 2 week 3 week 4 week 5 week 6 week 7
Squat 3x10 3x10 3x8 3x8 3x6 3x6 3x3
Hang Clean 2x8 2x8 3x6 3x6 3x6 4x4 4x4
Deadlift 2x6 2x6 2x6 3x3 3x3 4x4 4x4
Shrugs 2x10 2x10 2x8 2x8 2x8 2x6 2x6
Tuesday(upper body) Week 1 Week 2 week 3 week 4 week 5 week 6 week 7
Bench Press 3x10 3x10 3x8 3x8 3x6 3x6 3x3
Close Grip Bench 2x10 2x10 2x8 2x8 3x6 3x6 3x6
Incline Bench 3x10 3x10 3x8 3x8 3x6 3x6 3x3
DB Pulls 3x10 3x10 3x8 3x8 3x6 3x6 3x6
Bent over rows (bar) 3x10 3x10 3x8 3x8 3x6 3x6 3x6
Dips 3x10 3x10 3x8 3x8 3x6 3x6 3x6
Wednesday(speed) Week 1 Week 2 week 3 week 4 week 5 week 6 week 7
Uphill run
downhill run
40 yd backward shuttle
power skips
falling starts
push up position starts
on belly starts
running in place starts
lateral movements
dot drill
rectangle drill
def. back drills
Thursday(metabolic) Week 1 Week 2 week 3 week 4 week 5 week 6 week 7
Power Cleans 3x6 3x6 3x6 3x6 4x4 4x4 4x4
DB Bench 2x8 3x8 3x8 2x10 3x10 3x10 3x10
Step ups 2x8 3x8 3x8 2x10 3x10 3x10 3x10
SB incline bench 2x8 3x8 3x8 2x10 3x10 3x10 3x10
lunges 2x8 3x8 3x8 2x10 3x10 3x10 3x10
Cable rows 2x8 3x8 3x8 2x10 3x10 3x10 3x10
glute ham 2x8 3x8 3x8 2x10 3x10 3x10 3x10
DB bent over rows 2x8 3x8 3x8 2x10 3x10 3x10 3x10
leg curl 2x8 3x8 3x8 2x10 3x10 3x10 3x10
Pull ups 2x8 3x8 3x8 2x10 3x10 3x10 3x10
S.L.D.L. 2x8 3x8 3x8 2x10 3x10 3x10 3x10
dips 2x8 3x8 3x8 2x10 3x10 3x10 3x10
Kick Backs 2x8 3x8 3x8 2x10 3x10 3x10 3x10
bar curl 2x8 3x8 3x8 2x10 3x10 3x10 3x10
side raise 2x8 3x8 3x8 2x10 3x10 3x10 3x10
front raise 2x8 3x8 3x8 2x10 3x10 3x10 3x10
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