We just wrapped the off-season and pre-spring football workouts for 2023. As usual, the goal is to add lean body mass, get stronger and more powerful. The cycle was 14 weeks divided up into three subcategories…
- 8 Weeks: Hypotrophy/Strength (muscle growth), this looks different for different athletes, based on biological maturity.
- 3 Weeks: Strength
- 3 Weeks: Power
During the last ten weeks of the cycle, we also incorporated change of direction, agility, speed training, and conditioning twice a week.
These are all homeschooled athletes that do not have access to a centralized facility, like public school athletes. As a result, several weekly workouts were at home due to logistics. That was not ideal but it’s a testament to the hard work they put in to follow the plan. I am very proud of them.
Broad Jump – 3.5 % increase
Vertical Jump – 13 % Increase
Dead Lift – 14.5 % Increase (Deadlift for the first 8 weeks)
Hang Power Clean – 30% increase
Back Squat – 24.5 % increase
Bench – 15% increase
If you are interested in the summer workouts, feel free to email, call or text me.
The summer program will be for ten weeks, which includes an evaluation week and a test week at the end.
Changing the lives of athletes with an evidence-based approach to strength, speed, and explosiveness. Creating a positive environment that encourages a lifetime of physical activity.
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