Power Athlete - Part Five!

Remember, your dream is to be a dominant player. To claim our turf you must push your limits in the weight room so we can push our opponents around on the Gridiron.
WEEKS 9 - 12 @ 90%

Warm-up:
M SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
O EXERCISES WT REP WT REP WT REP WT REP WT REP WT REP
N Power Clean 95LBS. 10 3 2 1 1 1
D Bent Over Rows 6 6 6
A Squat 135 10 5 3 1 1 1
Y Leg Press 10 10 10
Stiff Leg Deads 6 6 6
Neck
T SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
U EXERCISES WT REP WT REP WT REP WT REP WT REP WT REP
E Bench Press BAR 20 135 10 5 3 1 1
S Incline Press 6 6 6
D Split Jerk 3 2 2
A High Pulls 3 3 3
Y Close Grip Bench 6 4 2 2
Neck
Situps
T SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
H EXERCISES WT REP WT REP WT REP WT REP WT REP WT REP
U Hang Clean 5 2 2 2
R D.B. Row 6 6 6
S Front Squat 6 4 3 2 2
D Leg Curls 8 8 8
A Calves 20 20
Y
F Bench Press 10 5 3 3
R DB Incline Bench Press 6 4 2 2
I Standing Military 6 6 6
D Lying Tri Extentions 10 6 6 6
A Bicep Curls 10 10 10
Y Neck
Situps 50

To Download the Workout in Microsoft Excel Click Below:
Download: OFF-SEASON WORKOUT: WEEKS 9-12

By Curtis Schultz. Curtis is a contributing writer for various health, bodybuilding, and collegiate sports publications. Curtis has a B.S. in Sports Administration and is a Level I USWF Olympic Coach. He is a collegiate strength coach who has worked with many high-level athletes ranging from NFL stars to top-level bodybuilders. Powerlifting State and Regional champion in the 242 and 275 classes. He is also an AAU and USPF referee. Curtis was a three-year Varsity football letter winner, All-greater Rochester Lineman in high school, and then Junior College and University All-conference lineman.