Notes:
• Your summer pre-camp program is the first time all year where you’ll have your entire team together at one time for an extended period of time. There are no other sports going on, so you’ll be dealing with a significant increase in the number of athletes you’ll be coaching.
• Because of these additional numbers, and because football-specific work, speed, jumps and throws will be receiving greater emphasis during this period, the key to effective lifting is to keep things extremely simple so your team can rotate in and out of the weight room as quickly and efficiently as possible.
• The key to efficiency in a full team setting is to get the lifting program to the point where it runs itself – in terms of your kids knowing where they have to be and what they have to do as soon as they get in the weight room. If they know, on any given day, exactly what they have to do, you don’t have to worry as much about managing logistics, and you’re free to do what you do best: coach.
• For this reason, the actual lifting – the exercises performed and the order in which you’re performing them – will stay the same for the entire six weeks.
• Also, bear in mind that some of the new arrivals will be somewhat detrained, at least in a football/lifting sense, because they’ve been competing in other sports for nearly the entirety of your off-season program, so numbers may have to be adjusted, at first, to
accommodate them.
Week 1
Monday
Trap Bar Deadlift: 3x5 (5/3/1 set/rep protocol)
Military Press: 3x5 (5/3/1 set/rep protocol)
Chins/Pull-ups: perform a set of 3-5 reps between every set of military presses (and even trap bar deadlifts if
possible)
45-Degree Back Raise: 3 sets of 15 reps
Med Ball Sit-ups: 3 sets of 20 reps
Wednesday
Bench Press: 3x5 (5/3/1 set/rep protocol)
Chins/Pull-ups: perform a set of 3-5 reps between every set of bench press.
Pushups: 5 sets of 20 reps
Face Pulls: 3 sets of 15 reps
Lying Leg Raises (or Hanging Leg Raises): 3 sets of 25 reps
Friday
Power Clean: 3x5 (5/3/1 set/rep protocol)
Squat: 3x5 (5/3/1 set/rep protocol)
Glute-Ham Raises: 30 total reps (done in as few sets as possible or as many sets as needed)
Roman Chair Sit-ups: 3 sets of 20 reps
Week 2
Monday
Trap Bar Deadlift: 3x3 (5/3/1 set/rep protocol)
Military Press: 3x3 (5/3/1 set/rep protocol)
Chins/Pull-ups: perform a set of 3-5 reps between every set of military presses (and even trap bar deadlifts if
possible)
45-Degree Back Raise: 3 sets of 15 reps
Med Ball Sit-ups: 3 sets of 20 reps
Wednesday
Bench Press: 3x3 (5/3/1 set/rep protocol)
Chins/Pull-ups: perform a set of 3-5 reps between every set of bench press.
Pushups: 5 sets of 20 reps
Face Pulls: 3 sets of 15 reps
Lying Leg Raises (or Hanging Leg Raises): 3 sets of 25 reps
Friday
Power Clean: 3x3 (5/3/1 set/rep protocol)
Squat: 3x3 (5/3/1 set/rep protocol)
Glute-Ham Raises: 30 total reps (done in as few sets as possible or as many sets as needed)
Roman Chair Sit-ups: 3 sets of 20 reps
Week 3
Monday
Trap Bar Deadlift: 5/3/1 (5/3/1 set/rep protocol)
Military Press: 5/3/1 (5/3/1 set/rep protocol)
Chins/Pull-ups: perform a set of 3-5 reps between every set of military presses (and even trap bar deadlifts if
possible)
45-Degree Back Raise: 3 sets of 15 reps
Med Ball Sit-ups: 3 sets of 20 reps
Wednesday
Bench Press: 5/3/1 (5/3/1 set/rep protocol)
Chins/Pull-ups: perform a set of 3-5 reps between every set of bench press.
Pushups: 5 sets of 20 reps
Face Pulls: 3 sets of 15 reps
Lying Leg Raises (or Hanging Leg Raises): 3 sets of 25 reps
Friday
Power Clean: 5/3/1 (5/3/1 set/rep protocol)
Squat: 5/3/1 (5/3/1 set/rep protocol)
Glute-Ham Raises: 30 total reps (done in as few sets as possible or as many sets as needed)
Roman Chair Sit-ups: 3 sets of 20 reps
Week 4 (Deload Week: Use Deload Percentages)
Monday
Trap Bar Deadlift: 5/3/1 (5/3/1 set/rep protocol)
Military Press: 5/3/1 (5/3/1 set/rep protocol)
Chins/Pull-ups: perform a set of 3-5 reps between every set of military presses (and even trap bar deadlifts if
possible)
45-Degree Back Raise: 3 sets of 15 reps
Med Ball Sit-ups: 3 sets of 20 reps
Wednesday
Bench Press: 5/3/1 (5/3/1 set/rep protocol)
Chins/Pull-ups: perform a set of 3-5 reps between every set of bench press.
Pushups: 5 sets of 20 reps
Face Pulls: 3 sets of 15 reps
Lying Leg Raises (or Hanging Leg Raises): 3 sets of 25 reps
Friday
Power Clean: 5/3/1 (5/3/1 set/rep protocol)
Squat: 5/3/1 (5/3/1 set/rep protocol)
Glute-Ham Raises: 30 total reps (done in as few sets as possible or as many sets as needed)
Roman Chair Sit-ups: 3 sets of 20 reps
Week 5
Monday
Trap Bar Deadlift: 3x3 (5/3/1 set/rep protocol)
Military Press: 3x3 (5/3/1 set/rep protocol)
Chins/Pull-ups: perform a set of 3-5 reps between every set of military presses (and even trap bar deadlifts if
possible)
Band Good Mornings: 3 sets of 20 reps
Med Ball Sit-ups: 3 sets of 20 reps
Wednesday
Bench Press: 3x3 (5/3/1 set/rep protocol)
Chins/Pull-ups: perform a set of 3-5 reps between every set of bench press.
Pushups: 5 sets of 20 reps
Face Pulls: 3 sets of 15 reps
Lying Leg Raises (or Hanging Leg Raises): 3 sets of 25 reps
Friday
Power Clean: 3x3 (5/3/1 set/rep protocol)
Squat: 3x3 (5/3/1 set/rep protocol)
Glute-Ham Raises: 40 total reps (done in as few sets as possible or as many sets as needed)
Roman Chair Sit-ups: 3 sets of 20 reps
Week 6
Monday
Trap Bar Deadlift: 5/3/1 (5/3/1 set/rep protocol)
Military Press: 5/3/1 (5/3/1 set/rep protocol)
Chins/Pull-ups: perform a set of 3-5 reps between every set of military presses (and even trap bar deadlifts if
possible)
Band Good Mornings: 3 sets of 20 reps
Med Ball Sit-ups: 3 sets of 20 reps
Wednesday
Bench Press: 5/3/1 (5/3/1 set/rep protocol)
Chins/Pull-ups: perform a set of 3-5 reps between every set of bench press.
Pushups: 5 sets of 20 reps
Face Pulls: 3 sets of 15 reps
Lying Leg Raises (or Hanging Leg Raises): 3 sets of 25 reps
Friday
Power Clean: 5/3/1 (5/3/1 set/rep protocol)
Squat: 5/3/1 (5/3/1 set/rep protocol)
Glute-Ham Raises: 40 total reps (done in as few sets as possible or as many sets as needed)
Roman Chair Sit-ups: 3 sets of 20 reps