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Thursday, June 8, 2017

Your SWOD is headed to the Gridiron!

Hello there and Good Morning Athletes and Warriors!
Today on US Sports Network its another great day and as the sun is shining behind a few clouds here in DC, I am blessed to write to you today to help you get the most out of your fitness and strength and conditioning programs to be the healthiest, leanest, biggest, fastest, strongest, and best athlete or warrior you can become.

So today we help the Football Athletes get the most out of your programs now so that you can play your best and be in a position to play injury free this fall. I have to admit that these football programs I specialize in as I see so many football player in corporate gyms and fitness centers training incorrectly for one of the most physically demanding sports in the biz'

So if you are a serious player or just starting out, check out Today's SERIOUS WORKOUT OF THE DAY, as we sample our 3 Day High School Football Strength and Conditioning Program from the US Sports Online Strength and Conditioning System

Remember to consult a doctor before engaging in any fitness program.
Let's get to the SWOD!


This is it! Here are the 12-Week Off-Season Football Strength and Power Programs! The off-season is the best time of the year for making great improvements. It is the time to develop your strength, power, quickness and conditioning. Those of you who have played football know what needs to be done to get yourself into the kind of shape it takes to be a dominant player. And, if you are new to a football program, just follow the workouts and see great results!
Strength and power are two of the most important physical qualities that a football player can have. These Off-Season Football Programs are specifically designed to improve these qualities. There will be an evolution in these programs from a base strength phase through to a peak power phase. Remember to keep a positive attitude and work hard!

Week 1 - Day 1 (Monday) of Matt Ahrens's ProgramWeek Difficulty: Medium
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SelectExercise NameSet and Rep Combinations
Warmup and Stretch
8 minutes 
Power Clean
5 reps @ 90 lbs,4 reps @ 105 lbs,
3 reps @ 125 lbs,6 reps @ 135 lbs,
8 reps @ 115 lbs,6 reps @ 105 lbs 
Bench Press
10 reps @ 100 lbs,5 reps @ 120 lbs,
10 reps @ 130 lbs,12 reps @ 120 lbs,
10 reps @ 110 lbs 
Incline Bench Press (30 degree)
12 reps @ 95 lbs,10 reps @ 100 lbs,
10 reps @ 95 lbs 
Med Ball Chest Pass (standing)
6 reps,4 reps 
Dumbbell Fly Stretch
60 seconds 
Front Squat
10 reps @ 90 lbs,5 reps @ 110 lbs,
10 reps @ 120 lbs,12 reps @ 110 lbs 
Dumbbell Jump Squat
6 reps @ 15 lbs,4 reps @ 15 lbs 
Barbell Reverse Lunge
12 reps @ 60 lbs,10 reps @ 60 lbs 
Dumbbell Lateral Raise
12 reps @ 17 lbs,10 reps @ 18 lbs 
Dumbbell Rear Lateral Raise
12 reps @ 13 lbs,10 reps @ 14 lbs 
Cable Triceps Pushdown
12 reps @ 70 lbs,10 reps @ 75 lbs 
Cable One Arm Reverse Triceps Pushdown
12 reps @ 30 lbs,10 reps @ 30 lbs 
Reverse Crunches
23 reps,23 reps 
Cross Crunches
26 reps,26 reps 

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