Pale Writer's CT's Offseason Football Program

Training Training Logs
1

Day 1

Activation: box jumps 3 x 5 with all directions
front box- large box
left & right - medium box
behind - small box

Broad Jumps 5 reps each set/ 4 sets
RDL’s
165
185
175
195
went a little light with these, just wanted to stay explosive
Broad Jumps felt good.

Vertical Jumps w/ Front Squats 4x5 with each
-used a high overhand to touch to have measure of the vertical jumps

front squats
165
185
175
195
went a little light with these as well, may use back squats next week

Lunge jumps sets of 3 each set w/
Lunges 4x4 each leg

It may be the years of basketball, but with the jump lunges, I was flyin…like coming down was scary…

lunges
60’s
70’s
65’s
75’s…a little grind on the last rep

ankle jumps 10 reps per set
w/ calf raises sets of 6

first 2 sets of calf raises were done on a raised platform for a stretch, and last 2 sets on the ground, did one leg at a time.

calf raises
35 db
25 db
30 db
45 db
Did some core/abs and stretched afterwards

Good first day, Felt really amped up afterwards. got some strange looks while jumping
around the gym, but I enjoyed the workout overall.

2

Power circuit
Monday, March 15, 2010
Day 4

not typically a fan of circuits, done them maybe twice in my life, but was looking forward to this today.

A1) box jumps - 5 reps
A2) plyo pushups off bench - 5 reps
A3) Speed Back Squat - 3 reps
A4) Push press - 3 reps
A5) Inverted Row 5 reps
6-12 rounds, drop a exercise if explosiveness decreases

round 1:
A1) "36 box
A2) 5 reps
A3) 185lbs
A4) 95 lbs
A5) BW

round 2:
A1) "36
A2) 5 reps
A3) 185lbs
a4) used 45 db, one arm at a time. bar was beind used
a5) BW

round 3:
a1- "50
a2- 5 reps
a3- 185 lbs
a4- 95 lbs. back to barbell
a5- BW plus 25 lbs plate

round 4 :
same except
a3 - back squat 205 lbs
a4- 105

round 5:
same except
a4- started doing clean and press w/ 105lbs
a5- BW plus 35lbs plate

round 6:
same as round 5

round 7:
same as 6 except dropped
a1- box jumps back down to "36

round 8: same

round 9: same

round 10:same but dropped box jumps altogether

round 11:same

round 12: same

stopped there, had good explosion throughout, except for the box jumps.
was tired after, but felt like I had good explosive power through circiut.
pushups remained at same height, squats were all fast, don’t know why I started doing hang cleans, don’t normally do them, but i liked them alot, inverted rows were easy, will use more weight maybe next time.

3

got mixed up and put some workouts in the wrong order
here’s Day 2

March 11, 2010

plyo pushps 3x5

Speed DB bench
supersetted w/
Barbell bench

set 1 60’s and 135
set2 60’s and 155
set3 65’s and 145
set4 65’s and 165
set5 70’s and 160
set6 70’s and 185

Bentover DB row
supersetted w/
Barbell BO Row

set1-60’s & 135
set2-60’s & 155
set3-65’s & 145
set4-65’s & 165
set5-70’s & 160
set6-70’s & 185

Incline DB speed, did’t like the med ball method
supersteed w/
Barbell Incline

set1-65’s & 135
set2 65’s & 155
set3-65’s & 145
set4-65’s & 160
shoulder starting to hurt so set was ended

decided to add some more pulling into today although its not in CT’s program

Overhead med ball throwdowns
supersetted w/
neutral grip pullups
4x5 each

med ball press-reps of 5
supersetted w/
standing DB shoulder press-reps of 5

set1-40’s
set2-45’s
set3-40’s
set4-50’s

Overall, i really enjoyed this workout, had some shoulder issues towards the end, and went a little light, deciding to go too light rather too heavy on some stuff, since i didnt know my true 1rm on some exercises. will adjust next week.

4

Sat. March 13, 2010
Day 3

Bike- 9 min
stretching/mobility stuff

Box Jumps - 2x5 "36 box
3x3 "48 box

Top half Squat-max force set of 3 reps
supersetted w/
Vertical Jumps

top half squats:
225/275/295/315/335/355/385/405/415/425
stopped there cause someone wanted the squat rack, probably had one, maybe two sets more in me
But I also dropped the vert jumps down to reps of 3 around 385 or so.

Rack was being used, so I couldn’t do rack pulls, opted for RDL’s instead.

RDL’s max force with reps of 3
supersetted w/
Broad Jumps - 5 reps each sets

RDL’s
135/165/185/205/215/225/235/245/255
dropped broad jumps down to reps of 3 around 225

Top half incline Press-max force of reps of 3
supersetted w/
plyo pushups off bench-reps of 5

Top half incline
165/185/205/225/235/245/255/265/275/285(only got 2)
dropped push ups reps to 3’s around 255

Chin ups 3-4 sets of max reps
set 1 - 11
set 2 - 10
set 3 - 6
immediatly went into
set 4 - 2

will maybe start high with some poundages, did a ton of sets, but fatigue really wasn’t too much of an issue, did dropp the reps down on the jumps which i probably shpuldn’t do.

5

March 17, 2010 wednesday

bike 10 min

Box jumps
was not feeling these at first, just took a few minutes more than usual to get activated.
But eventually I was feelin it. went in yesterday and did some core and rear delt work, prolly shoulda stayed home.

Box jumps
Front 5x5
right/left 3x5 each
behind 2x5

Broad jumps - reps of 5
supersetted w/
RDL’s - reps of 5
60% - 75% of max

averaging about 8 to 8 1/2 feet per jump

RDL’s
175/195/185/205/185

Vertical jumps - reps of 5
supersetted w/
Back squats - reps of 5
60%-75% of max
205/225/215/235/225

Lunge Jumps - reps of 5
supersetted w/
walking lunges - reps of 5
60%-75% of max
DB’s-65’s/75’s/60’s/65’s/60’s

Ankle Jumps - reps of 10
supersetted w/
Standing calf raises - reps of 6
DB’s-80’s/95’s/80’s/105’s/95/s

great workout…add a fifth set this week and changed front squats to back squats, fronts were bothering my shoulders, and i’m a quad squatter with back squats anyways.Really loving this program, great cardio as well.

Back squats

6

Sat. March 20, 2010

Bike 15 min - warm up
feeling a lil beat up from a b-ball game thrus.night, took a lil longer to get activated than usual, and endurance throughout workout was a little lower than last weeks workout of the same.

Mobility/dynamic stretching

Box jumps 5x5 3 sets large box
2 sets large plus small box

Top half squats- reps of 3 to max force set
225/245/265/285/300/315/335/355/375/395/405
felt burnt from vert jumps at this point and knew i had the whole rest of the workout
supersetted w/
vertical jumps - reps of 5 between squats

Rack pulls (just above knee) reps of 3 - up to max force set
Broad jumps- reps of 5- between sets of rack pulls
rack pulls- 315/345/365/385/405/425/445

Top Half incline bench-reps of 3
plyo pushup off bench -reps of 5 between
top half incline-
205x2/225/245/265
ramped up pretty fast, probably too fast,but had felt like I was at the gym forever so I wanted to speed things up, still a lil sore from thrus. as well.

Chin ups
3sets of max reps. 1 min between sets
set1-13
set2-8
set3-6

7

Monday, March 22, 2010

Power Circuit

Bike- 10min
mobility warmup/activation with box jumps

Circuit:
rd 1: Box jumps 5reps
plyo pushups off bench 5reps
speed squat w/ 185lbs 3reps
hang clean and press 95lbs 3reps
inverted row w/ 25lbs 5reps

rd 2:
box jumps onto high plus small box -5reps
plyo pushups off bench -5reps
speed squat w/205lbs - 3reps
hang clean & press w/115 - 3 reps
inverted row with 35 lbs plate

rd 3: same as rd 2

rd 4: same as above except
speed squat with 225 lbs

rd 5 : sames a above

rd 6: same
rd 7 : cut the box jumps
rd 8 : same
rd 9 : same
rd 10 : same

didn’t have quite the amount of energy that I had with last weeks circuit, but I took only like 10-20 sec max between exercises the whole time today, and unlike last week I had to unload the squat plates every round so I could lower the bar for inverted rows,then load them back on, that catches up after 10 sets… I had the smith machine to use last time. really like the hang clean and press instead of just push press, sweatin like crazy at the end of this…off to go play ball…

8

Wednesday, March 24th, 2010

Lower body Day

Bike 10min
mobility work - leg swings, low rep back ext.,kb swings,

Box jumps reps of 3 and 5
front/side

Broad Jumps reps of 5
w/
RDL’ reps of 5
175/195/185/205/195

Lunge Jumps reps of 3 each leg
w/
Lunges reps of 4 ea.
60’s/55’s/60’s/55’s

Vertical Jumps reps of 5
w/
Speed Squats reps of 5
225/205/225/215

Ankle hops-reps of 10
w/
standing calf raises reps of 6
95’s/105’s/95’s/105’s/95’s

some ab wheel rollouts
pallof presses
some wood chops

2 streching circuits of :
hip flexor stretch
hamstring stretch
cossack squat stretch
calf stretch

9

March 25, Thrus. 2010

activation circuit
Plyo push ups
med ball throw downs
4x5

DB bench - 65’s
w/
Barbell bench
185/205/195/205/185

Speed one arm DB Row -60’s
w/
seated straight bar row
135/150/165/180

Dips- bw
w/
decline Bench
155/175/155/185

Med ball throwdowns -5reps ea -12lbs ball
w/
neutral grip pullups-bw-5 sets
gonna stick with this prolly another week or so, its hard not lifting heavier, but like CT said, this is for a foundation.