The workouts will be posted on the following schedule, but feel free to adjust it to fit your own week. Remember to work in rest/recovery days, as well:

• Monday: Heavy explosive day
• Wednesday: Light strength day
• Friday: Light explosive day
• Saturday: Heavy strength day

Core movements should not be substituted at any cost. The assistant exercises are broken into pulling and pushing movements and can be substituted if needed. Every 4 weeks you need to perform a 1RM (rep max) on all core lifts to ensure the lifting percentages are correct.

Workout: Week 12, Day 4

Heavy Strength Day: 75%

Warm Up

1 x 5 Overhead Squat

Core Movements

Squats set – 6, 4, 2

3 x 5 Walking Lunge

Incline Press sets – 6, 4, 2

Assistance Exercises

3 x 5 Shoulder Raise

3 x 5 Tricep Extension

3 x 5 Crunches

The post Sport Specific: Football – Week 12, Day 4 appeared first on Breaking Muscle.

The workouts will be posted on the following schedule, but feel free to adjust it to fit your own week. Remember to work in rest/recovery days, as well:

• Monday: Heavy explosive day
• Wednesday: Light strength day
• Friday: Light explosive day
• Saturday: Heavy strength day

Core movements should not be substituted at any cost. The assistant exercises are broken into pulling and pushing movements and can be substituted if needed. Every 4 weeks you need to perform a 1RM (rep max) on all core lifts to ensure the lifting percentages are correct.o

Workout: Week 12, Day 3

Light Explosive Day – 75% Load

Warm Up

1 x 5 Hang Shrugs

Core Movements

Power Clean sets – 4, 3, 2

Power Press sets – 4, 3, 2

Power Jumps w/Dumbbells sets – 4, 3, 2

Assistance Exercises

3 x 5 Bent Over Row

3 x 5 Dumbbell Curls

3 x 10 V-Ups

The post Sport Specific: Football – Week 12, Day 3 appeared first on Breaking Muscle.

The workouts will be posted on the following schedule, but feel free to adjust it to fit your own week. Remember to work in rest/recovery days, as well:

• Monday: Heavy explosive day
• Wednesday: Light strength day
• Friday: Light explosive day
• Saturday: Heavy strength day

Core movements should not be substituted at any cost. The assistant exercises are broken into pulling and pushing movements and can be substituted if needed. Every 4 weeks you need to perform a 1RM (rep max) on all core lifts to ensure the lifting percentages are correct.

Workout: Week 12, Day 2

Light Strength Day: 65%

Warm Up

1 x 5 Overhead Squat

Core Movements

Squats set – 6, 4, 2

3 x 5 Walking Lunge

Incline Press sets – 6, 4, 2

Assistance Exercises

3 x 5 Shoulder Raise

3 x 5 Tricep Extension

3 x 5 Crunches

The post Sport Specific: Football – Week 12, Day 2 appeared first on Breaking Muscle.

The workouts will be posted on the following schedule, but feel free to adjust it to fit your own week. Remember to work in rest/recovery days, as well:

• Monday: Heavy explosive day
• Wednesday: Light strength day
• Friday: Light explosive day
• Saturday: Heavy strength day

Core movements should not be substituted at any cost. The assistant exercises are broken into pulling and pushing movements and can be substituted if needed. Every 4 weeks you need to perform a 1RM (rep max) on all core lifts to ensure the lifting percentages are correct.o

Workout: Week 12, Day 1

Heavy Explosive Day – 80% Load

Warm Up

1 x 5 Hang Shrugs

Core Movements

Power Clean sets – 4, 3, 2

Power Press sets – 4, 3, 2

Power Jumps w/Dumbbells sets – 4, 3, 2

Assistance Exercises

3 x 5 Bent Over Row

3 x 5 Dumbbell Curls

3 x 10 Heel Reaches

The post Sport Specific: Football – Week 12, Day 1 appeared first on Breaking Muscle.

The workouts will be posted on the following schedule, but feel free to adjust it to fit your own week. Remember to work in rest/recovery days, as well:

• Monday: Heavy explosive day
• Wednesday: Light strength day
• Friday: Light explosive day
• Saturday: Heavy strength day

Core movements should not be substituted at any cost. The assistant exercises are broken into pulling and pushing movements and can be substituted if needed. Every 4 weeks you need to perform a 1RM (rep max) on all core lifts to ensure the lifting percentages are correct.

Workout: Week 11, Day 4

Heavy Strength Day: 60%

Warm Up

1 x 5 Overhead Squat

Core Movements

Squats set – 6, 4, 2

3 x 5 Walking Lunge

Incline Press sets – 6, 4, 2

Assistance Exercises

3 x 5 Shoulder Raise

3 x 5 Tricep Extension

3 x 5 Crunches

The post Sport Specific: Football – Week 11, Day 4 appeared first on Breaking Muscle.

The workouts will be posted on the following schedule, but feel free to adjust it to fit your own week. Remember to work in rest/recovery days, as well:

• Monday: Heavy explosive day
• Wednesday: Light strength day
• Friday: Light explosive day
• Saturday: Heavy strength day

Core movements should not be substituted at any cost. The assistant exercises are broken into pulling and pushing movements and can be substituted if needed. Every 4 weeks you need to perform a 1RM (rep max) on all core lifts to ensure the lifting percentages are correct.

Workout: Week 11, Day 3

Light Explosive Day – 85% Load

Warm Up

1 x 5 Hang Shrugs

Core Movements

Power Clean sets – 4, 3, 2

Power Press sets – 4, 3, 2

Power Jumps w/Dumbbells sets – 4, 3, 2

Assistance Exercises

3 x 5 Bent Over Row

3 x 5 Dumbbell Curls

3 x 10 V-Ups

The post Sport Specific: Football – Week 11, Day 3 appeared first on Breaking Muscle.

The workouts will be posted on the following schedule, but feel free to adjust it to fit your own week. Remember to work in rest/recovery days, as well:

• Monday: Heavy explosive day
• Wednesday: Light strength day
• Friday: Light explosive day
• Saturday: Heavy strength day

Core movements should not be substituted at any cost. The assistant exercises are broken into pulling and pushing movements and can be substituted if needed. Every 4 weeks you need to perform a 1RM (rep max) on all core lifts to ensure the lifting percentages are correct.

Workout: Week 11, Day 2

Light Strength Day: 50%

Warm Up

1 x 5 Overhead Squat

Core Movements

Squats set – 6, 4, 2

3 x 5 Walking Lunge

Incline Press sets – 6, 4, 2

Assistance Exercises

3 x 5 Shoulder Raise

3 x 5 Tricep Extension

3 x 5 Crunches

The post Sport Specific: Football – Week 11, Day 2 appeared first on Breaking Muscle.

The workouts will be posted on the following schedule, but feel free to adjust it to fit your own week. Remember to work in rest/recovery days, as well:

• Monday: Heavy explosive day
• Wednesday: Light strength day
• Friday: Light explosive day
• Saturday: Heavy strength day

Core movements should not be substituted at any cost. The assistant exercises are broken into pulling and pushing movements and can be substituted if needed. Every 4 weeks you need to perform a 1RM (rep max) on all core lifts to ensure the lifting percentages are correct.o

Workout: Week 11, Day 1

Heavy Explosive Day – 90% Load

Warm Up

1 x 5 Hang Shrugs

Core Movements

Power Clean sets – 4, 3, 2

Power Press sets – 4, 3, 2

Power Jumps w/Dumbbells sets – 4, 3, 2

Assistance Exercises

3 x 5 Bent Over Row

3 x 5 Dumbbell Curls

3 x 10 Heel Reaches

The post Sport Specific: Football – Week 11, Day 1 appeared first on Breaking Muscle.

The workouts will be posted on the following schedule, but feel free to adjust it to fit your own week. Remember to work in rest/recovery days, as well:

• Monday: Heavy explosive day
• Wednesday: Light strength day
• Friday: Light explosive day
• Saturday: Heavy strength day

Core movements should not be substituted at any cost. The assistant exercises are broken into pulling and pushing movements and can be substituted if needed. Every 4 weeks you need to perform a 1RM (rep max) on all core lifts to ensure the lifting percentages are correct.

Workout: Week 10, Day 4

Heavy Strength Day: 70%

Warm Up

1 x 5 Overhead Squat

Core Movements

Squats set – 6, 4, 2

3 x 5 Walking Lunge

Incline Press sets – 6, 4, 2

Assistance Exercises

3 x 5 Shoulder Raise

3 x 5 Tricep Extension

3 x 5 Crunches

The post Sport Specific: Football – Week 10, Day 4 appeared first on Breaking Muscle.

The workouts will be posted on the following schedule, but feel free to adjust it to fit your own week. Remember to work in rest/recovery days, as well:

• Monday: Heavy explosive day
• Wednesday: Light strength day
• Friday: Light explosive day
• Saturday: Heavy strength day

Core movements should not be substituted at any cost. The assistant exercises are broken into pulling and pushing movements and can be substituted if needed. Every 4 weeks you need to perform a 1RM (rep max) on all core lifts to ensure the lifting percentages are correct.o

Workout: Week 10, Day 3

Light Explosive Day – 80% Load

Warm Up

1 x 5 Hang Shrugs

Core Movements

Power Clean sets – 4, 3, 2

Power Press sets – 4, 3, 2

Power Jumps w/Dumbbells sets – 4, 3, 2

Assistance Exercises

3 x 5 Bent Over Row

3 x 5 Dumbbell Curls

3 x 10 V-Ups

The post Sport Specific: Football – Week 10, Day 3 appeared first on Breaking Muscle.

The workouts will be posted on the following schedule, but feel free to adjust it to fit your own week. Remember to work in rest/recovery days, as well:

• Monday: Heavy explosive day
• Wednesday: Light strength day
• Friday: Light explosive day
• Saturday: Heavy strength day

Core movements should not be substituted at any cost. The assistant exercises are broken into pulling and pushing movements and can be substituted if needed. Every 4 weeks you need to perform a 1RM (rep max) on all core lifts to ensure the lifting percentages are correct.

Workout: Week 10, Day 2

Light Strength Day: 60%

Warm Up

1 x 5 Overhead Squat

Core Movements

Squats set – 6, 4, 2

3 x 5 Walking Lunge

Incline Press sets – 6, 4, 2

Assistance Exercises

3 x 5 Shoulder Raise

3 x 5 Tricep Extension

3 x 5 Crunches

The post Sport Specific: Football – Week 10, Day 2 appeared first on Breaking Muscle.

The workouts will be posted on the following schedule, but feel free to adjust it to fit your own week. Remember to work in rest/recovery days, as well:

• Monday: Heavy explosive day
• Wednesday: Light strength day
• Friday: Light explosive day
• Saturday: Heavy strength day

Core movements should not be substituted at any cost. The assistant exercises are broken into pulling and pushing movements and can be substituted if needed. Every 4 weeks you need to perform a 1RM (rep max) on all core lifts to ensure the lifting percentages are correct.o

Workout: Week 10, Day 1

Heavy Explosive Day – 85% Load

Warm Up

1 x 5 Hang Shrugs

Core Movements

Power Clean sets – 4, 3, 2

Power Press sets – 4, 3, 2

Power Jumps w/Dumbbells sets – 4, 3, 2

Assistance Exercises

3 x 5 Bent Over Row

3 x 5 Dumbbell Curls

3 x 10 Heel Reaches

The post Sport Specific: Football – Week 10, Day 1 appeared first on Breaking Muscle.