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The SKLZ Workout Of The Week!
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| Welcome to the 7th week of the Athlete Workout of The Week! If this is your first time using the Workout Of The Week, then please go at your own pace. You may lower the volume, to allow your body to become conditioned to these more challenging workouts. In other words: "Challenge by choice" If this is the first week, for our newcomers, let's get a handle on the goals and objectives of what we want to accomplish over the next 12 weeks and beyond: (This particular program is specific to Quarterback Training for American Football and illustrates how important it is to train the right way for your sport or activity)
Football
 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! 4 Day Football College\Pro 12 Week Offseason Quarterback Program
Be sure to stay hydrated before, during, and after your workouts. To get the complete Workout With Speed, Agility, and Quickness Workouts. With our State-OF-The-Art Nutritional Planner as well as any Strength and Conditioning program designed especially for you Click Here
*The weights and intensities listed were originally programmed for a specific athlete. Adjust the weights as you see fit and have SAFETY FIRST in mind. Check Back Every Monday At 5am EST For A New Athlete Workout of the Week! Equipment needed: Power Gym, Machines Please Note that Feedback, Printer Friendly Versions of Each Workout Are Available In The Paid Subscription Version Click Here to get the full version today!
To get your very own customized Strength and Conditioning, nutrition, and lifestyle program, Click Here *Please consult a physician before engaging in any exercise program. It is highly recommended to have a good foundation of previous weight lifting experience before engagning in the NFL Combine Workout or any of our Sports Specific Training Programs. US Sports Strength and Conditioning assumes no liability if injury or ailment should occur due to your engagement of this program or any of the US Sports Strength and Conditioning Online or in-person Workouts.
Get Your Fully Customized 12 week 12-72 workout program Here
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| Week 7 - Day 1 (Monday) of US Sports Strength & Conditioning Free Demo's Program | Week Difficulty: Hard |
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| 2 |
Theraband Internal\External Warmup Rotation (AD) |
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| 3 |
Hang Snatch High Pull |
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| 4 |
Bench Press |
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| 5 |
Dumbbell Bench Press |
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| 6 |
Med Ball Chest Pass (standing) |
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| 7 |
Med Ball Overhead Throw (standing) |
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| 8 |
Dumbbell Fly Stretch |
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| 9 |
Dumbbell Lateral Raise |
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| 10 |
Dumbbell Rear Lateral Raise |
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| 11 |
Cable External Rotation (AB) |
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| 12 |
Cable Leaning Overhead Triceps Extension |
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| 13 |
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| 14 |
Hanging Bent Knee Leg Raises |
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| 15 |
Alternate Heel Touchers |
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| 16 |
Med Ball Side Throw (standing) |
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| Week 7 - Day 2 (Tuesday) of US Sports Strength & Conditioning Free Demo's Program | Week Difficulty: Hard |
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| Select | Exercise Name | Set and Rep Combinations | |||||||||||
| 1 |
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| 2 |
Hang Clean |
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| 3 |
Squat |
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| 4 |
Tuck Jumps |
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| 5 |
Barbell Side Lunge |
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| 6 |
Rack Deadlifts |
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| 7 |
Close Grip Pull Ups |
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| 8 |
Dumbbell One Arm Row (elbow close) |
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| 9 |
Barbell Standing Forearm Flexion |
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| 10 |
Dumbbell Seated Forearm Extension |
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| 11 |
Machine Leg Curl |
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| 12 |
Stretch Deadlifts |
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| 13 |
Dumbbell Hammer Curl |
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| 14 |
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| 15 |
Reverse Crunches |
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| 16 |
Theraball Weighted Crunches |
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| 17 |
Cross Crunches |
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| Week 7 - Day 3 (Wednesday) of US Sports Strength & Conditioning Free Demo's Program | Week Difficulty: Hard |
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| Select | Exercise Name | Set and Rep Combinations | |||||||
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| 3 |
Power Snatch |
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| 4 |
Snake Incline Bench Press (30 degree) |
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| 5 |
Dumbbell Incline Bench Press (45 Degree) |
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| 6 |
Dumbbell Fly Stretch |
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| 7 |
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| 8 |
Dumbbell Rear Lateral Raise |
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| 9 |
Barbell EZ Lying Triceps Extension |
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| 10 |
Dumbbell Seated Forearm Flexion |
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| 11 |
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| 12 |
Reverse Crunches |
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| 13 |
Alternate Heel Touchers |
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| Week 7 - Day 4 (Thursday) of US Sports Strength & Conditioning Free Demo's Program | Week Difficulty: Hard |
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| Select | Exercise Name | Set and Rep Combinations | |||||||||
| 1 |
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| 2 |
Power Clean |
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| 3 |
Snake Squat |
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| 4 |
Dumbbell Jump Squat |
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| 5 |
Barbell Side Step Up |
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| 6 |
Barbell Reverse Lunge |
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| 7 |
Wide Grip Chin Ups |
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| 8 |
Barbell Wide Grip Bent Over Row |
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| 9 |
Stretch Deadlifts |
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| 10 |
Reverse Hypers |
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| 11 |
Dumbbell Shrug |
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| 12 |
Dumbbell Biceps Curl |
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| 13 |
Standing Toe Press |
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| 14 |
Reverse Crunches |
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| 15 |
Theraball Weighted Crunches |
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Great Job! See You Next Week!
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