Next Level Performance Systems Sample 4 week Off season Football Program

8/9/2019 Next Level Performance Systems Sample 4 week Off season Football Program

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Next Level Performance Systems

4 WEEKOFF SEASON STARTER PROGRAM

For the ULTIMATE in Strength, Conditioning and Mental Toughness for Athletes check out our blog atwww.FOOTBALLTRAINERPRO.info
http://www.footballtrainerpro.info/


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Disclaimer: You must get your physicians approval before beginning this exercise program. These

recommendations are not medical guidelines but are for educational purposes only. You must consultyour physician prior to starting this program or if you have any medical condition or injury thatcontraindicates physical activity. This program is designed for healthy individuals 18 years and older only.

The information in this report is meant to supplement, not replace, proper exercise training. All forms ofexercise pose some inherent risks. The editors and publishers advise readers to take full responsibility fortheir safety and know their limits. Before practicing the exercises in this book, be sure that yourequipment is well maintained, and do not take risks beyond your level of experience, aptitude, training

and fitness. The exercises and dietary programs in this book are not intended as a substitute for anyexercise routine or treatment or dietary regimen that may have been prescribed by your physician.

See your physician before starting any exercise or nutrition program. If you are taking any medications,you must talk to your physician before starting any exercise program. If you experience anylightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult aphysician.

Dont perform any exercise unless you have been shown the proper technique by a certified personal

trainer or certified strength and conditioning specialist. Always ask for instruction and assistance whenlifting. Dont perform any exercise without proper instruction. Always do a warm-up prior to training.

You must have a complete physical examination if you are sedentary, if you have high cholesterol, highblood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss allnutritional changes with your physician or a registered dietician. If your physician recommends that youdont use this program, please follow your doctors orders.



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The Components of Next Level Performance Systems

Range of Motion Development

The most important areas of athletic development is range of motion (ROM) development. There are 2types of ROM or flexibility: static and dynamic. Static flexibility improves the muscular ROM through deep,controlled muscular tension while in a stretched position, lengthening the muscle. Dynamic flexibility is

related more so to sport- specific movements. Research has proven that improving dynamic ROM directlyimproves performance in the sport of choice.

We use Dynamic Mobility Exercises to improve joint mobility. Joint mobility exercises. Joint mobility, is theability to move a joint through its full range of motion. Joint mobility exercises work by circulating synovialfluid, which "washes" the joint. Joints have no direct blood supply so this synovial fluid nourishes them.Joint salts, or calcium deposits, which can degrade the joint, are also dissolved with the gentle, high-repetition movement patterns of the exercises.

That's why mobility exercises are recommended before the workout. Dynamic mobility exercises prepareyour body for the vigorous movements that make up the more demanding part of the workout.

Strength Development

In the gym it is necessary to train the entire body for strength, rather than focus on individual muscle

groups. Training must address absolute strength, relative strength and strength-endurance. Alsoimportant is explosive power, developed by Olympic-style lifts, and cardiovascular conditioning. Gripstrength must also be developed. This program uses multi-joint, full-body movements including thefollowing exercises:

1. Squat

2. Bench Press and Overhead Press

http://en.wikipedia.org/wiki/Weightliftinghttp://en.wikipedia.org/wiki/Weightliftinghttp://en.wikipedia.org/wiki/Weightliftinghttp://www.footballtrainerpro.info/http://en.wikipedia.org/wiki/Weightliftinghttp://en.wikipedia.org/wiki/Weightlifting


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3. Dead Lifts

4. Modified Olympic Lifts

5. Strongman Lifts

6. Kettlebell Lifts

While we want you to train with full effort in every session, your goals will shift from workout to workout.You can't lift superheavy weights all the time, or you'll burn out--that's why the program's set, rep, andweight parameters shift every week.

Every workout has a big strength movement, some power element, upper body and lower bodymovements, core work, and a metabolic conditioning component. We use exercise triplets, circuits andother types of fast-paced workout programming for metabolic conditioning and classic strength trainingschemes such as 5x5 or heavy singles and doubles of sets of squats, dead lifts, bench presses as well as

strong man exercises to get strong.

Olympic Lifts and their Modifications

The Olympic lifts (the snatch, clean and their variations) increases and improves strength, power, speed,coordination, balance, flexibility, as well as overall conditioning. The Olympic lift s teaches athletes how to

be aggressive and explosive. They also teach the athlete to apply force with his or her muscle groups inthe proper sequences. Athletes learn to receive force from another moving body and become conditionedto accept forces and how to master the stretch shortening cycle. Olympic lifts are also a great way to helpdevelop flexibility of the wrists, hips, and ankles while also promoting stability in the shoulder.

Kettlebell Lifts

A kettlebell looks like a cannonball with a handle and comes in many sizes. Although you can do exercises



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with kettlebells such as: bench presses, curls, and rows, the real value of kettlebells is derived from doinghigh repetition ballistic work such as swings, cleans, and jerks. These exercises train explosive power, raw

strength, strengthen the posterior chain and improve work capacity. They are done as a warm up,finisher, or part of a strength or power endurance training session.

Metabolic Conditioning

Metabolic conditioning essentially means using bodyweight or weightlifting movements to challenge the

athletes cardio respiratory system. As Mountain Athlete Coach Rob Shauls puts it, These workouts alwaysinvolve doing a set of exercises, breathing like crazy, and trying to recover as fast as possible before doinganother set and breathing like crazy again. This style of interval training not only builds the athlete'sshort duration cardio, but also has scientifically proven benefits for long-slow endurance efforts.

Mental Toughness Development

The mind is as much of a part of excelling in a sport as the body. Many elite athletes rely on specialtechniques, skills and tools to get a mental advantage over the competition and learn how to improve

their focus. Goal setting based upon the S.M.A.R.T. approach, is a simple technique that provides

structure for your training program. Many athletes and coaches successfully use this formula to set both

short and long-term training goals.

Many athletes also use visualization techniques as part of training.

Visualization has also been called guided imagery, mental rehearsal, mediation, and a variety of otherthings -- no matter the term, the basic techniques and concepts are the same. Generally speaking,visualization is the process of creating a mental image or intention of what you want to happen or feel.With mental rehearsal, minds and bodies become trained to actually perform the skill imagined.

Off season vs In-season Considerations

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During an athletes off-season 3 days are dedicated to weightlifting and 1 day dedicated to conditioning

and sports specific training. Off-season training focuses on building muscle, improving strength, improving

work capacity, and improving flexibility and mobility. For this report we will only address the strengthtraining portion of the program.

During the season, 1 or 2 days should be dedicated to lifting. In-season lifting goals are to maintain the

strength developed during the off-season, prevent muscle loss and manage injury.



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Sample Program



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Beginner Program - Phase 1/Week 1 & 2

Day 1 - Repetition Method Lower Body

Goblet Squat - 4 sets x 12 repsDumbbell Reverse Lunges - 4 sets x 12 reps (6 each leg)

MetCon Superset

A1. Dumbbell SwingsA2. Push Ups20/10/5 reps

Day 2 - Repetition Method Upper Body

Dumbbell Bench Press - 3 sets x as many reps as possible1 Arm Row - 3 sets x 12 repsDips - 3 sets x As many reps as possible

Face Pulls - 3 sets x 12 reps

Day 3 - Repetition Method Full Body

Dumbbell Push Press - 30 reps broken up as neededDeadlift - 3 sets x 10 reps

Barbell Bench Press - 3 sets x 12 repsKettlebell Swings - 50 reps broken up as needed



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Day 1 - Max Effort Upper Body

1 Arm Kettlebell Circuit x 3 roundsBarbell Bench Press - 5 sets x 5 repsPull Ups - 4 sets x as many reps as possible

MetCon Circuit

A1. Double Kettlebell Push Press x 5 reps

A2. Tire Flip x 2 minutes5 rounds

Sandbag Get Ups x 50 reps broken up as needed

Day 2 - Dynamic Effort Lower Body

Lower Body ComplexA1. Goblet Squat x 10A2. Split Jumps x 5 each leg5 rounds

Kettlebell Swings x 50 reps broken up as needed

Various Heavy Dumbbell Walks x 5 minutes

Day 3 - Repetition Effort Upper Body

1 Arm Kettlebell Circuit x 3 roundsDumbbell Bench Press - 4 sets x as many reps as possiblePull Ups - 4 sets x as many reps as possiblePush Ups - 4 sets x as many reps as possible

http://www.footballtrainerpro.info/http://www.youtube.com/watch?v=-HUbPjjU8t4http://www.youtube.com/watch?v=-HUbPjjU8t4http://www.youtube.com/watch?v=LYuBHetD6vohttp://www.youtube.com/watch?v=LYuBHetD6vo


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Weighted Sit Ups x 50



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Day 1 - Max Effort Lower Body

Double Kettlebell Clean and Press x 25Barbell Squat - 5 sets x 5 reps

MetCon Circuit

A1. Wall Ball x 15A2. Farmers Walk for a distance5 rounds

Day 2 - Dynamic Effort Upper Body

Double Kettlebell Push Press x 25Barbell Bench Press - 10 sets x 2 reps at 50% of your 1 rep max

MetCon CircuitA1. Kettlebell Swings x 10A2. Push Ups x 10A3. Sit Ups x 105 rounds

Day 3 - Repetition Method Lower Body

Lower Body CircuitBodyweight Reverse Lunges x 7Double Kettlebell Clean x 7Bodyweight Reverse Lunges x 7Double Kettlebell Squat x 7Bodyweight Reverse Lunges x 7

http://www.footballtrainerpro.info/http://www.youtube.com/watch?v=3sgCapAQUd0http://www.youtube.com/watch?v=3sgCapAQUd0http://www.youtube.com/watch?v=WsJarJ-3GHghttp://www.youtube.com/watch?v=WsJarJ-3GHghttp://www.youtube.com/watch?v=TC2FmcPH64ohttp://www.youtube.com/watch?v=TC2FmcPH64o


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Double Kettlebell Push Press x 7- 1 minute rest

- Complete 3 rounds



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Beginner Program - Phase 4/Week 1

Day 1 - Max Effort Upper Body

Double Kettlbell Circuit x 5 roundsBarbell Bench Press - 5 sets x 5 reps

MetCon Circuit

A1. Double Kettlebell Clean and Press x 5A2. Rack Walks - for a distance5 rounds

Day 2 - Dynamic Effort Lower Body

"The Suck"Box Jumps x 12Deadlift x 10

Box Jumps x 12Back Squat x 15Box Jumps x 12Kettlebell Swings x 20Box Jumps x 12Air Squats x 25Box Jumps x 12Split Jumps x 30(15 each leg)Box Jumps x 12

Day 3 - Repetition Effort Upper Body

Upper body CircuitBenchPull Ups



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Weghted Sit UpsDips

Sandbag Get Ups- 20/10/5 reps

http://www.footballtrainerpro.info/http://www.youtube.com/watch?v=-HUbPjjU8t4http://www.youtube.com/watch?v=-HUbPjjU8t4


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!!!ATTENTION ATHLETES!!!

Are You Ready For The OnlyFootball Strength Training Program

That Guarantees Athletes Will Gain Serious

Mass, Strength & Speed!!!

A solid off-season training regimen can give athletes an edge and help prevent injuries whenthe next season begins.

NLPF.NET brings you the very best in sports performance training. Our customized, sport-specificprograms offer the cutting edge in athletic performance enhancement with an emphasis on injury

prevention.

WHAT CAN OUR PROGRAMS DO FOR YOU:

Increase acceleration and MAXIMIZE breakaway speed Pack on slabs of rugged lean MUSCLE Increase raw STRENGTH and explosive POWER

UNSTOPPABLE endurance for the 4th Quarter and beyond MAKE YOU A BETTER ATHLETE AND DOMINATE THE COMPETITION!



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About the Author

Rahsaan Kimbrow, an ACE Certified Personal Trainer, a USA Weightlifting Club Coach, a Certified CrossFit

Trainer and Certified San Shou Instructor, specializes in Strength and Conditioning emphasizing Speedand Agility for Combat Sports, Team Sports, and programs designed for general health, wellness andimproved body composition. He is available for one-on-one personal and small group training sessions. Formore information, contact him at [email protected] or click HERE to request more information.

http://www.footballtrainerpro.info/http://contactnextlevel.blogspot.com/

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Next Level Performance Systems Sample 4 week Off season Football Program

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