Brad Lester | Offseason Training Phases

Brad Lester Offseason Training Phases

Phase 1

Balance & Position Weakness

Mission : find and I indicated muscle imbalances caused by injuries sustained during a season, enhance of platform for heavy Olympic lifting and more advanced sports specific exercises.

Overview: Focuses primarily on the generating fast switch speed- power found in lifting program. Also stability exercises that improve flexibility, core strength and balance, and eliminate imbalances. Intensity (percent of your max) is medium but prepared or high power in the few weeks ahead

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  NFL RUNNING BACK TRAINING

Phase 2:

Explosive Power-Speed Endurance

Mission :Continue building a solid foundation with explosive exercises to prepare for more athletic advanced workouts.

Overview: Workouts are structured into supersets, each consisting of a power movement followed by a stabilization exercise. Weight, sets and reps are moderate, but challenging enough to increase your strength and muscular endurance—an essential step before performing heavy lifts.

Phase 3

Mass and Weight

Mission: Build as much muscle as possible, increase strength and cut body fat to enable you to run harder, cut better and overpower opponents.

Overview: This is where the grind of the program begins. Three to 4 full-body routines with two exercises per major body part are designed to achieve a high volume of reps with each muscle group—essential for building muscle. Sets and intensity increase as reps decrease.

Phrase 4

Maximum Speed Velocity & Intense Power

Mission : Enhance as much muscular strength as possible so you can take on the physical load of the season.

Overview: The max strength phase is again centered on a full-body routine, but now you begin to lift heavy weight. You perform two to three exercises for each major body part at 90 to 100 percent of your max. Sets increase, but due to the high intensity, you perform fewer reps, sometimes only one rep per set.

Football Strength Training Program

• Reps: 1-5 (Decrease by two reps per week)

• Sets: 4-6

• Percent of Max: 85-100 percent (increase by three to five percent per week on each exercise)

• Frequency: 3 to 4 times per week

• Duration: 3 to 4 weeks

• Exercise Selection: 2 to 3 exercises per muscle group

Day 1

• Chest

  • Barbell or Dumbbell Bench

  • Bench Press

• Leg

  • Barbell Parallel Squat

  • Bulgarian Split-Squat

• Shoulders

  • Dumbbell Push Press

  • Dumbbell Reverse Deltoid Fly

• Back

  • Barbell Bent-Over Row

  • Weighted Chin-Ups

• Explosive

  • Single-Arm Dumbbell Snatch

  • Box Jumps (weighted)

Day 2

• Chest

  • Single-Arm Dumbbell Close-Grip Bench

  • Weighted Tempo (Plyo) Push-Up

• Legs

  • Hang Cleans

  • Goblet Lunge

• Shoulders

  • Barbell Split Press

  • Dumbbell Upright Row

• Back

  • Single-Arm Bent-Over Alternating Dumbbell Row

  • Single-Arm Lat Pulldown

• Explosive

  • Hand Clean

• Core and Reactive

  • Standing Med Ball Circles

  • Med Ball Russian Twist

  • Depth Jump to High Box Jump

Day 3

• Chest

  • Dumbbell or Barbell Incline Bench

  • Dumbbell Single-Arm Reverse-Grip Bench

• Legs

  • Front Squat

  • Single-Leg Back Extension

• Shoulders

  • Side-to-Side Jackknife Push-Ups

  • Dumbbells Scaption to Shrug

• Back

  • Standing Cable Row to Neck

  • Single-Arm Inverted Row

• Explosive

  • Tire Flips

• Core and Reactive

  • Standing Med Ball Russian Twists

  • Weighted Windshield Wipers

  • Short Hurdler Later Jump to Linear High Box Jump

Brad Lester is a former Auburn Football players & Graduate with a major in Exercise science ,NASM-certified performance enhancement and speed specialist aka the “speed genius”. currently serve as strength and conditioning coordinator off several college and pro athletes.

Brad Lester | Lower Body Power Development