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Numbers Sheet Name Numbers Table Name

Phase 1
Lyndhurst Football Off Season
Sheet 1
Table 1
was converted to an Excel worksheet. All other
orksheets. Please be aware that formula

Excel Worksheet Name

Phase 1 - Lyndhurst Football O

Sheet 1
 Lyndhurst Football Off Season Program
Phase 1 (initial Acceleration / Strength Endurance)

Day 1 (Push) Week 1 Week 2 Week 3 Week 4 Day 2 (Pull) Week 1 Week 2 Week 3

Speed Curriculum

Intensity Low Medium High De-Load (No Sled) Intensity Low Medium High

Sled Pull 2 x 3 x 10 yards 4 x 10 yards 3 x 10 yards 2 x 10 yards Prone Starts 4 x 10 yards 4 x 10 yards 2 x 15 yards
Sled w/ 10lbs 1 2 x 15 yards 3 x 15 yards 3 x 15 yards 3 x 15 yards Falling Starts 2 x 15 yards 3 x 15 yards 4 x 20 yards
Min Rest 2 x 20 yards 3 x 20 yards 4 x 20 yards 4 x 20 yards Position Starts 4 x 10 yards 2 x 20 yards 4 x 20 yards

Volume 130 yards (10 145 yards (11 155 yards (10 145 yards (10 Volume 110 yards (10 115 yards (9 mins) 190 yards (10
mins) mins) Mins) Mins) mins) mins)
Plyometric Work

Intensity Low Medium High De-Load Intensity Low Medium High

Box Jumps 2x5 2x5 2x5 1x5 Vertical Jumps 2x5 2x5 2x5
Plyo Push Ups 3x4 3x4 3x4 2x4 MB Toss For 2x5 2x5 2x5
Split Squat Jumps 2 x 5ea 3 x 5ea 3 x 5ea 1 x 5ea Height 2x5 2x5 2x5
MB Push Press

Core Lift

Intensity Low Medium High De-Load Intensity Low Medium High

DB Goblet Squat X8 X8 X8 X8 Hex Bar Deadlift 8 8 8

WU x 4-5 X8 X8 X5 X8 WU x 4-5 8 8 5
WU x 2-3 X8 X5 X5 X8 WU x 2-3 8 5 5
WU x 1 X8 X5 X5 X8 WU x 1 5 5 5

Core Lift

Intensity Low Medium High De-Load Intensity Low Medium High

Military Press X8 X8 X8 X6 BB/DB Shrugs 12 12 15

WU x 5 X8 X8 X6 X6 12 12 15
WU x 3 X8 X6 X6 X6 12 12 15
X8 X6 X6 X6

Supplemental Lift

Intensity Low Medium High De-Load Intensity Low Medium High

Bench Press X8 X8 X8 X8 Pull Ups 8 8 8

WU x 4-5 X8 X8 X5 X8 8 8 8
WU x 2-3 X8 X5 X5 X8 8 8 8
WU x 1 X8 X5 X5 X8

Leg Finisher Upper Finisher

Split Squat X 2 right leg up Bicep Plate 15 sec rep 15 sec hold (Three Times)
Finisher X 2 left leg up Finisher X3

3
gram
durance)

Week 4 Day 3 (Push/Pull) Week 1 Week 2 Week 3 Week 4

De-Load Intensity Low Medium High De-Load

2 x 20 yards Extensive Tempo 5 x 75 yards 6 x 75 yards 6 x 100 yards 8 x 100 yards

2 x 20 yards Extensive Snake 5 x 75 yards 6 x 75 yards 5 x 100 yards 8 x 100 yards
2 x 20 yards Multi Tempo COD 2 x 75 yards 2 x 75 yards 2 x 75 yards None

120 yards (6 mins) Volume 750 yards 1050 yards 1250 yards 1600 yards

De-Load Intensity Low Medium High De-Load

1x5 Skater Hops and 2x5 2x5 2x5 2x5

1x5 Stick 2 x 10 2 x 10 2 x 10 2 x 10
1x5 MB Slam 2x5 2x5 2x5 2x5
MB Slam Hop

De-Load Intensity Low Medium High De-Load

3 BB/DB Front 10 8 6 3
3 Squat 10 8 6 3
3 WU x 4-5 10 8 6 3
3 WU x 2-3
WU x 1

De-Load Intensity Low Medium High De-Load

10 Incline Barbell or 10 8 8 6
10 DB Press 10 8 8 6
10 WU x 5 10 8 8 6
WU x 5

ft

De-Load Intensity Low Medium High De-Load

10 BB/DB Row 10 8 8 6
8 WU x 6 10 8 8 6
5 WU x 6 10 8 8 6

Core Finisher

ree Times) BW or Plate Core Circuit

X3

4
 Phase 2 ( Acceleration / Strength )

Day 1 (Push) Week 1 Week 2 Week 3 Week 4 Day 2 (Pull) Week 1 Week 2 Week 3 Week 4 Day 3 (Push/Pull) Week 1 Week 2 Week 3 Week 4

Speed Curriculum

Intensity Low Medium High De-Load (No Sled) Intensity Low Medium High De-Load Intensity Low Medium High De-Load

Sled Pull 2 x 3 x 10 yards 4 x 10 yards 3 x 10 yards 2 x 10 yards Prone Starts 4 x 10 yards 4 x 10 yards 2 x 15 yards 2 x 20 yards Extensive Tempo 5 x 75 yards 6 x 75 yards 6 x 100 yards 8 x 100 yards
Sled w/ 10lbs 1 2 x 15 yards 3 x 15 yards 3 x 15 yards 3 x 15 yards Falling Starts 2 x 15 yards 3 x 15 yards 4 x 20 yards 2 x 20 yards Extensive Snake 5 x 75 yards 6 x 75 yards 5 x 100 yards 8 x 100 yards
Min Rest 2 x 20 yards 3 x 20 yards 4 x 20 yards 4 x 20 yards Position Starts 4 x 10 yards 2 x 20 yards 4 x 20 yards 2 x 20 yards Multi Tempo COD 2 x 75 yards 2 x 75 yards 2 x 75 yards None

Volume 130 yards (10 145 yards (11 155 yards (10 145 yards (10 Volume 110 yards (10 115 yards (9 mins) 190 yards (10 120 yards (6 mins) Volume 750 yards 1050 yards 1250 yards 1600 yards
mins) mins) Mins) Mins) mins) mins)
Plyometric Work
Intensity Low Medium High De-Load Intensity Low Medium High De-Load Intensity Low Medium High De-Load
Box Jumps 2x5 2x5 2x5 1x5 Vertical Jump to 2x5 2x5 2x5 1x5 Skater Hops 3x5 2x5 2x5 2x5
Plyo Push Ups 3x6 3x6 3x6 2x6 Broad 2x5 2x5 2x5 1x5 *Quick 3 x 10 2 x 10 2 x 10 2 x 10
Split Squat Jumps 2 x 5ea 3 x 5ea 3 x 5ea 1 x 5ea MB Toss For 2x5 2x5 2x5 1x5 MB Slam 3x5 2x5 2x5 2x5
Height MB Slam Hop
MB Push Press

Core Lift

Intensity Low Medium High De-Load Intensity Low Medium High De-Load Intensity Low Medium High De-Load
Barbell Back Squat X8 X8 X8 X8 Hex Bar Deadlift 8 8 5 3 BB/DB Front 8 8 6 3
WU x 4-5 X8 X8 X5 X8 WU x 4-5 8 5 3 3 Squat 8 6 3 3
WU x 2-3 X8 X5 X5 X8 WU x 2-3 5 3 3 2 WU x 4-5 8 6 3 3
WU x 1 X8 X5 X5 X8 WU x 1 3 3 3 1 (not a max) WU x 2-3
Add a set 4 x 8

Core Lift
Intensity Low Medium High De-Load Intensity Low Medium High De-Load Intensity Low Medium High De-Load

DB Military Press X 12 X 12 X 10 X8 BB/DB Shrugs 15 15 20 15 Incline Barbell or 12 10 10 6

WU x 5 X 12 X 12 X 10 X8 15 15 20 15 DB Press 12 10 10 6
WU x 3 X 12 X 10 X 10 X8 15. 15. 20. 15. WU x 5 12 10 10 6
X 12 X 10 X 10 X8 15 20 20 15 Add a set 4
Working

Supplemental Lift

Intensity Low Medium High De-Load Intensity Low Medium High De-Load Intensity Low Medium High De-Load
Bench Press X 12 X 12 X 10 X8 Pull Ups 10 10 10 10 BB/DB Row 12 12 10 10
WU x 4-5 X 12 X 12 X 10 X8 10 10 10 10 WU x 6 12 12 10 8
WU x 2-3 X 12 X 10 X 10 X8 10. 10. 10. 10. WU x 6 12. 10 10 8
WU x 1 X 12 X 10 X 10 X8 10 10 10 10 12 10 10

Leg Finisher Upper Finisher

Split Squat X 2 right leg up Bicep Plate 15 sec rep 15 sec hold (Three Times)
Finisher X 2 left leg up Finisher X3