Ptp Off Season Weight Lifting Program

8/10/2019 Ptp Off Season Weight Lifting Program

1/10

Play HARDPlay FAST FINISH

Off Season Weight

Training


2/10


Agenda

Introduction to the Pyramid Training

Program How the Cycle Works

Set and Rep Breakdown

Typical Work Out Format

Administrative Procedures

Typical Workout

Core and Supplemental Exercise Groupings

Group A Workout

Group B Workout


3/10


Pyramid Training Program

The Pyramid Training Program (PTP) isdesigned to get the maximum amount ofgains in the least of amount of time.

Utilizing the Core and Supplemental Liftformat players will be guided throughFOOTBALL specific lifts

The PTP is centered around development ofthe Major Muscle Groups and MultiMuscular exercises


4/10


How the Cycle Works

Players will start off with a base Max in all

Core and Supplemental Lifts.

The base (Starting) Max will be used as abasis for the following 5 Week period.

Week 1 Base Max

Week 2 + 15 lbs

Week 3 + 15 lbs Week 4 + 5 lbs

Week 5 + 0 lbs

Each player should see a

35 lbs Max increase overthe five week cycle.


5/10


Set and Repetitions

Players will conduct 4 core lift and supplemental

lift sets of varied repetitions per set.

The Weight will increase with each set by a givenpercentage.

Set 1 x 15 Reps (50 % of Max) Warm up

Set 2 x 10 Reps (60 % of Max) warm Up

Set 3 x 8 Reps (70 % of Max) Working Set Set 4 x 6 Reps (80 % of Max) Working Set

Set 5 x 10 Reps (60 % of Max) Working Set


6/10


Administrative Procedures

Players will lift Group A Week 1 Twice and Group B

Week 1 Twice before Moving unto Week 2.

Players will be responsible for marking their sheetfor each set completed per the given weight

A player who does not successfully perform allrepetitions at a given weight should circle the setnumber on their sheet and notify the Weight room

coach immediately.


7/10


Typical Workout

Core Lifts 1 & 2 Combined

Core Lifts 3 & 4 Combined

Supplemental Lifts 5, 6, & 7 Combined

(Weeks 1, 3, & 5)

Supplemental Lifts 8, 9, & 10 Combined

(Weeks 2 & 4)


8/10


Group A Group B

Core Lifts

1. Flat Bench

2. Upright Rows

3. Incline Dumbbell Press

4. Military Push Press / Hammer

Press

Supplemental Lifts

5. Over Eye Curls

6. Hammer Curls7. One Armed Rows

8. Rope Pull Downs

9. Cable Curls

10. Seated Rows

Core Lifts

1. Squat

2. Dead Lift

3. Power Clean

4. Shockwave Sled

Supplemental Lifts

5. Leg Extensions

6. Weighted Lunges7. Calf Raises

8. Plyo Box Jumps

9. Ladders

10. Hill Climbers

Core and Supplemental Exercise

Groupings


9/10


Group A Workout

Core Lifts

1. Flat Bench

2. Upright Rows

3. Incline Dumbbell Press

4. Military Push Press or

Hammer Press

Supplemental Lifts

5. Over Eye Curls

6. Hammer Curls7. One Armed Rows

8. Rope Pull Downs

9. Cable Curls

10.Seated Rows

Group A

Flat Bench

Upright Rows

Incline Dumbbell Press

Military Push Press

Or Hammer Press

Over Eye Curls

Hammer Curls

One Armed Rows

Rope Pull Downs

Cable Curls

Seated Rows

Combine Sets

1 Set Flat Bench

1 Set Upright Rows

Then Repeat through all 5 sets

Combine Sets

1 Set Incline dumbbell Press

1 Set Military Push Press

Or Hammer Press

Then Repeat through all 5 sets

Combine Sets

Alternate Weeks per your schedule


10/10

Ptp Off Season Weight Lifting Program

Documents

Transcript of Ptp Off Season Weight Lifting Program