8/10/2019 Ptp Off Season Weight Lifting Program
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Off Season Weight
Training
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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
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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
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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.
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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
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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.
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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)
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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
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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
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