RPO Football Weight Room Program
Here is a basic overview of what we are doing in the weight room. This might not be the best and it might not be the worst but we feel it gives us the best chance to be successful in an uptempo game.
We have three basic days in the weight room during the offseason. For us the offseason is the time from Jan. - May. Monday will be our A day, Tuesday our B day, and Wednesday our Aux day. The kids look forward to Aux day and must have a great A/B day to earn the Aux day each week. This keeps them going hard on the first two days.
Every kid is put in a group of two or three based on their 5 rep max in the back squat, close grip bench press, hang clean, incline bench, and deadlift. We do this on a 12 week cycle. We will make the second max out that we do into a big deal and invite all the students parents to come watch and cheer them on. This is normally the max out right after football season and before Xmas break.
On our A day we work over the following lifts in 40min. Back Squat, Landmine Row or Bent Over Row, Close Grip Bench Press, Lat Pulls, Hang Clean, Dumbbell Incline Press, Dips, deadlift, and wall balls or leg curls. We play with the reps and sets but try and work between 25/30 reps total except on deadlift and we will do 10 reps on deadlift.
On our B day we work over the following lifts in 40min. Front Squat, Landmine Press or Overhead Press, Dumbbell Bench Press, Pull-Ups, Hang Clean, Incline Bench Press, Lunges, straight leg deadlift, and med ball chest passes or leg extension. We again play with the reps and sets but try and work between 25/30 reps total on each lift.
Our Aux day we will work over the following lifts in 40min. Shrugs, Upright Rows, Curls paired with Pistols, triceps pushdowns, hang clean, reverse incline rows, box jumps, tire flips, footwork drills. We again play with the reps and sets but try and work between 25/30 reps total on each lift.
We have 120/140 students lifting at one time in the weight room, and this can get a little crazy at first but we post the weight that each student should have on the bar at every station. We work on a simple 70-80% progressive overload system and the kids seem to do well working in that range.
As you can see we have a pretty basic system that gets us results in the weight room and on the field. This weight room system has allowed us to put on strength but still keep kids from bulking up to much so that they are slow during tempo games and practices come Aug. If you have any questions feel free to ask.
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