Program Design for
Collegiate Football
Player- Wide Receiver
By Katlin Tuckett
• Training status= Advanced
• Male
Athlete
Overview
• 18 years old
• Height 6’0
• Weight 170 lbs
• Position: Wide Receiver
Athletes Goals
& Objectives
 The athletes goals/objectives of the training program consist of
gaining:
Speed & Agility
Strength & Hypertrophy
Power
 Before testing the athlete must warm up with a few sets of the
test, starting with light loads (usually at 50% of estimated 1RM)
Testing for
Wide Receiver
 This test will reflect force and velocity
• Testing for Anaerobic or Maximum Muscular Power:
 The amount of high force that is exerted/performed at a high speed
(explosive movements, takes about 1 second)
Testing contains: 1RM power clean, snatch, and push jerk. Also
height of a vertical jump.
 Before testing the athlete must warm up with a few sets of the
test starting with light loads (usually at 50% of estimated 1RM)
 This test takes about 2-4 seconds to perform
Testing for
Wide Receiver
 Testing for Muscular Strength:
The amount of force a muscle can exert during maximal effort with
maximal weight one time (1RM)
Testing contains: 1RM bench press and back squat
 Testing for 1RM will help figure other percentages in order to help
with hypertrophy
 Before testing the athlete must warm up
 Testing for these should also be performed on a nonslip surface
and with correct footwear
Testing for
Wide Receiver
 Testing for Speed:
 This focuses on the amount of distance covered in a specific amount
of time (usually not over 200m in distance)
Testing contains: 40 yard dash
 Testing for Agility:
 This is the ability to start, stop, and change direction quickly and
while maintaining control
 Testing contains: Shuttle run and ‘L’ drill
Periodization
for Collegiate
Football
Player,
Position- Wide
Receiver
Macrocyle for Collegiate Football Player- Wide Receiver
Aug
Sept
Oct
Nov
Pre-season
In-Season
Endurance/
hypertrophy/
strength &
power
training
Maintenance
Dec
Jan
PostSeason
Active
rest
Feb
Mar
Apr
Spring Ball-Season
Hypertrophy/Maintenance
May
June
July
Off-Season
Hypertrophy/strength/power training
Exercise
Selection
 Power clean
 Sprinting ladders
 Snatch
 Sprints
 Clean & jerk
 Core exercises
 Back squat
 Bicep curl
 Font squat
 Triceps extension
 Bench press
 Incline bench press
 Overhead squat
 Bent over row
 Box jumps
 Dumbbell bench
 Barbell lunges
 Push press
 Sumo squat
 Romanian dead lift
 Dead lift
Preparatory
Phase
(August)
 Training will happen 3 days per week
 Monday: Legs
 Wednesday: Chest, back, triceps
 Friday: Biceps and shoulders
 Core exercises will be performed each session
 Goal: Hypertrophy, endurance, strength, & power
MONDAY
Pre-season
Exercise
Sets
Repetitions
Intensity % of
1RM
Dead Lift
3
6-12
67-85%
Barbell Back
Squat
3
6-12
67-85%
Box Jumps
3
15
Body weight
resistance
Hang Cleans
3-5
3-5
67-85%
RDL’s
3
6-12
67-85%
WEDNESDAY
Pre-season
Exercises
Sets
Repetitions
Intensity % of
1RM
Bench press
3
6-12
67-85%
Bent over row
3
6-12
67-85%
Rope triceps
extension
3
6-12
67-85%
Triceps kickbacks
3
6-12
67-85%
DB bench press
3
6-12
67-85%
Lat pull down
3
6-12
67-85%
FRIDAY
Pre-season
Exercise
Set
Repetitions
Intensity % of
1RM
Push jerk
3-5
3-5
67-85%
DB bicep curl
3
6-12
67-85%
Arnold press
3
6-12
67-85%
Preacher curl
3
6-12
67-85%
Push press
3
6-12
67-85%
Core Exercises
Pre-season
Exercise
Set
Repetitions
Intensity % of
1RM
Stability ball
crunches
2-3
20
67-85%
Plank
2-3
Timed
67-85%
Supine leg raises
2-3
10-15
67-85%
Russian Twist
(w/medicine ball)
2-3
20
67-85%
 Training will happen 2-3 days per week
 Monday: Upper body
In-Season
(Sept-Dec)
 Wednesday: Lower body
 Core exercise will happen each session
 Goal: Maintenance/upkeep from gains during off-season & preseason
 Sprint intervals should be performed one-two times weekly during
practice along with speed, agility, and other running conditioning
can be implemented into practice time during the week.
MONDAY
(upper body)
In-season
Exercise
Set
Repetitions
Intensity % of 1
RM
Bench press
2
6
80-85%
Push press
2
6
80-85%
Barbell skull
crushers
2
8
80%
DB hammer curls
2
8
80%
Low-pulley seated
row (machine)
2
10
75%
Barbell up-right
row
2
10
75%
Supine leg raise
2
Timed
Max in 60 sec
WEDNESDAY
(lower body)
In-season
Exercise
Set
Repetitions
Intensity % of
1RM
Power clean
2
4
85%
Front squat
2
5
80%
Hamstring curl
2
10
75%
Leg extension
2
10
75%
Barbell Step up
2
6 (each leg)
80%
Abdominal crunch
2
Timed
Max in 60 sec
 Active rest phase
 No formal or structured workouts will take place
Post-Season
(January)
 Goal: For the athlete to recuperate physically and psychologically
from in-season training.
 Activities such as recreational fitness, swimming, jogging,
informal basketball, and circuit weight training are encouraged.
 All activities should be performed at low volume & low intensity
 Hypertrophy phase
 Workouts will take place 3-4 times per week
Spring-Ball
Season
(Feb-April)
 Conditioning will contain early morning running
 Monday: Lower body
 Tuesday: Upper body
 Thursday: Lower body
 Saturday: Upper body
 Goal: hypertrophy and maintaining strength
MONDAY
(lower body)
Spring-ball
Season
Exercise
Set
Repetitions
Intensity % of
1RM
Snatch
3
8-10
67-85%
Back Squat
3
8-10
67-85%
Forward step
lunge
3
8-10 (each leg)
67-85%
Overhead barbell 3
squat
8-10
67-85%
RDL’s
3
8-10
67-85%
Plank
3
Timed
60 seconds
TUESDAY
(upper body)
Spring-ball
Season
Exercise
Set
Repetition
Intensity % of
1RM
High pull
3
8-10
67-85%
Incline bench
press
3
10
67-85%
Lateral shoulder
raise
3
10
67-85%
Close-grip bench
press
3
10
67-85%
Barbell bicep curl 3
10
67-85%
DB overhead
3
triceps extension
10
67-85%
Russian Twist
3
(w/medicine ball)
10
Medicine ball
weight
Exercise
THURSDAY
(Lower body)
Spring-ball
Season
Set
Repetitions
Frequency %
1RM
Glute/Ham raises 3
10
Body weight
Pistol squat
3
10 (each leg)
Body weight
Goblet squat
3
10
67-85%
Step ups
3
10 (each leg)
67-85%
AbdominalMedicine ball
toss
2
Timed
Max in 30-60
seconds
SATURDAY
(upper body)
Spring-ball
Season
Exercise
Set
Repetition
Intensity % of
1RM
Stability ball
push-up
3
10
Body weight
Triceps dips
3
10
Body weight
Pull ups
3
10
Body weight
Bench press
w/chains or
resistance bands
connected on
ends
3
10
67-85%
Sit ups
3
10
Body weight
 Training will take place 3-4 times per week
 Other training will include aerobic exercises to maintain or
improve cardiovascular fitness.
 More than one mircrocyle will take place during the off-season
Off- Season
(May-July)
 Microcycle 1:
 3 days per week
Monday/Wednesday/Friday: Full body
Goal: Basic Strength Phase
• Microcycle 2:
 4 days per week
Monday/ Thursday: Lower body
Tuesday/Friday: Upper body
Goal: Hypertrophy/ endurance
Microcycle 1:
Monday/
Wednesday/ Friday
(Full body)
Exercise
Set
Repetition
Intensity % of
1RM
Power clean
3
5
87%
Hip Sled
3
6
85%
Bench press
3
6
85%
Bent over row
3
10
10RM
Upright row
3
10
10RM
Military press
3
10
10RM
Sit-ups
3
20
Body weight
Monday (heavy day), Wednesday (light – about 80% of Monday’s
load), Friday (medium – about 90% of Monday’s load)
Microcycle 2:
Monday/
Thursday
(Lower body)
Exercise
Set
Repetition
Intensity % of
1RM
Hang snatch
3
5
87%
Back squat
3
6
80%
Standing calf
raises
3
8
75%
Barbell walking
lunge
3
8 (each leg)
75%
Dead lift
3
8
75%
Abdominal
crunch
3
20
Body weight
Monday (heavy load), Thursday (light load – 85% of Mondays load)
Microcycle 2:
Tuesday/Friday
(Upper body)
Exercise
Set
Repetition
Intensity % of
1RM
Alternating
Hammer curl
3
8-12 (each arm)
67-85%
Lying triceps
extension
3
8-12
67-85%
Incline DB bench
press
3
8-12
67-85%
Flat DB fly
3
8-12
67-85%
Shoulder press
(machine)
3
8-12
67-85%
Seated barbell
shoulder press
3
8-12
67-85%
Preacher curl
3
8-12
67-85%
Triceps pushdown
(machine)
3
8-12
67-85%
Hanging leg-raise
3
20
Body weight
 Test athlete at least 2-3 times per year in each lift and according to
tests listed previously.
 Check previous scores/times and compare to see if the athlete is
improving and moving towards their goals.
Evaluating
 If there is no improvement or moving in the direction towards the
athletes goals than re-evaluate and adjust training program
accordingly.
 Things to consider include: injuries, overtraining, diet, and the
attitude of the athlete.
Conclusion
 This program is designed to obtain strength, hypertrophy,
endurance, and power according to the athletes goals. By
following the periodization model, mesocycles, and microcycles,
this wide receiver will be able to achieve his goals.
References
 Baechle, T. R., Earle, R. W., & National Strength & Conditioning
Association (U.S.). (2008). Essentials of strength training and
conditioning. Leeds: Human Kinetics.