OCC Football Off-season Workout Plan
Phase 1 – Endurance
March 30 – May 3
 Reps 12-15
 Sets 1-3
 Percent of Max: 50-70
 Supersets
Monday – Upper Body
Tuesday – Lower Body
Wednesday – Conditioning
Thursday – Upper Body
Friday – Lower Body
Saturday – Conditioning
Sunday - Rest
Phase 3 – Hypertrophy Training
June 8 – July 12
 Reps 6-10
 Sets 3-5
 Percent of Max: 75-85
Monday – Chest
Tuesday – Back
Wednesday – Conditioning
Thursday – Legs
Friday – Shoulders
Saturday – Biceps and Triceps +
Plyometrics
Sunday - Rest
Phase 2 – Strength and Endurance
May 4 – June 7
 Reps 8-12
 Sets 2-4
 Percent of Max: 70-85
 Superset muscle groups
Monday – Chest and Triceps
Tuesday – Back and Biceps + Conditioning
Wednesday – Legs and Shoulders
Thursday – Chest and Triceps
Friday – Back and Biceps + Conditioning
Saturday – Legs and Shoulders
Sunday – Rest
Phase 4 – Max Strength Training
July 13 – August 16
 Reps 1-5
 Sets 4-6
 Percent of Max: 85-100
Monday – Upper
Tuesday – Lower
Wednesday – Rest
Thursday – Upper
Friday – Lower
Saturday – Conditioning
Sunday – Rest
Conditioning
QB/WR/DB
1 Mile Jog
10x40 Yard Sprints
8x60 Yard Sprints
6x80 Yard Sprints
4x100 Yard Sprints
10 Pro Agility Sprints
RB/TE/LB/DE
1 Mile Jog
10x40 Yard Sprints
8x60 Yard Sprints
20x10 and Turn
5 5-10-15-20 Yard Suicides
OL/DT
½ Mile Jog
20x10 and Turn
10x20 Yard Sprints
8x40 Yard Sprints
5 – L Cone Drills
L Cone Drill
Exercise Choices
Chest
Bench
Biceps
Curl
Triceps
Close Bench
Legs
Squat
Shoulders
Military Press
Incline Bench
Decline Bench
Back
Straight Leg
Deadlift
Seated Row
Bent Over Row
Hammer Curl
Cross Curl
Overhead Ext.
Cable Ext.
Arnold Press
Front Raise
Cable Fly
Dumbbell Fly
Lat Pulldown
Pullups
7s
Cable Curls
Pushdowns
Skullcrushers
Deadlift
Power Clean
and Jerk
Lunges
Leg Press
Pushups
Low Back Ext.
Side Curl
Kickbacks
Calf Raise
Side Raise
Clean and
Press
Rotator Cuff
Band Routine
Upright Row
Single Arm Curl Close Pushups Leg Ext/Curl
Bold workouts are core lifts and must be completed any time that muscle group is worked.
Exercise Routines
Upper Day
5 Minute Cardio Warm Up
2 Abdominal
4 Chest
4 Back
2 Shoulder
2 Bicep
2 Trips
Chest and Triceps
5 Minute Cardio Warm Up
2 Abdominal
6 Chest
4 Tricep
Lower Day
5 Minute Cardio Warm Up
2 Abdominal
All leg workouts except Power Clean and Jerk
20 Minute Cardio
Back and Biceps
5 Minute Cardio Warm Up
2 Abdominal
6 Back
4 Bicep
Legs and Shoulders
5 Minute Cardio Warm Up
2 Abdominal
All Leg Workouts
4 Shoulder