Xlathlete Training

Football
Coach
Cal Dietz

Features
3 sessions per week
Must use App app to view and log training
Program Training

sample week banner image
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Sample Week
Week 1 of 13-week program
Sunday
55-80 3DY MD Con-LU DB. SPL. SQ

A1

Single Leg Squat for Ankle rocker

2 x 15

A2

Wiper for Ankle Rocker

2 x 25

A3

Toe Ups for Ankle Rocker

2 x 20

A4

Shuffle for Ankle Rocker

2 x 25

B1

Pro Agility 5 10 5

6 x 1

B2

Neural Perplexity Forward

6 x 1

C1

Dumbbell Split Squat Reactive

55, 65, 75 @ 5, 3, 3

C2

Standing External Rotation

3 x 8

D1

Dumbbell Split Squat Reactive

4 x 70 @ 8

D2

Hurdle Hop

4 x 4

D3

Squat Jump Sand Bag

4 x 4

D4

Reactive Box Drop Lunge Jump

4 x 4

D5

Manual 4-Way Neck

3 x 6

D6

Anterior Tibialis Band

3 x 10

D7

Wrist Radial Flexion Reactive

3 x 3

E1

Bench Press

4 x 8 @ 70 %

E2

Bench Press Reactive Toss

4 x 5 @ 25 %

E3

Rack Band Push Up

4 x 3

F1

Reverse Hyper Partner Manual

3 x 8

F2

DB Shoulder Press

3 x 8 @ 70 %

F3

Chin Up

3 x 6

G1

Glute Ham Bar Lift

3 x 8 @ 70 %

G2

1-Arm DB Row

3 x 8 @ 70 %

G3

Tricep Push Down

3 x 70 @ 8

H1

Wrist Pronation Reactive

3 x 8

H2

Wrist Supination Reactive

3 x 8

H3

Partner Leg Walks

1 x 1

H4

Glute Ham Hang

1 x 2:00

I

Post Workout Stretching

For Completion

Sunday
Spring Ankle - Slow Progression: Week 1 Day 1

A1

Spring Ankle 1

1 x 20

A2

Spring Ankle 2

1 x 20

A3

Spring Ankle 3

1 x 20

A4

Spring Ankle 4

1 x 20

A5

Spring Ankle 5

1 x 20

Tuesday
55-80 3DY WD Con-LU Step Up

A1

Single Leg Squat for Ankle rocker

2 x 15

A2

Wiper for Ankle Rocker

2 x 25

A3

Toe Ups for Ankle Rocker

2 x 20

A4

Shuffle for Ankle Rocker

2 x 25

B1

L Cone Agility Drill

6 x 1

B2

Neural Perplexity Forward

6 x 1

C1

Step Up

5, 3, 3 @ 55, 65, 75 %

C2

Cuban Press Figure 8

3 x 8

D

Step Up

4 x 6 @ 80 %

E1

Bench Press

4 x 6 @ 80 %

E2

Med Ball Chest Pass

4 x 3

E3

Delt Bent Over Lateral Reactive Drop

4 x 5

F1

DB Shoulder Press

3 x 6 @ 80 %

F2

Single Leg RDL

3 x 6 @ 80 %

F3

Hip Flexor Prone

3 x 5

G1

Dumbbell Step Up

3 x 6 @ 80 %

G2

Bench Adduction

3 x 5

G3

Glute-Ham Raise

3 x 5

H1

Glute Ham Bar Lift

3 x 6 @ 80 %

H2

Pull Up

3 x 5

I1

Dips

3 x 6

I2

Straight Bar Curl

3 x 6 @ 80

I3

Wrist Ulna Flexion

3 x 8

I4

Wrist Radial Flexion

3 x 8

J1

Wrist Pronation

1 x 10

J2

Wrist Supination

1 x 10

J3

Single Arm DB Farmers Carry

1 x 1

J4

Contralateral Isometric Flexion Band

1 x 0:30

K

Post Workout Stretching

For Completion

Tuesday
Spring Ankle - Slow Progression: Week 1 Day 3

A1

Spring Ankle 1

1 x 20

A2

Spring Ankle 2

1 x 20

A3

Spring Ankle 3

1 x 20

A4

Spring Ankle 4

1 x 20

A5

Spring Ankle 5

1 x 20

Thursday
55-80 3DY FD Con-LU DB SPL. SQ

A1

Single Leg Squat for Ankle rocker

2 x 15

A2

Wiper for Ankle Rocker

2 x 25

A3

Toe Ups for Ankle Rocker

2 x 20

A4

Shuffle for Ankle Rocker

2 x 25

B1

T Cone Agility Drill

6 x 1

B2

Neural Perplexity Forward

6 x 1

C1

Dumbbell Split Squat Reactive

55, 65, 75 @ 5, 3, _

C2

Band Pull-Apart

3 x 8

D1

Dumbbell Split Squat Reactive

4 x 55 @ 10

D2

Hurdle Hop

4 x 4

D3

Squat Jump Sand Bag

4 x 4

D4

Depth Jump

4 x 2

D5

Cuban Press

4 x 6

D6

Ankle Band Work

4 x 10

D7

Bench Adduction

4 x 10

E1

Bench Press

3 x 10 @ 55 %

E2

Lat Pull Down

3 x 10

E3

DB Shrug

3 x 10

F1

Reverse Hyper Partner Manual

3 x 10

F2

DB Psoas Single Leg Squat

3 x 10 @ 55 %

F3

Leg Press

3 x 10 @ 55 %

G1

Dumbbell Incline Press

3 x 10 @ 55 %

G2

DB Shoulder Press

3 x 10 @ 55 %

G3

Tricep Push Down

3 x 10

H1

Glute Ham Hang

1 x 2:00

H2

Partner Leg Walks

1 x 1

H3

Band Hip Traction

1 x 5:00

I

Post Workout Stretching

Off Season Football Speed and Strength Off season 3 Day Program