International Youth Conditioning Association
Strength & Conditioning, Football , Weightlifting, General FitnessThis is an intense 6-week routine that is designed to be repeated 2-4 times, giving you 3-6 months of consistent progress. The 3-day version includes three total-body workouts per week. Each workout will take approximately 60 minutes to complete. It is highly recommended that athletes complete the Foundational Program, or have significant training experience, before starting the Advanced Program. A weight room with barbells and dumbbells is needed. This workout can be done individually or with groups/teams.
3 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
10, 8, 6, 6, 6 @ 70 %
B
Chin Up
3 x 12
C1
Incline DB Bench Press
3 x 12
C2
Machine Chest Supported Row
3 x 12
D1
Dumbbell Curl and Press
3 x 12
D2
Dumbbell Shrug
3 x 12
E
Band Pull Apart
3 x 10
F1
Trap Bar High Pull
3 x 5
F2
Dumbbell Squat Jump
3 x 5
G
Back Squat
10, 8, 6, 6, 6 @ 70 %
H1
Single Leg Glute Bridge
3 x 12
H2
Glute Ham Lean
3 x 12
H3
One Leg Calf Raise
3 x 20
A1
Incline Press
3 x 12
A2
Dumbbell Row
3 x 12
B1
Machine Chest Press
3 x 12
B2
Overhand Grip Pulldown
3 x 12
C1
Barbell Curls
3 x 12
C2
Band Tricep Extension
3 x 12
D1
Trap Bar High Pull
3 x 5
D2
Dumbbell Squat Jump
3 x 5
E
Dumbbell Single Leg Squat
3 x 12
F
Dumbbell Step Back Lunge
3 x 12
G1
Straight Leg Back Extensions
3 x 12
G2
Stability Ball Leg Curl
3 x 12
A1
Barbell Overhead Press
3 x 8
A2
Chin Up
3 x 8
B1
Close Grip Bench Press
3 x 12
B2
Barbell Row
3 x 12
C1
Barbell Shrug
3 x 12
C2
Side Raise
3 x 12
C3
Band Pull Apart
3 x 12
D1
Trap Bar High Pull
3 x 5
D2
Squat Jumps
3 x 5
E
Trap Bar Squat
10, 8, 6, 6, 6 @ 70 %
F1
Single Leg Glute Bridge
3 x 12
F2
Glute Ham Lean
3 x 12
F3
One Leg Calf Raise
3 x 20
Jim Kielbaso
Jim Kielbaso is the President of the IYCA. He is a former college strength coach, Director of a private training facility, author and speaker. With over 20 years in the profession, he has trained thousands of athletes at all levels of competition.
