Ultimate Running Back OffSeason Program

This is a strength program only! Balance this with field work for best results 
Weeks 1-5: Vertical Jump focus
Weeks 6-11: Sprint speed focus 
Weeks 12-18: single leg focus (do the most field work in this phase)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Squat (Barbell)

Single Leg Romanian Deadlift

Reverse Lunge (Barbell)

Standing Calf Raise

Wall Sit

Power Clean

Front Squat (Barbell)

Plank

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Single Arm Row (Dumbbell)

Bicep Curl (EZ Bar)

Diamond Push Up

Box Jump

Sprint

Split Squat (Barbell)

Romanian Deadlift (Barbell)

Seated Shoulder Press (Dumbbell)

Barbell Row

Single Leg Hip Thrust

Single Leg Calf Raise

Military Press (Barbell)

Tricep Extension (Barbell)

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