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7/30/2019 XFT in Season Strength System XFT in Season Strength System
http://slidepdf.com/reader/full/xft-in-season-strength-system-xft-in-season-strength-system 1/12
Saturday Rep Wt Ach Monday Rep Wt Ach Wednesday Rep Wt Ach
Self Myofascial Release Self Myofascial Release Self Myofascial Release
Mobility Series #1 Mobility Series #2 Mobility Series #3
BB Power Shrug 5 DB Hang Snatch 5ea BB High Pull 5
(Strength Speed) 5 (Speed Strength) 5ea (Strength Speed) 5
5 5ea
DB Goblet Sumo Squat 5 Overhead Squat 5 DB Split Jerk 3ea
(Mobility) 5 (Mobility) 5 (Speed Strength) 3ea5 5
BB Bench Press 10-12 BB Front Squat 10-12 DB Swing 5
(Horizontal Push) 10-12 (Knee Dominant) 10-12 (Hip Dominant) 5
DB Weighted Pull-Ups 10-12 Vertical Jumps 5 Explosive Pushups 5
(Vertical Pull) 10-12 (Speed Strength) 5 (Horizontal Push) 5
DB Lateral Lunges 10-12 DB Single Leg Straight Leg 12ea Inverted Row 5
(Knee Dominant) 10-12 Dead Lift 12ea (Horizontal Pull) 5(Hip Dominant)
DB Split Squat 10-12 DB Incline Press 10-12 DB Reverse Chop Series 5ea
(Knee Dominant) 10-12 (Horizontal Push) 10-12 (Speed Strength) 5ea
DB Straight Leg Deadlift 10-12 DB Single Arm Row 10-12 Wall Slides 5
(Hip Dominant) 10-12 (Horizontal Pull) 10-12 (Shoulder Mobility) 5
Elevated Hip Extensions 10 DB Lateral Raise 10-12 Partner Towel Pull 10ea
(Hip Dominant) 10 (Shoulder Stability) 10-12 (Horizontal Pull) 10ea
DB Half Kneeling Vertical Press 10-12 Core Series #1 10ea Core Series #2 10ea
(Vertical Push) 10-12 (Core Stability) (Core Stability)
DB Prone TWI Press 10-12
(Shoulder Stability) 10-12
Push-Up Row 10-12
(Horizontal Pull) 10-12
Recovery Run #1
S u p e r s e t # 2
S u p e r s e t # 3
XFT In-Season Strength System PRESEASON - WEEK 1
W a r m - U p
E x p l o s i v e
S u p e r s e t # 1
7/30/2019 XFT in Season Strength System XFT in Season Strength System
http://slidepdf.com/reader/full/xft-in-season-strength-system-xft-in-season-strength-system 2/12
Saturday Rep Wt Ach Monday Rep Wt Ach Wednesday Rep Wt Ach
Self Myofascial Release Self Myofascial Release Self Myofascial Release
Mobility Series #1 Mobility Series #2 Mobility Series #3
BB Power Shrug 5 DB Hang Snatch 5ea BB High Pull 5
(Strength Speed) 5 (Speed Strength) 5ea (Strength Speed) 5
5 5ea
DB Goblet Sumo Squat 5 Overhead Squat 5 DB Split Jerk 3ea
(Mobility) 5 (Mobility) 5 (Speed Strength) 3ea5 5
BB Bench Press 10-12 BB Front Squat 10-12 DB Swing 5
(Horizontal Push) 10-12 (Knee Dominant) 10-12 (Hip Dominant) 5
10-12 10-12
DB Weighted Pull-Ups 10-12 Vertical Jumps 5 Explosive Pushups 5
(Vertical Pull) 10-12 (Speed Strength) 5 (Horizontal Push) 5
10-12 5DB Lateral Lunges 10-12 DB Single Leg Straight Leg 12ea Inverted Row 5
(Knee Dominant) 10-12 Dead Lift 12ea (Horizontal Pull) 510-12 (Hip Dominant) 12ea
DB Split Squat 10-12 DB Incline Press 10-12 DB Reverse Chop Series 5ea
(Knee Dominant) 10-12 (Horizontal Push) 10-12 (Speed Strength) 5ea
10-12 10-12
DB Straight Leg Deadlift 10-12 DB Single Arm Row 10-12 Wall Slides 5
(Hip Dominant) 10-12 (Horizontal Pull) 10-12 (Shoulder Mobility) 5
10-12 10-12
Elevated Hip Extensions 10 DB Lateral Raise 10-12 Partner Towel Pull 10ea
(Hip Dominant) 10 (Shoulder Stability) 10-12 (Horizontal Pull) 10ea10 10-12
DB Half Kneeling Vertical Press 10-12 Core Series #1 10ea Core Series #2 10ea
(Vertical Push) 10-12 (Core Stability) (Core Stability)
10-12
DB Prone TWI Press 10-12
(Shoulder Stability) 10-12
10-12
Push-Up Row 10-12
(Horizontal Pull) 10-1210-12
Recovery Run #1
S u p e r s e t # 1
S u p e r s e t # 2
S u p e r s e t # 3
XFT In-Season Strength System PRESEASON - WEEK 2
W a r m - U p
E x p l o s i v e
7/30/2019 XFT in Season Strength System XFT in Season Strength System
http://slidepdf.com/reader/full/xft-in-season-strength-system-xft-in-season-strength-system 3/12
Saturday Rep Wt Ach Monday Rep Wt Ach Wednesday Rep Wt Ach
Self Myofascial Release Self Myofascial Release Self Myofascial Release
Mobility Series #1 Mobility Series #2 Mobility Series #3
BB Power Shrug 5 DB Hang Snatch 5ea BB High Pull 5
(Strength Speed) 5 (Speed Strength) 5ea (Strength Speed) 5
5 5ea
DB Goblet Sumo Squat 5 Overhead Squat 5 DB Split Jerk 3ea
(Mobility) 5 (Mobility) 5 (Speed Strength) 3ea5 5
BB Bench Press 10-12 BB Front Squat 10-12 DB Swing 5
(Horizontal Push) 10-12 (Knee Dominant) 10-12 (Hip Dominant) 5
5-8 5-8
DB Weighted Pull-Ups 10-12 Vertical Jumps 5 Explosive Pushups 5
(Vertical Pull) 10-12 (Speed Strength) 5 (Horizontal Push) 5
5-8 5DB Lateral Lunges 10-12 DB Single Leg Straight Leg 12ea Inverted Row 5
(Knee Dominant) 10-12 Dead Lift 12ea (Horizontal Pull) 55-8 (Hip Dominant) 8ea
DB Split Squat 10-12 DB Incline Press 10-12 DB Reverse Chop Series 5ea
(Knee Dominant) 10-12 (Horizontal Push) 10-12 (Speed Strength) 5ea
5-8 5-8
DB Straight Leg Deadlift 10-12 DB Single Arm Row 10-12 Wall Slides 5
(Hip Dominant) 10-12 (Horizontal Pull) 10-12 (Shoulder Mobility) 5
5-8 5-8
Elevated Hip Extensions 10 DB Lateral Raise 10-12 Partner Towel Pull 10ea
(Hip Dominant) 10 (Shoulder Stability) 10-12 (Horizontal Pull) 10ea10 5-8
DB Half Kneeling Vertical Press 10-12 Core Series #1 10ea Core Series #2 10ea
(Vertical Push) 10-12 (Core Stability) (Core Stability)
5-8
DB Prone TWI Press 10-12
(Shoulder Stability) 10-12
5-8
Push-Up Row 10-12
(Horizontal Pull) 10-125-8
Recovery Run #1
S u p e r s e t # 3
PRESEASON - WEEK 3
W a r m - U p
E x p l o s i v e
S u p e r s e t # 1
S u p e r s e t # 2
XFT In-Season Strength System
7/30/2019 XFT in Season Strength System XFT in Season Strength System
http://slidepdf.com/reader/full/xft-in-season-strength-system-xft-in-season-strength-system 4/12
Saturday Rep Wt Ach Monday Rep Wt Ach Wednesday Rep Wt Ach
Self Myofascial Release Self Myofascial Release Self Myofascial Release
Mobility Series #1 Mobility Series #2 Mobility Series #3
BB Power High Pull 4 DB Hang Snatch 4ea BB Hang High Pull 4
(Strength Speed) 4 (Speed Strength) 4ea (Strength Speed) 4
4 4ea
DB Goblet Sumo Squat 5 Overhead Squat 5 DB Split Jerk and Squat 3ea
(Mobility) 5 (Mobility) 5 (Speed Strength) 3ea5 5
BB Bench Press 5-8 BB Back Squat 5-8 DB Swing 5
(Horizontal Push) 5-8 (Knee Dominant) 5-8 (Hip Dominant) 5
DB Towel Pull-Ups 8 Star Jumps 5 Explosive Plate Pushups 5
(Vertical Pull) 8 (Speed Strength) 5 (Horizontal Push) 5
5DB Lateral Lunges 5-8 DB Single Leg Straight Leg 8 Inverted Row 5
(Knee Dominant) 5-8 Dead Lift 8 (Horizontal Pull) 5(Hip Dominant)
DB Rear Elevated Split Squat 5-8ea DB Incline Press 5-8 DB Half Kneeling Reverse 5ea
(Knee Dominant) 5-8ea (Horizontal Push) 5-8 Chop Series 5ea
(Speed Strength)
DB Straight Leg Deadlift 5-8 DB Row 5-8 Wall Slides 5
(Hip Dominant) 5-8 (Horizontal Pull) 5-8 (Shoulder Mobility) 5
Elevated Hip Extensions 10 DB Lateral Raise 5-8 Partner Towel Pull 10ea
(Hip Dominant) 10 (Shoulder Stability) 5-8 (Horizontal Pull) 10ea
DB Standing Vertical Press 5-8 Core Series #1 10ea Core Series #2 10ea
(Vertical Push) 5-8 (Core Stability) (Core Stability)
DB Prone TWI Press 5-8
(Shoulder Stabi li ty) 5-8
Push-Up Row 5-8
(Horizontal Pull) 5-8
Recovery Run #2
New Movements in Red
XFT In-Season Strength System MID-SEASON - WEEK 1
W a r m - U p
E x p l o s i v e
S u p e r s e t # 1
S u p e r s e t # 2
S u p e r s e t # 3
7/30/2019 XFT in Season Strength System XFT in Season Strength System
http://slidepdf.com/reader/full/xft-in-season-strength-system-xft-in-season-strength-system 5/12
Saturday Rep Wt Ach Monday Rep Wt Ach Wednesday Rep Wt Ach
Self Myofascial Release Self Myofascial Release Self Myofascial Release
Mobility Series #1 Mobility Series #2 Mobility Series #3
BB Power High Pull 4 DB Hang Snatch 4ea BB Hang High Pull 4
(Strength Speed) 4 (Speed Strength) 4ea (Strength Speed) 4
4 4ea
DB Goblet Sumo Squat 5 Overhead Squat 5 DB Split Jerk and Squat 3ea
(Mobility) 5 (Mobility) 5 (Speed Strength) 3ea5 5
BB Bench Press 5-8 BB Back Squat 5-8 DB Swing 5
(Horizontal Push) 5-8 (Knee Dominant) 5-8 (Hip Dominant) 5
5-8 5-8
DB Towel Pull-Ups 8 Star Jumps 5 Explosive Plate Pushups 5
(Vertical Pull) 8 (Speed Strength) 5 (Horizontal Push) 5
8 5DB Lateral Lunges 5-8 DB Single Leg Straight Leg 8ea Inverted Row 5
(Knee Dominant) 5-8 Dead Lift 8ea (Horizontal Pull) 55-8 (Hip Dominant) 8ea
DB Rear Elevated Split Squat 5-8 DB Incline Press 5-8 DB Half Kneeling Reverse 5ea
(Knee Dominant) 5-8 (Horizontal Push) 5-8 Chop Series 5ea
5-8 5-8 (Speed Strength)
DB Straight Leg Deadlift 5-8 DB Row 5-8 Wall Slides 5
(Hip Dominant) 5-8 (Horizontal Pull) 5-8 (Shoulder Mobility) 5
5-8 5-8
Elevated Hip Extensions 10 DB Lateral Raise 5-8 Partner Towel Pull 10ea
(Hip Dominant) 10 (Shoulder Stability) 5-8 (Horizontal Pull) 10ea10 5-8
DB Standing Vertical Press 5-8 Core Series #1 10ea Core Series #2 10ea
(Vertical Push) 5-8 (Core Stability) (Core Stability)
5-8
DB Prone TWI Press 5-8
(Shoulder Stabi li ty) 5-8
5-8
Push-Up Row 5-8
(Horizontal Pull) 5-85-8
Recovery Run #2
W a r m - U p
E x p l o s i v e
S u p
e r s e t # 1
S u p e r s e t # 2
S u p e r s e t # 3
XFT In-Season Strength System MID-SEASON - WEEK 2
7/30/2019 XFT in Season Strength System XFT in Season Strength System
http://slidepdf.com/reader/full/xft-in-season-strength-system-xft-in-season-strength-system 6/12
Saturday Rep Wt Ach Monday Rep Wt Ach Wednesday Rep Wt Ach
Self Myofascial Release Self Myofascial Release Self Myofascial Release
Mobility Series #1 Mobility Series #2 Mobility Series #3
BB Power High Pull 4 DB Hang Snatch 5ea BB Hang High Pull 4
(Strength Speed) 4 (Speed Strength) 5ea (Strength Speed) 4
4 5ea
DB Goblet Sumo Squat 5 Overhead Squat 5 DB Split Jerk and Squat 3ea
(Mobility) 5 (Mobility) 5 (Speed Strength) 3ea5 5 3ea
BB Bench Press 5-8 BB Back Squat 5-8 DB Swing 5-8
(Horizontal Push) 5-8 (Knee Dominant) 5-8 (Hip Dominant) 5-8
3-5 3-5
DB Towel Pull-Ups 5-8 Star Jumps 5 Explosive Plate Pushups 5-8
(Vertical Pull) 5-8 (Speed Strength) 5 (Horizontal Push) 5-8
3-5 5DB Lateral Lunges 5-8 DB Single Leg Straight Leg 8ea Inverted Row 5-8
(Knee Dominant) 5-8 Dead Lift 8ea (Horizontal Pull) 5-83-5 (Hip Dominant) 8ea
DB Rear Elevated Split Squat 5-8 DB Incline Press 5-8 DB Half Kneeling Reverse 5ea
(Knee Dominant) 5-8 (Horizontal Push) 5-8 Chop Series 5ea
3-5 3-5 (Speed Strength)
DB Straight Leg Deadlift 5-8 DB Row 5-8 Wall Slides 5
(Hip Dominant) 5-8 (Horizontal Pull) 5-8 (Shoulder Mobility) 5
3-5 3-5
Elevated Hip Extensions 10 DB Lateral Raise 5-8 Partner Towel Pull 10ea
(Hip Dominant) 10 (Shoulder Stability) 5-8 (Horizontal Pull) 10ea10 3-5
DB Standing Vertical Press 5-8 Core Series #1 10ea Core Series #2 10ea
(Vertical Push) 5-8 (Core Stability) (Core Stability)
3-5
DB Prone TWI Press 5-8
(Shoulder Stabi li ty) 5-8
3-5
Push-Up Row 5-8
(Horizontal Pull) 5-83-5
Recovery Run #2
S u p
e r s e t # 1
S u p e r s e t # 2
S u p e r s e t # 3
XFT In-Season Strength System MID-SEASON - WEEK 3
W a r m - U p
E x p l o s i v e
7/30/2019 XFT in Season Strength System XFT in Season Strength System
http://slidepdf.com/reader/full/xft-in-season-strength-system-xft-in-season-strength-system 7/12
Saturday Rep Wt Ach Monday Rep Wt Ach Wednesday Rep Wt Ach
Self Myofascial Release Self Myofascial Release Self Myofascial Release
Mobility Series #1 Mobility Series #2 Mobility Series #3
BB Power Shrug 5 DB Hang Snatch 5ea BB High Pull 5
(Strength Speed) 5 (Speed Strength) 5ea (Strength Speed) 5
DB Goblet Sumo Squat 5 Overhead Squat 5 DB Split Jerk 3ea
(Mobility) 5 (Mobility) 5 (Speed Strength) 3ea
BB Bench Press 10 BB Back Squat 10 DB Swing 5
(Horizontal Push) 10 (Knee Dominant) 10 (Hip Dominant) 5
DB Weighted Pull-Ups 10 Vertical Jumps 5 Explosive Pushups 5
(Vertical Pull) 10 (Speed Strength) 5 (Horizontal Push) 5
DB Lateral Lunges 10 DB Single Leg Straight Leg 10ea Inverted Row 5
(Knee Dominant) 10 Dead Lift 10ea (Horizontal Pull) 5(Hip Dominant)
DB Split Squat 10 DB Incline Press 10 DB Reverse Chop Series 5ea
(Knee Dominant) 10 (Horizontal Push) 10 (Speed Strength) 5ea
DB Straight Leg Deadlift 10 DB Single Arm Row 10 Wall Slides 5
(Hip Dominant) 10 (Horizontal Pull) 10 (Shoulder Mobility) 5
Elevated Hip Extensions 10 DB Lateral Raise 10 Partner Towel Pull 10ea
(Hip Dominant) 10 (Shoulder Stability) 10 (Horizontal Pull) 10ea
DB Half Kneeling Vertical Press 10 Core Series #1 10ea Core Series #2 10ea
(Vertical Push) 10 (Core Stability) (Core Stability)
DB Prone TWI Press 10
(Shoulder Stability) 10
Push-Up Row 10
(Horizontal Pull) 10
Recovery Run #3
Intensity is 50% 1RMTempo is 3s/1s eccentric/concentric. Emphasis is on quality of movement, not load
S u p e r s e t # 3
UNLOAD - WEEK 1
W a r m - U p
E x p l o s i v e
S u p
e r s e t # 1
S u p e r s e t # 2
XFT In-Season Strength System
7/30/2019 XFT in Season Strength System XFT in Season Strength System
http://slidepdf.com/reader/full/xft-in-season-strength-system-xft-in-season-strength-system 8/12
Saturday Rep Wt Ach Monday Rep Wt Ach Wednesday Rep Wt Ach
Self Myofascial Release Self Myofascial Release Self Myofascial Release
Mobility Series #1 Mobility Series #2 Mobility Series #3
BB Power High Pull 3 DB Hang Snatch 3ea BB Hang High Pull 3
(Strength Speed) 3 (Speed Strength) 3ea (Strength Speed) 3
3 3ea
DB Goblet Sumo Squat 5 Overhead Squat 5 DB Split Jerk and Squat 3ea
(Mobility) 5 (Mobility) 5 (Speed Strength) 3ea5 5
BB Bench Press 3-5 BB Back Squat 3-5 DB Swing 5
(Horizontal Push) 3-5 (Knee Dominant) 3-5 (Hip Dominant) 5
3-5 3-5
DB Towel Pull-Ups 10 Broad Jumps 5 BB Explosive Close Grip Bench 5
(Vertical Pull) 10 (Speed Strength) 5 (Horizontal Push) 5
10 5DB Lateral Lunges 3-5 DB Single Leg Straight Leg 5ea Inverted Row 5
(Knee Dominant) 3-5 Dead Lift 5ea (Horizontal Pull) 53-5 (Hip Dominant) 5ea
DB Rear Elevated Split Squat 3-5 DB Incline Press 3-5 DB Half Kneeling Reverse 5ea
(Knee Dominant) 3-5 (Horizontal Push) 3-5 Chop Series 5ea
3-5 3-5 (Speed Strength)
DB Straight Leg Deadlift 10-12 DB Row 10 Wall Slides 5
(Hip Dominant) 10-12 (Horizontal Pull) 10 (Shoulder Mobility) 5
10-12 10
Elevated Hip Extensions 10 DB Lateral Raise 10 Partner Towel Pull 10ea
(Hip Dominant) 10 (Shoulder Stability) 10 (Horizontal Pull) 10ea10 10
DB Standing Vertical Press 10-12 Core Series #1 10ea Core Series #2 10ea
(Vertical Push) 10-12 (Core Stability) (Core Stability)
10-12
DB Prone TWI Press 10-12
(Shoulder Stability) 10-12
10-12
Push-Up Row 10-12
(Horizontal Pull) 10-1210-12
Recovery Run #4
New Movements in Red
E x p l o s i v e
S u p
e r s e t # 1
S u p e r s e t # 2
S u p e r s e t # 3
XFT In-Season Strength System PEAK POWER - WEEK 1
W a r m - U p
7/30/2019 XFT in Season Strength System XFT in Season Strength System
http://slidepdf.com/reader/full/xft-in-season-strength-system-xft-in-season-strength-system 9/12
Saturday Rep Wt Ach Monday Rep Wt Ach Wednesday Rep Wt Ach
Self Myofascial Release Self Myofascial Release Self Myofascial Release
Mobility Series #1 Mobility Series #2 Mobility Series #3
BB Power High Pull 3 DB Hang Snatch 3ea BB Hang High Pull 3
(Strength Speed) 3 (Speed Strength) 3ea (Strength Speed) 3
3 3ea
DB Goblet Sumo Squat 5 Overhead Squat 5 DB Split Jerk and Squat 3ea
(Mobility) 5 (Mobility) 5 (Speed Strength) 3ea5 5
BB Bench Press 3-5 BB Back Squat 3-5 DB Swing 5
(Horizontal Push) 3-5 (Knee Dominant) 3-5 (Hip Dominant) 5
3-5 3-5
DB Towel Pull-Ups 10 Broad Jumps 5 BB Explosive Close Grip Bench 5
(Vertical Pull) 10 (Speed Strength) 5 (Horizontal Push) 5
10 5DB Lateral Lunges 3-5 DB Single Leg Straight Leg 5ea Inverted Row 5
(Knee Dominant) 3-5 Dead Lift 5ea (Horizontal Pull) 53-5 (Hip Dominant) 5ea
DB Rear Elevated Split Squat 3-5 DB Incline Press 3-5 DB Half Kneeling Reverse 5ea
(Knee Dominant) 3-5 (Horizontal Push) 3-5 Chop Series 5ea
3-5 3-5 (Speed Strength)
DB Straight Leg Deadlift 10-12 DB Row 10 Wall Slides 5
(Hip Dominant) 10-12 (Horizontal Pull) 10 (Shoulder Mobility) 5
10-12 10
Elevated Hip Extensions 10 DB Lateral Raise 10 Partner Towel Pull 10ea
(Hip Dominant) 10 (Shoulder Stability) 10 (Horizontal Pull) 10ea10 10
DB Standing Vertical Press 10-12 Core Series #1 10ea Core Series #2 10ea
(Vertical Push) 10-12 (Core Stability) (Core Stability)
10-12
DB Prone TWI Press 10-12
(Shoulder Stability) 10-12
10-12
Push-Up Row 10-12
(Horizontal Pull) 10-1210-12
Recovery Run #4
S u p e r s e t # 2
S u p e r s e t # 3
XFT In-Season Strength System PEAK POWER - WEEK 1
W a r m - U p
E x p l o s i v e
S u p
e r s e t # 1
7/30/2019 XFT in Season Strength System XFT in Season Strength System
http://slidepdf.com/reader/full/xft-in-season-strength-system-xft-in-season-strength-system 10/12
Saturday Rep Wt Ach Monday Rep Wt Ach Wednesday Rep Wt Ach
Self Myofascial Release Self Myofascial Release Self Myofascial Release
Mobility Series #1 Mobility Series #2 Mobility Series #3
BB Power High Pull 4 DB Hang Snatch 4ea BB Hang High Pull 4
(Strength Speed) 4 (Speed Strength) 4ea (Strength Speed) 4
4 4ea
DB Goblet Sumo Squat 5 Overhead Squat 5 DB Split Jerk and Squat 3ea
(Mobility) 5 (Mobility) 5 (Speed Strength) 3ea5 5
BB Bench Press 5-8 BB Back Squat 5-8 DB Swing 5
(Horizontal Push) 5-8 (Knee Dominant) 5-8 (Hip Dominant) 5
DB Towel Pull-Ups 8 Star Jumps 5 Explosive Plate Pushups 5
(Vertical Pull) 8 (Speed Strength) 5 (Horizontal Push) 5
5DB Lateral Lunges 5-8 DB Single Leg Straight Leg 8 Inverted Row 5
(Knee Dominant) 5-8 Dead Lift 8 (Horizontal Pull) 5(Hip Dominant)
DB Rear Elevated Split Squat 5-8ea DB Incline Press 5-8 DB Half Kneeling Reverse 5ea
(Knee Dominant) 5-8ea (Horizontal Push) 5-8 Chop Series 5ea
(Speed Strength)
DB Straight Leg Deadlift 5-8 DB Row 5-8 Wall Slides 5
(Hip Dominant) 5-8 (Horizontal Pull) 5-8 (Shoulder Mobility) 5
Elevated Hip Extensions 10 DB Lateral Raise 5-8 Partner Towel Pull 10ea
(Hip Dominant) 10 (Shoulder Stability) 5-8 (Horizontal Pull) 10ea
DB Standing Vertical Press 5-8 Core Series #1 10ea Core Series #2 10ea
(Vertical Push) 5-8 (Core Stability) (Core Stability)
DB Prone TWI Press 5-8
(Shoulder Stabi li ty) 5-8
Push-Up Row 5-8
(Horizontal Pull) 5-8
Recovery Run #5
W a r m - U p
E x p l o s i v e
S u p
e r s e t # 1
S u p e r s e t # 2
S u p e r s e t # 3
XFT In-Season Strength System MAINTENANCE - WEEK 1
7/30/2019 XFT in Season Strength System XFT in Season Strength System
http://slidepdf.com/reader/full/xft-in-season-strength-system-xft-in-season-strength-system 11/12
Saturday Rep Wt Ach Monday Rep Wt Ach Wednesday Rep Wt Ach
Self Myofascial Release Self Myofascial Release Self Myofascial Release
Mobility Series #1 Mobility Series #2 Mobility Series #3
BB Power High Pull 4 DB Hang Snatch 4ea BB Hang High Pull 4
(Strength Speed) 4 (Speed Strength) 4ea (Strength Speed) 4
4 4ea
DB Goblet Sumo Squat 5 Overhead Squat 5 DB Split Jerk and Squat 3ea
(Mobility) 5 (Mobility) 5 (Speed Strength) 3ea5 5
BB Bench Press 5-8 BB Back Squat 5-8 DB Swing 5
(Horizontal Push) 5-8 (Knee Dominant) 5-8 (Hip Dominant) 5
DB Towel Pull-Ups 8 Star Jumps 5 Explosive Plate Pushups 5
(Vertical Pull) 8 (Speed Strength) 5 (Horizontal Push) 5
5DB Lateral Lunges 5-8 DB Single Leg Straight Leg 8 Inverted Row 5
(Knee Dominant) 5-8 Dead Lift 8 (Horizontal Pull) 5(Hip Dominant)
DB Rear Elevated Split Squat 5-8ea DB Incline Press 5-8 DB Half Kneeling Reverse 5ea
(Knee Dominant) 5-8ea (Horizontal Push) 5-8 Chop Series 5ea
(Speed Strength)
DB Straight Leg Deadlift 5-8 DB Row 5-8 Wall Slides 5
(Hip Dominant) 5-8 (Horizontal Pull) 5-8 (Shoulder Mobility) 5
Elevated Hip Extensions 10 DB Lateral Raise 5-8 Partner Towel Pull 10ea
(Hip Dominant) 10 (Shoulder Stability) 5-8 (Horizontal Pull) 10ea
DB Standing Vertical Press 5-8 Core Series #1 10ea Core Series #2 10ea
(Vertical Push) 5-8 (Core Stability) (Core Stability)
DB Prone TWI Press 5-8
(Shoulder Stabi li ty) 5-8
Push-Up Row 5-8
(Horizontal Pull) 5-8
Recovery Run #5
S u p
e r s e t # 1
S u p e r s e t # 2
S u p e r s e t # 3
XFT In-Season Strength System MAINTENANCE - WEEK 2
W a r m - U p
E x p l o s i v e
7/30/2019 XFT in Season Strength System XFT in Season Strength System
http://slidepdf.com/reader/full/xft-in-season-strength-system-xft-in-season-strength-system 12/12
Saturday Rep Wt Ach Monday Rep Wt Ach Wednesday Rep Wt Ach
Self Myofascial Release Self Myofascial Release Self Myofascial Release
Mobility Series #1 Mobility Series #2 Mobility Series #3
BB Power High Pull 4 DB Hang Snatch 4ea BB Hang High Pull 4
(Strength Speed) 4 (Speed Strength) 4ea (Strength Speed) 4
4 4ea
DB Goblet Sumo Squat 5 Overhead Squat 5 DB Split Jerk and Squat 3ea
(Mobility) 5 (Mobility) 5 (Speed Strength) 3ea5 5
BB Bench Press 5-8 BB Back Squat 5-8 DB Swing 5
(Horizontal Push) 5-8 (Knee Dominant) 5-8 (Hip Dominant) 5
DB Towel Pull-Ups 8 Star Jumps 5 Explosive Plate Pushups 5
(Vertical Pull) 8 (Speed Strength) 5 (Horizontal Push) 55
DB Lateral Lunges 5-8 DB Single Leg Straight Leg 8 Inverted Row 5
(Knee Dominant) 5-8 Dead Lift 8 (Horizontal Pull) 5(Hip Dominant)
DB Rear Elevated Split Squat 5-8ea DB Incline Press 5-8 DB Half Kneeling Reverse 5ea
(Knee Dominant) 5-8ea (Horizontal Push) 5-8 Chop Series 5ea
(Speed Strength)
DB Straight Leg Deadlift 5-8 DB Row 5-8 Wall Slides 5
(Hip Dominant) 5-8 (Horizontal Pull) 5-8 (Shoulder Mobility) 5
Elevated Hip Extensions 10 DB Lateral Raise 5-8 Partner Towel Pull 10ea
(Hip Dominant) 10 (Shoulder Stability) 5-8 (Horizontal Pull) 10ea
DB Standing Vertical Press 5-8 Core Series #1 10ea Core Series #2 10ea
(Vertical Push) 5-8 (Core Stability) (Core Stability)
DB Prone TWI Press 5-8
(Shoulder Stabi li ty) 5-8
Push-Up Row 5-8
(Horizontal Pull) 5-8
Recovery Run #5
S u p e r s e t # 3
MAINTENANCE - WEEK 3
W a
r m - U p
E x p l o s i v e
S u p e r s e t # 1
S u p e r s e t # 2
XFT In-Season Strength System
