4. Testing for
Wide Receiver
Before testing the athlete must warm up with a few sets of the
test, starting with light loads (usually at 50% of estimated 1RM)
This test will reflect force and velocity
• Testing for Anaerobic or Maximum Muscular Power:
The amount of high force that is exerted/performed at a high speed
(explosive movements, takes about 1 second)
Testing contains: 1RM power clean, snatch, and push jerk. Also
height of a vertical jump.
5. Testing for
Wide Receiver
Before testing the athlete must warm up with a few sets of the
test starting with light loads (usually at 50% of estimated 1RM)
This test takes about 2-4 seconds to perform
Testing for Muscular Strength:
The amount of force a muscle can exert during maximal effort with
maximal weight one time (1RM)
Testing contains: 1RM bench press and back squat
Testing for 1RM will help figure other percentages in order to help
with hypertrophy
6. Testing for
Wide Receiver
Before testing the athlete must warm up
Testing for these should also be performed on a nonslip surface
and with correct footwear
Testing for Speed:
This focuses on the amount of distance covered in a specific amount
of time (usually not over 200m in distance)
Testing contains: 40 yard dash
Testing for Agility:
This is the ability to start, stop, and change direction quickly and
while maintaining control
Testing contains: Shuttle run and ‘L’ drill
7. Periodization
forCollegiate
Football
Player,
Position-Wide
Receiver
Macrocyle for Collegiate Football Player- Wide Receiver
Aug Sept Oct Nov Dec Jan Feb Mar Apr May June July
Pre-season
In-Season
Post-
Season Spring Ball-Season Off-Season
Endurance/
hypertrophy/
strength &
power
training
Maintenance
Active
rest
Hypertrophy/Maintenance Hypertrophy/strength/power training
8. Exercise
Selection
Power clean
Snatch
Clean & jerk
Back squat
Font squat
Bench press
Overhead squat
Box jumps
Barbell lunges
Sumo squat
Dead lift
Sprinting ladders
Sprints
Core exercises
Bicep curl
Triceps extension
Incline bench press
Bent over row
Dumbbell bench
Push press
Romanian dead lift
9. Preparatory
Phase
(August)
Training will happen 3 days per week
Monday: Legs
Wednesday: Chest, back, triceps
Friday: Biceps and shoulders
Core exercises will be performed each session
Goal: Hypertrophy, endurance, strength, & power
14. In-Season
(Sept-Dec)
Training will happen 2-3 days per week
Monday: Upper body
Wednesday: Lower body
Core exercise will happen each session
Goal: Maintenance/upkeep from gains during off-season & pre-
season
Sprint intervals should be performed one-two times weekly during
practice along with speed, agility, and other running conditioning
can be implemented into practice time during the week.
15. MONDAY
(upper body)
In-season
Exercise Set Repetitions
Intensity % of 1
RM
Bench press 2 6 80-85%
Push press 2 6 80-85%
Barbell skull
crushers
2 8 80%
DB hammer curls 2 8 80%
Low-pulley seated
row (machine)
2 10 75%
Barbell up-right
row
2 10 75%
Supine leg raise 2 Timed Max in 60 sec
16. WEDNESDAY
(lower body)
In-season
Exercise Set Repetitions
Intensity % of
1RM
Power clean 2 4 85%
Front squat 2 5 80%
Hamstring curl 2 10 75%
Leg extension 2 10 75%
Barbell Step up 2 6 (each leg) 80%
Abdominal crunch 2 Timed Max in 60 sec
17. Post-Season
(January)
Active rest phase
No formal or structured workouts will take place
Goal: For the athlete to recuperate physically and psychologically
from in-season training.
Activities such as recreational fitness, swimming, jogging,
informal basketball, and circuit weight training are encouraged.
All activities should be performed at low volume & low intensity
18. Spring-Ball
Season
(Feb-April)
Hypertrophy phase
Workouts will take place 3-4 times per week
Conditioning will contain early morning running
Monday: Lower body
Tuesday: Upper body
Thursday: Lower body
Saturday: Upper body
Goal: hypertrophy and maintaining strength
20. TUESDAY
(upper body)
Spring-ball
Season
Exercise Set Repetition Intensity % of
1RM
High pull 3 8-10 67-85%
Incline bench
press
3 10 67-85%
Lateral shoulder
raise
3 10 67-85%
Close-grip bench
press
3 10 67-85%
Barbell bicep curl 3 10 67-85%
DB overhead
triceps extension
3 10 67-85%
RussianTwist
(w/medicine ball)
3 10 Medicine ball
weight
21. THURSDAY
(Lower body)
Spring-ball
Season
Exercise Set Repetitions Frequency %
1RM
Glute/Ham raises 3 10 Body weight
Pistol squat 3 10 (each leg) Body weight
Goblet squat 3 10 67-85%
Step ups 3 10 (each leg) 67-85%
Abdominal-
Medicine ball
toss
2 Timed Max in 30-60
seconds
22. SATURDAY
(upper body)
Spring-ball
Season
Exercise Set Repetition
Intensity % of
1RM
Stability ball
push-up
3 10 Body weight
Triceps dips 3 10 Body weight
Pull ups 3 10 Body weight
Bench press
w/chains or
resistance bands
connected on
ends
3 10 67-85%
Sit ups 3 10 Body weight
23. Off- Season
(May-July)
Training will take place 3-4 times per week
Other training will include aerobic exercises to maintain or
improve cardiovascular fitness.
More than one mircrocyle will take place during the off-season
Microcycle 1:
3 days per week
Monday/Wednesday/Friday: Full body
Goal: Basic Strength Phase
• Microcycle 2:
4 days per week
Monday/Thursday: Lower body
Tuesday/Friday: Upper body
Goal: Hypertrophy/ endurance
24. Microcycle 1:
Monday/
Wednesday/ Friday
(Full body)
Exercise Set Repetition
Intensity % of
1RM
Power clean 3 5 87%
Hip Sled 3 6 85%
Bench press 3 6 85%
Bent over row 3 10 10RM
Upright row 3 10 10RM
Military press 3 10 10RM
Sit-ups 3 20 Body weight
Monday (heavy day), Wednesday (light – about 80% of Monday’s
load), Friday (medium – about 90% of Monday’s load)
25. Microcycle 2:
Monday/
Thursday
(Lower body)
Exercise Set Repetition
Intensity % of
1RM
Hang snatch 3 5 87%
Back squat 3 6 80%
Standing calf
raises
3 8 75%
Barbell walking
lunge
3 8 (each leg) 75%
Dead lift 3 8 75%
Abdominal
crunch
3 20 Body weight
Monday (heavy load),Thursday (light load – 85% of Mondays load)
27. Evaluating
Test athlete at least 2-3 times per year in each lift and according to
tests listed previously.
Check previous scores/times and compare to see if the athlete is
improving and moving towards their goals.
If there is no improvement or moving in the direction towards the
athletes goals than re-evaluate and adjust training program
accordingly.
Things to consider include: injuries, overtraining, diet, and the
attitude of the athlete.
28. Conclusion
This program is designed to obtain strength, hypertrophy,
endurance, and power according to the athletes goals. By
following the periodization model, mesocycles, and microcycles,
this wide receiver will be able to achieve his goals.
29. References
Baechle,T. R., Earle, R.W., & National Strength & Conditioning
Association (U.S.). (2008). Essentials of strength training and
conditioning. Leeds: Human Kinetics.
