Football - Beginner Phase 3&4

This program is the later two phases for a beginner/youth lifter competing in gymnastics. A beginner lifter is someone who has little to no experience lifting weights. The goal here is to learn basic techniques and get comfortable handling weights. As a guideline, this should be done under the supervision of an adult who know proper form and technique.

Phases 3&4 of the program should be implemented in the later phases of the offseason (10-6 weeks away from next training camp) and the goal is to get comfortable handling slightly heavier loads and coordinating for proper power development. The last phase should complete 2 weeks prior to camp to allow for a proper taper to best recover and perform.

Note that each phase is on a 4-week cycle but only has 3 fillable weeks. This is because on the fourth week the athlete should be de-loading in order to properly recover and maximize performance and progressions. De-loading can be done by decreasing the number of sets and reps from your current phase of training (you can keep the weight where it is or decrease it as well depending on how your body is feeling) or going into the next phase of the program doing light loads (~6-7/10 of intensity) to get a feel of what you are heading into.

If you have any questions email us at info@celerityathletics.com