Rocket Logo
Strength Training

ROCKET STRENGTH

 

 

Advanced Cross Training Workouts

Adaptive Phase

Hypertrophy

Max Strength

 

Football Strength Training

In Season

 

 

Escalating Density Training 

 

 

 

Max Strength

 

  • Phase 1
  1. Workout 1
  2. Workout 2
  3. Workout 3
  • Phase 2
  1. Workout 1
  2. Workout 2
  3. Workout 3 

 

Speed, Agility, Quickness

 

 SAQ 1

Exercises

Ab 45's

Air Squats

Band Rows

Barbell Squats 

Bench Press 

Bent Over Rows 

Box Jumps 

Bridges 

Burpees 

Chin Ups 

Chin Ups (wide grip) 

Chin Ups (close grip) 

Clean w/ Press 

Clean & Snatch

Clean & Squat

Clean (split) 

Dips 

Drive the Bus 

Ext. Plank Weight Push 

Floor Clean 

Glute/Ham Machine 

Hexbar Deadlift 

Hop Matrix (common) 

Inverted Rows

Kettlebell Clean & Jerk

Kettlebell Swings 

Kettlebell Swing w/ Step 

Low Rows 

Lunge Matrix 

Medball Drops 

Medball Partner Overhead Toss 

Medball Squat & Toss

Medball Switch Push Ups

Medball Squats 

Mountain Climbers 

Pistol Squats 

Plate Raise Matrix 

Pull Downs 

Pull Ups 

Pull Ups (wide grip) 

Pull Ups (close grip) 

Pull Ups (military) 

Push Ups

Push Ups (spiderman)

Push Ups (wall) 

Push Ups (clap) 

Romanian Deadlift (RDL)

Scap Rubs 

Shrugs 

Single Arm Cleans 

Single Leg Bridges 

Skaters 

Skull Crushers 

Squat Jumps 

Squat Jumps w/ Band 

Step back Lunges 

Straight Bar Deadlift 

Swiss Ball Transfers 

Thumb to Pockets 

Torture Twists 

Triple Jump

Turkish Getups

Ultimates 

Upright Rows   

sample