PSR Podcast Heath Weir Feb 8 Capital QBs Quarterback Training Ottawa

2024 Warriors Football Weight-Room Training


January – August (January – May ALL workouts are done at school)
24 Weeks
72 Workouts
4 Testing Sessions
January, March, May & August


January Testing
3 Lifts: Bench, Squat & Hang Clean
1 – 10 Reps


January – March
7 Weeks
3 Workouts Per Week = 21 Workouts
Each workout is 5 exercises (1 is always Shrugs)
3 sets per exercise


March Testing
3 Lifts: Bench, Squat & Hang Clean
1 – 10 Reps


March – May
9 Weeks
3 Workouts Per Week = 27 Workouts
Each workout is 5 exercises (1 is always Shrugs)
3 sets per exercise


May Testing
3 Lifts: Bench, Squat & Hang Clean
1 – 10 Reps


June – August (Warriors will have to join a local Gym)
8 Weeks
3 Workouts Per Week = 24 Workouts
Each workout is 5 exercises (1 is always Shrugs)
3 sets per exercise


August Testing
3 Lifts: Bench, Squat & Hang Clean
1 – 10 Reps


*During the Season Sept. – Dec. we do not have mandatory lifts


2024 Summer Training Schedule
July – August


Alternative Training
7 Weeks = 14 Sessions (1 hour per session)
2x per week
 Tire Flips
 Sled Drags
 Sledge Hammer
 Farmers Walk
 Heavy Ball
 Tackling Sled

Speed Camp
6 Weeks = 12 Sessions (1 hour per session)
2x per week


Positional Camps
ALL positions will have a 3 session camp during the summer


July – August
3 Sessions (1 hour per session)
The camp will be run by the position coach


Spring/Summer Football
Many of our players will play for community teams in the summer


University Camps/Combines
Many of our players will play for community teams in the summer

Typical Summer Training Week…
Monday – Day 1 Workout, Speed Camp
Tuesday – Alt Training
Wednesday – Day 2 Workout, Positional Camp
Thursday – Speed Camp
Friday – Day 3 Workout
Saturday – OFF
Sunday – Alt Training