19d • General discussion
Off-Season
Here is an Off-Season strength program I have my players do:
Here's a detailed strength training program tailored for football players, modeled after top-tier college football programs. This program focuses on building strength, power, and explosiveness, which are crucial for performance on the field.
### Weekly Structure
- **Days**: 4 days of lifting, 2 days of conditioning, 1 rest day
- **Phases**: Off-season, pre-season, in-season
### Off-Season Strength Program
**Day 1: Upper Body Strength**
1. **Bench Press**: 4 sets of 6-8 reps
2. **Bent-Over Rows**: 4 sets of 6-8 reps
3. **Overhead Press**: 3 sets of 8 reps
4. **Pull-Ups/Lat Pull-Downs**: 3 sets of 8-10 reps
5. **Dumbbell Incline Press**: 3 sets of 10 reps
6. **Core Work (Planks/Medicine Ball Throws)**: 3 sets of 30 seconds
**Day 2: Lower Body Strength**
1. **Back Squats**: 4 sets of 6-8 reps
2. **Deadlifts (Conventional or Trap Bar)**: 4 sets of 6-8 reps
3. **Leg Press**: 3 sets of 10 reps
4. **Lunges (Walking or Stationary)**: 3 sets of 8 reps per leg
5. **Calf Raises**: 3 sets of 12-15 reps
6. **Core Work (Russian Twists/Leg Raises)**: 3 sets of 12-15 reps
**Day 3: Power and Explosiveness**
1. **Power Cleans**: 4 sets of 4-6 reps
2. **Box Jumps**: 4 sets of 5 reps
3. **Medicine Ball Slams**: 3 sets of 10 reps
4. **Snatch Grip Deadlifts**: 3 sets of 6 reps
5. **Sprints (10-20 yards)**: 6-8 reps
6. **Core Work (Cable Woodchoppers)**: 3 sets of 10 reps
**Day 4: Hypertrophy and Conditioning**
1. **Push-Ups**: 3 sets of max reps
2. **Dumbbell Rows**: 3 sets of 10 reps
3. **Leg Curls**: 3 sets of 10-12 reps
4. **Shoulder Flys**: 3 sets of 10-12 reps
5. **Conditioning (Interval Sprints/Cone Drills)**: 20-30 minutes
### Pre-Season Adjustments
- Increase focus on agility and sport-specific drills.
- Include more conditioning sessions (3 days) focused on endurance.
- Maintain strength training but reduce volume (3 sets of each exercise).
### In-Season Adjustments
- Focus on maintaining strength rather than building.
- Reduce frequency to 2 days of lifting.
- Include lighter weights with higher reps (3 sets of 10-12).
- Incorporate flexibility and recovery techniques (yoga, foam rolling).
### Nutrition and Recovery
- **Hydration**: Ensure proper hydration before, during, and after workouts.
- **Nutrition**: Focus on a balanced diet rich in protein, complex carbohydrates, and healthy fats.
- **Recovery**: Prioritize sleep, active recovery days, and regular stretching.
### Monitoring Progress
- Regularly assess strength gains (max tests every 6-8 weeks).
- Adjust weights based on performance and fatigue levels.
- Incorporate feedback from coaches and trainers.
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Off-Season
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