Football Pre-season Strength
Four days a week of pre-season football prep: power cleans and heavy compound lifts for strength, sprints and pro-agility drills for speed, and plyometrics for power.
4 days a week · 8 weeks · Advanced · day 1 free, the rest with Pro
Day 1 - Lower Body Power — Explosive leg strength for sprints and jumps
- Back Squats: 4 × 3-5, rest 3 min
- Box Jumps: 4 × 3-5, rest 2 min (Focus on maximal height.)
- Romanian Deadlifts (RDLs): 3 × 6-10, rest 2 min
- Walking Lunges (Dumbbell): 3 × 8-10 (each leg), rest 90s
- Glute Ham Raises: 3 × 8-12, rest 90s
Day 2 - Upper Body Strength — Pushing, pulling, and stability for tackles
5 exercises (Pro).
Day 3 - Speed & Agility — Acceleration, deceleration, change of direction
5 exercises (Pro).
Day 4 - Full Body Conditioning — Metabolic conditioning and core stability
6 exercises (Pro).
Run day 1 with no account