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GRIDIRON

DOMINATION
WORKBOOK
www.footballstrengthprogram.com
Copyright 2012 Grow Stronger Productions Inc.
All Rights Reserved. No part of this book may be reproduced or transmitted in any form by any means graphic,
electronic, or mechanical without permission in writing from the publisher.
The techniques, ideas, and suggestions in this document are not intended as a substitute for proper medical advice.
Consult your physician or health care professional before performing any new exercise or exercise technique
particularly if you have any chronic or recurring conditions. Any application of the techniques, ideas, and suggestions
in this document is at the readers sole discretion and risk.
The authors and publisher of this document make no warranty of any kind in regard to the content in this document,
including, but not limited to, any implied warranties of merchantability, or fitness for any particular purpose. The
authors and publisher of this document are not liable or responsible to any person or entity for any errors contained
in this document, or for any special, incidental, or consequential damage caused or alleged to be caused directly or
indirectly by the information contained in this document
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Table of Contents
Principles of Gridiron Domination - 5
Week by Week Overview - 13
Assessment - 17
24 Hour Schedule - 20
The Program - 24
Speed Sessions - 50
Gridiron Nutrition - 55
Meal Plans - 58
Bonus - Work Capacity Conditioning - 70
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Principles of
Gridiron Domination
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1) All athletes must perform Max Effort Upper and Lower
Exercises weekly. This means that exercises like the Dead Lift,
Squats and Bench Press must be heavy enough that it can
only be lifted a maximum of 3-5 times.
2) All athletes must perform "Superior-Speed" training every
week in the phases prescribed. This means that building
Absolute Strength is only one part of the equation. Athletes
must be able to transfer their newly built strength into
explosive POWER. To do this, athletes must use exercises like
Box Jumps, Sprint drills, Bounding and Vertical Jumping.
3) All athletes must perform Corrective Stretching every day.
Being big, strong and powerful is not worth your weight in
beans if you are tight and slow. Most high school and
college football players spend most of their days seated in
a classroom or on a couch. This leads to chronically tight
hip flexors, glutes and pec minor. We use a simple 3-step
formula that eliminates the most common causes of
immobility. This also includes the dynamic warmup as well.
4) All athletes must perform Body Building techniques to build
MASS. I'm sure you've heard the saying "Athletes should not
train like bodybuilders." Well, I completely disagree. We all
know that bodybuilders are the most massive of all athletes,
although they are tight and slow. But if done properly, the
techniques used by these mass monsters can be quite
productive for young, skinny athletes. The truth is "You can't
flex bone!" If you are skinny or weak and lack real muscle
mass you MUST use some form of bodybuilding in your
program. We are not looking to train muscles here still
training movements but will rather use the bodybuilding
parameters to build armor for the football player.
5) All athletes must condition using "Work Capacity" or GPP
circuits. Like I mentioned earlier, football is an anaerobic
sport. Conditioning for these athletes must emulate the type
of energy demands that will be placed on them during a
game-like situation. Short-Hard bursts of energy followed
by a rest interval. If you still have your athletes running
miles and training like a marathoner, then you'll get what
your asking for.
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Periodization
The most popular form of periodization is the western linear
approach to Periodization. Basically, there are phases of
training periods divided throughout an annual plan. It may look
something like this Hypertrophy, Strength, Power and
Transition phases. These phases are broken down into sub-
phases and macro or micro cycles. Reps, sets, exercises and
percentages are varied to help an athlete reach a peak level of
performance at a particular time.
Although this system seems logical at first there are a few,
HUGE drawbacks. First, when you move from one phase to
another in linear periodization you leave behind the strength
quality that had been developed during the previous phase. For
example if you have just spent the last 5 weeks developing
maximal strength with athletes and it is now time to move into a
power / speed phase... with the traditional western linear form
of periodization we will be spending the next 5 weeks on Power
while leaving behind the maximal strength method. What
happens to our maximal strength you ask? Its capacity
decreases. Our athletes will get faster and more explosive but
they will lose a huge chunk of the hard earned strength that
was amassed in the prior phase.
Here we will introduce you to a system that trains ALL strength
qualities at the same time. This includes Hypertrophy
(bodybuilding), Strength, Speed and Power all in the same
program at the same time! We will also show you how to
implement this program to receive the greatest results in the
minimum time.
The next big problem with linear periodization is that it is based
on percentages. So for example in the first phase you may be
training with 65% of your one rep max on the bench press and in
the second phase it may be 90%.
Our first question is how accurate can these percentages be?
And what about these so-called maxes? Lets say Joey Guns
can bench press 300lbs and suppose hes training with 75%
225lbs. Yet, when he comes to our gym and is matched with other
athletes, he gets super pumped up and presses 355lbs! So now
what? In all probability his training with 225 for the past 8
weeks was a complete waste of time
With our system athletes will always be training very close to
their one rep max. Every week we perform ALL OUT maximal
effort exercises, not puny percentages based on a number that
was established during last months test day, which also
happened to be the same day that Joey Guns girlfriend dumped
him.
Also, according to Vladimir Zatsiorsky in the text, Science and
Practice of Strength Training, long breaks (from working at
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percentages close to your 1RM) can ruin physical fitness.
Vladimir asks, "If a mountaineer wants to climb to the summit,
will he climb halfway up then back down to go back up again?"
These long breaks are detrimental because motor abilities are
built and retained at different rates, which are fairly specific
to each individual. Some may be lost very quickly while others
will be held.
Finally, what about your multi-sport athlete? According to Dr.
Greg Shepherd of Bigger, Faster, Stronger a periodization
program done halfway properly can drive a coach nuts with its
complexities. Youve got 12 kids going out for basketball after
the football season is over. Half of them will continue with a
spring sport. The rest will join your lifting program with the
other 24 kids that have been doing it for the last 8 weeks. In the
summer you get 9 new kids come out for the football team and
have to fit them into the lifting program with the other who
have been lifting all spring. If this sounds like a nightmare to
you, your right it is!
Imagine a system that allows your athletes to transition from
sport to sport and from in season to off seasons with
incredible ease. Imagine your athletes could continually
progress all year long and reach their fullest potential. Well
that is exactly what I am going to show you how to do.
Conjugated Periodization
Conjugate periodization is a system of periodization where
several abilities are coupled together throughout the
training. (Strength, Hypertrophy, Power, Speed, etc.) Depending
on the time of the training year, certain abilities are emphasized
unilaterally over others.
For example, in the very early off-season the majority of a
football players focus should be on The Auxiliary Muscle
building Method (or BodyBuilding Method), this will allow for
increased muscle mass where much has been lost during the
season. At the same time The Power Lifting (or Max Effort)
Method is being used, but to a lesser degree. While Superior
Speed (or Dynamic Method) is only used sparingly.
The closer we get to the season the more we begin to emphasize
The Superior Speed Method and Power Lifting while minimizing
the use of The Muscle Building Method. This is not to say that we
completely disregard bodybuilding during this phase (its what
got us here!) but only that we emphasize speed instead of
bodybuilding.
Basically, this training should be multifaceted and include
specific stimuli to produce the strength fitness required for
the given sport based upon the athletes level of sports
mastery. Therefore, the conjugate method of training maintains
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the advantages of the cumulative results of training as well as
the accentuation of the specific training effect of the loading
of a given training objective. This results in a higher level of
work capacity and training fitness for the athlete.
Also, this form of periodization allows for high motivation and
intensity, low chance for plateaus, positive progress for the
multi-sport athlete and ease of implementation.
The entire FSS method is centered around three basic methods
to strength development:
The Power & Strongman Lifting Method (or Max Effort)
The Auxiliary Muscle Building Method (or Repetitive Effort)
The Superior Speed Method (or Dynamic Effort)
Each of these methods is described below along with the means
for developing them.
Power Lifting & Strongman
With this method you will get Super Strong. When you lift heavy
weights your nervous system and endocrine system are forced
to adapt. First, the strain on the nervous system causes an
increase in inter-muscular and intra-muscular coordination. It
is this type of demand that causes your muscles to grow
stronger. Also, whenever you strain with a heavy weight your
endocrine system responds by increasing the release of
anabolic hormones including testosterone and growth
hormone. So basically you are causing your body to release its
own form of Anabolic Steroids naturally.
The one downside to using this method is that you can't train
with weights above 90 percent RM for much longer than three
to four weeks before the nervous system begins to become
overwhelmed and weaken. When this happens your strength will
begin to diminish.
The way to overcome this strength barrier is to change the
exercises used for the max effort method every three weeks
followed by a deload to rest the nervous system. This keeps the
body fresh so the method can be used all-year round, in-season
and off-season. Also, we have found that athletes enjoy the
constant change of max effort exercises as they many become
bored after a few weeks.
Heres how you apply this method to your football-training
program. First, decide on one main exercise that will be trained
with this method for both the upper body and lower body. For
football, the best exercises are Bench Press variations, Squat
variations and Dead Lift Variations. After the dynamic warm-up
and flexibility, proceed to this exercise and begin to warm up
with the bar. Taking small weight increases, you begin to work
up in weight with sets of 5-6 reps depending on the experience of
the lifter. When 5 reps begin to feel heavy, you drop down to 1-3
reps depending on the experience of the lifter. This is when you
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begin to try to max out on the exercise. Keep increasing the
weight until you've reached your 1 - 3 rep max.
Make sure to keep track of what this weight is, because this is
what you'll try to beat next week. But if you dont beat the
record, dont beat yourself up. You will still get the anabolic
response associated with lifting heavy and straining.
Auxiliary Muscle Building
With this method we train all supplemental or auxiliary
exercises meant to support your power lifting exercises.
Generally body builders use this method by training each
muscle or exercise to its momentary failure (you cant move the
weight any longer) with a lighter weight. When you train a
muscle to failure the maximal number of motor units are
recruited. This system of training is great for the development
of muscle mass, which is why it's become so popular among the
bodybuilding population.
The big drawback with this type of training, if done alone, is that
it is done with sub- maximal weights and will fail to build your
absolute strength. Just because a muscle is huge, doesnt mean
that it is strong. We have all seen the guy at the gym or have
had the kid on our team that LOOKS like a monster but the
moment you put a barbell on his back he looks like hes going to
have a seizure. Also, by training to failure on several sets you
fatigue your nervous system to such a degree that it takes
several days to recover and may hamper your strength gains.
We must also remember as athletes we are still training
movements not muscles. So its not a matter of how big your
chest is but what it is doing for you on the field.
In order to get the greatest benefit from this method without
the drawbacks we will modify it slightly. We will train
movements (as well as a few muscles) in a bodybuilding
parameter to ensure time under tension is accumulated to
achieve hypertrophy.
The bodybuilding method is also known as the Repetition
Method. This is because we are often more concerned with the
amount of reps that are being performed then the amount of
weight being lifted. The rep ranges that we typically use are
6-8, 8-12 and occasionally 12-15. The weight being used needs to
allow your athlete to perform the prescribed amount of reps
within the range without being able to exceed it.
For example, if your rep range is 6-8 and you choose a weight
that your athlete can only perform 4 reps then its too heavy.
If you choose a weight that the athlete can perform 12 reps with
then its too light. Adjust accordingly.
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Superior Speed
It is with this method that we take all that hard-earned muscle
and turn them into weapons. Building strength is great and it is
the foundation of improving all athletic capacity. Also, building
size is not only great for knocking your opponents onto their
heels the extra size (armor) will help you prevent injuries. But,
none of this will get you a college scholarship, championship
ring or professional contract if youre SLOW.
We call this method Superior Speed because we use several
different modalities to build Strength-Speed and Speed
Strength. Basically there are times when we move moderate
weight as fast as possible and times when we simply move our
bodyweight as fast as possible as in plyometrics.
The objective here is to recruit as many muscle fibers as
possible in the shortest period of time. This improves an
athletes ability to run faster, jump higher and change
directions on a dime! Because of the enormous carryover of
this method into sports performance a great deal of emphasis is
put into this method, but it is often used improperly.
Please remember that although it would seem that the
exercises used in this method alone would make you faster dont
forget that your expression of speed is determined by your
foundation of strength. Many coaches make the mistake of over
emphasizing this method without first building the proper
relative body strength that most young athletes lack. This
would be analogous to putting the cart before the horse or
putting on your tie before your suit.
In the early stages of the program, during the early off season
and with younger athletes a lower volume of Superior Speed
training is used, but as strength and maturity improve so does
the volume and variety of Superior Speed training. In fact we
have observed that with younger and weaker athletes by simply
improving their relative body strength, their speed improves,
without any formal speed training.
To implement this in our training we first build a foundation of
strength while correcting common muscle imbalances that
inhibit the athlete from firing important speed muscles. Next
we introduce them to proper linear running form. We are
usually amazed how many athletes dont know how to properly
run straight and fire the muscles used while running
correctly.
After we get their speed muscles firing properly we are able
to use jump training and short firing sprints to help increase
their quickness, speed, and explosiveness. Finally, when they
can run properly we are able to introduce hip mobility and
agility drills.
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Agility can be done by picking a few simple cone or bag drills
that emphasize the cuts they will be making on a field. Coaches
and players sometimes get confused with using all kinds of
different drills. We recommend keeping it simple and allowing
the athlete to continue to gain agility by practicing their
position.
The simplicity of our speed training should not be
misunderstood. Our NFL guys greatly benefit each year
through each and every phase as it is an ongoing process that
can always be progressed.
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Week By Week Overview
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Week by Week Breakdown
Phase 1: Week 1-8
Week Workout Description
1 - 3
Nervous System:
Strength &
Hypertrophy
Building a strong foundation
throughout the kinetic chains
of the athletes body while
producing increased amounts
of musculature.
4 CNS Deload
Allowing the nervous system
to recover fully.
5 - 7 Nervous System:
Strength &
Hypertrophy
Building a strong foundation
throughout the kinetic chains
of the athletes body while
producing increased amounts
of musculature.
8 CNS Deload
Allowing the nervous system
to recover fully.
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Week by Week Breakdown
Phase 2: Week 9-16
Week Workout Description
9-11
Developmental:
Strength, Speed,
& Power
Continuing to build strength
throughout the kinetic chains
while introducing efficiency
through rate of force
development.
4 CNS Deload
Allowing the nervous system
to recover fully.
5 - 7
Developmental:
Strength, Speed,
& Power
Continuing to build strength
throughout the kinetic chains
while introducing efficiency
through rate of force
development.
8 CNS Deload
Allowing the nervous system
to recover fully.
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Week by Week Breakdown
Phase 3: Week 17- 24
Week Workout Description
17 - 19
Peak:
Speed,
Explosiveness,
Agility, & Power
Training the athlete properly
and efficiently to produce the
highest amount of force
allowing them to transfer this
into competition.
20 CNS Deload
Allowing the nervous system
to recover fully.
21 - 23
Peak:
Speed,
Explosiveness,
Agility, & Power
Training the athlete properly
and efficiently to produce the
highest amount of force
allowing them to transfer this
into competition.
24 CNS Deload
Allowing the nervous system
to recover fully.
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Assessment
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Personal Assessment
Before you start Gridiron Domination we need to assess
yourself as well as your performance from your
starting point. This is to ensure that you are consistently
progressing and developing you through each phase and
into competition. To complete this simply assess yourself
in each category 1 week prior to starting the program.
Visual Assessment
Before Picture After Picture
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Performance Assessment
Pre - Training Post - Training
Weight (lbs.)
Bench Press (1
rep max)
Squat (1 rep max)
Vertical Jump
(inches)
Broad Jump (ft./
in.)
40 Yard Dash
(seconds)
Pro Shuttle
(seconds)
3 Cone Drill
(seconds)
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24 Hour Schedule
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24 Hour Schedule Sample
Time Monday Tuesday Wednesday Thursday Friday Saturday Sunday
12 am
1 am
2 am
3 am
4 am
5 am
6 am Meal 1 Meal 1 Meal 1 Meal 1 Meal 1 Meal 1 Meal 1
7 am
8 am
9 am Meal 2 Meal 2 Meal 2 Meal 2 Meal 2 Meal 2 Meal 2
10 am
11 am
12 pm Meal 3 Meal 3 Meal 3 Meal 3 Meal 3 Meal 3 Meal 3
1 pm
2 pm
3 pm Train Speed Train Speed Train
4 pm Meal 4 Meal 4 Meal 4 Meal 4 Meal 4 Meal 4 Meal 4
5 pm
6 pm Meal 5 Meal 5 Meal 5 Meal 5 Meal 5 Cheat Meal 5
7 pm
8 pm
9 pm Meal 6 Meal 6 Meal 6 Meal 6 Meal 6 Meal 6 Meal 6
10 pm
11 pm
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24 Hour Schedule
Time Monday Tuesday Wednesday Thursday Friday Saturday Sunday
12 am
1 am
2 am
3 am
4 am
5 am
6 am
7 am
8 am
9 am
10 am
11 am
12 pm
1 pm
2 pm
3 pm
4 pm
5 pm
6 pm
7 pm
8 pm
9 pm
10 pm
11 pm
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24 Hour Schedule
Time Monday Tuesday Wednesday Thursday Friday Saturday Sunday
12 am
1 am
2 am
3 am
4 am
5 am
6 am
7 am
8 am
9 am
10 am
11 am
12 pm
1 pm
2 pm
3 pm
4 pm
5 pm
6 pm
7 pm
8 pm
9 pm
10 pm
11 pm
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The Program
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Following the Program
It is important to follow the program correctly In order to make sure
you are receiving the right stimulus to increase performance of the
athlete.
Here is a simple guide to make sure you are performing correctly.
Step 1: Corrective Stretching (Flexibility)
Muscle imbalances are the leading cause of injury in elite athletes.
Each athlete must complete the corrective stretches to avoid muscle
imbalances before the Dynamic Warm-Up and all training, which is
found in the videos.
Step 2: Warm-up
Make sure the Dynamic Warm-up from the video is performed before
every Lifting & Speed Session
Step 3: Lifting Key Points
Load - Make sure that you choose a weight that you can not perform
more than the number of reps given but can complete the full amount
of reps with.
Sets & Reps - The amount of sets and reps is given in each table to
show the athlete what they must perform for each movement on each
and everyday.
Rest - sets of reps >5 = 2 - 3 minutes rest between sets. Sets of reps <5
= 90 - 120 seconds rest between sets. The exception to this is when the
program calls for a superset.
Super Set - When a series of movements has a sub-letter next to them
i.e. 2a,2b,2c, these movements will be performed one after the other in
order until complete. For instance: Day 1 has 1 arm row, incline bench,
and chin-ups, these will be done in order and right after each other.
Then when the chin-ups are done the athlete will rest and start back
over with rows until all the sets are complete.
Terms - amrap = As Many Reps As Possible, Failure = Perform until you
can no longer obtain the exercise (basically same as amrap but used
for isometric lifts). 1RM = 1 Rep Max (the absolute strength of the
athlete.
Recording - Make sure to write down the weight that you performed
the lift with in the table to keep track of progress.
Speed Sessions
The key to remember about training speed in this program is that each
particular movement trained needs to be performed at 100% intensity.
They are not meant to condition your athlete. This is why the volume is
low because the athletes nervous system is trained and should remain
in the Creatine-Phosphate energy system. This means make sure each
movement is max effort and rest is ample enough to perform at 100%
for the next rep. The speed sessions is not to take over the sport
specific drills for each individual position. The movements are basic
linear and multi-directional training drills to overall improve the
athletes sport specific drills. The objective here is to ensue simplicity
when breaking down the common motor patterns recruited of a
football player on a field but again not to substitute for the position
specific work that must be put in to become a better player at the given
position.
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Phase 1: Week 1
Day 1 - Max Effort Upper
Set 1 Set 2 Set 3 Set 4 Set 5
1. Bench
5x 5x 5x 5x 5x
2.a.1 arm row
10x 10x 10x 10x
2.b.Incline DB (Palms In)
10x 10x 10x 10x
2.c.Chin Ups
AMRAP AMRAP AMRAP AMRAP
3. Weighted Sit-
Ups
20x 20x 20x 20x 20x
Day 2 - Max Effort Lower
Set 1 Set 2 Set 3 Set 4 Set 5
1. Back Squat
5x 5x 5x 5x 5x
2.a.Walking Lunges
10x 10x 10x 10x
2.b.RDL
12x 12x 12x 12x
3. Hex DB Holds
Failure Failure Failure
Day 3 - Auxiliary
Set 1 Set 2 Set 3 Set 4
1.a.Military Press
8x 8x 8x 8x
1.b.Chin Up Variation
10x 10x 10x 10x
2.a.DB Skull Crushers
10x 10x 10x 10x
2.b.Barbell Curls
AMRAP AMRAP AMRAP AMRAP
2.c.Barbell Shrug
15x 15x 15x 15x
3.Russian Twists
10x 10x 10x 10x
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Phase 1: Week 2
Day 1 - Max Effort Upper
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1. Bench
3x 3x 3x 3x 3x 3x
2.a.1 arm row
10x 10x 10x 10x 10x
2.b.Incline DB (Palms In)
10x 10x 10x 10x 10x
2.c.Chin Ups
AMRAP AMRAP AMRAP AMRAP AMRAP
3. Weighted Sit-Ups
20x 20x 20x 20x 20x
Day 2 - Max Effort Lower
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1. Back Squat
3x 3x 3x 3x 3x 3x
2.a.Walking Lunges
10x 10x 10x 10x 10x
2.b.RDL
12x 12x 12x 12x 12x
3. Hex DB Holds
Failure Failure Failure
Day 3 - Auxiliary
Set 1 Set 2 Set 3 Set 4 Set 5
1.a.Military Press
8x 8x 8x 8x 8x
1.b.Chin Up Variation
10x 10x 10x 10x 10x
2.a.DB Skull Crushers 10x 10x 10x 10x 10x
2.b.Barbell Curls
AMRAP AMRAP AMRAP AMRAP AMRAP
2.c.Barbell Shrug
15x 15x 15x 15x 15x
3.Russian Twists
10x 10x 10x 10x 10x
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Phase 1: Week 3
Day 1 - Max Effort Upper
Set 1 Set 2 Set 3 Set 4 Set 5
1. Bench
5x 3x 2x 1x 1RM
2.a.1 arm row
10x 10x 10x 10x
2.b.Incline DB (Palms In)
10x 10x 10x 10x
2.c.Chin Ups
AMRAP AMRAP AMRAP AMRAP
3. Weighted Sit-Ups
20x 20x 20x 20x 20x
Day 2 - Max Effort Lower
Set 1 Set 2 Set 3 Set 4 Set 5
1. Back Squat
5x 3x 2x 1x 1RM
2.a.Walking Lunges
10x 10x 10x 10x
2.b.RDL
12x 12x 12x 12x
3. Hex DB Holds
Failure Failure Failure
Day 3 - Auxiliary
Set 1 Set 2 Set 3 Set 4
1.a.Military Press
6x 6x 6x 6x
1.b.Chin Up Variation
10x 10x 10x 10x
2.a.DB Skull Crushers
10x 10x 10x 10x
2.b.Barbell Curls
AMRAP AMRAP AMRAP AMRAP
2.c.Barbell Shrug
15x 15x 15x 15x
3.Russian Twists
10x 10x 10x 10x
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Phase 1: Week 4
Day 1 - CNS Deload Upper
Set 1 Set 2 Set 3 Set 4
1. Bench (50%)
7x 7x 7x 7x
2.a.1 arm row
10x 10x 10x 10x
2.b.Incline DB (Palms In)
10x 10x 10x 10x
2.c.Chin Ups
8x 8x 8x 8x
3. Weighted Sit-Ups
20x 20x 20x 20x
Day 2 - CNS Deload Lower
Set 1 Set 2 Set 3 Set 4
1. Back Squat (50%)
7x 7x 7x 7x
2.a.Walking Lunges
10x 10x 10x 10x
2.b.RDL
12x 12x 12x 12x
3. Hex DB Holds
Failure Failure Failure
Day 3 - CNS Deload Auxiliary
Set 1 Set 2 Set 3
1.a.Military Press
7x 7x 7x
1.b.Chin Up Variation
10x 10x 10x
2.a.DB Skull Crushers
10x 10x 10x
2.b.Barbell Curls
AMRAP AMRAP AMRAP
2.c.Barbell Shrug
15x 15x 15x
3.Russian Twists
10x 10x 10x
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Phase 1: Week 5
Day 1 - Max Effort Upper
Set 1 Set 2 Set 3 Set 4 Set 5
1. Incline Bench
5x 5x 5x 5x 5x
2.a.Barbell Row
10x 10x 10x 10x
2.b.Band Push-Ups
AMRAP AMRAP AMRAP AMRAP
2.c.Pull Downs
10x 10x 10x 10x
3. Weighted Sit-Ups
20x 20x 20x 20x 20x
Day 2 - Max Effort Lower
Set 1 Set 2 Set 3 Set 4 Set 5
1. Deadlift
5x 5x 5x 5x 5x
2.a.Barbell Step-Ups
10x 10x 10x 10x
2.b.Glute/Ham Raise
12x 12x 12x 12x
3. Plate Pinchers
Failure Failure Failure
Day 3 - Auxiliary
Set 1 Set 2 Set 3 Set 4
1.a.Weighted Dips
8x 8x 8x 8x
1.b.Upright Rows
10x 10x 10x 10x
2.a.Lateral Raises
10x 10x 10x 10x
2.b.Hammer Curls
AMRAP AMRAP AMRAP AMRAP
2.c.Dumbbell Shrug
15x 15x 15x 15x
3.Windshields
10x 10x 10x 10x
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Phase 1: Week 6
Day 1 - Max Effort Upper
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1. Incline Bench
3x 3x 3x 3x 3x 3x
2.a.Barbell Row
10x 10x 10x 10x 10x
2.b.Band Push-Ups
10x 10x 10x 10x 10x
2.c.Pull Downs
AMRAP AMRAP AMRAP AMRAP AMRAP
3. Weighted Sit-Ups
20x 20x 20x 20x 20x
Day 2 - Max Effort Lower
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1. Deadlift
3x 3x 3x 3x 3x 3x
2.a.Barbell Step-Ups
10x 10x 10x 10x 10x
2.b.Glute/Ham Raise
12x 12x 12x 12x 12x
3. Plate Pinchers
Failure Failure Failure
Day 3 - Auxiliary
Set 1 Set 2 Set 3 Set 4 Set 5
1.a.Weighted Dips
8x 8x 8x 8x 8x
1.b.Upright Rows
10x 10x 10x 10x 10x
2.a.Lateral Raises
10x 10x 10x 10x 10x
2.b.Hammer Curls
AMRAP AMRAP AMRAP AMRAP AMRAP
2.c.Dumbbell Shrug
15x 15x 15x 15x 15x
3.Windshields
10x 10x 10x 10x 10x
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Phase 1: Week 7
Day 1 - Max Effort Upper
Set 1 Set 2 Set 3 Set 4 Set 5
1. Incline Bench
5x 3x 2x 1x 1RM
2.a.Barbell Row
10x 10x 10x 10x
2.b.Band Push-Ups
10x 10x 10x 10x
2.c.Pull Downs
AMRAP AMRAP AMRAP AMRAP
3. Weighted Sit-Ups
20x 20x 20x 20x 20x
Day 2 - Max Effort Lower
Set 1 Set 2 Set 3 Set 4 Set 5
1. Deadlift
5x 3x 2x 1x 1RM
2.a.Barbell Step-Ups
10x 10x 10x 10x
2.b.Glute/Ham Raise
12x 12x 12x 12x
3. Plate Pinchers
Failure Failure Failure
Day 3 - Auxiliary
Set 1 Set 2 Set 3 Set 4
1.a.Weighted Dips
6x 6x 6x 6x
1.b.Upright Rows
10x 10x 10x 10x
2.a.Lateral Raises
10x 10x 10x 10x
2.b.Hammer Curls
AMRAP AMRAP AMRAP AMRAP
2.c.Dumbbell Shrug
15x 15x 15x 15x
3.Winshields
10x 10x 10x 10x
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Phase 1: Week 8
Day 1 - CNS Deload Upper
Set 1 Set 2 Set 3 Set 4
1. Incline Bench (50%)
7x 7x 7x 7x
2.a.Barbell Row
10x 10x 10x 10x
2.b.Band Push-Ups
10x 10x 10x 10x
2.c.Pull Downs
8x 8x 8x 8x
3. Weighted Sit-Ups
20x 20x 20x 20x
Day 2 - CNS Deload Lower
Set 1 Set 2 Set 3 Set 4
1. Deadlift (50%)
7x 7x 7x 7x
2.a.Barbell Step-Ups
10x 10x 10x 10x
2.b.Glute/Ham Raise
12x 12x 12x 12x
3. Plate Pinchers
Failure Failure Failure
Day 3 - CNS Deload Auxiliary
Set 1 Set 2 Set 3
1.a.Dips
7x 7x 7x
1.b.Upright Rows
10x 10x 10x
2.a.Lateral Raises
10x 10x 10x
2.b.Hammer Curls
AMRAP AMRAP AMRAP
2.c.Dumbbell Shrug
15x 15x 15x
3.Windshields
10x 10x 10x
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Phase 2: Week 9
Day 1 - Max Effort Upper
Set 1 Set 2 Set 3 Set 4 Set 5
1. Floor Press 5x 5x 5x 5x 5x
2.a.Chin Up Variation
10x 10x 10x 10x
2.b.DB Military Press
10x 10x 10x 10x
2.c.Face Pulls
AMRAP AMRAP AMRAP AMRAP
3. Knees to Bows 20x 20x 20x 20x 20x
Day 2 - Speed Session 1
Day 3 - Max Effort Lower
Set 1 Set 2 Set 3 Set 4 Set 5
1. Box Squat 5x 5x 5x 5x 5x
2.a.4-Way Lunges
10x 10x 10x 10x
2.b.Good Mornings
12x 12x 12x 12x
3. Thick Bar Holds Failure Failure Failure
Day 4 - Speed Session 2
Day 5 - Auxiliary
Set 1 Set 2 Set 3 Set 4
1.a.DB Incline Press 8x 8x 8x 8x
1.b.Rear Delt Raise 10x 10x 10x 10x
2.a.Pull Downs 10x 10x 10x 10x
2.b.Front Plate Raise AMRAP AMRAP AMRAP AMRAP
2.c.Tricep Extension 15x 15x 15x 15x
3.a.Russian BB Twists 10x 10x 10x 10x
3.b.Manual Neck 3x 3x 3x 3x
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Phase 2: Week 10
Day 1 - Max Effort Upper
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1. Floor Press 3x 3x 3x 3x 3x 3x
2.a.Chin Up Variation
10x 10x 10x 10x 10x
2.b.DB Military Press
10x 10x 10x 10x 10x
2.c.Face Pulls
AMRAP AMRAP AMRAP AMRAP AMRAP
3. Knees to Bows 20x 20x 20x 20x 20x
Day 2 - Speed Session 1
Day 3 - Max Effort Lower
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1. Box Squat 3x 3x 3x 3x 3x 3x
2.a.4-Way Lunges
10x 10x 10x 10x 10x
2.b.Good Mornings
12x 12x 12x 12x 12x
3. Thick Bar Holds Failure Failure Failure
Day 4 - Speed Session 2
Day 5 - Auxiliary
Set 1 Set 2 Set 3 Set 4 Set 5
1.a.DB Incline Press 8x 8x 8x 8x 8x
1.b.Rear Delt Raise 10x 10x 10x 10x 10x
2.a.Pull Downs 10x 10x 10x 10x 10x
2.b.Front Plate Raise AMRAP AMRAP AMRAP AMRAP AMRAP
2.c.Tricep Extension 15x 15x 15x 15x 15x
3.a.Russian BB Twists 10x 10x 10x 10x 10x
3.b.Manual Neck 3x 3x 3x 3x 3x
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Phase 2: Week 11
Day 1 - Max Effort Upper
Set 1 Set 2 Set 3 Set 4 Set 5
1. Floor Press 5x 3x 2x 1x 1RM
2.a.Chin Up Variation
10x 10x 10x 10x
2.b.DB Military Press
10x 10x 10x 10x
2.c.Face Pulls
AMRAP AMRAP AMRAP AMRAP
3. Knees to Bows 20x 20x 20x 20x 20x
Day 2 - Speed Session 1
Day 3 - Max Effort Lower
Set 1 Set 2 Set 3 Set 4 Set 5
1. Box Squat 5x 3x 2x 1x 1RM
2.a.4-Way Lunges
10x 10x 10x 10x
2.b.Good Mornings
12x 12x 12x 12x
3. Thick Bar Holds Failure Failure Failure
Day 4 - Speed Session 2
Day 5 - Auxiliary
Set 1 Set 2 Set 3 Set 4
1.a.DB Incline Press 6x 6x 6x 6x
1.b.Rear Delt Raise 10x 10x 10x 10x
2.a.Pull Downs 10x 10x 10x 10x
2.b.Front Plate Raise AMRAP AMRAP AMRAP AMRAP
2.c.Tricep Extension 15x 15x 15x 15x
3.a.Russian BB Twists 10x 10x 10x 10x
3.b.Manual Neck 3x 3x 3x 3x
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Phase 2: Week 12
Day 1 - CNS Deload Upper
Set 1 Set 2 Set 3 Set 4
1. Floor Press (50%) 7x 7x 7x 7x
2.a.Chin Up Variation 10x 10x 10x 10x
2.b.DB Military Press 10x 10x 10x 10x
2.c.Face Pulls 8x 8x 8x 8x
3. Knees to Bows 20x 20x 20x 20x
Day 2 - Speed Session 1
Day 3 - CNS Deload Lower
Set 1 Set 2 Set 3 Set 4
1. Box Squat (50%) 7x 7x 7x 7x
2.a.4-Way Lunges 10x 10x 10x 10x
2.b.Good Mornings 12x 12x 12x 12x
3. Thick Bar Holds Failure Failure Failure
Day 4 - Speed Session 2
Day 5 - CNS Deload Auxiliary
Set 1 Set 2 Set 3
1.a.DB Incline Press 7x 7x 7x
1.b.Rear Delt Raise 10x 10x 10x
2.a.Pull Downs 10x 10x 10x
2.b.Front Plate Raise 8x 8x 8x
2.c.Tricep Extension 15x 15x 15x
3.a.Russian BB Twists 10x 10x 10x
3.b.Manual Neck 3x 3x 3x
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Phase 2: Week 13
Day 1 - Max Effort Upper
Set 1 Set 2 Set 3 Set 4 Set 5
1. Close Grip Bench 5x 5x 5x 5x 5x
2.a.Inverted Rows
10x 10x 10x 10x
2.b.DB Bench
10x 10x 10x 10x
2.c.Underhand PullDown
AMRAP AMRAP AMRAP AMRAP
3. V-Ups 20x 20x 20x 20x 20x
Day 2 - Speed Session 3
Day 3 - Max Effort Lower
Set 1 Set 2 Set 3 Set 4 Set 5
1. Trap Bar Deadlift 5x 5x 5x 5x 5x
2.a.Bulgarian Split Squat
10x 10x 10x 10x
2.b.Buddy Hamstrings
12x 12x 12x 12x
3. Hex DB Holds Failure Failure Failure
Day 4 - Speed Session 4
Day 5 - Auxiliary
Set 1 Set 2 Set 3 Set 4
1. Keg or Olympic Clean & Press 7x 7x 7x 7x
2.a.Face Pulls 10x 10x 10x 10x
2.b.Push Ups AMRAP AMRAP AMRAP AMRAP
2.c.Hammer Curls 15x 15x 15x 15x
3.Manual Neck 3x 3x 3x 3x
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Phase 2: Week 14
Day 1 - Max Effort Upper
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1. Close Grip Bench 3x 3x 3x 3x 3x 3x
2.a.Inverted Rows
10x 10x 10x 10x 10x
2.b. DB Bench
10x 10x 10x 10x 10x
2.c.Underhand PullDown
AMRAP AMRAP AMRAP AMRAP AMRAP
3. V-Ups 20x 20x 20x 20x 20x
Day 2 - Speed Session 3
Day 3 - Max Effort Lower
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1. Trap Bar Deadlift 3x 3x 3x 3x 3x 3x
2.a.Bulgarian Split Squat
10x 10x 10x 10x 10x
2.b.Buddy Hamstrings
12x 12x 12x 12x 12x
3. Hex DB Holds Failure Failure Failure
Day 4 - Speed Session 4
Day 5 - Auxiliary
Set 1 Set 2 Set 3 Set 4 Set 5
1. Keg or Olympic Clean & Press 4x 4x 4x 4x 4x
2.a.Face Pulls 10x 10x 10x 10x 10x
2.b.Push Ups AMRAP AMRAP AMRAP AMRAP AMRAP
2.c.Hammer Curls 15x 15x 15x 15x 15x
3.Manual Neck 3x 3x 3x 3x 3x
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Phase 2: Week 15
Day 1 - Max Effort Upper
Set 1 Set 2 Set 3 Set 4 Set 5
1. Close Grip Bench 5x 3x 2x 1x 1RM
2.a.Inverted Rows
10x 10x 10x 10x
2.b.DB Bench
10x 10x 10x 10x
2.c.Underhand PullDown
AMRAP AMRAP AMRAP AMRAP
3. V-Ups 20x 20x 20x 20x 20x
Day 2 - Speed Session 3
Day 3 - Max Effort Lower
Set 1 Set 2 Set 3 Set 4 Set 5
1. Trap Bar Deadlift 5x 3x 2x 1x 1RM
2.a.Bulgarian Split Squat
10x 10x 10x 10x
2.b.Buddy Hamstrings
12x 12x 12x 12x
3. Hex DB Holds Failure Failure Failure
Day 4 - Speed Session 4
Day 5 - Auxiliary
Set 1 Set 2 Set 3 Set 4
1. Keg or Olympic Clean & Press 2x 2x 2x 2x
2.a.Face Pulls 10x 10x 10x 10x
2.b.Push Ups AMRAP AMRAP AMRAP AMRAP
2.c.Hammer Curls 15x 15x 15x 15x
3.Manual Neck 3x 3x 3x 3x
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Phase 2: Week 16
Day 1 - CNS Deload Upper
Set 1 Set 2 Set 3 Set 4
1. Close Grip Press (50%) 7x 7x 7x 7x
2.a.Inverted Rows 10x 10x 10x 10x
2.b.DB Bench 10x 10x 10x 10x
2.c.Underhand PullDown 10x 10x 10x 10x
3. V-Ups 20x 20x 20x 20x
Day 2 - Speed Session 3
Day 3 - CNS Deload Lower
Set 1 Set 2 Set 3 Set 4
1. Trap Bar Deadlift (50%) 7x 7x 7x 7x
2.a.Bulgarian Split Squat 10x 10x 10x 10x
2.b.Buddy Hamstrings 12x 12x 12x 12x
3. Hex DB Holds Failure Failure Failure
Day 4 - Speed Session 4
Day 5 - CNS Deload Auxiliary
Set 1 Set 2 Set 3
1. Keg or Olympic Clean & Press 7x 7x 7x
2.a.Face Pulls 10x 10x 10x
2.b.Push Ups 10x 10x 10x
2.c.Hammer Curls 15x 15x 15x
3.Manual Neck 3x 3x 3x
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Phase 3: Week 17
Day 1 - Max Effort Upper
Set 1 Set 2 Set 3 Set 4 Set 5
1. Board Press 5x 5x 5x 5x 5x
2.a.Barbell Rows
10x 10x 10x 10x
2.b.Lateral Raises
AMRAP AMRAP AMRAP AMRAP
2.c.Scarecrows
10x 10x 10x 10x
3. Sledge Hammer 20x 20x 20x 20x 20x
Day 2 - Speed Session 5
Day 3 - Max Effort Lower
Set 1 Set 2 Set 3 Set 4 Set 5
1. Front Squat 5x 5x 5x 5x 5x
2.a.Barbell Step Ups 10x 10x 10x 10x 10x
2.b.Keg Carries 30yds 30yds 30yds 30yds 30yds
Day 4 - Speed Session 6
Day 5 - Auxiliary
Set 1 Set 2 Set 3 Set 4
1. Tire Flip or Power Clean 7x 7x 7x 7x
2.a.DB Floor Press 10x 10x 10x 10x
2.b.DB Curls AMRAP AMRAP AMRAP AMRAP
2.c.Face Pulls 15x 15x 15x 15x
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Phase 3: Week 18
Day 1 - Max Effort Upper
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1. Board Press 3x 3x 3x 3x 3x 3x
2.a.Barbell Rows
10x 10x 10x 10x 10x
2.b. Lateral Raises
AMRAP AMRAP AMRAP AMRAP AMRAP
2.c.Scarecrows
10x 10x 10x 10x 10x
3. Sledge Hammer 20x 20x 20x 20x 20x
Day 2 - Speed Session 5
Day 3 - Max Effort Lower
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1. Front Squat 3x 3x 3x 3x 3x 3x
2.a.Barbell Step Ups 10x 10x 10x 10x 10x 10x
2.b.Keg Carries 30yds 30yds 30yds 30yds 30yds 30yds
Day 4 - Speed Session 6
Day 5 - Auxiliary
Set 1 Set 2 Set 3 Set 4 Set 5
1. Tire Flip or Power Clean 4x 4x 4x 4x 4x
2.a.DB Floor Press 10x 10x 10x 10x 10x
2.b.DB Curls AMRAP AMRAP AMRAP AMRAP AMRAP
2.c.Face Pulls 15x 15x 15x 15x 15x
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Phase 3: Week 19
Day 1 - Max Effort Upper
Set 1 Set 2 Set 3 Set 4 Set 5
1. Board Press 5x 3x 2x 1x 1RM
2.a.Barbell Rows
10x 10x 10x 10x
2.b.Lateral Raises
10x 10x 10x 10x
2.c.Scarecrows
10x 10x 10x 10x
3. Sledge Hammer 20x 20x 20x 20x 20x
Day 2 - Speed Session 5
Day 3 - Max Effort Lower
Set 1 Set 2 Set 3 Set 4 Set 5
1. Front Squat 5x 3x 2x 1x 1RM
2.a.Barbell Step Ups 10x 10x 10x 10x 10x
2.b.Keg Carries 30yds 30yds 30yds 30yds 30yds
Day 4 - Speed Session 6
Day 5 - Auxiliary
Set 1 Set 2 Set 3 Set 4
1. Tire Flip or Power Clean 2x 2x 2x 2x
2.a.DB Floor Press 10x 10x 10x 10x
2.b.DB Curls AMRAP AMRAP AMRAP AMRAP
2.c.Face Pulls 15x 15x 15x 15x
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Phase 3: Week 20
Day 1 - CNS Deload Upper
Set 1 Set 2 Set 3 Set 4
1. Board Press (50%) 7x 7x 7x 7x
2.a.Barbell Rows 10x 10x 10x 10x
2.b.Lateral Raises 10x 10x 10x 10x
2.c.Scarecrows 10x 10x 10x 10x
3. Sledge Hammer 20x 20x 20x 20x
Day 2 - Speed Session 5
Day 3 - CNS Deload Lower
Set 1 Set 2 Set 3 Set 4
1. Front Squat (50%) 7x 7x 7x 7x
2.a.Barbell Step Ups 10x 10x 10x 10x
2.b.Keg Carries 30yds 30yds 30yds 30yds
Day 4 - Speed Session 6
Day 5 - CNS Deload Auxiliary
Set 1 Set 2 Set 3
1. Tire Flip or Hang Clean 4x 4x 4x
2.a.DB Floor Press 10x 10x 10x
2.b.DB Curls AMRAP AMRAP AMRAP
2.c.Face Pulls 15x 15x 15x
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Phase 3: Week 21
Day 1 - Max Effort Upper
Set 1 Set 2 Set 3 Set 4 Set 5
1. Band or Chain Press 5x 5x 5x 5x 5x
2.a.1 Arm Rows
10x 10x 10x 10x
2.b.DB Incline Press
10x 10x 10x 10x
2.c.Narrow Chin Ups
AMRAP AMRAP AMRAP AMRAP
3. Knees To Bows 20x 20x 20x 20x 20x
Day 2 - Speed Session 7
Day 3 - Max Effort Lower
Set 1 Set 2 Set 3 Set 4 Set 5
1. Band or Chain Squat 5x 5x 5x 5x 5x
2.a.Backwards Sled Drag 30yds 30yds 30yds 30yds 30yds
2.b.Prowler Push 30yds 30yds 30yds 30yds 30yds
Day 4 - Speed Session 8
Day 5 - Auxiliary
Set 1 Set 2 Set 3 Set 4
1. Tire Fights or Jerk 7x 7x 7x 7x
2.a.Farmer Walks 30yds 30yds 30yds 30yds
2.b.SandBag Loads 10x 10x 10x 10x
3. Russian BB Twists 15x 15x 15x 15x
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Phase 3: Week 22
Day 1 - Max Effort Upper
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1. Band or Chain Press 3x 3x 3x 3x 3x 3x
2.a.1 Arm Rows
10x 10x 10x 10x 10x
2.b. DB Incline Press
10x 10x 10x 10x 10x
2.c.Narrow Chin Ups
AMRAP AMRAP AMRAP AMRAP AMRAP
3. Knees To Bows 20x 20x 20x 20x 20x
Day 2 - Speed Session 7
Day 3 - Max Effort Lower
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1. Band or Chain Squat 3x 3x 3x 3x 3x 3x
2.a.Backwards Sled Drag 30yds 30yds 30yds 30yds 30yds 30yds
2.b.Prowler Push 30yds 30yds 30yds 30yds 30yds 30yds
Day 4 - Speed Session 8
Day 5 - Auxiliary
Set 1 Set 2 Set 3 Set 4 Set 5
1. Tire Fights or Jerk 4x 4x 4x 4x 4x
2.a.Farmer Walks 30yds 30yds 30yds 30yds 30yds
2.b.SandBag Loads 10x 10x 10x 10x 10x
3. Russian BB Twists 15x 15x 15x 15x 15x
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Phase 3: Week 23
Day 1 - Max Effort Upper
Set 1 Set 2 Set 3 Set 4 Set 5
1. Band or Chain Press 5x 3x 2x 1x 1RM
2.a.1 Arm Rows
10x 10x 10x 10x
2.b.DB Incline Press
10x 10x 10x 10x
2.c.Narrow Chin Ups
AMRAP AMRAP AMRAP AMRAP
3. Knees to Bows 20x 20x 20x 20x 20x
Day 2 - Speed Session 7
Day 3 - Max Effort Lower
Set 1 Set 2 Set 3 Set 4 Set 5
1. Band or Chain Squat 5x 3x 2x 1x 1RM
2.a.Backwards Sled Drag 30yds 30yds 30yds 30yds 30yds
2.b.Prowler Push 30yds 30yds 30yds 30yds 30yds
Day 4 - Speed Session 8
Day 5 - Auxiliary
Set 1 Set 2 Set 3 Set 4
1. Tire Fights or Jerk 2x 2x 2x 2x
2.a.Farmer Walks 30yds 30yds 30yds 30yds
2.b.SandBag Loads 10x 10x 10x 10x
3. Russian BB Twists 15x 15x 15x 15x
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Phase 3: Week 24
Day 1 - CNS Deload Upper
Set 1 Set 2 Set 3 Set 4
1. Band or Chain Press (50%) 7x 7x 7x 7x
2.a.1 Arm Rows 10x 10x 10x 10x
2.b.DB Incline Press 10x 10x 10x 10x
2.c.Narrow Chin Ups AMRAP AMRAP AMRAP AMRAP
3. Knees To Bows 20x 20x 20x 20x
Day 2 - Speed Session 7
Day 3 - CNS Deload Lower
Set 1 Set 2 Set 3 Set 4
1. Band or Chain Squat (50%) 7x 7x 7x 7x
2.a.Backwards Sled Drag 30yds 30yds 30yds 30yds
2.b.Prowler Push 30yds 30yds 30yds 30yds
Day 4 - Speed Session 8
Day 5 - CNS Deload Auxiliary
Set 1 Set 2 Set 3
1. Tire Fights or Jerk 4x 4x 4x
2.a.Farmer Walks 30yds 30yds 30yds
2.b.SandBag Loads 10x 10x 10x
3. Russian BB Twists 15x 15x 15x
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Superior Speed
Sessions
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Speed Session 1
Set 1 Set 2 Set 3 Set 4 Set 5
1. Seated Arm Pump
10x 10x 10x 1x 1RM
2.a.Barrier Knee Raise
25sec 25sec 25sec 25sec
2.b.Posterior Chain Contraction
10x 10x 10x 10x
3. Ground Starts (10 yds)
2x 2x 2x 2x 2x
4. Box Jumps
2x 2x 2x 2x 2x
Speed Session 2
Set 1 Set 2 Set 3 Set 4 Set 5
1. Seated Arm Pump
10x 10x 10x 1x 1RM
2.a.Barrier Knee Raise
25sec 25sec 25sec 25sec
2.b.Posterior Chain Contraction
10x 10x 10x 10x
3. Sprints (10 yds)
2x 2x 2x 2x 2x
4. Broad Jumps
2x 2x 2x 2x 2x
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Speed Session 3
Set 1 Set 2 Set 3 Set 4 Set 5
1. Seated Arm Pump
10x 10x 10x 1x 1RM
2.a.Band Knee Raise
25sec 25sec 25sec 25sec
2.b.Band Glute/Hamstrings
10x 10x 10x 10x
3. Wall Sprints
10x 10x 10x 10x 10x
4. ESS Jumps
2x 2x 2x 2x 2x
Speed Session 4
Set 1 Set 2 Set 3 Set 4 Set 5
1. Seated Arm Pump
10x 10x 10x 1x 1RM
2.a.Band Knee Raise
25sec 25sec 25sec 25sec
2.b.Band Glute/Hamstrings
10x 10x 10x 10x
3. Falling Sprints
2x 2x 2x 2x 2x
4. Depth Jumps
2x 2x 2x 2x 2x
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Speed Session 5
Set 1 Set 2 Set 3 Set 4 Set 5
1. Hip Rotations
10x 10x 10x 1x 1RM
2.Hurdle Hips
10x 10x 10x 10x
3. Hurdle Jumps
2x 2x 2x 2x 2x
4. Box Drill (Alternate)
2x 2x 2x 2x 2x
Speed Session 6
Set 1 Set 2 Set 3 Set 4 Set 5
1. Hip Rotations
10x 10x 10x 1x 1RM
2.Hurdle Hips
10x 10x 10x 10x
3. Ball Drops
2x 2x 2x 2x 2x
4. Plyometric Circuit (15yds)
2x 2x 2x 2x 2x
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Speed Session 7
Set 1 Set 2 Set 3 Set 4 Set 5
1. Hip Rotations
10x 10x 10x 1x 1RM
2.Hurdle Hips
10x 10x 10x 10x
3. Lateral Power Jumps
2x 2x 2x 2x 2x
4. Pro Shuttle
2x 2x 2x 2x 2x
Speed Session 8
Set 1 Set 2 Set 3 Set 4 Set 5
1. Hip Rotations
10x 10x 10x 1x 1RM
2.Hurdle Hips
10x 10x 10x 10x
3. 4 Corners
2x 2x 2x 2x 2x
4. L Cut Drill
2x 2x 2x 2x 2x
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Gridiron
Nutrition
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Gridiron Nutrition
Here we will discuss the macronutrients needed in order to provide
tissue repair and recovery as well as growth and development.
Protein
Found in all animals and vegetable tissue, protein is a nitrogen
containing compound that aids in the repair of tissue and synthesis.
The nitrogen actually comes from the amino acids that make up the
protein, which are the key factors of growth and repair. Proteins are
compiled of 20 amino acids, 8 of which are essential and found in food
sources.
Any strenuous activity including weightlifting increases the bodies
demand for these amino acids for the purpose of repairing the tissues
broken down and growth of the tissues. If the body is not supplied
sufficiently it will begin to breakdown muscle tissue in order to
receive them.
Carbohydrates
Carbohydrates are the preferred source of energy for the body to
utilize during training. Carbs come mainly from plant sources that
when entered into the body are readily available. When the body has
no carbs it begins to turn to fats then proteins to utilize for energy.
When training for football the body should be breaking down and
processing the right combination and ratio of carbs to aid in energy
and help aid in digestion of amino acids.
Fats
Fat is a macronutrient that aids in the absorption of fat-soluble
nutrients such as vitamins and minerals. Fat also assists in the growth
process as it metabolizes growth hormone released by the body
during REM sleep. Also, fat highly correlates with increased
testosterone when found in the body.
Creatine (supplementation)
Creatine is a metabolite produced by our bodies to supply our muscles
with strength and energy. It can be found naturally in red meat but in
very small amounts. It is in no way an anabolic substance, pro-hormone
or illegal drug. Creatine aids in power output and aids in overall
athletic performance when it converts into ATP, which is energy
utilized by the body.
Principles to Your Nutrition
It is essential that you understand these meal plans are for mass
building and should be done properly. Without consuming the right
nutrients and following a meal plan these workouts will be useless.
To figure out your meal plan simply find out how much you weigh and
turn to the meal plan with your weight in the top left corner. After
every month re-assess and select the program according to your
weight.
Please note this is a mass gaining program so if you are overweight
please seek other nutritional advice.
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Food Substitutions
Protein
Chicken Fish
Beef Eggs
Turkey Shell Fish
Carbohydrates
Rice Wheat Bread
Oatmeal Wheat Pasta
Potatoes Fruits
Vegetables
Broccoli Green Beans
Asparagus Salads
Greens Cabbage
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Meal Plans
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Meal Plan - 120 lbs.
Quantity
Foods Calories Protein(g) Carbs(g) Fats(g)
Meal #1
2 Scoops Whey Protein 280 42 24 2
1 Banana 105 1 27 0
2 Tbsp Peanut Butter 132 7 7 14
1 Multi-Vitamin 0 0 0 0
517 50 58 16
Meal #2
3 Large Whole Eggs 225 18 3 15
3 Slices Wheat Bread 183 6 33 0
408 24 36 15
Meal #3
4 oz. Chicken 140 32 0 4
1 cup, Brown Rice 216 4 46 2
356 36 46 6
Meal #4
2 Scoops Whey Protein 280 42 24 2
1 serving, Creatine 140 0 34 0
2 tbsp Peanut Butter 132 7 7 14
552 49 65 16
Meal #5
4 oz. Chicken 140 32 0 4
1 cup, Brown Rice 218 4 46 2
358 36 46 6
Meal #6
1 scoops Whey Protein 90 18 0 1
1 tbsp Peanut Butter 132 7 7 14
222 25 7 15
Totals 2,413 220 258 74
Daily Water Intake - 79.20 oz.
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Meal Plan - 130 lbs.
Quantity
Foods Calories Protein(g) Carbs(g) Fats(g)
Meal #1
2 Scoops Whey Protein 280 42 24 2
1 Banana 105 1 27 0
2 Tbsp Peanut Butter 132 7 7 14
1 Multi-Vitamin 0 0 0 0
517 50 58 16
Meal #2
3 Large Whole Eggs 225 18 3 15
4 Slices Wheat Bread 244 8 44 0
469 26 47 15
Meal #3
4 oz. Chicken 140 32 0 4
1 cup, Brown Rice 216 4 46 2
356 36 46 6
Meal #4
2 Scoops Whey Protein 280 42 24 2
1 serving, Creatine 140 0 34 0
2 tbsp Peanut Butter 132 7 7 14
1 Banana 105 1 27 0
657 50 92 16
Meal #5
4 oz. Chicken 140 32 0 4
1 cup, Brown Rice 218 4 46 2
358 36 46 6
Meal #6
1 scoops Whey Protein 90 18 0 1
1 tbsp Peanut Butter 132 7 7 14
222 25 7 15
Totals 2,579 223 296 74
Daily Water Intake - 85.80 oz.
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Meal Plan - 140 lbs.
Quantity
Foods Calories Protein(g) Carbs(g) Fats(g)
Meal #1
2 Scoops Whey Protein 280 42 24 2
1 Banana 105 1 27 0
2.5 Tbsp Peanut Butter 190 9 9 21
1 Multi-Vitamin 0 0 0 0
583 52 60 23
Meal #2
4 Large Whole Eggs 300 24 4 20
4 Slices Wheat Bread 244 8 44 0
544 32 48 20
Meal #3
5 oz. Chicken 175 40 0 5
1 cup, Brown Rice 216 4 46 2
393 44 46 7
Meal #4
2 Scoops Whey Protein 280 42 24 2
1 serving, Creatine 140 0 34 0
2 tbsp Peanut Butter 132 7 7 14
1 Banana 105 1 27 0
657 50 92 16
Meal #5
5 oz. Chicken 175 40 0 5
1 cup, Brown Rice 218 4 46 2
393 44 46 7
Meal #6
1 scoops Whey Protein 90 18 0 1
1 tbsp Peanut Butter 132 7 7 14
222 25 7 15
Totals 2,792 247 299 88
Daily Water Intake - 92.40 oz.
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Meal Plan - 150 lbs.
Quantity
Foods Calories Protein(g) Carbs(g) Fats(g)
Meal #1
2 Scoops Whey Protein 280 42 24 2
1 Banana 105 1 27 0
2.5 Tbsp Peanut Butter 190 9 9 21
1 Multi-Vitamin 0 0 0 0
583 52 60 23
Meal #2
4 Large Whole Eggs 300 24 4 20
4 Slices Wheat Bread 244 8 44 0
544 32 48 20
Meal #3
5 oz. Chicken 175 40 0 5
1.5 cup, Brown Rice 327 6 69 3
502 46 69 8
Meal #4
2 Scoops Whey Protein 280 42 24 2
1 serving, Creatine 140 0 34 0
2.5 tbsp Peanut Butter 190 9 9 21
1 Banana 105 1 27 0
715 52 94 23
Meal #5
5 oz. Chicken 175 40 0 5
1 cup, Brown Rice 218 4 46 2
393 44 46 7
Meal #6
1 scoops Whey Protein 90 18 0 1
1 tbsp Peanut Butter 132 7 7 14
222 25 7 15
Totals 2,959 251 324 96
Daily Water Intake - 99.00 oz.
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Meal Plan - 160 lbs.
Quantity
Foods Calories Protein(g) Carbs(g) Fats(g)
Meal #1
2 Scoops Whey Protein 280 42 24 2
1 Banana 105 1 27 0
2.5 Tbsp Peanut Butter 190 9 9 21
1 Multi-Vitamin 0 0 0 0
583 52 60 23
Meal #2
4 Large Whole Eggs 300 24 4 20
4 Slices Wheat Bread 244 8 44 0
544 32 48 20
Meal #3
5 oz. Chicken 175 40 0 5
1.5 cup, Brown Rice 327 6 69 3
2 cup, Spinach 80 10 10 0
582 56 79 8
Meal #4
2 Scoops Whey Protein 280 42 24 2
1 serving, Creatine 140 0 34 0
2.5 tbsp Peanut Butter 190 9 9 21
1 Banana 105 1 27 0
715 52 94 23
Meal #5
5 oz. Chicken 175 40 0 5
1.5 cup, Brown Rice 327 6 69 3
502 46 69 8
Meal #6
1 scoops Whey Protein 90 18 0 1
1 tbsp Peanut Butter 132 7 7 14
222 25 7 15
Totals 3,148 263 357 97
Daily Water Intake - 105.60 oz.
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Meal Plan - 170 lbs.
Quantity
Foods Calories Protein(g) Carbs(g) Fats(g)
Meal #1
2 Scoops Whey Protein 280 42 24 2
1 Banana 105 1 27 0
2.5 Tbsp Peanut Butter 190 9 9 21
1 Multi-Vitamin 0 0 0 0
583 52 60 23
Meal #2
4 Large Whole Eggs 300 24 4 20
4 Slices Wheat Bread 244 8 44 0
544 32 48 20
Meal #3
5 oz. Chicken 175 40 0 5
1.5 cup, Brown Rice 327 6 69 3
2 cup, Spinach 80 10 10 0
582 56 79 8
Meal #4
2 Scoops Whey Protein 280 42 24 2
1 serving, Creatine 140 0 34 0
2.5 tbsp Peanut Butter 190 9 9 21
1 Banana 105 1 27 0
715 52 94 23
Meal #5
5 oz. Chicken 175 40 0 5
1.5 cup, Brown Rice 327 6 69 3
2 cup, Spinach 80 10 10 0
582 56 79 8
Meal #6
2 scoops Whey Protein 280 42 24 2
1 tbsp Peanut Butter 132 7 7 14
412 49 31 16
Totals 3,418 297 391 98
Daily Water Intake - 112.20 oz.
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Meal Plan - 180 lbs.
Quantity
Foods Calories Protein(g) Carbs(g) Fats(g)
Meal #1
2 Scoops Whey Protein 280 42 24 2
1 Banana 105 1 27 0
2.5 Tbsp Peanut Butter 190 9 9 21
1 Multi-Vitamin 0 0 0 0
583 52 60 23
Meal #2
4 Large Whole Eggs 300 24 4 20
4 Slices Wheat Bread 244 8 44 0
544 32 48 20
Meal #3
6 oz. Chicken 210 48 0 6
2 cup, Brown Rice 436 8 92 4
2 cup, Spinach 80 10 10 0
726 66 102 10
Meal #4
2 Scoops Whey Protein 280 42 24 2
1 serving, Creatine 140 0 34 0
2.5 tbsp Peanut Butter 190 9 9 21
1 Banana 105 1 27 0
715 52 94 23
Meal #5
6 oz. Chicken 210 48 0 6
1.5 cup, Brown Rice 327 6 69 3
2 cup, Spinach 80 10 10 0
617 64 79 9
Meal #6
2 scoops Whey Protein 280 42 24 2
1 tbsp Peanut Butter 132 7 7 14
412 49 31 16
Totals 3,597 315 414 100
Daily Water Intake - 118.00 oz.
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Meal Plan - 190 lbs.
Quantity
Foods Calories Protein(g) Carbs(g) Fats(g)
Meal #1
2 Scoops Whey Protein 280 42 24 2
1 Banana 105 1 27 0
2.5 Tbsp Peanut Butter 190 9 9 21
1 Multi-Vitamin 0 0 0 0
583 52 60 23
Meal #2
4 Large Whole Eggs 300 24 4 20
4 Slices Wheat Bread 244 8 44 0
544 32 48 20
Meal #3
6 oz. Chicken 210 48 0 6
2 cup, Brown Rice 436 8 92 4
2 cup, Spinach 80 10 10 0
726 66 102 10
Meal #4
2 Scoops Whey Protein 280 42 24 2
1 serving, Creatine 140 0 34 0
2.5 tbsp Peanut Butter 190 9 9 21
1 Banana 105 1 27 0
715 52 94 23
Meal #5
6 oz. Chicken 210 48 0 6
2 cup, Brown Rice 436 8 92 4
2 cup, Spinach 80 10 10 0
726 66 102 10
Meal #6
2 scoops Whey Protein 280 42 24 2
2.5 tbsp Peanut Butter 190 9 9 21
470 51 31 23
Totals 3,787 361 437 109
Daily Water Intake - 125.40 oz.
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Meal Plan - 200 lbs.
Quantity
Foods Calories Protein(g) Carbs(g) Fats(g)
Meal #1
2 Scoops Whey Protein 280 42 24 2
1 Banana 105 1 27 0
2.5 Tbsp Peanut Butter 190 9 9 21
1 Multi-Vitamin 0 0 0 0
583 52 60 23
Meal #2
5 Large Whole Eggs 375 30 5 25
4 Slices Wheat Bread 244 8 44 0
1 Banana 105 1 27 0
724 39 76 25
Meal #3
6 oz. Chicken 210 48 0 6
2 cup, Brown Rice 436 8 92 4
2 cup, Spinach 80 10 10 0
726 66 102 10
Meal #4
2 Scoops Whey Protein 280 42 24 2
1 serving, Creatine 140 0 34 0
2.5 tbsp Peanut Butter 190 9 9 21
1 Banana 105 1 27 0
715 52 94 23
Meal #5
6 oz. Chicken 210 48 0 6
2 cup, Brown Rice 436 8 92 4
2 cup, Spinach 80 10 10 0
726 66 102 10
Meal #6
2 scoops Whey Protein 280 42 24 2
2.5 tbsp Peanut Butter 190 9 9 21
470 51 31 23
Totals 3,944 361 465 109
Daily Water Intake - 132.00 oz.
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Meal Plan - 210 lbs.
Quantity
Foods Calories Protein(g) Carbs(g) Fats(g)
Meal #1
3 Scoops Whey Protein 370 64 34 4
1 Banana 105 1 27 0
2.5 Tbsp Peanut Butter 190 9 9 21
1 Multi-Vitamin 0 0 0 0
665 74 70 25
Meal #2
5 Large Whole Eggs 375 30 5 25
5 Slices Wheat Bread 305 10 55 0
1 Banana 105 1 27 0
785 41 87 25
Meal #3
7 oz. Chicken 245 56 0 7
2 cup, Brown Rice 436 8 92 4
2 cup, Spinach 80 10 10 0
761 74 102 11
Meal #4
2 Scoops Whey Protein 280 42 24 2
1 serving, Creatine 140 0 34 0
2.5 tbsp Peanut Butter 190 9 9 21
1 Banana 105 1 27 0
715 52 94 23
Meal #5
7 oz. Chicken 245 56 0 7
2 cup, Brown Rice 436 8 92 4
2 cup, Spinach 80 10 10 0
761 74 102 11
Meal #6
2 scoops Whey Protein 280 42 24 2
2.5 tbsp Peanut Butter 190 9 9 21
470 51 31 23
Totals 4,157 366 486 112
Daily Water Intake - 138.60 oz.
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Meal Plan - 220 lbs.
Quantity
Foods Calories Protein(g) Carbs(g) Fats(g)
Meal #1
3 Scoops Whey Protein 370 64 34 4
2 Banana 210 2 54 0
2.5 Tbsp Peanut Butter 190 9 9 21
1 Multi-Vitamin 0 0 0 0
770 75 97 25
Meal #2
5 Large Whole Eggs 375 30 5 25
5 Slices Wheat Bread 305 10 55 0
1 Banana 105 1 27 0
785 41 87 25
Meal #3
7 oz. Chicken 245 56 0 7
2 cup, Brown Rice 436 8 92 4
2 cup, Spinach 80 10 10 0
761 74 102 11
Meal #4
2 Scoops Whey Protein 280 42 24 2
1 serving, Creatine 140 0 34 0
2.5 tbsp Peanut Butter 190 9 9 21
1 Banana 105 1 27 0
715 52 94 23
Meal #5
7 oz. Chicken 245 56 0 7
2 cup, Brown Rice 436 8 92 4
2 cup, Spinach 80 10 10 0
761 74 102 11
Meal #6
3 scoops Whey Protein 370 64 34 4
2.5 tbsp Peanut Butter 190 9 9 21
560 73 43 25
Totals 4,352 389 525 114
Daily Water Intake - 144.60 oz.
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Bonus
Work Capacity
Conditioning
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Work Capacity Conditioning
aerobic training in the traditional sense, for football players
makes no sense. Instead we focus on the energy system demands
that the sport of football requires. Primarily Strength, Power
and Speed... all of which can be described as ATP-CP or more
accurately The Non-oxidative / Glycolitic Systems.
According to Mel Siff, Work Capacity refers to the general
ability of the body as a machine to produce work of different
intensities and duration using the appropriate energy systems
of the body. The energy systems that we would like to train
typically follow the parameters of High Intensity at Short or
Moderate Rest Intervals. Basically this means that we are
going to be intense for 30-90 seconds and then rest for 30-90
seconds. This can be repeated 1-10 times depending on the time of
the off-seasons and the goals of the program.
Generally the training of Work Capacity and most conditioning
programs may be delayed until later in the year and be
consistent with the specific demands of the sport / position as it
exists during games. For example special conditioning training
and Sport Specific practice itself (running routes, tackling
drills etc.)
Many coaches and athletes make the mistake of conditioning
way to early (December May) and sacrifice time and resources
that can be harnessed for the development of muscle mass,
strength and power.
Below are some examples of Work Capacity Routines that we use
starting late May through the summer. You can add these
circuits to the end of your Speed Sessions or Weight Training
days or you can reserve special training sessions for the
completion of these workouts.
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Work Capacity #1 (repeat 2-10 times, 60-90 seconds rest)
Weighted Tire Sled Dragging (30 yards)
Burpees (10 reps)
Farmers Carries (30 yards)
Vertical Squat- Jumps In Place (10 reps)
Work Capacity #2 (repeat 2-10 times, 60-90 seconds rest)
Body Weight Squats (20 reps)
Body Weight Lunges (20 reps)
Body Weight Step Ups (10 each leg)
Burpees (10 reps)
Work Capacity #3 (repeat 2-10 times, 60-90 seconds rest)
Pull Ups (5 reps)
Medicine Ball Slams (10 reps)
Burpees (15 reps)
Car Push (40 yards)
Work Capacity #4 (repeat 2-10 times, 60-90 seconds rest)
Push Ups (15 reps)
Bear Crawls (20 yards)
Crab Walk (20 yards)
Star Jumps (10 reps)
Work Capacity #5 (repeat 2-10 times, 60-90 seconds rest)
Weighted Prowler Push (40 yards)
Heavy Sand Bag Carry (40 yards)
Bear Crawls (40 yards)
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