Football Build is the second plan in our series of 3 strength and conditioning plans designed to guide football player fitness development for 22 weeks from the Spring through the Summer to the first day of official practice in August.
This is a 7-week, 5 Day/week sport-specifically designed to increase foot players’ strength, speed, and football-specific conditioning. This multi-modal training plan trains these fitness attributes concurrently.
Week 7 in the plan is an unload/taper week so the plan can be completed directly into the next plan in the series, “Football Pre-Season Peak.”
Strength & Hypertrophy
Football Build has a strength emphasis. Athletes will train strength in the weight room 3 days/week (Mon, Wed & Friday) during this plan.
The strength a work in this plan is built around 3 classic barbell strength training exercises, and pull ups:
- Front Squat
- Box Squat
- Power Clean
- Pull Ups
These exercises are deployed using Prep Strength’s “Density” strength progression methodology. Density progression deploys a start, mid and end cycle strength assessment (1 Rep Maximums for Front Squat, Bench Press, Power Clean and max rep pull ups), and uses a formula to find the athletes relative strength – or strength per bodyweight.
The post-assessment percentage-based programming is conducted in “density” format, where athletes complete 4 reps of each exercise on a specific interval. We’ve found this format to be one of the most efficient and effective to train prep-aged athletes.
Chassis Integrity / Core
The plan deploys Prep Strength’s proprietary core strength methodology – “chassis integrity.” Chassis Integrity is a functional core strength training methodology laser focused on core strength and strength endurance training which transfers to the playing field. Exercises are done standing, kneeling or braced, and focus on rotation, anti-rotation, total core, and extension movements and muscles. All are loaded.
Simple increasing repetitions of 30, 60 and 90 yard sprints as the plan develops, from a 3-point stance. Not fancy. Just effective.
Shuttle sprint repeats with a progression of 150m shuttles and Prep Strength’s Touch/Jump/Touch to Box intervals, which are gym-based, power-focused and very intense.
See the Build weekly schedule below. Training sessions are designed to last 60 minutes:
- Monday – Strength
- Tuesday – Speed, Conditioning, Chassis Integrity
- Wednesday – Strength
- Thursday – Speed, Conditioning, Chassis Integrity
- Friday – Strength
Fully equipped weight room including racks, barbells, plates, dumbbells and/or kettlebells, pull up bar. 60 pound sandbag.
– Rob Shaul