The Football In-Season Strength Training Plan consists of 27 total strength training sessions, each designed to last 30-40 minutes. The sessions in this training plan are designed to be completed at most 2-3 days/week during the season, at the beginning of practice, and are intended to maintain football players’ strength and chassis integrity built up during the pre season.
The emphasis of the training sessions in this plan is strength – 2 of every 3 sessions are strength-focused. Every third training sessions hammers chassis integrity (core strength).
All of the sessions in the plan are designed to be super efficient, and hammer the fitness intended as quickly as possible.
The strength sessions in this plan pair two strength exercises together – either a lower and upper body strength exercise, or a total body and upper body strength exercise. These circuits include a stretch or mobility drill as “working rest” between strength sets.
Every third session in this plan focuses on chassis integrity – MTI’s programming for functional, transferable core strength. Each Chassis Integrity circuit in the plan lasts 20 minutes, and combines a total body, anti-rotational, rotational and extension core exercise.
This plan does not assign days per week to the training sessions. We recommend the coach deploys 2-3 sessions/week In-Season, but no more. Cycle through the sessions in order as needed. It’s okay to repeat the sessions if your season extends beyond 9 weeks.
Fully equipped weight room including racks, barbells, plates, dumbbells and/or kettlebells, pull up bar, and 60-pound sandbags.
– Rob Shaul