Football Preseason Peak is the third 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 first week of official practice in August.
Football Pre-Season Peak has a strength and power emphasis. Athletes will train strength/power in the weight room 3 days/week (Mon, Wed & Friday) during this plan.
The strength a work in this plan is built around 5 classic barbell strength training exercises, and weighted pull ups:
- Back Squat
- Craig Special (Hang Squat Clean + Front Squat)
- Hinge Lift (Similar to the Romanian Dead Lift)
- Bench Press
- Push Press
- Weighted Pull Ups @ 15 pounds
The barbell exercises are deployed using Prep Strength’s “Big24” strength progression methodology. Big 24 has proven to be our most intense, and effective strength-building methodology for prep strength athletes. Big 24 progression deploys a start, mid and end cycle strength 3RM assessment with scaled, follow-on progressions between assessments. At the top of the progression the training sessions are very intense.
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 down/back/down shuttles from prone of 30 yards total (3x 30-yard shuttles), 45 yards total (3x 15-yard shuttles), and 75 yards total (3x 25-yard shuttles).
Conditioning in this plan is intense, and has a greater emphasis compared to the two previous plans. Focus again is on repeat shuttle sprints using 40-foot Prone to Sprint efforts, a and extended burpee box jump + sprint drill effort, and half and full “gassers.”
See the Preseason Peak weekly schedule below. Training sessions are designed to last 60 – 75 minutes:
- Monday – Strength/Power (lower and total body)
- Tuesday – Speed, Conditioning
- Wednesday – Strength/Power (upper body), Chassis Integrity
- Thursday – Speed, Conditioning
- Friday – Strength/Power (lower and total body)
- Required Equipment
Fully equipped weight room including racks, barbells, plates, dumbbells and/or kettlebells, pull up bar. 60 pound sandbag.
– Rob Shaul