The Football Training Packet is composed of 4 training plans and 21 weeks of pre-season training, which are sport-specifically designed to prepare male, prep-aged soccer plays for the fitness demands of the soccer season.
The plans focus directly on the sport-specific fitness demands of football, specifically:
- Total Body Strength, with an emphasis on the lower body (hips/legs)
- Explosive Power
- Functional core strength (Chassis Integrity)
- Football-specific Conditioning
The three pre-season plans, Football Base, Football Build, and Football Pre-Season Peak are each 7 week plans, with week 7 in each plan an unload/taper week. This way the plans can be completed back to back the 21 weeks directly before the soccer season.
The 4th plan in the packet, Football In-Season Strength, consists of strength maintenance training sessions to carry athletes through the football season.
The strength training in the three pre-season training plans in this packet (Base, Build, Pre-Season Peak) is progressive within each plan, and from plan to plan.
Football Base deploys supersetted circuits which combine a lower body strength exercise with an upper body press or pull exercise. Emphasis on the athlete’s leg/hip strength and mass development. Football Base also trains hypertrophy by manipulating the reps per set for the strength circuits. Plan progresses from a strong hypertrophy emphasis (12 reps/set) to a strength development emphasis (8 reps/set).
Football Build deploys a relative strength assessment based on the Front Squat, Bench Press, Power Clean and Pull Ups. Follow-on progressions use the assessment results so the plan automatically “scales” to the incoming fitness of the athlete, and a mid-cycle re-assessment ensures athletes continue to be pushed as their strength improves.
Football Pre-Season Peak’s strength work includes total body power movements and deploys the intense Big 24 progression.
Each plan deploys Prep Strength’s “Chassis Integrity” core strength training methodology to train functional core strength. Chassis integrity uses rotation, anti-rotation, extension and total core exercises from the standing or kneeling position.
Football Base trains speed via increasing reps of 10, 20 and 40 yard sprints from prone.
Football Build continues with increasing reps of 30, 60 and 90 yard sprints from a 3-point stance.
Football Pre-Season Peak deploys increasing reps of 30, 45 and 60 yard shuttle sprints from prone.
The plans in this packet train football-specific conditioning via shuttle sprint repeats, intense touch/jump/touch intervals and traditional gassers. The conditioning work increases in intensity from plan to plan.
Click the links below for the specifics of each training plan:
What order should the plans be completed it?
Click the individual training plans above for each plan’s specific required equipment. All plans require a fully-equipped weightroom including barbells, plates, racks, pull-up bar, and dumbbells and/or kettlebells, plus 40 and 60 pound sandbags.
What if I don’t have 21 weeks before the season starts.
If you or your athletes are fit and have weightroom experience, work backward from the season start week and begin with the appropriate plan. If you or your athletes are unfit, or not familiar with strength training, Begin with Football Base and work forward through as many weeks of the packet as possible before the season starts.
Where do I find unfamiliar exercises?
See our Exercise Library HERE.
Can I see sample training?
To see/experience the first week of programming for each of these training plans click on the individual training plans below, and then click the “Sample Training” tab to see the entire first week of programming.
What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.
How do I access the plan? Pdf? Online?
Plan access is online, via username and password.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
What about nutrition?
See our Nutritional Guidelines HERE.
The price for this packet of plans represents a 30% savings over the combined price of the individual plans.