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Off-Season Football Training

Become an elite level athlete today.  No athlete plans to fail, they fail to make an off-season training plan.

The best athletes are made in what  is referred to as the off-season. The enemy of your best is the good. If you’re always settling for what’s good, you’ll never be the best.  Champions have no off-season, just a burning desire to commit to the process of being the best.  It won’t be easy but it will be worth it.

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 Off-Season Training Protocol


Building a stronger body for the demands of the season using 5 phases of off-season training.

Football IQ 

 Dedicated study sessions to become a student of the game.  Studying Film and chalk talk via zoom,  Learn concepts of the game the way a student learns math and English. 


Transfer strength into speed and develop the central nervous system.


Develop change of direction and proper deceleration mechanics

Skill Position 

Utilizing Position specific drills to take advantage of the strength, speed, and agility sessions.


5 Phase Off-Season Training Plan

Phase 1

Stability and Endurance

Correct muscle imbalances caused by injuries during the season, and build a foundation for advanced excercises

Phase 5

Power Training

Transfer strength into game speed and power.  Focus on explosive movements

Phase 2

Strength and Endurance

 Workouts are structured into supersets consisting of strength movement followed by stabilization excercises. Weights, sets, and reps are moderate

Phase 3 

Building Muscle

Build as much muscle as possible and increase strength through high volume reps. Sets and intensity increase as reps decrease. 

Phase 4

Maximum Strength Training

Develop as much strength as possible through heavier loads increasing number of sets  but decreasing reps


Weekly Training Schedule


  • Lift 

  • Linear acceleration

  • Vertical routes / O Line foot work


  • Recovery Day

  • Football IQ Training Via Zoom/ Hudl


  • Lift

  • Agility

  • short multidirectional routes

  •  D line pass rush


  • Recovery  Session

  • Football IQ Technique Review


  • Lift 

  • Position based Conditioning 


  • On field skill work

  • 1 on 1 competitions (line and skill positions)

  • 7 on 7 

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