INTRODUCTION
To become a better football player, strength
and conditioning coach, or football coach,
you need a concrete plan to reach success on
the field by conquering the weightroom.
Athletes must prepare for the physical and
mental demands of the sport. Football
requires speed, explosiveness, power,
strength, and intensity. Athletes need to
develop their athletic potential. This ability
doesn’t just happen; it comes with specific
and consistent work over time. It comes with
the best strength and performance training.
This template provides an exact blueprint for
how to reach freak athlete status as a
football player and ultimately become a
champion. We provide a 5-day week training
schedule and a bank of exercises, including a
breakdown of how to piece together a
training day using Olympic lifts, structural
bodybuilding, compound movements,
plyometrics, and skill-specific coordination
designed for football-specific needs. We also
FOOTBALL WORKOUT TEMPLATE
provide lift benchmarks that you or your
athletes can strive to achieve. Take the
guesswork out of athletic success and start
training like a freak athlete!
Instructions
The printable program template on pages 3-5
represents five training days to perform in
one week of training. Use the exercise type
key on pages 6 and 7 to fill in the exercise
and rep scheme on each line. Choose rep
schemes that provide variation in training.
The “load” space can be filled in with actual
weights while lifting or a percentage of 1 rep
max to direct your athletes. The rest time
provided should be taken between each set.
When exercises are grouped together as 4a
and 4b, for example, they should be
supersetted when performed. Perform the
same exercises for a 4-week block, then
switch the exercises and rep schemes. As you
get more advanced in your programming,
you can experiment with changing rep
schemes week to week to dial in your results.
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THE CHAMPION’S WAY
If you don’t know where you’re going you’ll never
get there. Becoming a champion starts with
setting a goal and then aligning your actions to
be in the best position to achieve them.
PROGRAM SOLVE
Once you know your limiting factor, you need a
plan to improve them. Solve the problem by
building a training program that addresses your
weakness and furthers your strengths. Follow the
template provided on page 3-5 to increase your
lifts to the next level.
Every champion obsesses over the small details
that make them a master at their craft. Just like
you need to know your playbook and on-field
skills in and out, you need to pay attention to
your nutrition, mobility, sleep, and daily
preparation to become the best.
You can’t do it alone. You need close people in
your life to keep you accountable and push you
to the next level. Everyone needs a coach or
training partners in their corner. The more
people who support you, the more people who
celebrate your wins when you hit them.
FOOTBALL WORKOUT TEMPLATE
What is inhibiting you from reaching your goal?
We’ve indicated the 3 primary lifts that will
transfer best to increasing speed, power, and
strength on the football field. Compare your
maxes to the benchmarks on page 8.
EXECUTE CONSISTENTLY
A plan is worthless if it isn’t followed. Follow the 4
for 4 formula to build consistency into your
schedule and make training to be a champion a
part of your everyday routine. Treat day 5 as a
bonus workout to get better in less time.
4 FOR 4
FORMULA
TRAIN 4 DAYS IN 1 WEEK
Prove you are capable of success
TRAIN 4 DAYS FOR 4 WEEKS
Smash your first big PR
TRAIN 4 DAYS FOR 4 MONTHS
Break through every plateau
TRAIN 4 DAYS FOR 4 SEASONS
Transform your athletic ability
TRAIN 4 DAYS FOR 4 YEARS
You are living the Freak life
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DAY 1 LOWER BODY POWER

1A 1:45
TECHNICAL COORDINATION - CLEAN REP SCHEME LOAD REST

2A 2:00
ABSOLUTE STRENGTH - SQUAT REP SCHEME LOAD REST

3A 1:30
HYPERTROPHY - LOWER BODY PUSH REP SCHEME LOAD REST

3B 1:30
HYPERTROPHY - LOWER BODY PULL REP SCHEME LOAD REST

4A 1:00
DYNAMIC TRUNK CONTROL REP SCHEME LOAD REST

DAY 2 UPPER BODY POWER

1A 1:45
TECHNICAL COORDINATION - JERK REP SCHEME LOAD REST

2A 1:00
ABSOLUTE STRENGTH - BENCH REP SCHEME LOAD REST

2B 2:00
HYPERTROPHY - UPPER BODY PULL REP SCHEME LOAD REST

3A 1:00
HYPERTROPHY - UPPER BODY PUSH REP SCHEME LOAD REST

3B 2:00
HYPERTROPHY - UPPER BODY PULL REP SCHEME LOAD REST

4A 1:00
ACCESSORY - UPPER BODY REP SCHEME LOAD REST

FOOTBALL WORKOUT TEMPLATE 3 OF 9

DAY 3 ATHLETE DAY

1A 1:30
TECHNICAL COORDINATION - CLEAN REP SCHEME LOAD REST

2A 1:00
PLYOMETRIC - UNILATERAL REP SCHEME LOAD REST

2B 2:00
PLYOMETRIC - BILATERAL REP SCHEME LOAD REST

3A 1:00
DYNAMIC TRUNK CONTROL REP SCHEME LOAD REST

3B 2:00
PLYOMETRIC - BILATERAL REP SCHEME LOAD REST

4A 1:30
REFLEXIVE STRENGTH REP SCHEME LOAD REST

DAY 4 IMPULSE DAY

1A 2:00
SPEED WORK / TECHNICAL COORDINATION - SNATCH REP SCHEME LOAD REST

2A 1:30
ABSOLUTE STRENGTH - SQUAT REP SCHEME LOAD REST

2B 2:00
DYNAMIC TRUNK CONTROL REP SCHEME LOAD REST

3A 1:00
ACCESSORY - LOWER BODY REP SCHEME LOAD REST

3B 2:00
REFLEXIVE STRENGTH REP SCHEME LOAD REST

4A 1:30
REFLEXIVE STRENGTH REP SCHEME LOAD REST

FOOTBALL WORKOUT TEMPLATE 4 OF 9

DAY 5 HYPERTROPHY DAY

1A 1:00
HYPERTROPHY - UPPER BODY PUSH REP SCHEME LOAD REST

1B 1:30
HYPERTROPHY - UPPER BODY PULL REP SCHEME LOAD REST

2A 1:00
HYPERTROPHY - UPPER BODY PUSH REP SCHEME LOAD REST

2B 1:30
HYPERTROPHY - UPPER BODY PULL REP SCHEME LOAD REST

3A 1:00
ACCESSORY - UPPER BODY REP SCHEME LOAD REST

3B 1:00
ACCESSORY - UPPER BODY REP SCHEME LOAD REST

3C 1:00
ACCESSORY - UPPER BODY REP SCHEME LOAD REST

FOOTBALL WORKOUT TEMPLATE 5 OF 9

EXERCISE TYPES

EXERCISE TYPE EXAMPLE EXERCISES EXAMPLE REP SCHEMES

Technical Coordination - Snatches Snatch 4x3

Power Snatch 4x4
Power Snatch + Overhead Squat 3 x 3, 2 x 5

Technical Coordination - Cleans Clean 4x3

Power Clean 4x4
Power Clean + Front Squat 3 x 3, 2 x 5

Technical Coordination - Jerks Behind Neck Split Jerk 4x3

Behind Neck Power Jerk 4x4
Behind Neck Push Press 3 x 3, 2 x 5

Absolute Strength - Squats Back Squat 4 x 7/1 x 12

Front Squat 10/7/5/7/10
Single Leg Squat 5x7

Absolute Strength - Benches Bench Press 4 x 7/1 x 12

Incline Bench Press 10/7/5/7/10
Pin Press 5x7

Hypertrophy - Lower Body Push Cossack Squats 3 x 5/5, 1 x 9/9

Lunges 3 x 7, 1 x 17
Step Ups 4 x 9/9

Hypertrophy - Lower Body Pull DB RDL 5x7

Barbell Stiff Leg Deadlift 4 x 12
Nordic Hamstring Curls 3 x 5, 1 x 12

Hypertrophy - Upper Body Push DB Incline Bench 5x9

DB Military Press 4 x 7, 1 x 17
Close Grip Bench 4 x 9, 1 x 20

FOOTBALL WORKOUT TEMPLATE 6 OF 9

EXERCISE TYPES

EXERCISE TYPE EXAMPLE EXERCISES EXAMPLE REP SCHEMES

Hypertrophy - Upper Body Pull Pull Ups 5x9

Chin Ups 4 x 7, 1 x 17
Chest Row 4 x 9, 1 x 20

Accessory - Lower Body Side Band Walks 3 x 17

Back Extensions 4 x 12
Glute Bridges 3 x 9, 1 x 20

Accessory - Upper Body Hammer Curls 3 x 17

Tricep Extension 4 x 12
External Rotations 3 x 9, 1 x 20

Dynamic Trunk Control Chinese Side Bends 3 x 12/12

Plate Twists 3 x 9/9
Standing Posterior Twists

Plyometric - Unilateral Skips for Height 5 x 4/4

Single Leg Stair Jumps 5 x 5/5
Side Band Jumps

Plyometric - Bilateral DB Jumps 5x4

Box Jumps 4x5
Stair Jump

Reflexive Strength Euro Step Drill with Plate 4 x 4/4

Landmine lunge to hip lock 5 x 3/3
DB Drop Snatch to Box

Speed Work 30m Sled Sprint 6x1

Hill Sprint x 30m 8x1
Shuttle Drills 5-10-5

FOOTBALL WORKOUT TEMPLATE 7 OF 9

BENCHMARKS
View these benchmarks as goals to strive for if you
want to play at the varsity, collegiate, or Division 1
levels, or to be a starter or game changer if you
already play in college. Before you start freaking out
and naming high-caliber players who can’t lift this
much… We know, there are highly skilled players who
are competitive without reaching these numbers.
However, if you want to reach your fullest potential,
everyone should strive towards these strength levels
to ensure you are doing everything possible to be the
best player you can be. You must master your on-field
skills, but by hitting these strength levels you’ll quickly
learn how much easier it is to do that. Faster sprint
speed, quicker reaction times, and harder hits are just
the beginning of what you’ll notice once you reach
these levels.

LINEMAN CLEAN BACK SQUAT BENCH PRESS

HIGH SCHOOL VARSITY 225 315 275

COLLEGIATE ATHLETE 275 405 315

D1 ATHLETE 315 500 405

RB/LB/TE CLEAN BACK SQUAT BENCH PRESS

HIGH SCHOOL VARSITY 185 225 275

COLLEGIATE ATHLETE 225 275 315

D1 ATHLETE 275 405 335

WR/DB/Q/K CLEAN BACK SQUAT BENCH PRESS

HIGH SCHOOL VARSITY 185 250 185

COLLEGIATE ATHLETE 225 315 225

D1 ATHLETE 275 405 275

ALL WEIGHTS IN LBS.

FOOTBALL WORKOUT TEMPLATE 8 OF 9

STILL WANT MORE?

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FOOTBALL WORKOUT TEMPLATE 9 OF 9