Football Off-Season Training Program

Champions are made in the offseason.

Phase I: 4-Week Training Program

Comprehensive Training Program Includes:

• 5 Weekly Training Sessions
• Speed and Change of Direction
• Football-Specific Conditioning
• Strength & Power Development
• Daily Mobility & Prehab
• Video Examples of ALL Exercises & Drills

Equipment Needed

• Field or Track (at least 40yds)
• Free Weights (BB, DB's, KB's, Plates)
• Cable Machine or Resistance Bands
• Medicine Ball (for Throws and Slams)
• Sled, Prowler, or Hill (for Sprints & Conditioning)
• Pull-Up Bar

Training Schedule 

Monday - Acceleration + Lower Body Lift

Tuesday - Conditioning + Upper Body Lift

Wednesday - Regeneration

Thursday - Change of Direction + Lower Body Lift

Friday - Conditioning + Upper Body Lift

Coaches Note: This program includes position-specific options for both conditioning and lifting (e.g. Lineman will condition differently than skill players; quarterbacks will lift differently than lineman). This program will prepare you for your season no matter what position you play. 

Example Day

On-Field Work

Tissue Prep and Dynamic Warm-up 

Linear Speed Prep - Marches, Skips, Speed Drills

Acceleration - Sled-Resisted or Hill Sprints

Broad Jump Progression

Lift - Lower Body Strength & Power

A1. Dumbbell Non-Countermovement Jump OR Power Clean from Power Position

B1. Barbell Back Squat OR Squat Variation (Goblet, Front, SSB)

B2. 90/90 Hip Opener

C1. Dumbbell Split Squat

C2. Side Plank (Bottom Hip Flexed)

D1. Back Extension ISO OR Hip Bridge ISO

D2. Tall Kneeling Pallof Press

E1. Ankle ISOs

Coaches Note:  This program includes regressions for movements the athlete is unable to perform confidently and competently. This is not a one size fit's all approach. If you are stronger than others, you'll lift heavier weights and vice versa. This program adapts to you and your needs.

How do I get started?

1. Purchase this program
2. Download the BridgeAthletic App from the app store
3. Accept your email invite (from BridgeAthletic) and create a password
4. Log in on the Bridge app with your email and password
5. Begin training instantly