Football Base is the first 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, size (hypertrophy), 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 the next plan in the series, Football Build.
Strength & Hypertrophy
Football Base has a strength and hypertrophy (mass building) emphasis. Athletes will train strength and hypertrophy in the weight room 3 days/week (Mon, Wed & Friday) during this plan.
The strength and hypertrophy work in this plan is built around several classic barbell and dumbbell strength training exercises with a focus on the “engine” of football – legs and hips:
- Front Squat
- Back Squat
- Box Squat
- Hinge Lift (modified dead lift)
- Walking Lunges (loaded)
- Hang Squat Clean
These lower body or total body exercises are supersetted in circuits with loaded or bodyweight upper body pressing and pulling exercises. The set/rep schemes are manipulated to focus on higher reps/set early in the program to build mass (hypertrophy), and fewer reps per set at the end of the program to transition to more strength development.
The focus on classic exercises, plus high reps per set will not only build strength and add mass to prep-aged athletes, but also give these young lifters bunches of practice underneath the barbell. As well, each strength day’s warm up includes a barbell complex which reinforces overall strength, conditioning, and proficiency with basic barbell exercises.
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 10, 20 and 40 yard sprints as the plan develops, but from a prone position, with rest for recovery. Not fancy. Just effective.
Shuttle sprint repeats with a progression of 300m shuttles. The progression increases in difficulty and intensity by cutting recovery time as the athletes work through the plan.
- Monday – Strength, Hypertrophy, Chassis Integrity
- Tuesday – Speed, Conditioning, Hamstring work
- Wednesday – Strength, Hypertrophy, Chassis Integrity
- Thursday – Speed, Conditioning, Hamstring work
- Friday – Strength, Hypertrophy, Chassis Integrity
Fully equipped weight room including racks, barbells, plates, dumbbells and/or kettlebells, pull up bar. 60-pound sandbag.
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
How long does a training session take?
Sessions are designed to last 60 minutes
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
More Questions? Email: firstname.lastname@example.org
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.