Football Build is the second 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, 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 Pre-Season Peak.
Strength & Hypertrophy
Football Build has a strength emphasis. Athletes will train strength in the weight room 3 days/week (Mon, Wed & Friday) during this plan.
The strength a work in this plan is built around 3 classic barbell strength training exercises, and pull ups:
- Front Squat
- Box Squat
- Power Clean
- Pull Ups
These exercises are deployed using Prep Strength’s “Density” strength progression methodology. Density progression deploys a start, mid and end cycle strength assessment (1 Rep Maximums for Front Squat, Bench Press, Power Clean and max rep pull ups), and uses a formula to find the athletes relative strength – or strength per bodyweight.
The post-assessment percentage-based programming is conducted in “density” format, where athletes complete 4 reps of each exercise on a specific interval. We’ve found this format to be one of the most efficient and effective to train prep-aged athletes.
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 30, 60 and 90 yard sprints as the plan develops, from a 3-point stance. Not fancy. Just effective.
Shuttle sprint repeats with a progression of 150m shuttles and Prep Strength’s Touch/Jump/Touch to Box intervals, which are gym-based, power-focused and very intense.
- Monday – Strength
- Tuesday – Speed, Conditioning, Chassis Integrity
- Wednesday – Strength
- Thursday – Speed, Conditioning, Chassis Integrity
- Friday – Strength
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.
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.