The Football In-Season Strength Training Plan consists of 27 total strength training sessions, each designed to last 30-40 minutes.
The sessions in this training plan are designed to be completed at most 2-3 days/week during the season, at the beginning or end of regular practice, and are intended to maintain the football athletes’ strength and chassis integrity built up during the preseason.
The emphasis of the training sessions in this plan is strength – 2 of every 3 sessions are strength-focused. Every third training sessions hammers chassis integrity (core strength). The strength session set/rep schemes deploy low reps per set (3-5) to keep the barbell as heavy as possible and focus on building/maintaining strength.
All of the sessions in the plan are designed to be super efficient, and hammer the fitness intended as quickly as possible.
This plan deploys a single type of strength circuit. Each session pairs two strength exercises together in a superset: (1) Lower and upper body strength exercise, or (2) Total body and upper body strength exercise. These circuits include a stretch or mobility drill as “working rest” between strength sets.
Chassis Integrity / Core
Every third session in this plan focuses on chassis integrity – MTI’s programming for functional, transferable core strength. Each Chassis Integrity circuit in the plan lasts 20 minutes, and combines a total body, anti-rotational, rotational and extension core exercise.
This plan does not assign days per week to the training sessions. We recommend the coach deploys 2-3 sessions/week In-Season, but no more. Cycle through the sessions in order as needed. It’s okay to repeat the sessions if your season extends beyond 9 weeks.
Fully equipped weight room including racks, barbells, plates, dumbbells and/or kettlebells, pull up bar. 60-pound sandbag.
How long does a training session take?
Sessions are designed to last 30 – 40 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.