The Football Training Packet is composed of 4 training plans and 21 weeks of pre-season training, which are sport-specifically designed to prepare male, prep-aged football players for the fitness demands of the football season.
The plans focus directly on the sport-specific fitness demands of football, specifically:
- Total Body Strength, with an emphasis on the lower body (hips/legs)
- Explosive Power
- Functional core strength (Chassis Integrity)
- Football-specific Conditioning
The three pre-season plans, Football Base, Football Build, and Football Pre-Season Peak are each 7 week plans, with week 7 in each plan an unload/taper week. This way the plans can be completed back to back the 21 weeks directly before the soccer season.
The 4th plan in the packet, Football In-Season Strength, consists of strength maintenance training sessions to carry athletes through the football season.
The strength training in the three pre-season training plans in this packet (Base, Build, Pre-Season Peak) is progressive within each plan, and from plan to plan.
Football Base deploys supersetted circuits which combine a lower body strength exercise with an upper body press or pull exercise. Emphasis on the athlete’s leg/hip strength and mass development. Football Base also trains hypertrophy by manipulating the reps per set for the strength circuits. Plan progresses from a strong hypertrophy emphasis (12 reps/set) to a strength development emphasis (8 reps/set).
Football Build deploys a relative strength assessment based on the Front Squat, Bench Press, Power Clean and Pull Ups. Follow-on progressions use the assessment results so the plan automatically “scales” to the incoming fitness of the athlete, and a mid-cycle re-assessment ensures athletes continue to be pushed as their strength improves.
Football Pre-Season Peak’s strength work includes total body power movements and deploys the intense Big 24 progression.
Each plan deploys Prep Strength’s “Chassis Integrity” core strength training methodology to train functional core strength. Chassis integrity uses rotation, anti-rotation, extension and total core exercises from the standing or kneeling position.
Football Base trains speed via increasing reps of 10, 20 and 40 yard sprints from prone.
Football Build continues with increasing reps of 30, 60 and 90 yard sprints from a 3-point stance.
Football Pre-Season Peak deploys increasing reps of 30, 45 and 60 yard shuttle sprints from prone.
The plans in this packet train football-specific conditioning via shuttle sprint repeats, intense touch/jump/touch intervals and traditional gassers. The conditioning work increases in intensity from plan to plan.
Click the links below for the specifics of each training plan:
What order should the plans be completed?
Click the individual training plans above for each plan’s specific required equipment. All plans require a fully-equipped weightroom including barbells, plates, racks, pull-up bar, and dumbbells and/or kettlebells, plus 40 and 60 pound sandbags.
What if I don’t have 21 weeks before the season starts.
If you or your athletes are fit and have weightroom experience, work backward from the season start week and begin with the appropriate plan. If you or your athletes are unfit, or not familiar with strength training, Begin with Football Base and work forward through as many weeks of the packet as possible before the season starts.
Can I see sample training?
To see/experience the first week of programming for each of these training plans click on the individual training plans below, and then click the “Sample Training” tab to see the entire first week of programming.
What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.
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.
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.