Dear Football Player: The Power Football Program has established a new level of excellence. We are stepping into uncharted territory, and we, as a team must improve every aspect of the game in order to have success at this level and to become a dominant force in our style of play. We must work harder than ever to keep getting better. From the time this program begins, you will obtain new lifting goals by the end of the program. While most collegiate programs are based on maintenance, ours will be based on GAINING!
What will follow are many important steps you need to take to be successful. The power football strength program is designed to get you stronger, bigger, faster and more flexible.
Each workout is important to your success. The program is designed to improve you as a football player, not a weightlifter or bodybuilder. Remember, your dream is to be a dominant player. To claim our turf you must push your limits in the weight room so we can push our opponents around on the gridiron.
Power Football Strength Coordinator
Strength & Conditioning

Rules
  • All Players will wear their school football grays or school attire during designated football lifting hours!
  • No other school attire will be allowed during this time.
  • No street clothes or boots.
  • If you do more than what you are asked in your program you run the risk of NOT gaining.
  • You are ALL football players - So, if you are a 180-pound linebacker or a 200-pound lineman, GET INTO the weight room. You should be training your butt off to get bigger and stronger.
  • ALL other players across the nation are lifting, running and securing high goals for next season already. So should you. Or you will be pushed around. I don't like to be pushed. Do you?
  • Clean-up and strip weights
  • During lifting times all above rules will be in effect. The door will be closed and unless I am notified by you personally, and you miss, a form of punishment will be enforced.
  • If the passion to perform better in football is not in you, then I will enforce a punishment to get you in the weight room.
  • ALL WORKOUTS MUST BE SIGNED BY ME OR AN ASSISTANT COACH at the end of each workout.
  • If you are injured you are not exempt from doing this program. If you cannot walk you will train your upper body - If you cannot use your upper body then you will train your legs twice a week. I will not help those who do not help themselves. Is that clear enough for you?!
WARM-UP PROGRAM
1. With WEIGHTLIFTING - always STRETCH before and after each workout. Use the flexibility stretches at the end of the weightlifting section.
WARM-UP:
*Perform warm-up drill listed below before weight training.
1. Jump Rope 5 min.
OFF-SEASON WORKOUT

1. ALL Varsity will work out (4) DAYS PER WEEK - Monday, Tuesday, Thursday and Friday. Always stretch before and after each workout.
2. All workouts should be pursued with a high level of INTENSITY.
3. This training program is broken down into a very simple percentage and rep scheme.
4. This is the last and most important step. Only do the recommended number of repetitions that are indicated on your workout chart.
· Determine your strength level or (1 rep max) for the recommended exercises.
· Go to percentage chart (located in back of manual) find your strength levels in the left column then locate at top the percentage that matches your workout.
FLEXIBILITY

Flexibility is a key component in avoiding injury, by increasing the joint's range of motion. It is also a factor in increasing strength and speed. There are two types of stretching, ballistic and static. Ballistic stretching involves stretching exercises that require movement, usually some sort of bouncing. These tend to be better suited for warming up rather than increasing flexibility. In order to increase long-term flexibility, static type stretching is required.
Static stretches should be held for a period of 20-45 seconds. You should attempt to stretch as far as possible without any pain. Do not force stretches or have a partner push you through your stretches; this can result in injury. Your stretching should be done systematically similar to your approach to any type of training. Produce goals for your flexibility and work toward that goal in every stretch session. For example, you may want to place your palms on the floor when doing a standing toe touch stretch. Week by week, work toward the above by putting your palms on your shoes and progressing downward.
For your stretching program to be successful you must work at it. Only stretch when your muscles are warm, the best time for this is after a workout. On the following pages are a variety of stretching exercises that you may choose from. Try to incorporate 1 or more stretches for each body part listed. This stretch period should take between 10-15 minutes.
Another type of static stretching is called PNF (proprioreceptive neuromuscular facilitation) stretching. This stretching must be done with a partner. The athlete should assume the stretch position and hold it for 6-10 seconds. After the 6-10 seconds the partner will apply force to hold the athlete in his stretch position, the athlete should try to overcome this force and be held in an isometric contraction. This pattern should be followed for 3 cycles and the athlete should increase the stretch for each one.
Remember utilize the static type stretches, only stretch when warm and make flexibility one of your goals.
RUNNING PROGRAM

The running program has been designed to accomplish several goals that apply specifically to football. The areas that are incorporated are form, speed work, conditioning and plyometrics. A description of drills will be supplied for each aspect of the running workouts. For the first six weeks the running will be done two times per week; while the last six weeks, running will be done three times per week. These workouts should not take more than one hour to complete. If scheduling is a problem, running days can be combined with lifting days. It is important that you wait about 2-3 hours between these workouts.
Make sure you do not run before squatting.
Running Schedule
WEEK 1
DAY 1
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
2 x 440 yds at 90 secs -- 2 min. rest in between
4 x 220 yds at 40 sec -- 2 min. rest in between
4 x 100 yds at 15 secs -- 60 sec. rest in between
b. Linemen
5 x 100 yds at 15 secs -- 90 sec. rest in between
10 x 50 yds at 8 sec -- full recovery in between
20 x 30 yds at ¾ speed -- full recovery in between
4. Stretch 10-15 min.

DAY 2
1. Warm-up
2. Form - Run
3. Plyometrics (see plyometric drills section)
WEEK 2Day 1
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
1 x 440 yds at 87 secs -- 90 sec. rest in between
5 x 220 yds at 40 secs -- 2 min. rest in between
5 x 100 yds at 15 secs -- 60 sec. rest in between
b. Linemen
5 x 100 yds at 15 secs -- 90 sec. rest in between
10 x 50 yds at 8 sec -- full recovery
15 x 20 yds at ¾ speed -- full recovery
20 x 10 yds at full speed -- full recovery
4. Stretch 10-15 min.

DAY 2
1. Warm-up
2. Form - Run
3. Plyometrics (see plyometric drill section)
4. Stretch 10-15 min.
WEEK 3DAY 1
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
4 x 220 yds at 36 secs -- 2 min. rest in between
8 x 100 yds at 14 secs -- 60 sec. rest in between
4 x 50 yds at ¾ speed -- 60 sec. rest in between
b. Linemen
5 x 100 yds at 15 secs -- 90 sec. rest in between
5 x 60 yds at ¾ speed -- full recovery
10 x 30 yds at full speed -- full recovery
20 x 10 yds at full speed -- full recovery
4. Stretch 10-15 min.

DAY 2
1. Warm-up
2. Form - Run
3. Plyometrics (see plyometric drills section)
4. Stretch 10-15 min.

WEEK 4
DAY 1
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
2 x 220 yds at 35 secs -- 90 sec. rest in between
8 x 100 yds at 13 secs -- 60 sec. rest in between
10 x 50 yds at ¾ speed -- 60 sec. rest in between
b. Linemen
5 x 100 yds at 15 secs -- 90 sec. rest in between
5 x 60 yds at ¾ speed -- full recovery
10 x 30 yds at full speed -- full recovery
15 x 10 yds at full speed -- full recovery
4. Stretch 10-15 min.

DAY 2
1. Warm-up
2. Form - Run
3. Plyometrics (see plyometric drills section)
4. Stretch 10-15 min.
WEEK 5
DAY 1
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
5 x 100 yds at 13 secs -- 60 sec. rest in between
8 x 60 yds at 8 secs -- 60 sec. rest in between
10 x 20 yds at full speed -- 60 sec. rest in between
b. Linemen
2 x 100 yds at 15 secs -- 90 sec. rest in between
4 x 60 yds at ¾ speed -- full recovery
10 x 30 yds at full speed -- full recovery
10 x 10 yds at full speed -- full recovery
4. Stretch 10-15 min.

DAY 2
1. Warm-up
2. Form - Run
3. Plyometrics (see plyometric drills section)
4. Stretch 10-15 min.

WEEK 6
DAY 1
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
5 x 80 yds at 10 sec -- 60 sec. rest in between
8 x 50 yds at 7 sec -- 60 sec. rest in between
12 x 15 yds at full speed -- 60 sec. rest in between
b. Linemen
2 x 80 yds at 12 sec -- 90 sec. rest in between
6 x 50 yds at ¾ speed -- full recovery
6 x 30 yds at full speed -- full recovery
10 x 10 yds at full speed -- full recovery
4. Stretch 10-15 min.

DAY 2
REST J
WEEK 7
DAY 1
1. Warm-up
2. Speed Work
a. Skilled Positions
3 x 150 yds at 25 secs -- 60 sec. rest in between
10 x 100 yds at 15 secs -- 60 sec. rest in between
10 x 35 yds at full speed -- full recovery
b. Linemen
10 x 80 yds at 12 secs -- 60 sec. rest in between
10 x 30 yds at ¾ speed -- full recovery
20 x 15 yds at full speed -- full recovery
3. Stretch 10-15 min.

DAY 2
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
5 x 30 yds at full speed -- 30 sec. rest in between
6 x 60 yds at :08 sec -- 60 sec. rest in between
3 x 100 yds at ¾ speed -- (hold form)
b. Linemen
20 x 10 yds at full speed -- 30 sec. rest in between
8 x 30 yds at ¾ speed -- full recovery
5 x 60 yds at :09 sec -- full recovery
DAY 3
1. Warm-up
2. Plyometrics (see plyometric drills section)
3. Stretch 10-15 min.
WEEK 8
DAY 1
1. Warm-up
2. Speed Work
a. Skilled Positions
10 x 100 yds at 14 secs -- 60 sec. rest in between
8 x 60 yds at 10 secs -- 60 sec. rest in between
10 x 30 yds at full speed
b. Linemen
10 x 80 yds at 12 secs -- 60 sec. rest in between
10 x 30 yds at ¾ speed -- full recovery
20 x 10 yds at full speed -- full recovery
3. Stretch 10-15 min.

DAY 2
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
5 x 35 yds at full speed -- 30 sec. rest in between
6 x 55 yds at :07 secs -- 60 sec. rest in between
3 x 100 yds at ¾ speed -- (hold form)
b. Linemen
15 x 15 yds at full speed -- 30 sec. rest in between
6 x 25 yds at ¾ speed -- full recovery
4 x 50 yds at :09 secs -- full recovery

DAY 3
1. Warm-up
2. Plyometrics (see plyometric drills section)
3. Stretch 10-15 min.
WEEK 9
DAY 1
1. Warm-up
2. Speed Work
a. Skilled Positions
10 x 100 yds at 14 secs -- 60 sec. rest in between
8 x 45 yds at :06 secs -- full recovery
10 x 20 yds at full speed -- full recovery
10 x 10 yds starts full speed -- full recovery
b. Linemen
10 x 80 yds at 12 secs -- 60 sec. rest in between
10 x 20 yds at ¾ speed -- full recovery
15 x 10 yds at full speed -- full recovery
3. Stretch 10-15 min.

DAY 2
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
4 x 50 yds at full speed -- 30 sec. rest in between
5 x 70 yds at :09 secs -- 60 sec. rest in between
3 x 100 yds at ¾ speed -- (hold form)
b. Linemen
13 x 15 yds at full speed -- 30 sec. rest in between
4 x 30 yds at ¾ speed -- full recovery
4 x 50 yds at :09 secs -- full recovery
DAY 3
1. Warm-up
2. Plyometrics (see plyometric drills section)
3. Stretch 10-15 min.
WEEK 10
DAY 1
1. Warm-up
2. Speed Work
a. Skilled Positions
8 x 100 yds at 13 sec -- 60 sec. rest in between
6 x 60 yds at 8 sec -- full recovery
10 x 25 yds at full speed
10 x 10 starts at full speed
b. Linemen
8 x 80 yds at 12 sec -- 60 sec. rest in between
12 x 20 yds at ¾ speed -- full recovery
13 x 10 yds at full speed -- full recovery
5 x 5 yds starts at full speed
3. Stretch 10-15 min.

DAY 2
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
6 x 35 at full speed -- 30 sec. rest in between
5 x 60 yds at :08 sec -- 60 sec. rest in between
3 x 100 yds at ¾ speed -- (hold form)
b. Linemen
12 x 15 yds at full speed -- 30 sec. rest in between
7 x 25 yds at ¾ speed -- full recovery
4 x 50 yds at :09 sec -- full recovery

DAY 3
1. Warm-up
2. Plyometrics (see plyometric drills section)
3. Stretch 10-15 min.
WEEK 11
DAY 1
1. Warm-up
2. Speed Work
a. Skilled Postions
2 x 100 yds at 13 sec -- 60 sec. rest in between
4 x 60 yds at :08 sec -- full recovery
8 x 30 yds at full speed
8 x 10 yds starts at full speed
b. Linemen
4 x 60 yds at 12 sec -- 60 sec. rest in between
10 x 20 yds at ¾ speed -- full recovery
12 x 10 yds at full speed -- full recovery
5 x 5 yds starts at full speed
3. Stretch 10-15 min.

DAY 2
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
6 x 40 yds at full speed -- 30 sec. rest in between
5 x 50 yds at :06 sec -- 60 sec. rest in between
3 x 80 yds at ¾ speed -- (hold form)
b. Linemen
10 x 15 yds at full speed -- 30 sec. rest in between
6 x 25 yds at ¾ speed -- full recovery
4 x 50 yds at :09 sec -- full recovery

DAY 3
1. Warm-up
2. Plyometrics (see plyometric drills section)
3. Stretch 10-15 min.
WEEK 12
DAY 1
1. Warm-up
2. Speed Work
a. Skilled Positions
4 x 60 yds at :08 sec -- 60 sec. rest in between
4 x 40 yds at :05 sec -- full recovery
6 x 20 yds at full speed
6 x 10 yds starts at full speed
b. Linemen
4 x 40 yds at :06 sec -- 60 sec. rest in between
10 x 20 yds at full speed -- full recovery
10 x 15 yds at full speed -- full recovery
5 x 5 yds starts at full speed
3. Stretch 10-15 min.

DAY 2
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
6 x 40 at full speed -- 30 sec. rest in between
4 x 50 yds at :06 secs -- 60 sec. rest in between
4 x 60 yds at ¾ speed -- (hold form)
b. Linemen
10 x 15 yds at full speed -- 30 sec. rest in between
4 x 25 yds at ¾ speed -- full recovery
4 x 40 yds at :05 secs -- full recovery

DAY 3
1. Warm-up
2. Plyometrics (see plyometric drills section)
3. Stretch 10-15 min.
Plyometric Drills
  • 1. Always WARM-UP before doing these drills. Use 2-3 sets of 10 reps at 30 yards. Remember to STRETCH after completing these warm-up drills.
  • 2. The following exercises are used for speed, agility and vertical jump improvements. They are ESSENTIAL FOR IMPROVEMENT ON THE FOOTBALL FIELD.
1. SQUAT JUMP
Starting Position: Feet parallel shoulder width apart, fingers locked behind head.
Motion: Athlete squats to a parallel position approximately 136 degrees to 110 degrees knee flexion, then move vertically in an explosive rapid movement raising knees parallel to the waist then returns to starting position.
2. SINGLE LEG TUCK
Starting Position: Feet parallel shoulder width apart, fingers locked behind your head.
Motion: Athlete springs upward using a single foot takeoff, until thighs are parallel with the ground. Next he grabs both knees with hands and pulls toward chest, then return to starting position.
3. SPLIT SQUATS
Starting Position: One leg in front of the other with a 90-degree angle of flexion at the hip an knee (in a semi-lunge position). Keep back straight.
Motion: Interchange legs while doing the exercise jump approximately 6 inches off the ground while changing stance.
4. LATERAL HOPS
Starting Position: Feet together.
Motion: Athlete should jump laterally (side to side) over an object ranging from 8-to-20 inches, keeping feet together.
5. STANDING LONG JUMP
Starting Position: Feet together.
Motion: Athlete bends knees then explodes outward in front to cover as much distance as possible landing with feet together.
6. DOUBLE LEG HOPS
Starting Position: Feet together, body erect.
Motion: Athlete jumps up and out with double arm action with maximum effort for 3-5 reps.
For a MS Word printable version of this program, click here.
For a printable text version of this program, click here.
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By Curtis Schultz. Curtis is a contributing writer for various health, bodybuilding and collegiate sports publications. Curtis has a B.S. in Sports Administration and is a Level I USWF Olympic Coach. He is a collegiate strength coach who has worked with many high-level athletes ranging from NFL stars to top-level bodybuilders. Powerlifting State and Regional champion in the 242 and 275 classes. He is also an AAU and USPF referee. Curtis was a 3-year Varsity football letter winner, All-greater Rochester Lineman in high school, and then Junior College and University All-conference lineman.