Football Program

An off-season and in-season template for football athletes. Position-specific — linemen and skill positions follow different tracks.

Overview

Football is the most position-specific sport in the book. A 320 lb offensive lineman and a 180 lb wide receiver train completely differently. This program provides the framework, then you choose the position track.

Phases:

• Off-season (12-16 weeks): Build strength, mass, power, speed by position
• Pre-season (4-6 weeks): Sharpen position-specific qualities
• In-season (season length): Maintain strength, protect against injury
• Post-season (2-4 weeks): Rest, recover from collisions

Who It Is For

• High school, college, or adult football players
• All positions — the program has position-specific tracks

Not for:

• Beginners (build a strength base first)
• Athletes with active neck, back, or joint injuries
• Post-concussion athletes without medical clearance

Position Tracks

Choose your track at the start of the off-season.

Track A — Linemen (OL, DL)

Goal: max strength, mass, explosive power.

Emphasis: heavy compound lifts, high volume, caloric surplus.

Sample week:

Day	Session
Mon	Heavy lower (squat, deadlift) + carries
Tue	Heavy upper (bench, row) + neck
Wed	Rest / mobility
Thu	Lower power (clean) + sled work
Fri	Upper power (press, pull) + carries
Sat	Position drills
Sun	Rest

Key numbers:

• Squat: 1.8-2.2x BW
• Deadlift: 2.0-2.5x BW
• Bench: 1.3-1.6x BW
• Bodyweight: as heavy as sustainable without losing mobility

Track B — Linebackers, Tight Ends

Goal: balanced strength, power, speed, and size.

Sample week:

Day	Session
Mon	Lower body (squat) + neck
Tue	Upper body + speed
Wed	Rest / mobility
Thu	Lower body (deadlift) + COD
Fri	Upper body + power
Sat	Position drills + conditioning
Sun	Rest

Key numbers:

• Squat: 1.6-1.9x BW
• Deadlift: 1.8-2.1x BW
• 40yd: 4.5-4.7 sec
• Vertical: 32-36 in

Track C — Skill Positions (WR, DB, RB)

Goal: acceleration, speed, change of direction, power-to-weight.

Sample week:

Day	Session
Mon	Lower body + power
Tue	Upper body + speed
Wed	Rest / mobility
Thu	Speed + COD
Fri	Upper body + conditioning
Sat	Position drills
Sun	Rest

Key numbers:

• Squat: 1.5-1.8x BW
• Deadlift: 1.7-2.0x BW
• 40yd: 4.3-4.5 sec
• Vertical: 34-40 in

Track D — Quarterbacks

Goal: power, arm strength, durability.

Sample week:

Day	Session
Mon	Lower body + core
Tue	Upper body + arm care
Wed	Rest / mobility
Thu	Power + rotational work
Fri	Upper body + arm care
Sat	Position drills
Sun	Rest

Key numbers:

• Squat: 1.5-1.8x BW
• Deadlift: 1.7-2.0x BW
• Rotational med ball throw: 30-40 ft

Universal Lifts (All Tracks)

Regardless of position, everyone does:

• Back squat
• Front squat
• Deadlift / trap bar deadlift
• Bench press
• Overhead press
• Barbell row / pull-up
• Power clean
• Neck work (2-3x per week)
• Nordic curls (2x per week)
• Single-leg work (2-3x per week)

Off-Season (Weeks 1-12)

Linemen focus:

• Heavy strength: 4-5 sets, 3-5 reps at 85-90%
• Mass: caloric surplus (300-500 cal/day)
• Accessories: carries, sled, neck
• Speed: short sprints only

Skill focus:

• Strength base: 4 sets, 5 reps at 80%
• Power: 5 sets, 3 reps at 75-80%
• Speed: 2-3 sessions per week
• COD: 2 sessions per week
• Body composition: lean mass focus

Sample lineman session (Monday):

• Back squat: 5x3 @ 87%
• Romanian deadlift: 3x6 @ 75%
• Farmer carry: 4x20m heavy
• Neck harness: 3x15 each direction
• Calf raise: 3x12

Sample skill session (Monday):

• Back squat: 4x5 @ 80%
• Trap bar deadlift: 3x5 @ 80%
• Box jumps: 4x5
• Nordic curl: 3x5
• Copenhagen plank: 3x20 sec

Pre-Season (Weeks 13-16)

• Reduce main lift volume to 3 sets
• Keep intensity (RPE 8)
• Increase position-specific work
• Increase speed and COD work
• Sport-specific conditioning
• Deload 2 weeks before season

In-Season

Goal: maintain strength, prevent injury.

Weekly structure: 2 lifts + practices/games

Monday — Full Body A:

• Back squat: 2x3 @ 85%
• Bench press: 2x3 @ 85%
• Row: 2x5
• Neck work: 2x15 each direction
• Nordic curl: 2x5

Thursday — Full Body B:

• Deadlift: 2x3 @ 85%
• Overhead press: 2x3 @ 80%
• Pull-up: 2x5
• Single-leg work: 2x8
• Copenhagen plank: 2x20 sec

Rules:

• 45 min max per session
• No soreness-inducing work
• No max sprints in-season — practice provides that
• Neck work every session
• Sleep 8-9 hours

Progression Rules

Off-season:

• Add 5-10 lbs per week to main lifts (linemen can add 10-15)
• Add volume every 3-4 weeks
• Deload every 6-8 weeks

Pre-season:

• Maintain main lift loads
• Increase position-specific work
• Deload 2 weeks before season

In-season:

• Hold the weights steady. No PRs.
• Deload every 4-6 weeks

Testing

Test at start and end of off-season, and mid-season:

Test	Metric
40-yard dash	Time
10m sprint	Time
Vertical jump	Height
Broad jump	Distance
5-10-5 shuttle	Time
Back squat	3RM or 5RM
Deadlift	3RM or 5RM
Bench press	3RM or 5RM
Power clean	3RM
Bodyweight	Weight

Common Pitfalls

• Training like everyone else. A receiver should not train like a lineman.
• Skipping neck work. Concussion risk increases without it.
• No Nordic curls. Hamstring injuries end seasons.
• No single-leg work. Knee injuries are the most common serious injury.
• Too much conditioning. Football is short bursts, not distance.
• Maxing out in-season. Never do this.
• Ignoring body composition. Weight matters per position.

When to Switch

• After off-season: transition to pre-season
• After pre-season: transition to in-season
• After in-season: 2-4 weeks of rest (especially if you had a collision-heavy season)

Journal

Uses the Training Log — Football template. Track position, phase, lifts, power, speed, and injury prevention work.

Related Resources

• Football Training (concept)
• Sport-Specific Training (concept)
• Sport-Specific Program README
• Power (concept)
• Speed (concept)