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Build the foundation for your athletic performance! Increasing relative strength (maximum strength in relation to bodyweight) will have the biggest impact on performance. Therefore we set evidence based standards for basic relative strength levels. These are a Backsquat (Parallel) with an additional load of 1,2x Bodyweight and a Bench Press with additional load of 1,0x Bodyweight for 1 repetition. So if you weigh 80kg you should be able to back squat ±96kg and bench press 80kg!  This template is designed to lay an optimal foundation by reaching those standards. We highly recommend to reach the described strength levels before progressing to more advanced templates like the senior or pro template!

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Skill (Freshman) Off-Season 1

4 Weeks progressive Strength/Hypertrophy Training.

Block 1 - 4 Weeks

Repeat the last 3 weeks of Block 1 with higher intensity/RPE. Than you have 1 reload week to recover and prepare for the next Phase!

Block 2 - 3+1 Weeks

As a Senior you have already a solid foundation of relative strength! The goal of this "Off-Season 1" phase is to regain that strength and muscle mass you may lost last (post-)season. Furthermore we will push you to reach our Elite Standards of a 1,6 - 1,8x Bodyweight Squat and a 1,25 - 1,5x Bodyweight Bench Press. These strength levels have the best carryover to on-field activities like jumping, cutting, blocking and sprinting!

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Skill (Senior) Off-Season 1

Block 1 - 4 weeks

Repeat the last 3 weeks with more weights/intensity. Than you have 1 reload week to recover and prepare for the next phase!

Block 2 - 3+1 weeks

As an Elite you can squat 1.6 - 1.8x (or more) and bench press 1.25 - 1.5x (or more) of your bodyweight. This gives you the foundation for the most advanced training methods and exercises presented in this template. The first block of this phase is dedicated to regain muscle mass and strength. The second block prepares you for the intense Power exercises in Off-Season 2!

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Skill (Elite) Off-Season 1

3 weeks of maximum strength training + 1 deload week to recover (important!).

Block 1 - 3+1 weeks

Repeat the last block, but try to start with more weight/higher intensity in each workout.

Build the foundation for your athletic performance! Increasing relative strength (maximum strength in relation to bodyweight) will have the biggest impact on performance. Therefore, we set evidence based standards for basic relative strength levels. These are a Backsquat (Parallel) with an additional load of 1,2x Bodyweight and a Bench Press with additional load of 1,0x Bodyweight for 1 repetition. So if you weight 100kg you should be able to back squat at leat 120kg and bench press 100kg!  This template is designed to lay an optimal foundation by reaching those standards. We highly recommend to reach the described strength levels before progressing to more advanced templates like the senior or pro template!

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Line (Freshman) Off Season I

As a Senior you already have a solid foundation of relative strength! The goal of this "Off-Season 1" phase is to regain that strength and muscle mass you may have lost in the past (post-)season. Furthermore, we will push you to reach our Elite Standards of a 1,6 - 1,8 x Bodyweight Squat and a 1,25 - 1,5 x Bodyweight Bench Press. These strength levels have the best carryover to on-field activities like jumping, cutting, blocking and sprinting!

Line (Senior) Off Season 1

As an Elite you can squat 1.6 - 1.8 x (or more) and bench press 1.25 - 1.5 x (or more) of your bodyweight. This gives you the foundation for the most advanced training methods and exercises presented in this template. The first block of this phase is dedicated to regain muscle mass and strength. The second block prepares you for the intense Power exercises in Off-Season 2!

Line (Elite) Off Season 1

Build the foundation for your athletic performance! Increasing relative strength (maximum strength in relation to bodyweight) will have the biggest impact on performance. Therefore we set evidence based standards for basic relative strength levels. These are a Backsquat (Parallel) with an additional load of 1,2x Bodyweight and a Bench Press with additional load of 1,0x Bodyweight for 1 repetition. So if you weigh 80kg you should be able to back squat ±96kg and bench press 80kg!  This template is designed to lay an optimal foundation to reach those standards. We highly recommend to reach the described strength levels before progressing to more advanced templates like the senior or pro template!

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Big Skill (Freshman) Off Season 1

setting a foundation for the upcoming more specalized blocks

Exercises now get more advanced, reps drop and we start to focus on using more and more intensity in your training

Block 2 - 3 +1 weeks

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Big Skill (Senior) Off Season 1

Block 2 - 3 + 1 weeks

Big Skill (Elite) Off Season 1

With the strength foundation you've built in the first phase of the Off-Season you can progress now to more maximum strength (first 4-week block) and power training (second 4-week block). Still have in mind, that you profit the most from basic training methods! We can't stress this enough. Save the advanced training methods for the next Off-Season to optimally develop as an athlete and football player. Impatience will limit your overall progress over the next years!

Line (Freshman) Off Season 2

In this second phase of your off-season you will train with some advanced training methods. These Methods are highly demanding and its very important that you have a good strength base of at least 1.6 x Bodyweight! The weekly structure changes, so you do an Upper Body workout on the day before your Lower Body workout.

Line (Elite) Off Season 2

In this second Off-Season phase you will do gradually more Power Training. After the last Reload-Week you will be fresh and ready to make great use of your new strength levels. Have in mind, that you still want to become stronger (especially in the first 4-week block) and that the last week should be a Deload week (half volume, same intensity) so you will be recovered when team practice starts.

Line (Senior) Off Season 2

Block 1 - 3 + 1 weeks

Block 2 - 3 + 1 weeks (copy 1)

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Skill (Senior) Off-Season 2

Strength/Power Block. IMPORTANT: The Upper Body Session should always be on the day before the Lower Body Session!

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Big Skill (Freshman) Off Season 2

still focussing on building the strength foundation!

Block 1 - 3 + 1 Weeks

we're adding more and more a power focus towards the season

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Big Skill (Senior) Off Season 2

Strength work added with some power work!

We're adding more and more power work into your workout - time to have fun!

Big Skill (Elite) Off Season 2

A more and more strength to power focussed block with increasing specificity

Block 1 - 3 +1 weeks

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Skill (Freshman) Off-Season 2

Block 2 - 3 +1 Week

In this second phase of your off-season you will train with some advanced training methods like Cluster Sets, Complex and supramaximal eccentric training. These Methods are highly demanding and its very important that you have a good strength base of at least 1.6x Bodyweight! The weekly structure changes, so you do an Upper Body workout (with some lower body speed/power exercises) on the day before your Lower Body workout.

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Skill (Elite) Off-Season 2

3 weeks of Strength/Power training + 1 deload week to recover (important!).

Repeat the last 4 weeks but use more weight/higher intensity on every exercise!

Line (Freshman) Pre-Season

Block 1

Line (Elite) Pre-Season

Line (Senior) Pre-Season

During the Pre-Season you have to combine football practice and your gym work. Because of this workload we have reduced the number of exercises in each workout. So you are fresh enough for football practice while getting stronger at the same time! 

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Skill (Freshman) Pre-Season

As you enter the Pre-Season it is important to balance your football workouts with your gym work. To stay as fresh as possible we reduced the overall workload: You will have 3 gym sessions and less exercises per workout! Don't get fooled by your ego to do more. Focus on the main lifts and get stronger while staying fresh for football practice!
And because every team starts their In-Season at different times we installed weekly changing mini cycles. You will work one weeks on max strength and than one weeks on Power. This model guarantees to switch from Pre-Season Training to In-Season Training in top shape.

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Skill (Senior) Pre-Season

Rotation between one week of Maximum Strength and one week of Power Training with reduced overall workload.

Weekly changing Mini Cycles

In the Pre-Season the regular football practice restarts. You need to make sure to be as fresh as possible on the field. This is why we reduced the overall gym work by going down to 3 workouts/week and less exercises per workout. Just go in the gym, focus on the main lifts and go home to recover!
Additionally we designed weekly changing Mini-Cycles because every team has different Season schedules. It doesnt matter if your Pre-Season is 6, 7 or 9 weeks. You rotate through these Mini-Cycles and switch to the upcoming In-Season Plan as soon as your Season starts!

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Skill (Elite) Pre-Season

Weekly changing Mini-Cycles

During the Pre-Season you have to combine football practice and your gym work. Because of this workload we have reduced the number of exercises in each workout. So you are fresh enough for football practice while getting stronger at the same time!

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Big Skill (Freshman) Pre-Season

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Big Skill (Senior) Pre-Season

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Big Skill (Elite) Pre-Season

The goal of this plan is ideally to improve or at least maintain your performance over the course of the football season. For this you will get two strength training sessions per week if you have games on the weekend and a third optional session for bye weeks.

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Line (Freshman) In-Season

Block 2

Block 3

Block 4

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Line (Senior) In-Season

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Line (Elite) In-Season

During the In-Season you should have just one goal in mind: Keeping your football performance on the highest level possible! From a physical standpoint it means to preserve the athletic capacities (like max strength and power) you've developed over the last months. Preserving means to keep those capacities on a nearly maximum level, but at least to 90% of your maximum at the end of the season. You will be amazed how little training is necessary to accomplish that goal. Usually working out 2 times/week is ENOUGH and you can focus on football and recovery!