12 Week Football Program
Mike Boyle Strength and Conditioning
Football , Speed, Plyometrics, Functional Training, Field Sports12-week football strength and conditioning program designed to make you run faster, hit harder, and perform at your peak.
Prep
A
Movement: Foam Roll
Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads
Prep
B
90/90 Hip ER:IR x:30ea Spiderman x :30ea Adductor Rocks x5ea V-Stance Rotations x5ea Standing Ankle Mob x5ea
Prep
C
Movement: Activation/Motor Control Phase 1
2 Leg Hip Lift x5 Floorslide x5 Band Supported Leg Lower x5ea (if no band, unsupported is ok) Supine Hip Flexion Hold 3x :05ea
Prep
D
Movement: Linear Dynamic Warm Up
10yd each exercise: Knee to Chest x10yd Backwards SLDL x10yd 2 Leg Linear Bounce x10yd A Skip x10yd High Knees x10yd Back Pedal x10yd
Speed/Agility
E
Jump/Throw/Sprint Phase 1 Day 1 (4-Day)
- Every throw should be as hard as possible - The focus of the jumps should be on a soft, controlled landing - The sprint is a warm-up for timed sprinting in the next section so it does not need to be 100% 2 rounds: Hurdle Jump w/ stick x5 Standing Chest Pass x10 2pt Stance Sprint x10yd
F
Timed 10yd Sprint
1 x 2 @ 10
G1
Chin Up
2 x 8
G2
Sled March
2 x 8
H1
Goblet Split Squat
2 x 8
H2
Eccentric Slideboard Leg Curl
2 x 6
H3
Half Kneel Row
2 x 8
I1
Half Kneel Inline Lift
2 x 8
I2
1 Leg Bench Hip Lift
2 x 8
J
Tempo Run
1 x 10 @ 15
Prep
A
Movement: Foam Roll
Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads
Prep
B
Hip Rotator x :20ea Wall Quad x:20ea Wall Hip Flexor x:20ea V-Stance T-Spine Rotation x5ea Standing Ankle Mobs x5ea
Prep
C
Movement: MiniBand Series
MiniBand ER x5ea MiniBand Squat x5 MiniBand Walk x 5ea
Prep
D
Movement: Lateral Dynamic Warm Up
10yd in each direction: 2 Leg Medial/Lateral Bounce x10yd ea Lateral Skip x10yd ea Shuffle x10yd ea Carioca x10yd ea
Speed/Agility
E
Jump/Throw/Sprint Phase 1 Day 2 (4-Day)
- Every throw should be as hard as possible - The focus of the jumps should be on a soft, controlled landing 2 rounds: Standing Side Toss x5ea Standing OH Throw x10 Medial/Lateral Hop w/ stick x3ea
F1
DB snatch
3 x 5
F2
Squat jump
3 x 3
F3
Front Plank
2 x 20
G1
Barbell Bench
2 x 8
G2
Side plank
2 x 20
G3
Lat Band Stretch
2 x 20
H1
Half Kneel Alt OH Press
2 x 8
H2
TK Anti Rotation Hold
2 x 15
I1
Shoulder External Rotation
2 x 8
I2
Supine Hip Flexion Hold
2 x 2 @ 5
I3
Pilates Ring
2 x 10
J
Slideboard
3 x 10
K
Bike Sprint
1 x 8 @ 10
Prep
A
Movement: Foam Roll
Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads
Prep
B
90/90 Hip ER:IR x:30ea Spiderman x :30ea Adductor Rocks x5ea V-Stance Rotations x5ea Standing Ankle Mob x5ea
Prep
C
Movement: Activation/Motor Control Phase 1
2 Leg Hip Lift x5 Floorslide x5 Band Supported Leg Lower x5ea (if no band, unsupported is ok) Supine Hip Flexion Hold 3x :05ea
Prep
D
Movement: Linear Dynamic Warm Up
10yd each exercise: Knee to Chest x10yd Backwards SLDL x10yd 2 Leg Linear Bounce x10yd A Skip x10yd High Knees x10yd Back Pedal x10yd
Speed/Agility
E
Jump/Throw/Sprint Phase 1 Day 3 (4-Day)
- Every throw should be as hard as possible - The focus of the jumps should be on a soft, controlled landing - The sprint is a warm-up for timed sprinting in the next section so it does not need to be 100% 2 rounds: Linear Bound w/ stick x5ea Hurdle Hop w/ stick x3ea Standing Chest Pass x10 2pt Stance Sprint x10yd
F
Timed 10yd Sprint
1 x 2 @ 10
G1
TrapBar Deadlift
2 x 8
G2
Ring Rows
2 x 8
H1
1 DB SLDL
2 x 8
H2
X Pulldown
2 x 8
H3
1 Leg Squat
2 x 8
I1
Half Kneel Inline Chop
2 x 8
I2
Glute Ham with Assisted Concentric
2 x 3
J
Tempo Run
1 x 10 @ 15
Prep
A
Movement: Foam Roll
Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads
Prep
B
Hip Rotator x :20ea Wall Quad x:20ea Wall Hip Flexor x:20ea V-Stance T-Spine Rotation x5ea Standing Ankle Mobs x5ea
Prep
C
Movement: MiniBand Series
MiniBand ER x5ea MiniBand Squat x5 MiniBand Walk x 5ea
Prep
D
Movement: Lateral Dynamic Warm Up
10yd in each direction: 2 Leg Medial/Lateral Bounce x10yd ea Lateral Skip x10yd ea Shuffle x10yd ea Carioca x10yd ea
Speed/Agility
E
Jump/Throw/Sprint Phase 1 Day 4 (4-Day)
- Every throw should be as hard as possible - The focus of the jumps should be on a soft, controlled landing 2 rounds: Standing Side Toss x5ea Standing OH Throw x10 Lateral Bound w/ stick x5ea
F1
Hang Clean (Pos. 2)
3 x 5
F2
Squat jump
3 x 3
F3
Front Plank
2 x 20
G1
DB Incline Bench
2 x 8
G2
Side plank
2 x 20
G3
Lat Band Stretch
2 x 20
H1
Push Up
2 x 10
H2
Get Up to Elbow
2 x 3
I1
Shoulder External Rotation
2 x 8
I2
Supine Hip Flexion Hold
2 x 2 @ 5
I3
Pilates Ring
2 x 10
J
Slideboard
3 x 10
K
Bike Sprint
1 x 8 @ 10
Mike Boyle
Michael Boyle is one of the foremost experts in the fields of Strength and Conditioning, and Functional Training. Prior to co-founding MBSC in 1996, Mike served as the Head Strength & Conditioning Coach at Boston University for 15 years. He also served as the Strength & Conditioning Coach for the Boston Bruins, the US Women’s Olympic Ice Hockey Team, and the World Champion Boston Red Sox in 2013.
Mike Boyle Strength & Conditioning is consistently ranked among the best gyms in the world. Take your game to the next level and come see why countless sports legends choose to train with MBSC.
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