Football - Summer Strength & Conditioning Program

Strength & Conditioning by Coach Carillo

Football
Coach
Joe Carillo

This summer off season/ pre-season football program is designed to prepare athletes for the upcoming season. It includes 4 sessions per week. The program is designed for football players with intermediate to advanced experience in the weight room.

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbell // Bench
Recommended
Resistance Bands
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

40 yard Strides

1 x 5

B

Falling Starts

1 x 5

C

Box Jump

3 x 3

D

Power Clean

3 x 5

E1

Barbell Bench Press

3 x 5

E2

Bulgarian Split Squat

2 x 8

F1

Barbell Row

2 x 10

F2

MB Side Throw

2 x 10

Monday
Week 1 Day 2

A

Single Leg Broad Jump & Land

3 x 4

B

T Drill with Side Shuffle

4 x 1

C1

Weighted Pull Ups

3 x 6

C2

Shoulder extension, external rotation

3 x 15

D1

1/2 Kneeling Landmine Press

2 x 10

D2

DB Lateral Lunge

2 x 10

E

Glute-Ham Raise

2 x 10

Wednesday
Week 1 Day 4

A

40 yard Strides

1 x 5

B

Falling Starts

1 x 5

C

Box Jump

3 x 3

D

Power Clean

3 x 5

E1

Barbell Bench Press

3 x 5

E2

Bulgarian Split Squat

2 x 8

F1

Barbell Row

2 x 10

F2

MB Side Throw

2 x 10

Thursday
Week 1 Day 5

A

Single Leg Broad Jump & Land

3 x 4

B

T Drill with Side Shuffle

4 x 1

C1

Weighted Pull Ups

3 x 6

C2

Shoulder extension, external rotation

3 x 15

D1

1/2 Kneeling Landmine Press

2 x 10

D2

DB Lateral Lunge

2 x 10

E

Glute-Ham Raise

2 x 10

Coach
coach-avatar Joe Carillo

Certified Strength and Conditioning Specialist. Head Strength and Conditioning Coach - High School

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Strong athletes are healthier athletes!

Start now so you can be prepared in the fall for the grueling football season! Stronger athletes are healthier athletes. Focus on movement quality and train with intent!

Get Football - Summer Strength & Conditioning Program
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Football - Summer Strength & Conditioning Program