THE Offseason 24'

SPRNTD

Football
Coach
Corey Chapman MSc, CSCS

The Offseason that you need to elevate your game next season!

A 16 week progressive program designed to build size & strength, and improve explosive power specific to football.

Block 1 - General Physical Preparedness

This is where we start to rebuild by adding size, strength, and aim to prepare your body for the demands of the rest of the offseason

Block 2- Max Strength

As we continue to add size, we use this block to focus on football specific strength

Block 3- Explosive Power

This is where we put everything together to create the explosive power and speed that you need to dominate on the field next season

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Progressive programming
Exercise difficulty and intensities increase throughout the program
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Everything you need, right on your phone
Instructions, descriptions, and video demonstrations can all be found in the app
Features
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Programming 3 days per week
Daily 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
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going through an app.
Equipment
Required
Barbell // Dumbbells // Plyo Box // Resistance Band
Recommended
Trap Bar
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Sample Week
Week 1 of 16-week program
Sunday

A1

Goblet Squat

2 x 20 @ 6

A2

Stability Crawl (forwards)

2 x 20

A3

Romanian Deadlift

2 x 20 @ 6

A4

Lateral Stability Crawl (Left)

2 x 20

A5

DB Rear Foot Elevated Split Squat

2 x 20 @ 6

A6

Arch to Hollow Rolls

2 x 20

A7

DB Rear Foot Elevated Split Squat

2 x 20 @ 6

A8

Stability Crawl (backwards)

2 x 20

A9

Weighted Sit Up

2 x 20

A10

Lateral Stability Crawl (Right)

2 x 20

B1

Incline DB Bench Press

2 x 20 @ 6

B2

DB Farmer's Walk

2 x 30

B3

Bird Dog

2 x 20

B4

DB Farmer's Walk

2 x 30

B5

Feet Elevated Inverted Row

2 x 20

B6

DB/KB Overhead Farmer's Walk

2 x 30

B7

Russian Twist

2 x 40

B8

DB/KB Overhead Farmer's Walk

B9

Back Extension

2 x 20

B10

Bear Stance DB/KB Drag

2 x 20

Tuesday

A1

Back Squat 5:1:3

3 x 6 @ 50 %

A2

Pull-Up 5:1:3

3 x MAX

A3

Plank

3 x 1:00

B1

Bench Press 5:1:3

3 x 6 @ 50 %

B2

Romanian Deadlift 3:0:0

3 x 8 @ 7

B3

Side Plank On Hand

3 x 45

C

4-Way/ Manual Neck

2 x 10

Thursday

A1

Landmine Lateral Lunge

4 x 8 @ 7

A2

1/2 Kneeling Face Pull 3:1:0

4 x 12

A3

Half-Kneeling Anti-Rotation Hold

4 x 0:40

B1

Half Kneeling Landmine Press

3 x 12

B2

Nordic Curl Iso Hold

3 x 20

B3

Barbell Roll Outs

3 x 15

C1

Tricep Pushdown

34, 33, 33

C2

Band Pull-Apart

34, 33, 33

C3

Barbell Bicep Curl

3 x 20

Coach
coach-avatar Corey Chapman MSc, CSCS

With 10 years of professional football experience, Corey understands what football players need for continued physical development.

THE Offseason 24'