Football (Phase 1)

Coach Corsini

Football

Coach

Dominic Corsini, MS, MEd, CSCS

Welcome to Football (Phase 1) Training! This program is designed to promote hypertrophy, increase strength, improve power and enhance your conditioning. The program is modeled after NCAA Division 1 programming and is intended for pre-season use. Please follow all set and rep requirements, and always remember to maintain proper form!

$15

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Hypertrophy

Bigger, faster, stronger usually wins. Adding lean mass helps you break tackles, shrug off defenders, and become more difficult to control. Increase your impact on the field!

Strength

Increasing strength brings many benefits. Pushing your opposition around and avoiding injury are just a few. Get stronger with science-based program design!

Power

Being powerful and explosive doesn't just happen, you have to train for it. Build the explosiveness to beat edge defenders, shoot through gaps in the line, and dominate your competition!

Features

Programming 3 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Standard gym equipment required

Sample Week

Week 1 of 4-week program

Monday

Week 1 Day 2

Pillar Prep Series 1

1 x 10

Heroic Warm-up

1 x 10

LINEAR SPEED ACCELERATION

4 x 10

Two-Foot Lateral Hurdle Jumps to a Run

2 x 5

Medicine Ball Kneeling Slam

3 x 5

DB Bench Press

3 x 8

Weighted Pullups

3 x 8

Half-Kneeling DB Shoulder Press

3 x 8

1-Arm DB Row

3 x 8

Close Grip Bench Press

3 x 8

Band Rotations

3 x 8

Hammer Curl

3 x 8

LATERAL SHUFFLE TO CUT AND ACCELERATE

2 x 5

Tuesday

Week 1 Day 3

Pillar Prep Series 2

1 x 10

Heroic Warm-up

1 x 10

Multidirectional Acceleration Series 2

4 x 2

Lateral Bound to Hop

3 x 5

Med Ball Rotational Throw

3 x 5

Trap Bar Jumps

3 x 3

Front Squat

4 x 8

Barbell Hip Thrust

4 x 8

DB Lateral Lunge

3 x 8

Core Active Straight Leg Raise

3 x 10

Jump Rope Series

6 x 30

Thursday

Week 1 Day 5

Heroic Warm-up

1 x 10

Multidirectional Acceleration Series 1

2 x 5

DB Snatch

3 x 3

Plyo Push-Up

3 x 5

Incline Bench Press

3 x 8

Supinated Grip Barbell Row

3 x 8

DB Shrug

3 x 8

Preacher Curls

3 x 8

Skull Crushers

3 x 8

Shuttle Run

3 x 120

Friday

Week 1 Day 6

Pillar Prep Series 1

1 x 10

Movement Prep Series 1

1 x 10

Flying 40s

1 x 4

Box Jump

3 x 5

Medicine Ball Throw w/ Switching Split Squat Jumps

3 x 5

Romanian Deadlift (RDL)

3 x 8

Box Squat

3 x 8

Standing Hip Abduction

3 x 8

Banded Hip Adduction

3 x 8

1-mile Run

Coach

More from Coach Corsini

Dominic Corsini, MS, MEd, CSCS

Coach Corsini is a USA Hockey Certified Coach, holds advanced degrees/certifications in Biology, Sports Counseling, Leadership, Strength and Conditioning, and is Safe Sport trained. He has taught human anatomy/physiology and biological science for over 20 years and currently trains athletes from various sports and backgrounds as his personal clients.

Leave nothing to chance

Sport performance training is more advanced today. What does your programming look like? Is it from decades ago, based on limited understanding of human performance? Or is it cutting edge? When it comes to next season, leave nothing to chance and train

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