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!
A
Pillar Prep Series 1
1 x 10
B
Heroic Warm-up
1 x 10
C
LINEAR SPEED ACCELERATION
4 x 10
D1
Two-Foot Lateral Hurdle Jumps to a Run
2 x 5
D2
Medicine Ball Kneeling Slam
3 x 5
E1
DB Bench Press
3 x 8
E2
Weighted Pullups
3 x 8
F1
Half-Kneeling DB Shoulder Press
3 x 8
F2
1-Arm DB Row
3 x 8
G1
Close Grip Bench Press
3 x 8
G2
Band Rotations
3 x 8
G3
Hammer Curl
3 x 8
H
LATERAL SHUFFLE TO CUT AND ACCELERATE
2 x 5
A
Pillar Prep Series 2
1 x 10
B
Heroic Warm-up
1 x 10
C
Multidirectional Acceleration Series 2
4 x 2
D1
Lateral Bound to Hop
3 x 5
D2
Med Ball Rotational Throw
3 x 5
E
Trap Bar Jumps
3 x 3
F1
Front Squat
4 x 8
F2
Barbell Hip Thrust
4 x 8
G1
DB Lateral Lunge
3 x 8
G2
Core Active Straight Leg Raise
3 x 10
H
Jump Rope Series
6 x 30
A
Heroic Warm-up
1 x 10
B
Multidirectional Acceleration Series 1
2 x 5
C1
DB Snatch
3 x 3
C2
Plyo Push-Up
3 x 5
D1
Incline Bench Press
3 x 8
D2
Supinated Grip Barbell Row
3 x 8
E1
DB Shrug
3 x 8
E2
Preacher Curls
3 x 8
E3
Skull Crushers
3 x 8
F
Shuttle Run
3 x 120
A
Pillar Prep Series 1
1 x 10
B
Movement Prep Series 1
1 x 10
C
Flying 40s
1 x 4
D1
Box Jump
3 x 5
D2
Medicine Ball Throw w/ Switching Split Squat Jumps
3 x 5
E1
Romanian Deadlift (RDL)
3 x 8
E2
Box Squat
3 x 8
F1
Standing Hip Abduction
3 x 8
F2
Banded Hip Adduction
3 x 8
G
1-mile Run
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.
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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