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!

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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!
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Strength
Increasing strength brings many benefits. Pushing your opposition around and avoiding injury are just a few. Get stronger with science-based program design!
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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
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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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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
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Sample Week
Week 1 of 4-week program
Monday
Week 1 Day 2

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

Tuesday
Week 1 Day 3

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

Thursday
Week 1 Day 5

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

Friday
Week 1 Day 6

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
coach-avatar 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.

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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

Get Football (Phase 1)
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Football (Phase 1)