3DS
Speed, Strength & Conditioning, FootballPhase 1 (Weeks 1-4): Foundation of Power and Speed
Objective: Establish a robust muscular base while simultaneously developing the neural pathways necessary for elite speed.
Phase 2 (Weeks 5-10): Transition to Elite Speed and Power
Objective: Apply the strength developed in Phase 1 into dynamic, explosive movements to elevate athletic performance to elite levels.
Program Overview:
Weeks 1-4: Athletes will undergo a transformation where muscle mass is built with an eye on speed. The goal is to create a foundation that supports explosive movements.
Weeks 5-10: The program shifts towards applying this new strength into speed. This phase is where athletes see significant improvements in how quickly they can move, both on the field and in the weight room.
Coaching Points:
Commitment: Encourage athletes to adhere to the schedule rigorously. Progress in elite speed and strength requires consistency.
Technique: Always emphasize proper form. Speed and power are useless if they lead to injury or inefficient movement.
Recovery: Stress the importance of rest, proper nutrition, and recovery techniques like stretching or foam rolling to prevent overtraining.
Mental Training: Speed is as much mental as it is physical. Visualization, goal setting, and mental toughness exercises should be part of the daily routine.
Adaptability: Regular assessments will be crucial to adjust the program as needed, ensuring each athlete maximizes their potential.
5 sessions per week
Must use App app to view and log training
Program Training
A1
Dynamic Warm Up
1 x 20
A2
Injury Prevention
B
Core Drills 1
C1
Ankle Band Walk
2 x 10
C2
Decel Split Squat Drops
3 x 8
C3
Hamstring Walks
3 x 5
D1
Eccentric Box Squat
4 x 8
D2
Continuous Broad Jumps
4 x 4
E1
Heavy Sled Marches
3 x 10
E2
Full Range Elevated Squat
3 x 10
F1
Single Leg Glute Bridge
3 x 10
F2
KB single leg RDL
3 x 8
F3
DB Step Up
3 x 10
A1
Dynamic Warm Up
1 x 20
A2
Injury Prevention
Strength/Power
B
Core Circuit 2
- Wood Chops = 2 x 15 reps each side - Hanging Leg Raises = 3 x 10 reps (If you cannot do these do hanging knee tucks) - ABC Lifts = 2 sets (Upper or Lower case)
C1
Explosive Push Ups
2 x 8
C2
Dips
3 x 15
C3
Single Arm Hang Clean To Press
3 x 8
D1
DB Incline Press
3 x 12
D2
Lawn Mowers
3 x 10
D3
Straight bar Pull Ups
3 x 8
E1
Leaning Med Ball Press
3 x 8
E2
DB Bicep Curls
3 x 10
E3
Push Ups
1 x 100
A1
Dynamic Warm Up
1 x 20
A2
Injury Prevention
Prep
B
Core Circuit 3
- Bear Crawls = 2 x 30 yds (Forward and back backwards is 1) - Suit Cases = 3 x 20 reps - Bosu Drills (No yoga ball) = 3 sets of 10 each exercise Pushups Side to Side Front to Back Around the world (both ways)
C1
Iso Split Squat
3 x 15
C2
Towel Fascia
C3
Landings
3 x 5
D1
1/4 Squat
4 x 4
D2
Low Pogo + High Pogo
D3
Max Box Jumps
1 x 15
D4
Single leg cycle
1 x 6
D5
Broad to triple jump
1 x 5
E1
Eccentric Nordic Curl
3 x 5
E2
Single Leg Glute Bridge
3 x 10
E3
Fast Twitch Drill 1
3 x 10
F
Side Lunges with weight
3 x 10
A1
Dynamic Warm Up
A2
Injury Prevention
Core Circuit 4
B
- Cable Rotations = 2 x 15 reps each side - Hanging Leg Raises = 3 x 10 reps (If you cannot do lifts do knee tucks) - Table Top Lifts = 3 x 30 seconds
Strength/Power
C
Shoulder Circuit
Light Weight (5 - 10 pounds) 2 sets of 15 reps each - Shoulder Flys (all the way up) - Front Raises (all the way up) - Push Press (all the way up) - Reverse Flys (all the way up) 30 sec rest and then do it again
D1
Straight bar Pull Ups
3 x 8
D2
Plate Shrugs
2 x 10
E1
Regular Hang Clean
3 x 8
E2
Bent Over Row
3 x 10
E3
Med Ball Slam
3 x 8
F1
Back Extension
3 x 8
F2
KB single leg RDL
3 x 8
F3
Single Leg Lateral Jumps
3 x 6
Graceson Littleton
4 Start Texas Commit (Football)
Verified Athlete"From zero stars to top 100 in the nation, this training program didn't just give me skills; it gave me belief. Every session was a step towards proving my worth. I'm excited for my future and grateful to the program that taught me how to train like an elite athlete."
Nathan McNeil
3 Star Iowa Commit (Football)
Verified Athlete"Starting with no offers, the program taught me that stars don't define an athlete, dedication does. Now, with three stars and a D1 offer, I'm looking forward to my college career, knowing this training was the foundation of my success. It's not just about getting noticed; it's about high level preparation."
Bryce Randolph
3 Star Liberty Commit (Football)
Verified Athlete"Doubling my stats and improving my 40 time, this off-season training was a game-changer. It wasn't just about physical stats; it was about mental toughness. Now, as I look towards my future, I'm grateful for every workout that pushed my limits and prepared me for greatness."
Micah Johnson
University of Kansas (Football)
Verified Athlete"Zero stars didn't stop me from earning a D1 spot, thanks to the relentless guidance from coach Damon. This program instilled in me a work ethic that turned doubt into determination. I'm thrilled for what lies ahead, knowing I've been equipped with more than just sports skills."