FIT for IT

Football , Strength & Conditioning, Speed, Power Sports
Coach
Jason Dudley

13 weeks (3 months) of quality training to take you athleticism to the next level. The time to set yourself apart is now.  Training can be adjusted for all skill levels.  Don't show up to camp unprepared.  Put the work in now and reap the rewards once you strap your pads back on. 

Features
5 sessions per week
Must use App app to view and log training
Program Training
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Speed
Equipment
Recommended
Basic lifting equipment and any open field.  
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Sample Week
Week 1 of 13-week program
Sunday
Week 1 Day 1

Prep

A

SIP Dynamic 1

See video for demo (lost a bet=cowboy hat) Penguin walk: 10 each leg High knee penguin walk: 10 each leg Lateral rocking squat: 5 each way High knee speed skips: 10 seconds Vertical Hop: 5 each 45 degree bound: 5 each Lateral bound: 5 each

B

Vertical Jump Test

C

Approach Vertical Jump Test

D

Pro-Agility Drill

E

40 Yard Dash

Monday
Week 1 Day 2

Prep

A

SIP Activation 1

See video for demo (I lost a bet to a friend=cowboy hat) Hip rotations: 10 each Plank push-ups: 10 Glute Bridge: 10 Side lying leg lift: 10 each

Prep

B

SIP Activation 2

See video for demo (lost a bet to a friend=cowboy hat) Clam shells: 10 each Supine hip rotations: 10 each way Snow angels: 10 Straight leg sit-ups: 10 Single leg ankle rotations: 10 each Chop & lift from hurdle stance: 10 each 1/2 kneeling ankle mobility: 9 each

C

Front Squat

20, 10, 6, 3, 3 @ 25, 40, 55, 70, MAX %

D

Bench Press

20, 10, 6, 3, 3 @ 25, 40, 55, 70, MAX %

E

Wide Grip Pull-ups

8, 2, MAX @ 50, 75, MAX %

Tuesday
Week 1 Day 3

Conditioning

A

SIP Dynamic 1

See video for demo (lost a bet=cowboy hat) Penguin walk: 10 each leg High knee penguin walk: 10 each leg Lateral rocking squat: 5 each way High knee speed skips: 10 seconds Vertical Hop: 5 each 45 degree bound: 5 each Lateral bound: 5 each

B

300 Yard Shuttle

2 x 1

C

20 m Beep Test

Wednesday
Week 1 Day 4

Prep

A

Mobility Warm-Up 1

Foam Role (30 seconds - 1 minute each) If you don't have a foam role, you can use a rolling pin or anything you can role on, or skip this portion. -Back -Glutes -Hamstrings -Calves -IT Band -Quads Snow Angels: 5 reps Single Leg Lowering: 5 reps each leg Side Lying Trunk Rotations: 5 each side Cats and Dogs: 10 reps Cheetahs: 5 reps Bird Dog Knee to Elbow: 5 each side Sprinklers: 5 each side Hip Flexor Stretch: 30 seconds each side Quad Stretch: 30 seconds each side Supine Hip Stretch: 30 seconds each side Curls Ups: 10 reps RDL Reach (heals up/toes up): 5 reps each Ankle Pumps: 9 each (3 each direction) Stride and Twist: 5 each side Toe Touch to Overhead Squat: 10 reps

B

Active Rest

1 x 30:00

Thursday
Week 1 Day 5

Prep

A

Mobility Warm-Up 1

Foam Role (30 seconds - 1 minute each) If you don't have a foam role, you can use a rolling pin or anything you can role on, or skip this portion. -Back -Glutes -Hamstrings -Calves -IT Band -Quads Snow Angels: 5 reps Single Leg Lowering: 5 reps each leg Side Lying Trunk Rotations: 5 each side Cats and Dogs: 10 reps Cheetahs: 5 reps Bird Dog Knee to Elbow: 5 each side Sprinklers: 5 each side Hip Flexor Stretch: 30 seconds each side Quad Stretch: 30 seconds each side Supine Hip Stretch: 30 seconds each side Curls Ups: 10 reps RDL Reach (heals up/toes up): 5 reps each Ankle Pumps: 9 each (3 each direction) Stride and Twist: 5 each side Toe Touch to Overhead Squat: 10 reps

B

Active Rest

1 x 30:00

Friday
Week 1 Day 6

Prep

A

Mobility Warm-Up 1

Foam Role (30 seconds - 1 minute each) If you don't have a foam role, you can use a rolling pin or anything you can role on, or skip this portion. -Back -Glutes -Hamstrings -Calves -IT Band -Quads Snow Angels: 5 reps Single Leg Lowering: 5 reps each leg Side Lying Trunk Rotations: 5 each side Cats and Dogs: 10 reps Cheetahs: 5 reps Bird Dog Knee to Elbow: 5 each side Sprinklers: 5 each side Hip Flexor Stretch: 30 seconds each side Quad Stretch: 30 seconds each side Supine Hip Stretch: 30 seconds each side Curls Ups: 10 reps RDL Reach (heals up/toes up): 5 reps each Ankle Pumps: 9 each (3 each direction) Stride and Twist: 5 each side Toe Touch to Overhead Squat: 10 reps

B

Active Rest

1 x 30:00

Football Summer Program: Speed, Strength and Power