Football Preparation Program
Alessandro Gonzalez
Football , Strength & ConditioningHis Strength Performance: An 8-Week Football Preparation Program
Train with purpose. Compete with conviction.
Experience What It Truly Takes to Prepare for a Football Season
This is a structured, four-day, eight-week off-season program that gives you an inside look at what real football preparation demands. Every phase is designed to improve your work capacity, build lean muscle, increase strength, and develop explosive power, so you arrive at camp ready to compete.
Who This Program Is For This program is built for high school and collegiate football players who are currently out of season. It is not designed to be run alongside an active sports season.
Ideal training windows:
Winter Launch: Not playing a winter sport? Start the new year and build a strong foundation heading into Spring Ball.
Summer Preparation: Use June and July to peak for August camp.
Our Foundation
His Strength Performance is a faith-based program. We believe training is more than physical preparation. It is an act of stewardship, discipline, and gratitude for the abilities you've been given. Every rep is an opportunity to build character alongside strength, and to honor God with your effort, your attitude, and your consistency.
“Whatever you do, work at it with all your heart, as working for the Lord.” (Colossians 3:23)
Ready to Begin?
Commit to eight weeks. Trust the process. Show up, work hard, and let the results speak for themselves.
Here is the weekly structure of the program (field days that would include speed, agility, and conditioning work are not attached):
Monday: Lower Body Day 1
Tuesday: Upper Body Day 1
Wednesday: Active Recovery/Rest
Thursday: Lower Body Day 2
Friday: Upper Body Day 2
Saturday: Active Recovery
Sunday: Rest
Here is the training block sequence:
2 Weeks: General Physical Preparedness
2 Weeks: Tempo
2 Weeks: Strength
2 Weeks: Power
This FULL BODY Program is built around 2 lower body days and 2 upper body days each week.
A1
90/90 Hip Switch
2 x 8-10
A2
World's Greatest Stretch
2 x 5
A3
Cossack Squat
2 x 5
A4
Bodyweight SL RDL w/ Reach
2 x 5
B1
KB Goblet Squat
15, 12, 10
B2
Deadbugs
3 x 10
C1
Split Squat ISO
3 x 30
C2
Single Leg KB RDL
3 x 10
D1
TRX Hamstring Curls
3 x 12
D2
Couch Stretch (Hip Flexors)
3 x 0:10
E1
KB Farmer's Carry
3 x 25
E2
Copenhagen Plank
3 x 20
A1
Scap Push-Up
2 x 8
A2
Quadruped T Spine Rotation
2 x 6-8
A3
Bear Plank to Pike
2 x 5
A4
Band Pull-Apart
2 x 12-15
B1
Push-Up
3 x 8
B2
Band Single Arm Row
3 x 10
C1
Dead Hang
3 x MAX
C2
Single Arm KB Press
3 x 8
D1
DB Bench Press
3 x 10
D2
Inverted Row
3 x 00:20
E1
Push Press
3 x 10
E2
Single Arm Farmer Walk
3 x 25
A1
1/2 Kneeling KB Windmill
2 x 5-8
A2
Cossack Squat
2 x 5-6
A3
KB Halo
2 x 8
A4
Transverse Lunge
2 x 4-5
B1
Single Arm Overhead KB Squat
8, 10, 12
B2
Single Leg Glute Bridge
3 x 20
C1
BB Lateral Lunge
3 x 10
C2
Laying Lateral Leg Raises
3 x 10
D1
Half-Kneeling Med Ball Chop
3 x 8
D2
Single Leg Hip Thrust
3 x 10
E1
Walking Lunges
3 x 40
E2
Bear Crawl
3 x 20
A1
Cat Cow Stretch
2 x 5
A2
Prone Swimmers
2 x 8
A3
DB External Rotation
2 x 15
A4
Scap Push-Up
2 x 10-12
B1
Barbell Bench Press
3 x 12
B2
Prone Y's, T's
3 x 10
C1
Single Arm DB Row
3 x 10
C2
DB Half Kneeling Single Arm Overhead Press
3 x 10
D1
BB Pullups
3 x 12
D2
Wall Slides
3 x 10
E1
Inverted Row
3 x 30
E2
Push-Up
3 x 10
Alessandro Gonzalez
Alessandro "Dro" Gonzalez has been a strength & conditioning coach since 2020. Dro has experience training athletes at the highest levels from the NFL, MLB, and Power 4 Conference schools. Dro has also worked extensively with high school and youth athletes in the private sector and in the public school system. Dro has trained hundreds of professional, collegiate, high school, and youth athletes.
Go chase it and train to be the best version of yourself come game time!
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