Super Semi Pro

Football
Coach
William James

DB Prep program 

Features
5 sessions per week
Must use App app to view and log training
Program Training
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What is this
Using my own experience from over 15+ years as an athlete I've now decided to make my training public to help others out. This allows you to show up and focus on training without having to do any of the thinking. The program will help you become the best player that you deserve to be out there.
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How do I do this
Simply join the team. I will upload my training continuously. All you have to do is to put in the work and be a part of the community.
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Why do I need this?
This made for for the skill position athlete in football. In Europe we have a solid 6 month off-season. A lot of guys don't know how or what to train. I made it my mission to solve that issue for ambitious athletes that want to give themselves the best chance to dominate.
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Outwork your opponent
This program involves short training sessions and higher frequency. This means more reps in the long run to outwork your opponent while using smart programming to avoid injury.
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Join now
And get better with me. You'll have access to me through the TrainHeroic app if there are any questions on technique, drills or general feedback!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 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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Detailed, expert instruction
Whenever you're confused hit me up and I will help you.
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Delivered through TrainHeroic
All done through the TrainHeroic app so you can keep the entire program with you at all times.
Equipment
Recommended
You will needA lot of weight platsBarbellDumbbells or kettlebellsA place to do hill sprints (yes you can do them outside // its what I do year around) A place to do regular sprints (yes // asphalt is fine)
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Prep

A

Sprint warm up

Leg swings forward/backward/side to side x15 each way. Each exercise 1 time, 20m. 1. Straight leg run 2. A-skips 3. B-skip 4. Ankle/calf/knee dribble 5. Straight leg skip 6. Build-up 60m to 80% 7. Build up 60m to 90% 8. 4x 5 step (~10m) kneeling sprint start

B

Hill Sprints

3 x 2 @ 80, 60, 40

C

Hill Sprints

1 x 4 @ 60

Sunday
Week 1 Day 1

Circuit

A

3 Rounds of 25 kcal AirBike 10 Burpees 10 Slow mountain climbers 5 Pull ups then 10 Halo's each way with heavy KB each way

B

Medball vertical squat toss

2 x 6

C

Medball reverse overhead toss

2 x 6

D

Forward medball broad jump

2 x 6

E

Medball SL overhead toss

2 x 6

F

Medball sprint start toss

2 x 6

G

Medball hammer throw

2 x 10

H

Half kneeling medball side toss

2 x 10

I

"Dragon"

3 x 8 @ 33.07 kg

Monday
Week 1 Day 2

Circuit

A

Warm up: 9 min jog for distance as indicated below 3 min light jog 3 min moderate jog 3 min fast jog then 2 rounds of 10 Slow mountain climber stretches 10 side lunges 10 leg swings each leg

B

Agility: Start & Stop

3 x 5 @ 10

C

Heiden jumps

3 x 10

D

5-10-5 Pro Agility

DB Backpedal progression

E

2 reps each direction Backpedal 5-10 yards, if you have a partner then have him break you and throw a ball to you. 1. Backpedal straight backwards and break straight forward (1 break off of each leg) 2. Backpedal straight backwards and break at a 45 (2 times each way) 3. Backpedal straight backwards and break at a 90 (2 times each way) 4. Backpedal straight backwards and break at a 135 (corner route break, 2 times each way) 5. Backpedal straight backwards and break to a 180 & sprint (2 times each way, 1 time man turn, 1 time zone turn). 6. Backpedal straight backwards, break 135, then back to the post (corner/post break). Use a zone turn and a man turn. 2 each way. 7. Backpedal straight backwards, break to the post and then again straight downhill. Walk back after each drill, get about 30-40s of rest between each rep. Increase rest if technique becomes sloppy.

Monday
BTB Power Day 1

Circuit

A

Warm up: 60 kcal row then 3 rounds of 5 inch worms 10 push ups 15 air squats

B

Half kneeling medball side toss

2 x 10

C

Trap bar jump

4 x 5 @ 40 %

D1

Barbell Split Squat Jumps

3 x 6 @ 44.09 kg

D2

DB Push Press

3 x 6 @ 60 %

E1

Barbell Lateral Lunge

3 x 5 @ 70 %

E2

GHD Hamstring Raise

3 x 5

E3

Dumbbell seated deficit calf raise

3 x 10 @ 7

F1

Banded ankle eversion

3 x 15

F2

Banded ankle inversion

3 x 15

Tuesday
Week 1 Day 3

Prep

A

Sprint warm up

Leg swings forward/backward/side to side x15 each way. Each exercise 1 time, 20m. 1. Straight leg run 2. A-skips 3. B-skip 4. Ankle/calf/knee dribble 5. Straight leg skip 6. Boom booms (x2) 7. Straight leg bound 8. Build up 80% x2

B

Tempo runs

2 x 5 @ 60

C

ALTIS Rudimentary Hop Series

1 x 20

Tuesday
Week 1 Day 3

Circuit

A

100 kcal SkiErg then 2 rounds of 20 banded Y raises 20 slow mountain climber stretch

B

Supine sprint position high knee ISO

2 x 2 @ 1:00

C

Deficit Split Squat ISO

2 x 2 @ 1:00

D

Spring ankle 5

2 x 2 @ 1:00

E

Spring ankle 1

2 x 2 @ 1:00

F

DB Renegade Row

3 x 16

G

Tibialis Anterior Raises

3 x 25

H

Copenhagen with DB raises

2 x 1 @ 1:00

I1

Birddog knees off ground

2 x 16

I2

Lateral bear crawl

2 x 20

Thursday
BTB Power Day 1

Circuit

A

Warm up 1k run on assault runner 1k row 2k concept 2 bike then 2 rounds of 10 squat jumps 10 push ups 10 pull ups

B

Drop Step landing

3 x 8

C

Trap Bar Deadlift

4 x 5 @ 75 %

D1

Safety bar bulgarian split squat floating heel

3 x 6 @ 70 %

D2

Static step jump

3 x 4

E1

Back extension ISO hold

3 x 6 @ 0:06

E2

Barbell Roll Outs

3 x 8 @ 7

F

Tall kneeling landmine twist

3 x 10 @ 7

G1

Single leg med ball hamstring curl

3 x 10 @ 7

G2

Offset calf raise

3 x 10 @ 7

Thursday
Week 1 Day 5

Circuit

A

Warm up 1k ski 1k Air bike, only using your arms 1k Air bike As fast as possible (both legs and arms) then 2 rounds of 20 banded Y raises 20 Burpees

B1

Barbell Bench Press

4 x 5 @ 75 %

B2

Chin-Up

4 x 8 @ 75 %

C1

Zottman Curls

3 x 10 @ 7

C2

Elbow touching push ups

3 x 14

D1

DB Lateral Raise

2 x 20 @ 7

D2

DB Reverse Fly

2 x 20 @ 7

Friday
Week 1 Day 6

Prep

A

Sprint warm up

Leg swings forward/backward/side to side x15 each way. Each exercise 1 time, 20 meters. 1. Straight leg run 2. A-skips 3. B-skip 4. Ankle/calf/knee dribble 5. Straight leg skip 6. Build-up 60m to 80% 7. Build up 60m to 90% 8. 4x 5 step (~10m) kneeling sprint start

B

Falling Starts

1 x 3 @ 30

C

Half-Kneeling sprint start

1 x 3 @ 30

D

40 Yard Dash

1 x 2 @ 30

E

Sprint

2 x 2 @ 100

Crossover/Shuffle + breaks

F

1. Shuffle 5-10 yards then break straight downhill. 1 each way 2. Shuffle 5-10 yards break at a 45 downhill, 1 each way. Meaning 1 way "forward" and 1 way "backward" total of 4 reps. 3. Shuffle 5-10 yards break at a 90 1 each way (same as above with directions) 4. Shuffle 5-10 yards break at 135 1 each way (same as above) 5. Shuffle 5-10 yards break to the post and then break straight downhill 6. Shuffle 5-10 yards break to the post and then the corner with a zone turn and a man turn. Rest 45s - 1 minute between each rep. Crossover run between cones 10m Keep your shoulder square, crossover run to each cone continuously for 30 seconds at a 60-70% pace for 3 sets.

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FAQs
Who is this for?
If you are ready to take your training to the next level and get out of your comfort zone. This program is for you.
How do I know if I am ready?
If you've been staying in shape from the previous seasons you are ready to jump right in. Just adjust the intensity to make sure you gradually catch up.
DB Prep Program 12 weeks