Acheev

Football
Coach
Kenny Kallen

4 Week Football Foundational Strength Program.

This Program is the first of 3 to help jump start your off season! This program lays the foundational strength and speed work that you will need to have your best season yet. 

Features
5 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Lift A

Prep

A

Cat/Cow x3 Shoulder CARs x3ea Scapula CARs x3ea T-Spine CARs x3ea Hip CARs x3ea KB Swing 2x10 Groiner Stretch 2x5ea Goblet Squat 2x10

B1

Countermovement Jump

3 x 10

B2

Squat Jump (non-countermovement)

3 x 10

B3

Box Drop

3 x 10

C

Air Squat

5 x 40

D

Lat Pull Down

5 x 0:40

E1

SB Hamstring Curls

3 x 15

E2

Push-ups

F1

DB Farmers Carry

3 x 40

F2

Planks

3 x 1:00

Monday
Week 1 Speed Day 

Conditioning

A

Dynamic Warm-Up (Accel)

Line Hops x20 SL Line hops x10 ea fast feet x10 ea Jog 20yds & Back Back Pedal 20yds & back Trunk Flexion & Extension x 10 Leg Swings x10ea Skip x 20yds & Back Reactive Skip 20yds & Back Backwards Skip 20 yds & back Knee Hugs x10 yds High Knees x 10 yds Quad Stretch x10 yds butt kickers x10 yds Groiner Stretch 10 yds Hop Hop Drop x10 yds hop hop drop to lungh alternating x20 yds Glute Bridege x10 SL Glute bridge x5 ea streaight leg high kicks x10 ea Straight leg shuffle x20 yds straight leg skip x20 yds broad jump x 10 yds SL Broad Jump x 5 ea Quadruped Hip ABD x10 Quadruped Hip Ext x10 5 squat to 10 yd sprint 5 jump squat to 10 yds sprint 5 tuck jump to 10yd sprint

Starting Speed

B

Acceleration Circuit to develop starting speed. Make sure to focus on the quality of the movement. If you want to get faster, you have to practice running as fast as you can. Complete each exercise before moving to the next. Rest as much time as it takes to walk back. If you have the ability film or time your starts so you can measure your progress. 5 Split Squats into 10 yds Sprint x3ea ( BS to sprint) 5 Split Squat Jumps into 10 yd sprint x3ea (SGS to Sprint) 5 Alt Splt Sqt Jumps into 10 yd Sprint x3ea (3 Point stance to sprit Get-Up Sprint 10 yds x3 ( HK to sprint)

Energy System Development

C

Here is where we build our stamina and capacity to do more work. 6x100 yd sprints 75-85% effort *Rest as long as it takes to walk back to start line.

Tuesday
Week 1 Lift B

Performance Prep

A

Cat/Cow x3 Shoulder CARs x3ea Scapula CARs x3ea T-Spine CARs x3ea Hip CARs x3ea Box Jump 2x10 Inchworms 2x5 KB Deadlift 2x10

B1

Hurdle Hops w/Pause

3 x 5

B2

Hurdle Hops Continuous

3 x 5

B3

SL Hurdle Hop with Pause

B4

Single Leg Reactive Hurdle Hop

3 x 5

C

BB Hip Thrust

5 x 40

D

DB Seated OH Press

5 x 0:40

E1

Split Squats

3 x 12

E2

Inverted Row-Knees Bent

3 x 12

F1

Ab Rollout

3 x 12

F2

Sandbag Carry

3 x 40

Wednesday
Week 1 Multi-Directional Movement Day

Conditioning

A

Dynamic Warm-Up (MD Day)

Jumping Jacks x20 Split Jacks x20 Crossover Jacks x20 Highland fling x20 Lateral Line hops x20 SL line hops x10ea jog 20 & back Back pedal 20 & back 5 drop steps each 10yds back pedal to drop step run 1 ea Knee Hug + Lunge 5ea Leg Cradel + Lateral Lunge 5ea Quad Stretch + Curtsy Lunge 5ea Shuffle 20yds & back shuffle shuffle sweep x20yds & back ALT Leg Swings x5ea Double leg overs x5ea SL overs x5ea cariocia x20yds and back squat push lateral x5ea lateral skip 20 yds & back Quadruped SL Hip ABD x5 ea Quadruped SL reach x5ea Side kick thrus x5ea 3 Lateral bounds to 10yd sprint x2ea side

Pro-Shuttle

B

Leg Cast to Hockey Stop x3ea 5 yd sprint to hockey stop x3ea 5 yd sprint to hockey stop to sprint x3ea 5 yd and back sprint x3ea Rest as long as it takes to walk back to starting line. Focus on good quick cuts in and out. Like a ball bounces of a wall. It goes in at 100mph and comes back out at 100mph losing no speed!

Jingle Jangles

C

Focus on using good technique on our cuts. The Sharper the can be when you are tired will give you advantage over opponent. sprint 5 yds & back (rest 1 min) sprint 5 yds back 10 yds back (rest 1 min) sprint, 5,10,15 (rest 1 min) sprint 5,10(rest 1 min) sprint 5 yds & back (rest 1 min)

Thursday
Week 1` Lift C

Performance Prep

A

Cat/Cow x3 Shoulder CARs x3ea Scapula CARs x3ea T-Spine CARs x3ea Hip CARs x3ea Split Squat ISO :30ea Yoga Push-Ups 2x8 Band Pull Aparts 2x15

B1

Broad Jump CM

3 x 5

B2

Broad Jump NCM

3 x 5

B3

Broad Jump Single Leg

3 x 5

C

Push-ups

5 x 40

D

RFESS

5 x 0:40

E1

SB Hamstring Curls

3 x 12

E2

DB Reverse Fly

3 x 12

F1

Side Planks

3 x 0:30

F2

Standing Cable Wood Choppers

3 x 10

Friday
Testing Day

Prep

A

Testing Warm-Up

Testing Day. Make sure to spend some time getting nice a warm so that we can get a true idea of where your performance is at. Jog 20yds an back Backpedal 20 yds and back Trunk Flexion/Extesion x10 Leg Swings x10ea Skip 20yd and back Skip Reactive 20 yds and back Supine Straight leg high kicks x5ea Hip Bridge x10 SL Hip Bridge x5ea Groiner Stretch x5ea hop hop drop 20 yds Hop hop lunge 20 yds shuffle 20yds and back shuffle shuffle sweep 20 yds and back Skip Lateral 20 yds and back Squat Push Lateral 5 ea Split Squat into Sprint x2 Lateral Bound into Sprint x2

B

Sprint

@ 10

C

Pro-Agility Drill

D

Air Squat

@ 0:30

E

Push-Up

@ 0:30

F

Pull-Up

G

Sprint

@ 100

Coach
coach-avatar Kenny Kallen

Football Foundational Strength (Beginner)