Kyle Kitchens
Football , Functional Fitness🏈 12-WEEK OFFSEASON FOOTBALL PERFORMANCE PROGRAM
BUILD STRENGTH. DEVELOP POWER. DOMINATE THE FIELD.
Take your game to the next level with a 12-week strength and conditioning program designed for football players at all positions.
WHAT YOU'LL DEVELOP:
- 💪 Strength & Muscle Development
- ⚡ Explosive Power & Athletic Performance
- 🔥 Game-Ready Conditioning
- 🏋️ Stability & Isometric Strength
- 🧘 Mobility & Injury Prevention
PROGRAM DETAILS:
- 12 Weeks | 3 Days Per Week
- 36 Structured Workouts
- Progressive Strength & Power Training
- Full Gym Access Recommended
- Intermediate Level
THE GOAL:
Become stronger, more explosive, better conditioned, and ready for the upcoming season.
🏈 THE WORK STARTS IN THE OFFSEASON. THE RESULTS SHOW ON GAME DAY.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Med ball chest pass to the floor
3 x 6
A2
Hang Clean
4 x 3
B
Bench Press
3 x 6
C
Lat Pulldown
3 x 8
D
Incline DB Bench Press
3 x 8
E
Seated Cable Row
3 x 10
F1
Plank
2 x 0:15
F2
Cable Facepull
2 x 12
G
Dead Bug
2 x 8
H
Assault Bike
5 x 0:15
A1
Broad Jump
3 x 2
A2
Push Press
3 x 5
B
Back Squat
3 x 8
C1
Romanian Deadlift
3 x 8
C2
Reverse Lunges
2 x 8
D
Hip Thrust
3 x 10
E1
Wall Sit
2 x 0:20
E2
Calf Raise
2 x 15
E3
Paloff Press
2 x 10
F
Rowing
5 x 250
A1
Lateral Bound
3 x 4
A2
Med Ball Rotational Throw
3 x 5
B
Power Clean
3 x 3
C1
Trap Bar Deadlift
3 x 8
C2
Lateral Lunge
2 x 8
D
DB Bench Press
3 x 10
E1
Seated DB Press
2 x 8
E2
DB Front Raise
2 x 8
E3
DB Lateral Raise
2 x 8
E4
DB Reverse Fly
2 x 8
F
Treadmill Work
6 x 15
