Gridiron Warrior - 12 Week Standalone Program
Scott Leech Training
The Gridiron Warrior Program is a 12-week, game-tested football performance program designed for athletes who want to move better, play harder, and dominate longer.
This isn’t a bodybuilder split in cleats. It’s a fully integrated system for building real, on-field speed, strength, and power — the kind that shows up on Fridays.
Whether you’re training in the weight room, on the field, or in your garage, you’ll have every sprint, lift, and prep session mapped out — delivered straight through TrainHeroic.
What You Get:
12 Weeks of Programming – Structured for football, not aesthetics
Integrated Sprint & Strength Sessions – Built to complement, not compete
Speed Progression – From acceleration to max velocity
Movement Prep & Recovery Work – So you build, not break
Real Coaching Cues – No fluff, just what matters
Mobile Access in TrainHeroic – Every session, every day, right in your pocket
If you’re tired of guessing your way through the offseason —
If you want to train like it actually means something —
This is your plan.
Let’s work.
Acceleration Warmup
A
Acceleration Warmup
Knee Hug - Spider x 10y or 5e Quad Pull x 10y or 5e Reverse Lunge x 10y or 5e Lateral Squat x 10y or 5e Hamstring Scoops x 10y or 10e Hamstring Kicks x 10y or 10e Bent Knee Iron Cross x 5e Rollover to V Sit x 10 Hip Circles x 10/10e SL RDL to Knee Drive x 5e Pushup to Plank x 10 Vertical Pogo 3 x :10 Hands on Hips Jump x 5 A Switch + Hold x 15y A Switch Bouncy x 15y A Switch Triple + Hold x 15y A Switch Triple Bouncy x 15y Skip for Height x 15y Backpedal x 15y Straight Leg Skip x 15y Backwards Open Hip Skip x 15y Lateral Kneeling Start x 1e (5y) Snapdown to Sprint x 2 (10y)
B1
1 Step Projection
1 x 4
B2
3 Step Projection
1 x 2
B3
10y Resisted March
2 x 1 @ 10
C1
Snapdown to 1 - Step Decel
1 x 4
C2
5y Decel (Split Stance)
1 x 2 @ 5
C3
5y Backpedal to Decel
2 x 1 @ 5
D1
Long Jump Test
D2
Single Long Jump
D3
Double Long Jump
Finisher
E
2-4 Reps of one drill depending on time constraints to finish session. See videos for demos. -Cat / Mouse Chase Race -Pushup to Sprint Chase -Curve Cat / Mouse Chase Race -Lateral Head Start Race -Cone Grab to Chase Race -Lateral 2 Gates O v. D -Y - 2 Gates O v. D
Prep
A
Athletic Development - D1P1
3 Rounds: -1/2K FWD Sprint (5 yds) x1e -1/2K Medball Side Twist Pass (6-8lbs) x10e -Hurdle Jump + Stick x5 -Bear Position Hold x :30
B1
Snap Down + Stick
3 x 8 @ 2
B2
90/90 Hip Hold
3 x 30
C1
ECC Goblet Squat
3 x 5
C2
Dead Bug Hold
4 x 30
D1
ECC 2 DB RDL
3 x 5
D2
ECC 1 DB Row
4 x 3
D3
1/2K 1 DB OH Press
4 x 8
A
1v1 3-Blind Mice
1 x 18
B1
Forward / Backwards Bear Crawl (Slow)
2 x 10
B2
Bear Single Arm Switches
1 x 10
C
Hoop Curve Race
1 x 8
D
10x10 Sprint Protocol
2 x 10
Prep
A
Athletic Development - D2P1
3 Rounds: -1/2K Lat. Sprint (5yds) x1e -Medball Slam (4-6lbs) x10 -Lat. Long Jump x3e -Depth Drop x5
B1
ECC 2DB Squat Jump
4 x 3
B2
1/2K Pallof Press Hold
4 x 30
C1
ECC DB Bench Press
3 x 5
C2
1/2K SA Cable Row
3 x 8
D1
ECC Chin Up
3 x 3
D2
Band or Cable Face Pull
3 x 8
D3
ISO Prone I,Y
3 x 2 @ 10
Max Velocity Warmup
A
Max Velocity Warmup
Knee Hug - Spider x 10y or 5e Quad Pull x 10y or 5e Reverse Lunge x 10y or 5e Lateral Squat x 10y or 5e Hamstring Scoops x 10y or 10e Hamstring Kicks x 10y or 10e Seated Piriformis Stretch x 5/5e Hip Flexor w/ Half Moon Reach x 5e Spiderman + Tspine Rot. X 5e A Hold + Switch x 5e Yoga Pushup x 10 Linear Pogo 3 x :10 Lunge Switch Jump x 5e Arms Overhead A Switch + Hold x 10y Arms OH A Switch Bouncy x 10y Arms OH Switch Triple + Hold x 10y Arms OH A Switch Triple Bouncy x 10y Toe Tap Hip Flexor x 10y Toe Tap Single Leg Cycle x 10y e Toe Tap Double Cycle x 10y e Primetime 2 x 15y Buildup to 90% Sprint x 30y
B1
Bent Knee SL ISO
2 x 30
B2
A Switch + Stick
3 x 5
C1
Hurdle Jump + Stick
3 x 8
C2
Hurdle Jump + Bounce
1 x 8
D1
70-80-90-100% Buildup
1 x 1 @ 40
D2
Timed 20Y Dash
2 x 20
A
Modified Oklahoma Drill
1 x 18
B
Partner Resisted Bear Hold
5 x 10
C
Tennis Ball Drop
1 x 18
D
Linear Tempo Runs
1 x 8
Prep
A
Athletic Development - D3P1
3 Rounds: -Shuffle + Sprint (5yds) x1e -Medball Front Twist Pass (6-8lbs) x8e -Rotational Long Jump x2e -Scap Pushup x10
B1
Box Jump
3 x 5
B2
1 Arm DB Carry
3 x 20
C1
ECC Goblet Split Squat
3 x 5
C2
Frog Stretch
3 x 30
D1
Goblet Squat
3 x 8
D2
ECC 1DB Stagger RDL
3 x 3
D3
Lateral Squat
3 x 10
COD Warmup
A
COD Warmup
Knee Hug - Spider x 10y or 5e Quad Pull x 10y or 5e Reverse Lunge x 10y or 5e Lateral Squat x 10y or 5e Hamstring Scoops x 10y or 10e Hamstring Kicks x 10y or 10e Bretzel Stretch x 5e 90 / 90 Hip Flip x 5e Cossack Squat x 5e Lunge Snapdown x 5e Pushup + T-Spine Rotation x 5e Lateral Pogo 3 x :10 Lateral Bound x 5e Shuffle Push to Move x 10y e Crossover Singles x 10y e 4 Way Shuffle x 10y e Carioca x 10y e Lateral Shuffle (5y) to Sprint x 10y e Reactive Shuffle to Sprint x 10y e
B1
Push to Move (5y)
1 x 1 @ 5
B2
Shuffle (5y) to Sprint Back (5y)
1 x 2
B3
Crossover Cadenced (5y)
1 x 1 @ 5
B4
Crossover(5y) to Sprint Back (5y)
1 x 2
C
Lateral Bound + Stick
1 x 8
Finisher
D
2-4 Reps depending on time constraints to finish session. See videos for demos. - Mirror Dodge - 4 Man Mirror Dodge - 4 Cone Box Wave Drill - Box Wave Mirror Drill - 1 Man Lead - Shuffle Cross Run - Faceguard 2 Way Go
Scott Leech
Coach Leech stands out in the S&C World, first hitting the field as a Captain at Springfield College, later going on to earn his Master's Degree in Exercise Science and Sports Studies at his alma mater. He currently is Associate Athletic Director of Strength & Conditioning Coach for The University of Rhode Island. In 2024, URI won their first Conference Championship in 39 years.
No guesswork, no shortcuts-just proven results for athletes who are serious about their game.
Get Gridiron Warrior - 12 Week Standalone Program
Nolan Cooney
NFL Punter
Verified Athlete"Coach Leech is a leader. I’ve had the fortunate opportunity to train with him during NFL off-seasons. He has a passion to improve players' physical abilities without losing sight of the goal to win games on the field or the court. Each year I felt prepared for the season following time with Leech."
Lorenzo Thompson
NFL Offensive Lineman
Verified Athlete"Coach Leech knows how to get you ready. Having trained with him at URI, I came to Cleveland feeling more prepared to compete. He knows how to push you without losing sight of what really matters which is winning on Gameday."
Jordan Donofrio
Asst AD @ Manchester Memorial HS (NH)
Verified Athlete"Scott Leech’s program has been a cornerstone of our off-season training for two years, and our team has never been stronger! The kids see tangible results, boosting their confidence and drive to push harder. (MM HS made Playoffs for first time in 51 years in 2024)."
