8 Week Offseason - Strength
Scott Leech Training
FootballThis isn’t a workout plan. It’s a decision.
A decision to stop coasting. To stop guessing. To stop showing up unprepared.
This is the program for athletes who are done being average and ready to train like it matters.
WHAT THIS IS
This is an 8-week, high-intensity offseason training program built for football players who want to actually change what shows up on the field.
Not just look better in the mirror. Not just feel tired after lifts.
But move faster, hit harder, and show up different when it counts.
This is the same style of training used with high-level football players who take development seriously. It’s structured. It’s progressive. It’s demanding. And it works.
WHO THIS IS FOR
This program is for athletes who:
• Want real results, not recycled Instagram workouts • Are tired of guessing what to do in the weight room • Want to get faster, stronger, and more explosive • Are willing to train with intent and intensity • Understand that progress requires discipline
If you want “easy,” this isn’t it. If you want results, you’re in the right place.
WHAT YOU’LL TRAIN
This program is built around how football athletes actually move.
You’ll train:
Strength that carries over to the field
Explosive power and force production
Core strength and durability
Conditioning that transfers to game speed
Legs that will need new jeans when the program is done.
Everything has a purpose. Every exercise earns its spot.
WHAT MAKES THIS DIFFERENT
This is not a random collection of workouts.
It’s a progressive system built around:
A systematic weekly layout Planned intensity waves Intentional exercise selection Clear progression from week 1 to week 8
No guessing. No overcomplication. Just work that builds week after week.
WHO IT’S FOR
• High school athletes preparing for the next season • College players attacking the offseason • Serious lifters who want performance • Anyone tired of wasting training cycles
If you’re willing to show up and work, this program will meet you there.
Prep
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)
Prep
B
Athletic Development - D1P1
3 Rounds: A Switch and Stick x 10e -1/2K Medball Side Twist Pass (6-8lbs) x10e -Hurdle Jump + Stick x5 -Bear Position Hold x :30
C1
Barbell Back Squat
10, 7, 5, 3 @ 50, 55, 65, 75 %
C2
90/90 Hip Flip
3 x 10
D
Front Squat
4 x 5 @ 40, 50, 50, 50 %
E1
2 DB RDL
10, 20
E2
2DB Split Squat
30, 60
E3
Band Hamstring Curl
10, 20
E4
GHR Back Extension
10, 20
F
Interval Conditioning #1
1 x 8
Conditioning
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
2 Way Go
1 x 1
B2
Lateral Bear Crawl (Slow)
B3
Partner Resisted Bear Crawl F/B
1 x 10
C
Trapbar or 2DB Jump
4 x 3 @ 45, 45, 50, 50 %
D1
Barbell Bench Press
10, 5, 5, 5 @ 50, 65, 65, 65 %
D2
Kneeling Plate Drops
3 x 5
E1
ISO Chin Up Hold
2 x 6
E2
2DB Curl
2 x 20
E3
1 DB Row
10, 20
E4
Tricep Dips
10, 20
E5
2 DB Carry
2 x 60
F
Interval Conditioning #1
1 x 8
Prep
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)
Prep
B
Athletic Development - D3P1
3 Rounds: -Shuffle + Sprint (5yds) x1e -Medball Front Twist Pass (6-8lbs) x8e -Rotational Long Jump x2e -Scap Pushup x10
C1
Barbell Back Squat
10, 7, 7, 7 @ 50, 55, 60, 65 %
C2
Sidelying Hip IR
3 x 5
D
Front Squat
4 x 5 @ 45, 50, 50, 50 %
E1
1DB SL RDL
10, 20
E2
Copenhagen Hip Dip
2 x 10
E3
Banded TKE Stepdown
2 x 10
E4
Seated 1DB SL Calf Raise ISO
30, 60
F
Interval Conditioning #1
1 x 8
Conditioning
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
1 Man Lead - Shuffle Cross Run
1 x 2
B2
Bear Hold to Hip Roll
B3
Lateral Bear Jump
1 x 5
B4
5 - 10 - 5 Head to Head
1 x 2 @ 10
C
Floor Clean Pull
4 x 3 @ 55, 55, 60, 65 %
D1
2 DB Bench Press
3 x 10
D2
Sidelying Adductor Liftoff
3 x 6
E1
Chin Up
6, MAX
E2
1/2K 1 DB OH Press
10, 20
E3
Feet Elevated Pushups
2 x 20
E4
2DB Rear Delt Fly
2 x 20
F
Pullup Bar Dead Hang
2 x 60
G
Interval Conditioning #1
1 x 8
A
Recovery Mobility
Scott Leech
Creator of Team Gridiron Warrior and Division 1 Director of S&C
