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4 Week Prep + Prime

CJO Performance

Football
Coach
Chris O'Neill

Most off-season programs are built for the kid who started months ago. This one's for the rest of you. You know camp's coming. You know you slacked. The only thing that matters now is what you do about it in the next 4 weeks.

We got 4 days a week:

Speed & Lower Body Strength | Agility & Upper Body Strength | Max Velocity Power & Conditioning | Full Body Strength & Contact Prep |

Built off real science backed exercises. Not some random workout thrown together to look hard for the camera. Equipment: Commercial gym access. Barbell, dumbbells, trap bar (or sub), med ball. No turf field by you? Doesn't matter. Sprint and agility work gets done. Grass exists. 4 weeks of real training beats 4 weeks of doing nothing every single time. You'll walk into camp faster, stronger, and more explosive than the version of you that almost skipped this. Coach Chris O'Neill | ACE-CPT, ACE-CES, ACE-SPS | CJO Performance

$39
Get 4 Week Prep + Prime
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Prime Your Body For Camp
Four weeks of structured training beats four weeks of doing nothing every time. You'll show up faster, stronger, and more explosive than the version of you that almost skipped this.
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Real Science, Not Guesswork
Built on evidence-based strength classification — not random workouts thrown together to look hard for the camera. Every session has a purpose.
Features
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Programming 4 days per week
Speed + Lower Body | Agility + Upper Body | Power + Conditioning | Full Body
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Dumbells or Barbells // Field (indoor or outdoor) // Commercial Gym Access
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Sample Week
Week 1 of 4-week program
Sunday
Speed + Lower

A1

Leg Swings

1 x 10

A2

Walking Knee Hug to Lunge

1 x 10

A3

A-Skip

2 x 15

A4

Build Ups

3 x 20

B

3 Point Stance

4 x 10

C

Trap Bar Deadlift

3 x 6

D

Goblet Squat

3 x 8

E

RDL

3 x 10

F

Lateral Lunge

2 x 10

G1

Plank

3 x 0:30

G2

Side Plank

2 x 0:20

Monday
Agility + Upper

A1

Lateral Shuffle

2 x 15

A2

Accel to Backpedal

2 x 15

A3

High Knee Carioca

2 x 15

B1

5-10-5 Pro Agility

1 x 3

B2

Box Drill

1 x 2

C

DB Bench Press

3 x 8

D

1-Arm DB Row

3 x 10

E

DB Shoulder Press

3 x 10

F

Push Ups

2 x 12

G1

DeadBug

2 x 10

G2

Bird Dog

2 x 10

Wednesday
Power + Conditioning

A

High Knees With Forward Travel

2 x 15

B

Straight Leg Bounds

2 x 15

C

Build Ups

3 x 20

D

Med Ball Rotational Throw

3 x 5

E

Box Jump

3 x 5

F

Shuttle Run

1 x 4

Thursday
Full Body

A1

Inchworm Push-Up

1 x 8

A2

WORLD'S GREATEST STRETCH

1 x 6

B

Front Squat

3 x 6

C

Bent Over Row

3 x 10

D

Trap Bar Deadlift

3 x 8

E

Walking Lunges

2 x 10

F

Block Shed

3 x 20

G1

Hanging Knee Raise

2 x 10

G2

High Plank Alt Shoulder Taps

2 x 20

Coach
More from CJO Performance
coach-avatar Chris O'Neill

Chris O'Neill, founder of CJO Performance. A lifelong athlete, Chris brings real experience into every program he builds. ACE Certified Personal Trainer, Corrective Exercise Specialist, and Sports Performance Specialist. Coaches in-person at Velocity Sports Performance and remotely through CJO — building real athletic development, not workouts that look hard for the camera

4 Week Prep + Prime
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