Football (Skills) Offseason Phase 1: GPP 2021: Training by Roy Palmer in TrainHeroic

In-Tension Training LLC

Football
Coach
Roy Palmer

Lay the foundation for your best season yet. 

Phase 1 will focus on developing quality movement, speed, strength, mass, conditioning and core strength/stability. 

 

Features
6 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
Field/turfBarbell // dumbells // bands // sleds // med balls
sample week banner image
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Sample Week
Week 1 of 5-week program
Sunday
Acceleration/COD + Lower body lift 

A1

Foam Roll T spine

1 x 0:30

A2

Foam roll glutes

1 x 0:30

A3

Foam roll quads

1 x 0:30

A4

Foam roll hamstrings

1 x 0:30

A5

foam roll calves

1 x 0:30

B1

Jog + Backpedal

1 x 20

B2

Lateral shuffle + arm swing

1 x 20

B3

High Knee Carioca

1 x 20

C1

Walking lunge with reach

1 x 3

C2

Quad pull + reach

1 x 5

C3

Single leg RDL + Reach

1 x 3

C4

Hamstring swipe

1 x 5

C5

Cossack Squat

1 x 10

C6

Split stance hip airplane

1 x 5

C7

Cook hip bridge

1 x 10

C8

Side lying hip abduction

1 x 10

D1

A walk

2 x 15

D2

A march

2 x 15

D3

A-Skip

2 x 15

D4

A switch

2 x 15

E

Wall drill posture hold

2 x 0:10

F

Wall drill load, explode, switch

2 x 5

G

Sled Push

6 x 10 @ 100 %

H

Falling start

3 x 10

I

1/2 kneeling lateral start sprint

2 x 10

J

Single Leg Broad Jump & Land

3 x 3

K

Lateral bound and stick

3 x 5

L

Barbell Hip Thrust

4 x 8

M

Front Foot Elevated Split Squat

4 x 10

N1

Single leg plank

3 x 0:30

N2

Single leg hamstring bridge

3 x 10

O1

Sled march

3 x 20

O2

Backward Sled Drag

3 x 20

Monday
Upper 1

A1

Foam Roll T spine

A2

foam roll lats

A3

Foam roll pecs

B1

Neck CAR

1 x 5

B2

Superman row

1 x 5

B3

Yoga push up

1 x 5

B4

Shoulder handcuffs

1 x 5

B5

Side lying T spine

1 x 5

B6

Cat Cow

1 x 5

C

Tall kneeling med ball chest pass

3 x 8 @ 10 lb

D1

DB Bench Press

4 x 8

D2

1-Arm DB Row

4 x 8

E1

Banded push up

3 x 12

E2

TRX Row

3 x 12

F1

DB Tricep Extension

3 x 15

F2

DB hammer curl to press

3 x 12

F3

6 way shoulder raise

3 x 5

G1

Trap bar farmers carry

G2

RKC plank

3 x 1:00

Tuesday
Low intensity 1

A1

Foam Roll T spine

1 x 0:30

A2

foam roll lats

A3

Foam roll pecs

A4

Foam roll glutes

1 x 0:30

A5

Foam roll hamstrings

1 x 0:30

A6

foam roll calves

1 x 0:30

A7

Foam roll quads

1 x 0:30

A8

foam roll adductors

1 x 0:30

B1

Bodyweight kang squat

1 x 10

B2

Deep squat + dorsiflexion

1 x 10

B3

Worlds greatest stretch

1 x 5

B4

Adductor Rockback

1 x 5

B5

90/90 seqeunce

1 x 5

B6

Prone Scorpion

1 x 5

B7

Cobra stretch

1 x 0:30

B8

Childs pose

1 x 0:30

C

Eyes closed single leg balance

3 x 0:30

D1

Extensive forward hops

2 x 10

D2

Extensive lateral hops

2 x 10

D3

Extensive zig zag hops

2 x 10

E

Bear Crawl

3 x 20

F

Jog + Backpedal

8 x 20

Wednesday
Top speed/COD + Lower body lift 

A1

Foam Roll T spine

1 x 0:30

A2

Foam roll glutes

1 x 0:30

A3

Foam roll quads

1 x 0:30

A4

Foam roll hamstrings

1 x 0:30

A5

foam roll calves

1 x 0:30

B1

Jog + Backpedal

1 x 20

B2

Lateral shuffle + arm swing

1 x 20

B3

High Knee Carioca

1 x 20

C1

Walking lunge with reach

1 x 3

C2

Quad pull + reach

1 x 5

C3

Single leg RDL + Reach

1 x 3

C4

Hamstring swipe

1 x 5

C5

Cossack Squat

1 x 10

C6

Split stance hip airplane

1 x 5

C7

Cook hip bridge

1 x 10

C8

Side lying hip abduction

1 x 10

D1

A walk

1 x 15

D2

A march

1 x 15

D3

A-Skip

1 x 15

D4

A switch

1 x 15

E

Ankle dribble

2 x 20

F

Calf dribble

2 x 20

G

Ascending straight leg bound

2 x 20

H

Sled sprint (pull)

2 x 25

I

Flying 10

2 x 20

J

Serpentine Sprint

2 x 25

K

Crossover to base

2 x 5

L

Continous crossover + hip flip retreat

2 x 20

M

SIngle leg box jump

3 x 5

N1

RDL + shrug

4 x 8

N2

Spring ankle iso hold (Level 1)

4 x 0:15

O1

Front Squat

4 x 8

O2

Copenhagen plank

4 x 0:15

P

DB Goblet Lateral Lunge

3 x 10

Q

Crossover sled drag

3 x 20

Thursday
Upper 2

A1

Foam Roll T spine

A2

foam roll lats

A3

Foam roll pecs

B1

Neck CAR

1 x 5

B2

Superman row

1 x 5

B3

Yoga push up

1 x 5

B4

Shoulder handcuffs

1 x 5

B5

Side lying T spine

1 x 5

B6

Cat Cow

1 x 5

C

Med Ball Slam

3 x 8 @ 10 lb

D1

1/2 kneeling shoulder press

4 x 8

D2

Chin-Up

4 x 8

E1

Incline DB Bench Press

3 x 12

E2

Cable face pull

3 x 12

F1

Tricep Pushdown

3 x 20

F2

DB Bicep Curls

3 x 20

F3

DB Lateral Raise

3 x 20

G1

Suitcase Carry

G2

Band Pallof hold

3 x 0:30

Friday
Low intensity 1

A1

Foam Roll T spine

1 x 0:30

A2

foam roll lats

A3

Foam roll pecs

A4

Foam roll glutes

1 x 0:30

A5

Foam roll hamstrings

1 x 0:30

A6

foam roll calves

1 x 0:30

A7

Foam roll quads

1 x 0:30

A8

foam roll adductors

1 x 0:30

B1

Bodyweight kang squat

1 x 10

B2

Deep squat + dorsiflexion

1 x 10

B3

Worlds greatest stretch

1 x 5

B4

Adductor Rockback

1 x 5

B5

90/90 seqeunce

1 x 5

B6

Prone Scorpion

1 x 5

B7

Cobra stretch

1 x 0:30

B8

Childs pose

1 x 0:30

C

Eyes closed single leg balance

3 x 0:30

D

Ickey shuffle

3 x 1

E

Ali Shuffle

3 x 1

F

Ladder crossover (step in)

3 x 1

G

Extensive Med Ball Scoop

6 x 10 @ 10 lb

Football (Skills) Offseason Phase 1: GPP 2021