In-Season: Flexible Strength Template

IRL Performance Coaching

Football , Rugby

Coach

Ian Rowan-Legg (irl.coach)

Stay at Your Peak All Season, On Your Schedule

The season is where your performance matters most - but it’s also when most players lose strength, speed, and power by not either not training properly, or not training at all.

Using proven methods - backed by science & over a decade of experience in football, our In-Season Football Performance Program is built to keep you strong, fast, and explosive from season opening kickoff to championship game - and it’s fully adaptable to your unique weekly demands.

Whether you’ve got a light practice week, a heavy travel schedule, or back-to-back games, the plan adjusts so you can:

- Maintain strength & power without overtraining

- Stay explosive and game-ready every week

- Recover faster so you feel fresh on game day

- Prevent injuries with targeted exercises

- Easily modify sessions to match your workload and schedule

Train smarter, not harder. Don’t fade as the season goes on - finish stronger than you started.

$70

Get In-Season: Flexible Strength Template

Stay Fast

Maintain & gain game-breaking speed from season opener to championship. Our in-season program was precisely designed to preserve acceleration & top-end speed without piling on fatigue. You’ll keep separating from your opponents and making plays all season while others slow down.

Increase Strength & Power

Don’t just hold onto your strength - build it when it matters most. Using proven in-season training methods, you’ll maintain and increase force output to keep you jumping higher and hitting harder without draining you for game day. Stay powerful in the trenches, explosive off the line, and dominant in every physical battle all season long.

Maintain Muscle Mass

Stop losing the size you worked so hard to gain all off-season. Our program is designed to protect lean muscle and keep your frame powerful. You’ll keep all of your gains throughout the season, ensuring you stay just as dangerous in the playoffs as you were on opening day.

Maximize Recovery

The last thing your training should do is have you worn down for game day. Every workout is built to enhance recovery by optimizing intensity and total workload, in addition to recovery-focused sessions designed to improve mobility, stability, and tissue health. Feel fresher, reduce soreness, and keep your body primed so you can perform at your highest level, week after week.

Adapts to your Schedule

Your season isn’t predictable, therefore, your training shouldn’t be rigid. This program provides flexibility to match your weekly workload, travel, and game schedule, ensuring you stay consistent without burning out. Whether it’s a heavy practice week, short turnaround, or long road trip, your plan keeps you performing at peak no matter what’s ahead.

Features

Programming 7 days per week

Football-specific strength & power, mobility, and recovery sessions to optimize your in-season performance.

Science-Backed Methods

Training protocols supported by scientific literature and enforced through sport science technology, real data, and proven results.

Exercise Video Guidance

Personalized instructional videos with detailed instructions by coach Ian to guide your practice and make execution easy.

Detailed Instructions & Feedback

Coaches who will hold you accountable and provide the feedback you need to grow, while catering to your specific training needs.

Driven Community

Join a community of driven athletes hungry for athletic success. Share feedback, support each other, and become part of the community.

Delivered through TrainHeroic

PDFs & Excel files are annoying & outdated. Through TrainHeroic, easily access, log, and track your training to SEE your progress & receive feedback.

Equipment

Required

Barbell // Dumbbells // Flat Bench // Squat Rack // Medicine Ball

Sample Week

Week 1 of 8-week program

Sunday

Low - Tissue & Tendon

Split Squat ISO

2 x 25

Push Up ISO

2 x 25

SL Hamstring Bridge ISO

2 x 25

90/90 Banded ER ISO

2 x 25

Bench Groin ISO - Knee

2 x 25

Scap Push Up

2 x 5

SL Calf Raise ISO

2 x 25

Pullover ISO

2 x 25

Sunday

In-Season Football Program Overview

1 x 1

Monday

High - Intensity

Lateral Bear Crawl

1 x 10

Duck Walk - Forwards

1 x 10

Forward Bear Crawl

1 x 10

Duck Walk - Backwards

1 x 10

Backwards Bear Crawl

1 x 10

Extensive Pogo

2 x 20

Alternating Extensive Pogo

2 x 20

Low-High Pogo

2 x 10

Bench Press from Pins

3 x 5

SA DB Push Press

3 x 5

Back Squat from Pins

3 x 5

Drop Jump

3 x 5

Renegade Row

2 x 10

Nordic Curl ISO

2 x 30

DB Arm Bar

2 x 8

Tuesday

Low - Active & Passive Mobility

90/90 Get Down

2 x 8

Single Arm Pike

2 x 8

Spiderman Lunge + Rotation

2 x 6

Crawl to Bridge

2 x 5

Deep Squat Ankle Rock

2 x 8

Frog Stretch

2 x 30

Doorway Pec Stretch

2 x 30

Pigeon Stretch

2 x 30

Couch Stretch

2 x 30

A10

Doorway Lat Stretch

2 x 30

Wednesday

Potentiate

Lateral Bear Crawl

2 x 10

Deep Tier Squat Jump

2 x 10

Forward Bear Crawl

2 x 10

Deep Tier Split Squat Jump (stationary)

2 x 15

Backwards Bear Crawl

2 x 10

Extensive Pogo

3 x 20

Alternating Extensive Pogo

3 x 20

Bench Press OC ISO

3 x 2 @ 5

MB Slam

3 x 5

Plyo Push Up

3 x 5

Split Squat OC ISO

3 x 2 @ 5

Split Stance Low-High Pogo

3 x 10

Repeated Broad Jump

3 x 3

Thursday

Low - Tissue & Tendon

Split Squat ISO

2 x 25

Push Up ISO

2 x 25

SL Hamstring Bridge ISO

2 x 25

90/90 Banded ER ISO

2 x 25

Bench Groin ISO - Knee

2 x 25

Scap Push Up

2 x 5

SL Calf Raise ISO

2 x 25

Pullover ISO

2 x 25

Friday

GAME DAY

Friday

High - Volume

Lateral Bear Crawl

1 x 10

Deep Tier Squat Jump

1 x 10

Forward Bear Crawl

1 x 10

Deep Tier Squat Jump

1 x 10

Backwards Bear Crawl

1 x 10

Extensive Pogo

2 x 20

Alternating Extensive Pogo

2 x 20

Low-High Pogo

2 x 10

DB Squat Jump

3 x 5

Drop Catch Push Up

3 x 5

Front Rack Reverse Lunge

3 x 5

Chin Up

3 x 5

Neutral Grip DB Bench

3 x 6

Romanian Deadlift

3 x 8

Hip Flexor Yielding ISO

3 x 30

Powell Raise

3 x 10

Saturday

Low - Active & Passive Mobility

90/90 Get Down

2 x 8

Single Arm Pike

2 x 8

Spiderman Lunge + Rotation

2 x 6

Crawl to Bridge

2 x 5

Deep Squat Ankle Rock

2 x 8

Frog Stretch

2 x 30

Doorway Pec Stretch

2 x 30

Pigeon Stretch

2 x 30

Couch Stretch

2 x 30

A10

Doorway Lat Stretch

2 x 30

Coach

More from IRL Performance Coaching

Ian Rowan-Legg (irl.coach)

Founder & Head Coach, IRL Performance Coaching. Over 12 years coaching youth, college, and professional athletes. Rugby player, powerlifter & content creator.

Make this season your best one yet.

The best football players, whether it be at the high school, collegiate, or pro level, understand that training doesn't stop when the season starts. If you want to make it to the next level - start training like it.

Get In-Season: Flexible Strength Template

FAQs

What makes this program different from typical in-season training?

Our program is specifically designed to help you stay strong, fast, and explosive throughout the football season. Unlike traditional in-season workouts, which often lead to overtraining or fatigue, this program adapts to your weekly demands, helping you maintain peak performance without burning out

How does the program adapt to my weekly schedule?

Whether you have a light practice week, a heavy travel schedule, or back-to-back games, the program can be adjusted to match your workload. You can modify your training intensity and volume to ensure you stay on top of your performance without introducing excess fatigue.

Can I still train if I miss a workout or can't do a specific exercise?

Yes! Our program is fully adaptable to your unique situation. If you miss a workout, you can easily catch up or modify exercises to suit your needs. Additionally, each exercise comes with detailed video guidance to ensure you're performing them correctly and safely.

How will this program help with injury prevention?

The program includes targeted exercises designed to increase mobility, improve tissue health, and strengthen key muscles, helping to reduce the risk of injury. By training smart and focusing on recovery as well as performance, you’ll keep your body in optimal condition throughout the season.

How much time do I need to commit to the program each week?

The program is designed to work within the demands of a football season. Most training days take between 30–90 minutes. On lighter days, you may spend less time, and on more intense days, you may spend a bit more. The flexibility of the plan allows you to adjust based on your schedule.

How will I track my progress?

Our program is delivered through TrainHeroic, where you can log, track, and visualize your progress. You’ll see how you're improving week by week, and coaches will provide feedback to help you stay on course.

Is this program suitable for high school or college players?

Absolutely! This program is designed for athletes at all levels. Whether you’re a high school player trying to take your game to the next level or a college athlete looking to stay at peak performance, this program will help you build strength, speed, and resilience tailored to your specific needs.

The Proof

Sam Lecker-Evans

University Football Player

Verified Athlete

"Working with Ian allowed me to achieve better results than anything I could’ve imagined. I was in the best physical condition of my life. Fast, strong, and healthy. Without his coaching, I would not be anywhere close to the athlete I am today."

Brody Boudreau

University Football Player

Verified Athlete

"Ian's programming helped me significantly improve my strength, speed, and overall performance. His attention to detail and ability to track various metrics allowed me to attack weaknesses while building on my strengths. I couldn’t be happier with the results I made."

Jake Wamboldt

University Football Player

Verified Athlete

"Working with Ian was one of the most beneficial things I’ve done for myself as an athlete. I noticed huge improvements in my speed, agility, and overall strength. I recommend training with Ian to anyone who is trying to take their athletic ability to the next level.”"

Gregor McKellar

Professional Football Player

Verified Athlete

"Ian is incredibly knowledgeable and has a ton of experience working with high level football players. I felt incredible going into the season, and would recommend his coaching or programming to anyone wanting to not only get stronger and faster, but feel the difference on field."

Customer Reviews

Overall Rating

In-Season: Flexible Strength Template

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