In-Season: Flexible Strength Template
IRL Performance Coaching
Football , RugbyStay 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.
A1
Split Squat Isometric
2 x 25
A2
Push Up Isometric
2 x 25
A3
Single Leg Hamstring Bridge Isometric
2 x 25
A4
90/90 Banded External Rotation Isometric
2 x 25
A5
Bench Groin Isometric (Knee)
2 x 25
A6
Scapular Push Up
2 x 5
A7
Single Leg Calf Raise Isometric
2 x 25
A8
Pullover Isometric
2 x 25
A
In-Season Football Program Overview
1 x 1
A1
Lateral Bear Crawl
1 x 10
A2
Duck Walk - Forwards
1 x 10
A3
Forward Bear Crawl
1 x 10
A4
Duck Walk - Backwards
1 x 10
A5
Backwards Bear Crawl
1 x 10
B1
Extensive Pogo
2 x 20
B2
Alternating Extensive Pogo
2 x 20
B3
Low-High Pogo
2 x 10
C1
Bench Press from Pins
3 x 5
C2
Single Arm Dumbbell Push Press
3 x 5
D1
Pin Squat (Quarter Depth)
3 x 5
D2
Drop Jump
3 x 5
E1
Renegade Row
2 x 10
E2
Nordic Hamstring Curl Isometric
2 x 30
E3
Dumbbell Arm Bar
2 x 8
A1
90/90 Get Down
2 x 8
A2
Pike
2 x 8
A3
Spiderman Lunge with Rotation
2 x 6
A4
Crawl to Bridge
2 x 5
A5
Deep Squat Ankle Rock
2 x 8
A6
Frog Stretch
2 x 30
A7
Doorway Pec Stretch
2 x 30
A8
Pigeon Stretch
2 x 30
A9
Couch Stretch
2 x 30
A10
Doorway Lat Stretch
2 x 30
A11
Doorway Hamstring Stretch
2 x 30
A12
Rollback to Hamstring Stretch
2 x 10
A1
Lateral Bear Crawl
2 x 10
A2
Deep Tier Squat Jump
2 x 10
A3
Forward Bear Crawl
2 x 10
A4
Deep Tier Split Squat Jump
2 x 15
A5
Backwards Bear Crawl
2 x 10
B1
Extensive Pogo
3 x 20
B2
Alternating Extensive Pogo
3 x 20
C1
Bench Press Overcoming Isometric
3 x 2 @ 5
C2
Medicine Ball Slam
3 x 5
C3
Plyometric Push Up
3 x 5
D1
Split Squat Overcoming Isometric
3 x 2 @ 5
D2
Split Stance Alternating Low-High Pogo
3 x 10
D3
Repeated Broad Jump
3 x 3
A1
Split Squat Isometric
2 x 25
A2
Push Up Isometric
2 x 25
A3
Single Leg Hamstring Bridge Isometric
2 x 25
A4
90/90 Banded External Rotation Isometric
2 x 25
A5
Bench Groin Isometric (Knee)
2 x 25
A6
Scapular Push Up
2 x 5
A7
Single Leg Calf Raise Isometric
2 x 25
A8
Pullover Isometric
2 x 25
A1
Lateral Bear Crawl
1 x 10
A2
Deep Tier Squat Jump
1 x 10
A3
Forward Bear Crawl
1 x 10
A4
Deep Tier Squat Jump
1 x 10
A5
Backwards Bear Crawl
1 x 10
B1
Extensive Pogo
2 x 20
B2
Alternating Extensive Pogo
2 x 20
B3
Low-High Pogo
2 x 10
C1
Dumbbell Squat Jump
3 x 5
C2
Push Up Drop Catch
3 x 5
D1
Front Rack Reverse Lunge
3 x 5
D2
Chin Up
3 x 5
E1
Neutral Grip Dumbbell Bench
3 x 6
E2
Romanian Deadlift
3 x 8
F1
Hip Flexor Isometric
3 x 30
F2
Powell Raise
3 x 10
A1
90/90 Get Down
2 x 8
A2
Pike
2 x 8
A3
Spiderman Lunge with Rotation
2 x 6
A4
Crawl to Bridge
2 x 5
A5
Deep Squat Ankle Rock
2 x 8
A6
Frog Stretch
2 x 30
A7
Doorway Pec Stretch
2 x 30
A8
Pigeon Stretch
2 x 30
A9
Couch Stretch
2 x 30
A10
Doorway Lat Stretch
2 x 30
A11
Doorway Hamstring Stretch
2 x 30
A12
Rollback to Hamstring Stretch
2 x 10
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.
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
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."
