Xclusive Football Strength and Speed

Pro Elite Strength and Conditioning

Football
Coach
Jarrett Banks

This multifaceted athletic program provides the necessary essentials for all athletes to improve their overall physical performance. This specific program specializes in improving all athletes' general awareness, speed, acceleration, agility, footwork, strength/power, hand-eye coordination, locomotion, hypertrophy, and implementing a recovery regiment that prepares you for the next training load after every workout. This recovery regimen reduces the likelihood of a potential injury and helps the muscles recover and rebuild after each workout.

benefit-image-0
Increase Your Speed
This program will help teach you the skills of multi-directional speed and will help you build the power to achieve Elite Speed!
benefit-image-1
Footwork
How fast can you move your feet under control? This program will help you improve your footwork capabilities so you can become a better mover in your sport.
benefit-image-2
Improve Your Agility
How fast can you change directions efficiently? This program will enhance your ability to effectively make explosive changes in multiple directions while minimizing the loss of speed.
benefit-image-3
Enhance Your Strength & Power
This program will provide you with a complete strength training regiment that can help you build a foundation of strength needed for improved power and injury mitigation. Explosiveness is Power - the ability to generate the greatest amount of force in the shortest amount of time.
benefit-image-4
Recovery Tips
Proper Hydration Prior to Training. Get a Good Nights Sleep. Focus on Proper Nutrition Intake. Stretch Frequently. Plan Your Active Rest Periods.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Weight Room Access // Field or Turf Space // Cones // Resistance Bands
Recommended
Training Shoes/Weightlifting Shoes/Cleats
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Prep

A

Lift Warmup

Quadruped Hip CARs 1x3 Spiderman Lunge with Rotation 1x3 Inchworm 1x5 Lateral Bear Crawls 1x4

B1

Barbell Box Step Up + Knee Drive

4 x 3

B2

HK Anti-Rotation Hold - Band

4 x 15

B3

BB Inverted Row

4 x 8

B4

Banded Rotations

4 x 8

C1

DB Cossack Squat

4 x 4

C2

Alt. Floor Press - Dumbbell

4 x 10

C3

Banded Suitcase Carry

4 x 10

C4

90 Degree Box Jumps

4 x 2

D1

Elevated Calf Raise

3 x 12

D2

DB Shrug

3 x 10

Recovery

E

Recovery 101

Rollover to V-sit x 10 90/90 hip rotations x 10 knee rocking x 10 wrist series x 10 Seal Stretch x 20 sec

Monday
Week 1 Day 2

Prep

A

Speed/Agility Warmup

Lunge Series 1x3 each lunge Sumo Series 1x5 Static Stretch Series 1x12sec holds High Knee Series 1x5yrds Ankle Mobility Series Crossover Runs 1x2 each side Crossunder Runs 1x2 each side

B1

Broad Jump

2 x 2

B2

Skier Jumps Moving Forward

2 x 10

C

Backpedal Turn & Run

2 x 2

D

Backpedal Break & Sprint

2 x 2

E

Shuffle Shuffle Sprint

2 x 2

F

HK Lateral Sprints

2 x 2

G

Cone Roundabouts + Sprint

3 x 2

H

Modified Pro Agility Drill

2 x 2

Recovery

I

Recovery 101

Rollover to V-sit x 10 90/90 hip rotations x 10 knee rocking x 10 wrist series x 10 Seal Stretch x 20 sec

Wednesday
Week 1 Day 4

Prep

A

Lift Warmup

Quadruped Hip CARs 1x3 Spiderman Lunge with Rotation 1x3 Inchworm 1x5 Lateral Bear Crawl 1x4

B1

Front Foot Elevated Split Squat

4 x 5

B2

DB Power Clean

4 x 4

B3

HK SA DB Press

4 x 5

B4

Hanging Knee Circles

4 x 6

C1

SL DB Hip Thrust

4 x 3

C2

Max Effort Vertical Jump

4 x 2

C3

4-Way Plank

4 x 0:20

C4

Zottman Curls - Dumbbells

4 x 5

D1

Rear Delt Raise

3 x 5

D2

Barbell Rollouts

2 x 10

Recovery

E

Recovery 101

Rollover to V-sit x 10 90/90 hip rotations x 10 knee rocking x 10 wrist series x 10 Seal Stretch x 20 sec

Thursday
Week 1 Day 5

Prep

A

Speed/Agility Warmup

Lunge Series 1x3 each lunge Sumo Series 1x5 Static Stretch Series 1x12sec holds High Knee Series 1x5yrds Ankle Mobility Series Crossover Runs 1x2 each side Crossunder Runs 1x2 each side

B1

Broad Jump

2 x 2

B2

Skier Jumps Moving Forward

2 x 10

C

Backpedal Turn & Run

2 x 2

D

Backpedal Break & Sprint

2 x 2

E

Shuffle Shuffle Sprint

2 x 2

F

HK Lateral Sprints

2 x 2

G

Cone Roundabouts + Sprint

3 x 2

H

Modified Pro Agility Drill

2 x 2

Recovery

I

Recovery 101

90/90 hip rotations x 10 knee rocking x 10 wrist series x 10 Rollover to V-sit x 10

Coach
coach-avatar Jarrett Banks

Jarrett Banks Director of Football Training and Assistant Strength and Conditioning Coach. Jarrett took the JUCO route after high school and then finished the remainder of his collegiate football career at Fairmont State University, where he also received his bachelor’s degree in Exercise Science in 2019. Jarrett has coached all athletes from the elementary level up to the professional level.

closer-image-1
closer-image-2
Improve yourself

This multifaceted athletic program provides the necessary essentials for all athletes to improve their overall physical performance.

Get Xclusive Football Strength and Speed
closer-image-3
Xclusive Football Strength and Speed