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.

$50

Get Xclusive Football Strength and Speed

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!

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.

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.

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.

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

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

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

Week 1 of 4-week program

Sunday

Week 1 Day 1

Prep

Lift Warmup

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

Barbell Box Step Up + Knee Drive

4 x 3

HK Anti-Rotation Hold - Band

4 x 15

BB Inverted Row

4 x 8

Banded Rotations

4 x 8

DB Cossack Squat

4 x 4

Alt. Floor Press - Dumbbell

4 x 10

Banded Suitcase Carry

4 x 10

90 Degree Box Jumps

4 x 2

Elevated Calf Raise

3 x 12

DB Shrug

3 x 10

Recovery

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

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

Broad Jump

2 x 2

Skier Jumps Moving Forward

2 x 10

Backpedal Turn & Run

2 x 2

Backpedal Break & Sprint

2 x 2

Shuffle Shuffle Sprint

2 x 2

HK Lateral Sprints

2 x 2

Cone Roundabouts + Sprint

3 x 2

Modified Pro Agility Drill

2 x 2

Recovery

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

Lift Warmup

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

Front Foot Elevated Split Squat

4 x 5

DB Power Clean

4 x 4

HK SA DB Press

4 x 5

Hanging Knee Circles

4 x 6

SL DB Hip Thrust

4 x 3

Max Effort Vertical Jump

4 x 2

4-Way Plank

4 x 0:20

Zottman Curls - Dumbbells

4 x 5

Rear Delt Raise

3 x 5

Barbell Rollouts

2 x 10

Recovery

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

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

Broad Jump

2 x 2

Skier Jumps Moving Forward

2 x 10

Backpedal Turn & Run

2 x 2

Backpedal Break & Sprint

2 x 2

Shuffle Shuffle Sprint

2 x 2

HK Lateral Sprints

2 x 2

Cone Roundabouts + Sprint

3 x 2

Modified Pro Agility Drill

2 x 2

Recovery

Recovery 101

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

Coach

More from Pro Elite Strength and Conditioning

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.