Elevate Performance Coaching by Lilly
12-Week GPP Off-Season Program for American Football Athletes (ELF / GFL Level)
by Elevate Performance Coaching | Coach Lilly
This 12-week program is built for serious American Football athletes who want to take their next off-season to a professional level — without guesswork.
It’s designed for GFL and ELF players who already have a solid training base and want to prepare with intention, structure, and the same performance system I use with my Olympic athletes at the Olympic Center Innsbruck.
Over the past years, I’ve tested and refined this system across multiple elite sports — from track and skeleton to football — and this program combines everything that has proven to work when it comes to building real athleticism: strength, speed, power and durability.
Each week combines:
✅ Tailored warm-ups & pre-hab circuits
✅ Sprint progressions built like an Olympic prep system (stability → dynamic prep → acceleration → max-speed progressions)
✅ Weightlifting-inspired strength & power sessions (simple, efficient, athletic)
✅ Functional movement and diametric progressions to balance the body
✅ Conditioning and accessory circuits designed to keep you healthy through long seasons
✅ Short daily mindset focus points — because the strongest athletes train both body and mind
This program builds the base you need to enter pre-season fast, explosive, strong and healthy. It’s structured but adaptable — doable even for working athletes — and built with the same detail and intent I bring to my pro and Olympic athletes every day.
Train smart. Build your base. Step into the next season stronger, faster, and more confident.
1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Circuit Upper Warmup L1
1 Round for Quality Lunge Lat Stretch 30/30 sec seated Lat Pulldown 10/10 half kneeling banded scap pulls 10/10 thoracic extension on medball hands crossed behind back thread the needle 10/10 slow & controlled half kneeling medball shoulder cycles 10/10
Speed/Agility
B
Pogo Progression 1
Pogo Progression 1 Pogo Jumps (fw/bw) 2x10 yards Lateral Pogo Jumps 1x10 yards each Rotational pogo jumps 1x10 yards Snap downs 1x5 Snap downs single leg 1x5/leg Quarter squat jumps 1x5 NCM Broadjump w stick in neck 2x5 NCM bw Broadjump w stick 1x5 NCM split squat jump w stick 1x5/leg *NCM = non countermovement = pause & hold after each jump bw = backward fw = forward
C
Vertical Jump
D
bent over medball chestpress to floor
3 x 5 @ 90
E1
Tempo Benchpress
3 x 10
E2
banded pullapart
3 x 20
F
alternating DB incline benchpress
3 x 10
G1
alternating Db incline row
3 x 10
G2
Band Resisted Side Plank Row
3 x 10 @ 10
H1
seated DB shoulderpress
3 x 10
H2
half kneeling cable row
3 x 10
H3
Half-Kneeling Cable Chop
3 x 10 @ 10
I1
Barbell Bicep Curl
I2
barbell scullcrusher
J
Plank supported neck plank
3 x 10
Bike Conditioning
K
10x 10 sec on/50 sec off airbike sprints
optional COOLDOWN:
L
Boxbreathing Stretch
Prep
A
Stability Prep Sprint
- Bird-dog x 5/each - Big toe, pinky toe x 10 - Side plank with clamshell x 10/e - Adductor side plank x 20 sec/e - Glute bridge hold x 20 sec/e - ISO push on foamroller x 20 sec/e
Prep
B
active dynamic movement prep no shoes if possible
- A few easy jogs/strides - Walking quad tuck x 15-20 yards - Walking knee tuck x 15-20 yards - Walking cradle tuck + skip x 15-20 yards - Walking forward lunge x 15-20 yards - Walking reverse lunge x 15-20 yards - Walking open the gate + skip x 15-20 yards - Walking lateral lunge x 15-20 yards
C
rudiment hop series
D1
wall drill (+explanation)
D2
BOSCH hiplock w overhead reach
E
A Series complete
1 x 15
F
Accelerating High Knees
2 x 15
G
Butt Kicks
2 x 15
H
Backwards Skip
2 x 15
I
submaximal straight leg bounds
2 x 15
Circuit
J
pyramid runs: on a grass field: sprint across field, jog short side of the field, sprint across etc. 20 cross sprints = 10 rounds
Prep
A
lower functional flexibility 1
1 Rd, 10 reps/ ex hip airplane kneeling hip CAR big toe lunge (be careful, hold onto something if this is a first) kneeling hipshift lunge to hamstring dynamic incline dynamic pigeon 3 way calf raise
functional core 1
B
1 Rd, 30 sec/ex ISO deadbug foamroller BOSCH hold 2 legs on floor sideplank ISO medball
Prep
C
Lower Prep 1
1 Rd:: 10/10 Knee over toes lunges 10/10 single leg DL 10/10 bulgarian splitsquat 20 DB DL 16 alternating cossack squat DB at 4 kg
D1
high hang muscle snatch
3 x 3
D2
hands in hips hip extension boxjump
3 x 3 @ 1:20
E1
paused Trap Bar DL
3 x 8
E2
depth drop
3 x 4 @ 1:20
F1
eccentric zercher squat
3 x 10
F2
heel elevated wallsit
3 x 30 @ 1:20
G
Hipthrust
3 x 10
H
back to front lunge
3 x 10
I1
seated legcurl 1 leg up
3 x 10
I2
Leg Extension
3 x 10
J1
sorensen
3 x 30
J2
GHD Sit-Up hold
3 x 30
J3
copenhagen tuck plank
3 x 30
Recovery
K
Compliment 1
Ankle hold P1x1, P2x1 2x60s e Lunge Calf raise 2x30s e supine ISO push foamroller 30 sec Iso Push-up hold 1x45s 4-way neck 1x10e
A
45min follow along stretch and breath
Prep
A
Upper Prep Press 1
Lunge Lat Stretch 30/30 Banded Thoracic and Spine mobility 1 min thoracic extension on foamroll 10 face down shoulder rotation 10 wall serratus slides 20 half kneeling bottom up kb press 10
Speed/Agility
B
Pogo Progression 1
Pogo Jumps (fw/bw) 2x10 yards Lateral Pogo Jumps 1x10 yards each Snap downs 1x5 Snap downs splitstance 1x5/leg NCM Broadjump w stick 1x5 NCM lateral Broadjump w stick 1x5 NCM split squat jump w stick 1x5/leg) Quarter squat jump w 90° rotation 1x5/side
C
sledpress
3 x 6 @ 1:30
D1
Barbell Incline Bench Press
3 x 10
D2
supinated bent over row
3 x 10
D3
Rear Delt Flyes
3 x 20
E1
DB Floor Press neutral
3 x 10
E2
seated Lat Pulldown
3 x 10
F1
half kneeling landmine press
3 x 10
F2
half kneeling rotational medball slam
3 x 10
G1
Preacher Curl
3 x 15
G2
EZ Bar Lying Tricep Extension
3 x 15
H
DB Shrug
2 x 10
I
banded deadbug
3 x 16
J
Boxbreathing
Prep
A
lower functional flexibility 1
1 Rd, 10 reps/ ex hip airplane kneeling hip CAR big toe lunge (be careful, hold onto something if this is a first) kneeling hipshift lunge to hamstring dynamic incline dynamic pigeon 3 way calf raise
Prep
B
basic banded stretches
1 Round for Quality banded Ankle stretch 1min/side banded pigeon 1 min/side banded hipflexor stretch 1min /side banded hammie stretch 1min/side
Prep
C
Lower Prep 1
1 Rd:: 10/10 Knee over toes lunges 10/10 single leg DL 10/10 bulgarian splitsquat 20 DB DL 16 alternating cossack squat DB at 4 kg
D
IMTP
3 x 5 @ 1:30
E1
Safetybarsquat
3 x 8
E2
band assisted jumps
3 x 4 @ 2:00
F1
RDL
3 x 10
F2
hip banded russian KB swings
3 x 10 @ 2:00
G
DB Box stepup
3 x 10
H
I
goblet cossack squat
3 x 10
J
Back Extension With Rotation
3 x 10
Conditioning
K
Run Core
3 Rds: Mc Gill Curlup 5/5 Toe Touch 20 Russian Twist 15 V Ups alternating 20 rest 1 min btw rds
Prep
A
Stability Prep Sprint
- Bird-dog x 5/each - Big toe, pinky toe x 10 - Side plank with clamshell x 10/e - Adductor side plank x 20 sec/e - Glute bridge hold x 20 sec/e - ISO push on foamroller x 20 sec/e
Prep
B
active dynamic movement prep no shoes if possible
- A few easy jogs/strides - Walking quad tuck x 15-20 yards - Walking knee tuck x 15-20 yards - Walking cradle tuck + skip x 15-20 yards - Walking forward lunge x 15-20 yards - Walking reverse lunge x 15-20 yards - Walking open the gate + skip x 15-20 yards - Walking lateral lunge x 15-20 yards
C
rudiment hop series
D1
wall drill (+explanation)
D2
BOSCH hiplock w overhead reach
E
Dribbles
1 x 15
F
Accelerating High Knees
2 x 15
G
Butt Kicks
2 x 15
H
Backwards Skip
2 x 15
I
submaximal straight leg bounds
2 x 15
Sprint Form
J
- Week 1 – Banded Marches OR Prowler March x 20 yards, bounding or skip for distance 20 yards, 1 acceleration x 15yds (4-5 rounds) easy walk back recovery between exercises, 30-60 seconds after a full round
reflect on last week
A
1️⃣ What were my biggest wins? 2️⃣ What challenges did I overcome? 3️⃣ What gave me energy? What drained me? 4️⃣ What lessons did I learn?
set your weekly goals
B
5️⃣ What are my TOP 3 goals this week? 6️⃣ Why do they matter? 7️⃣ What steps will I take to reach them?
plan your week
C
8️⃣ What fixed appointments do I have? 9️⃣ How will I schedule training, work & recovery? 🔟 What tasks can I delegate or postpone?
mindset & motivation
D
1️⃣1️⃣ What intention do I want to set? (e.g., Focus & Discipline) 1️⃣2️⃣ What mantra or quote will guide me? 1️⃣3️⃣ How will I stay mentally & physically strong?
gratitude & positive energy
E
1️⃣4️⃣ What am I grateful for? 1️⃣5️⃣ What moments am I looking forward to?
BONUS: visualize your perfect week
F
➡️ Describe how your ideal week feels. What moments do you want to create?
