The Football Skills system is an 8 week off-season program for meant for the skill football athlete to maximize strength, speed, and power upon leading into summer and fall camp. Each week consists of 3 sessions of lifts each week as well as speed development and capacity work. This program is linear progressed, so simplicity and quality of movement should be the focal point of the athlete!
A
Tempo Run
5 x 53
A1
2 hang clean high pulls + 2 hpc
3 x 4
A2
Box Jump+Depth Jump+Broad Jump
3 x 3
A3
SL Medball RDL+Slam
3 x 3
B1
Tempo Front Squat
3 x 5
B2
Pull-Up
1 x MAX @ 1:00
B3
Copenhagen Side Plank
2 x 0:20
C1
Barbell Bulgarian Split Squat
3 x 6
C2
1-Arm DB Row
10, 8, 6
C3
WORLD'S GREATEST STRETCH
3 x 10
A
Decel Prep
2 x 4
B
Line Hops
2 x 10
C
Curve Sprint+COD+Sprint
2 x 2
A1
DB Split Jerk
3 x 4
A2
Banded Heidens
3 x 5
A3
SA SL KB Suitcase Hold
3 x 0:15
B1
RDL
3 x 5
B2
DB Bench Press
8, 7, 6
B3
Hanging Knee Raise
3 x 15
C1
Physioball Leg Curl
3 x 10
C2
Banded Plyo Push Ups
3 x 10
C3
Bird Dog
3 x 10
A
Dynamic Sprint Warm Up
B
10 Yard Repeat Sprints
1 x 10 @ 10
A1
DB Snatch
3 x 3
A2
Medicine Ball Slam
3 x 8
A3
KB Russian Twist
3 x 20
B1
Anderson Split Squat
3 x 5
B2
Bird Dog Row
3 x 10
B3
Paloff Press
3 x 10
C1
Med ball exchanges
3 x 10
C2
Bear Hold Reach Outs
3 x 10
Certified and registered strength coach with the NSCA. Over 17 years of experience ranging from the division, one power five football conferences to the high school and middle school levels.
This program is building off of the basics! If followed properly and given full effort alongside the speed, work and recovery of the athlete, results are guaranteed!
Start My 7-Day Free TrialTE: Colorado State Rams/FIU Panthers
Verified Athlete"Adam helped me rehab this past season after an unfortunate injury before I entered the campus of CSU. I hit PRs not only in the weight room, but became the fastest TE on the roster at CSU during winter training."
TE: Florida GatorsAir Force Academy
Verified Athlete"I worked out with Rocky Beers as he was being trained by Adam this winter. He helped me reach new heights of strength and power in the weight room and helped me in recovering from an injury before entering campus in preparation of winter workouts."
Former RB: UNK Lopers
Verified Athlete"I was privileged to be able to work with Adam not only in high school but also in preparation for college football! I was able to put on 15 pounds of muscle and take over 2/10 off of my flying 10 yard sprint during the summer before my freshman season!"
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