Football Development

Caretos Performance

Football

Coach

Coach Cody

Caretos Football Development Program™

Football isn’t just about lifting weights — it’s about developing the complete athlete. The Caretos Football Development Program is a 4-pillar system designed to give players the tools to dominate their position and stand out on the field.

What’s Inside:

Speed & Explosiveness – Sprint mechanics, acceleration, and top-end speed training to beat defenders and close gaps.

Strength & Power – Position-specific strength work to build the durability and explosiveness football demands.

Agility & Change of Direction – Elite-level footwork, reaction, and movement skills to separate as a WR, lock down as a DB, or close fast as a LB.

Mobility & Recovery – Structured sessions to keep athletes healthy, resilient, and performing at their peak all season.

This program isn’t general “weight room work.” It’s a football-specific athletic development system built for Wide Receivers, Defensive Backs, and Linebackers who want to play faster, stay healthier, and get noticed by the next level.

Caretos Football Development Program™ — Train to Perform. Play to Dominate.

$20 / mo

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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

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

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.

Equipment

Required

Barbell // Plates // Dumbbell // Resistance Bands // Bench // Box

Recommended

Hex Bar

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 1 Day 1

Single Leg Box Jump

6 x 1

Trap Bar Deadlifts

4 x 5

DB Bench Press

4 x 6

DB Lateral Lunge

2 x 8

ISO Step Down

2 x 8

Chest-Supported DB Row

3 x 8

Band Pull-Apart

3 x 8

Banded Tricep Extension

2 x 10

Rolling Side Plank

2 x 20

TRX Side Plank w/Hip Drop

2 x 20

Monday

Week 1 Day 2

Groiner

1 x 20

Rollover to a V Sit

1 x 10

Dynamic Frog

1 x 10

90/90 hip switch

1 x 20

Prone Scorpion

1 x 20

Iron Cross

1 x 20

Hip Thrust with Leg Whip

1 x 10

Cat Camel

1 x 10

T-Spine Reach

1 x 10

Blackburn Series

1 x 10

Swimmer

1 x 10

Wednesday

Week 1 Day 4

Seated Box Jump

6 x 1

Reverse Lunges

4 x 5

DB Floor Press

4 x 6

RDL

2 x 8

Partner Nordic Hamstring Curl

2 x 5

Scarecrows

2 x 10

Rolling Tricep extensions

2 x 10

Anti-Rotation Press

2 x 10

Bird Dog

2 x 10

Thursday

Week 1 Day 5

Groiner

1 x 20

Rollover to a V Sit

1 x 10

Dynamic Frog

1 x 10

90/90 hip switch

1 x 20

Prone Scorpion

1 x 20

Iron Cross

1 x 20

Hip Thrust with Leg Whip

1 x 10

Cat Camel

1 x 10

T-Spine Reach

1 x 10

Blackburn Series

1 x 10

Swimmer

1 x 10

Coach

More from Caretos Performance

Coach Cody

Certified Sports Performance Coach with experience developing athletes from youth to U Sports, NAIA, NCAA, and NAIRD competition. My system blends speed, strength, and mobility to build complete athletes who stay healthy, perform at their best, and stand out at the next level.

Don’t just train — develop.

The Caretos Football Development Program is your blueprint to becoming a faster, stronger, and more complete football player. If you’re serious about dominating your position and getting to the next level, this is where the work begins.

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