4Balance Fitness Forge: Football
4Balance Fitness
Football , Power Sports , Speed, Strength & ConditioningForge Football is sport-specific strength and conditioning built for the real demands of the game — not random workouts, and not generic lifting that never transfers to the field. Every session is programmed by Michael Cole and delivered through the Train Heroic app, with new programming every week. The whole team runs the same plan, and you can jump in today right where the cycle is — no waiting for a new block. It's generalized team programming written for every position: linemen, skill players, and everyone in between train the same foundation — explosive power, top-end speed, strength, and contact-ready conditioning — with the position-specific emphasis built in as blocks inside the program. One program, every position. And when you join, you're not buying a PDF — you're on the leaderboard with every football athlete running this program nationwide. You see their work, they see yours, and that's what keeps you showing up.
Warm-Up / Prep
A
1. Jog or Bike — 5 minutes — easy RPE 3 — smooth breathing 2. Walking Knee Hug — 2 × 10 yards — controlled — no rest — tall posture 3. Walking Quad Pull to Reach — 2 × 10 yards — controlled — no rest — open hip 4. A-Skip — 2 × 10 yards — crisp — 45 sec rest — punch knee, dorsiflex foot 5. Wall Drive Iso Hold — 3 × 10 sec/side — hard posture — 30 sec rest — straight line from ankle to shoulder
B
Vertical Jump
C
Broad Jump
D
40 Yard Dash
E
Seated Box Jump
3 x 3
F
Trap Bar Deadlift
4 x 5
G
Goblet Front Foot Elevated Split Squat
3 x 8
Conditioning
H
Active Recovery - Squat Mobility
1.Shinbox Switch x 10/side 2.Shinbox Thoracic Rotation x 5/side 3. Shinbox Rear Leg ER + Shinbox Heel Touch 4. Calf Stretch x 30sec/leg 5. Weighted Ankle Stretch x 1-2 min/side 6. Frog Stretch x 1-2 min 7. Active Hip Flexion x 5/side with 5-sec hold 8. Russian Babymaker x 10 9. Squat Thoracic Rotations x 5/side 10. Squat Hip Rotations x 10/side
Warm-Up / Prep
A
1. Row or Bike — 5 minutes — easy RPE 3 2. Band Pull-Apart — 2 × 15 — controlled — 30 sec rest — spread the band, don’t shrug 3. Scap Push-Up — 2 × 10 — controlled — 30 sec rest — move shoulder blades only 4. Dead Bug — 2 × 8/side — slow — 30 sec rest — ribs down
B
Bench Press
C
10 Minute Hand ReleasePush Up Challenge
D
Bench Press
4 x 5
E
T-Bar Row
4 x 8
F
Half Kneeling Landmine Press
3 x 8
G
Neck Isometric Bridge
3 x 10
Conditioning
H
Active Recovery - Shoulder Mobility
Bodyweight Strength and Mobility Session Shoulder Circles x5/side Shoulder Extension Stretch x 1 min Shoulder Extension Bridge x 5 reps Prone I Raise x 5 with 5 sec hold Prayer Stretch x 2 min Prone Y Raise x 5 with 5 sec hold Shoulder wall circles x 5/side Passive Hang x 1 min
Warm-Up / Prep
A
1. Easy Jog — 5 minutes — RPE 3 2. Lateral Shuffle — 2 × 10 yards/side — controlled — 30 sec rest — hips low 3. Carioca — 2 × 10 yards/side — smooth — 30 sec rest — rotate through hips 4. Decel Drop Step — 3 × 3/side — controlled — 30 sec rest — drop hips before turning
B
5-10-5 Pro Agility
C
3 Cone Drill
D
Sprint to Stick Deceleration Football Speed
4 x 2
E
Lateral Bounds to Stabilize
4 x 4
Recovery
F
Active Recovery -Hip Mobility
Bodyweight Strength and Mobility Session Shinbox Switch x 6-8 Shinbox ER Stretch x 1-2 min/side Shinbox IR Stretch x 1-2 min/side Shinbox Switch x3-5/side Low Switch Cossack x8-10/side Middle Split x 1-2 min Squat Hold x 1-2 min Slow Bodyweight Squat x 5
Aerobic Flush
A
1. Bike, Walk, or Row — 20 minutes — RPE 4–5 — nasal breathing if possible
Conditioning
B
Active Recovery: Hip External Rotation
Bodyweight Strength and Mobility Session 1. Weighted Butterfly Stretch x 2 min 2. Supine Figure 4 Stretch x 1-2 min/side 3. Shinbox ER Stretch x 1-2 min/side 4. Shinbox Thoracic Rotation x 5-10/side 5. Shinbox Rear Leg ER x 5-10/side 6. Elevated Pigeon Stretch x 1-2 min/side 7. Sidelying Active Hip ER x 5/side
Recovery
C
Active Recovery -Hip Internal Rotation
Bodyweight Strength and Mobility Session 1. Hip Sleeper Stretch x 1-2min/side 2.Shinbox Hip IR Stretch x 1-2 min/side 3. Shinbox Active Hip IR Liftoff x 10/side 4. Half Kneeling Weight Shift x 10/side 5. Squat Hip Rotations x 10 6. Supine Active Hip Interal Rotation x 5-10/side
Warm-Up / Prep
A
1. Bike or Jog — 5 minutes — RPE 3 2. Med-Ball Chest Pass — 3 × 5 — explosive — 45 sec rest — throw through the wall 3. Med-Ball Scoop Toss — 3 × 4/side — explosive — 45 sec rest — rotate hips first
B
Hang Power Clean
4 x 3
C
Goblet Squat
3 x 8
D
Romanian Deadlift
3 x 8
E1
T-Bar Row
4 x 8
E2
Lat Pulldown
3 x 8
F
KB Farmer's Carry
3 x 30
Conditioning
G
Active Recovery - Shoulder Mobility
Bodyweight Strength and Mobility Session Shoulder Circles x5/side Shoulder Extension Stretch x 1 min Shoulder Extension Bridge x 5 reps Prone I Raise x 5 with 5 sec hold Prayer Stretch x 2 min Prone Y Raise x 5 with 5 sec hold Shoulder wall circles x 5/side Passive Hang x 1 min
Warm-Up / Prep
A
1. Easy Bike or Jog — 5 minutes — RPE 3 2. High Knees — 2 × 10 yards — crisp — 30 sec rest — fast feet 3. Backpedal to Sprint — 4 × 10 yards — controlled — 45 sec rest — flip hips clean
B
300 Yard Shuttle
@ 300
Athleticism Circuit
C
3 Rounds FOR TIME 1. Hand Release Push-Up × 10 2. KB/DB Walking Lunge × 20 Steps 3. Burpee x 30
Conditioning
D
Active Recovery - Shoulder Mobility
Bodyweight Strength and Mobility Session Shoulder Circles x5/side Shoulder Extension Stretch x 1 min Shoulder Extension Bridge x 5 reps Prone I Raise x 5 with 5 sec hold Prayer Stretch x 2 min Prone Y Raise x 5 with 5 sec hold Shoulder wall circles x 5/side Passive Hang x 1 min
Michael Cole
All programming is written by Michael Cole — former two-sport athlete, current professional wrestler, and co-owner of 4Balance Fitness, with over 40 years of playing and training experience. 4Balance Fitness is the official strength & conditioning partner of The Vault.
Football players from youth through high school, college, and adult — every position, from the line to the skill spots. You'll want access to a basic weight room (barbell, dumbbells, bands, a med-ball). Start anytime; jump into the current week.
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When you join a team you’re getting more than programming, you’re joining an online community.
4Balance Fitness Forge: Football
4Balance Fitness Forge: Football
4Balance Fitness Forge: Football
