Football Inseason '22

SPRNTD

Coach
Corey Chapman

The SPRNTD In Season Football program is designed to both maintain and increase your strength, speed, and power throughout the season. This program is intended for all positions, and all skill levels. "The best ability is availability"! One of the most important aspects of the SPRNTD In Season is the integration of proper progressions, regressions, training loads & volumes, and exercise selection to ensure that athletes are effectively training while reducing the risk of fatigue and injury.

SPRNTD In Season Goals include:

  • decrease strength & power loss throughout the season
  • maintain tissue resiliency
  • maintain health
  • peak for post-season play
  • reduce the risk of injury and fatigue
  • finish the season as strong/stronger
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COMMON SENSE+INTUITION+ SCIENCE= RESULTS
SPRNTD training programs incorporate effective progressions for continued development. Experience breeds intuition. Our online programs are by athletes for athletes. We integrate biomechanics, physiology, and up to date research to maximize your performance.
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CONTINUED DEVELOPMENT
Each SPRNTD program is designed around the end goal of long-term athletic development.
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ALWAYS AT THE TOP OF YOUR GAME
SPRNTD methods and techniques improve performance, reduce injury risks, and prolong your career.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Move the days as need be to best fit your weekly practice schedule.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Equipment
Required
Barbells, Plates, Dumbbells, Cable Machine, Box, Bench
Recommended
Resistance Bands, Trap bar
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
INSEASON-BLOCK 2-WK 2-DAY 1

A1

Trap Bar Shrug Pull

10 x 3 @ 50 %

A2

KB swings

10 x 5

A3

Hang Power Shrugs

10 x 3 @ 5

B1

Goblet Squat

5 x 10 @ 5

B2

Romanian Deadlift

5 x 10 @ 5

B3

Trap Bar Deadlift

5 x 10 @ 5

B4

DB Reverse Lunge

5 x 10 @ 5

B5

Hip Thrust

5 x 10 @ 5

C1

Floor Seated OH Press (BB)

5 x 10 @ 5

C2

Incline DB Bench Press

5 x 10 @ 5

C3

Bent Over Row

5 x 10 @ 5

C4

Pull-Up

5 x 10

D1

Band Pull Through

3 x 20

D2

Glute Ham Raise Iso Hold

3 x 20

D3

Feet Elevated Glute Bridge Iso Hold

3 x 20

E1

Lat Pulldown

3 x 20

E2

Close Grip Push-Up

3 x 20

E3

Barbell Bicep Curl

3 x 20

F1

Weighted Sit Up

3 x 20

F2

1/2 Kneeling Pallof Press

3 x 20

G

Russian Twist

3 x 20

Tuesday
INSEASON-BLOCK 2-WK 1-DAY 2 WU

A1

Foam Roll

1 x 5:00

A2

Deep Squat Hold

1 x 30

A3

Downward Dog + Worlds Greatest Stretch

1 x 5

A4

Couch Stretch

1 x 10

A5

Arch to Hollow Rolls

1 x 10

A6

Heel Elevated Split Squat Iso Hold

1 x 30

B1

Bear Stance Bird Dogs

2 x 10

B2

GHD Back Extension

2 x 10

B3

KB RDL + Goblet Squat

2 x 10

C1

Seated Box Jump

2 x 5

C2

4 way Neck Iso Hold (Wall)

2 x 10

Tuesday
INSEASON-BLOCK 2-WK 1-DAY 2

A1

Back Squat

12, 10, 10

A2

Infant Squat

3 x 5

B

Speed Close Grip Incline Bench

6 x 3 @ 65 %

C1

Alt. DB OH Press

2 x 5

C2

Physioball Leg Curl

2 x 12

C3

Landmine Rotation

2 x 20

D1

Alternating DB Curl

1 x 16

D2

Hammer Curl

1 x 10

D3

Seated Incline DB Curls

1 x 15

D4

Chin-Up

1 x 20

Thursday
INSEASON-BLOCK 2-WK 1-DAY 3

A1

Bench Press

10, 6, 2

A2

Thoracic Slides

3 x 5

B

Trap Bar Deadlift

6 x 2 @ 55 %

C1

S. Leg Hip Thrust Iso Hold (+ weight)

2 x 30

C2

1-Arm DB Row

2 x 8

C3

Hanging Leg Raise

2 x 12

D

Skull Crushers

3 x 20

Thursday
INSEASON-BLOCK 2-WEEK 1-DAY 3 WU

A1

Foam Roll

1 x 5:00

A2

Proprioceptive Hops

1 x 10

A3

90/90 BWS Mobi

1 x 10

A4

Crossover Bear Crawl

1 x 5

A5

Bench Thoracic Lat Stretch

1 x 10

A6

Bear Crab Roll

1 x 5

B1

DB/KB Overhead Farmer's Walk

2 x 30

B2

Split Stance Cable Row

2 x 15

B3

Plyo Push Up

2 x 20

Coach
coach-avatar Corey Chapman

As a strength and conditioning coach and founder of SPRNTD, Corey's philosophy is to provide athletes with every possible opportunity to reach their highest potential. Through his coaching Corey's aim is create cultivate an atmosphere in which athletes feel comfortable to learn and ultimately hone their role as the main contributor to their own successes.

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START AT THE TOP, STAY AT THE TOP

Nobody ever said that you can't get stronger in season. Continued development is the goal. Take your performance into your own hands!

Start My 7-Day Free Trial
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The Proof
verified-athlete-avatar Bryan Yankson

ELF -Stuttgart Surge

Verified Athlete

"Since 2015 Corey has helped me to reach my athletic goals. He’s given me tools that have allowed me to continue to develop in all areas."

verified-athlete-avatar Japhet Mbala

ELF- Stuttgart Surge

Verified Athlete

"Through individual training Corey helped me bring my athleticism and mindset to a new level. You can see his passion for his job- I would suggest Corey as a strength coach to every athlete."

verified-athlete-avatar Xavi Gonzales

Stuttgart Reds Baseball

Verified Athlete

"Corey has supported me for the last four years both in season and in the offseason. He helped me to get in the best possible shape for the season as well as gave me tips that gave me the confidence to continue to accomplish my goals."

verified-athlete-avatar Florian Sparakowski

Professional Boxer

Verified Athlete

"Explosivness is one of the most important aspects in boxing. Corey helped me immensely improve my punch strength. His training made a huge difference in my performance."

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Football Inseason '22
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Football Inseason '22
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Football Inseason '22
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Football Inseason '22