Next Level Football Players

Impulse Athletics

Football

Coach

Kyle Donsberger

The purpose of this program is to provide football players who are looking for an effective and affordable program an option. These are training strategies I use for myself when prepping for the national team and that I use for all my athletes to help them get to the to collegiate level. There are videos and descriptions for all exercises to allow for deeper understanding and to ensure you are doing the exercises correctly.

The focus of this program will be reflected based on time of year and season as it is updated regularly to reflect on needs and new learnings. The sessions are designed to maximize your results in the most effective doses and respect your time.

This program includes strength training, speed training, change of direction work and sport specific conditioning tailored specifically to your needs as a football player. There is no fluff, all these exercises are designed with the intention of making you a better athlete by making you bigger, faster and stronger.

This program requires dedication from you to actually get results. This means you need to commit to the program and make time to get the sessions in. I promise not to waste your time but I need a commitment from you to get results.

So what would happen if you committed to this program for the next 6 months and saw the results you were looking for? Don't you at least deserve that?

$40 / mo

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Designed for football specific needs

This program is designed with football players in mind and focuses on their needs from strength work to speed work to explosive power work to conditioning

Complete Program

This program isn't only about strength training, it builds your speed, change of direction skills, explosive power and prepares you for the season

This program stays current

This program is alive and adapts based on time of year including in-season training and off-season so it progresses and changes as you progress through the year. The program will also be updated based on new learnings from different courses I take

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

This program will reflect the demands in your schedule so during the offseason it will be heavier and during season it will be lighter

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

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 & team will push you harder, know you better, & keep you going longer, all through an app.

Equipment

Required

Barbell // Dumb Bells // Weight Plates

Recommended

Med Ball // Kettlebells // Hurdles

Sample Week

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

Monday

Football Off-Season - Main Camp Prep - Day I

Conditioning

Impulse Athletic Warm UP

Skipping (5:00 mins) Foam Rolling (3:00 mins) Heel/Toe Rocks 2x10 Heel/Toe Walks 2x10m Wall Squat 2x4 Hip Openers 2x3 T-Spine Openers 2x5 Curl-ups 1x5x5s Bird/Dog 1x8 Side Plank 1x30s/side

Bucket Holds

2 x 10

Bucket Switches

2 x 10

Box Squat

3 x 3

Vertical/Horizontal/Vertical

3 x 3

Depth Drop Series

3 x 3

High Clean Pull

3 x 4

Hurdle Hops

3 x 3

Barbell Bench Press

3 x 5

Pallof Press

3 x 10

1/2 Kneeling Med Ball Toss

3 x 5

3 Way Ground Tension

2 x 10

Toe Dissociation

2 x 10

Tuesday

Football Off-Season - Power Day 1

Prep

Impulse Athletic Warm UP

Skipping (5:00 mins) Foam Rolling (3:00 mins) Heel/Toe Rocks 2x10 Heel/Toe Walks 2x10m Wall Squat 2x4 Hip Openers 2x3 T-Spine Openers 2x5 Curl-ups 1x5x5s Bird/Dog 1x8 Side Plank 1x30s/side

Strides

4 x 30

Skips for Height

2 x 20

Rudimentary Jumps

2 x 5

Bounding

3 x 20

Underhand Med Ball Toss

2 x 3

Double Leg Hop

2 x 3

Underhand Med Ball Toss

2 x 3

3 Double Leg Hop

2 x 2

Single Leg Hop

2 x 3

Hop/Step/Hop

3 x 20

Wednesday

Football Off-Season - Acceleration Day 2

Conditioning

Impulse Athletic Warm UP

Skipping (5:00 mins) Foam Rolling (3:00 mins) Heel/Toe Rocks 2x10 Heel/Toe Walks 2x10m Wall Squat 2x4 Hip Openers 2x3 T-Spine Openers 2x5 Curl-ups 1x5x5s Bird/Dog 1x8 Side Plank 1x30s/side

Pogos

2 x 10

Strides

4 x 30

Dead Legs

2 x 20

Ankle Dribbles

2 x 10

Calf Dribbles

2 x 10

Knee Dribbles

2 x 10

Standing Start

3 x 10

Speed Hops

2 x 10

Standing Start

2 x 10

Speed Hops

2 x 10

Standing Start

3 x 10

Thursday

Football Off-Season - Main Camp Prep - Day 2

Conditioning

Impulse Athletic Warm UP

Skipping (5:00 mins) Foam Rolling (3:00 mins) Heel/Toe Rocks 2x10 Heel/Toe Walks 2x10m Wall Squat 2x4 Hip Openers 2x3 T-Spine Openers 2x5 Curl-ups 1x5x5s Bird/Dog 1x8 Side Plank 1x30s/side

Bucket Holds

2 x 10

Bucket Switches

Bulgarian Split Squat

3 x 6

Single Leg Romanian Deadlift

3 x 6

Single Arm DB Bench

3 x 6

1/2 Kneeling Landmine Press

3 x 6

Single Arm Dumb Bell Row

3 x 6

Stability Cones

1 x 3

Med Ball Circuit (30s Holds)

2 x 30

Conditioning

Explosive Power Circuit

2 Rounds - 15s on/10s off Battle Ropes - in a squat position, we want to move the arms as fast as we can, as we fatigue we can go from alternating arms to both arms together. If you don't have battle ropes grab a pair of dumb bells and do sprint arms, driving the arms back and forth as fast as you can for the time Box Jumps - we want a relatively low box because the point of this is to get as many reps as you can in the time. As soon as you touch the ground we want to jump back onto the box and vice versa. If you don't have a box to use, just do tuck jumps instead where you focus on tucking knees to chest at the top. Russian Twists - grab a med ball and we want our feet up as we twist the med ball across keeping the legs from rotating and the upper body stable only the arms are moving. Lateral Hurdle Hops - we want a low hurdle set up to hop over quickly, focus on snapping the knees up. If no hurdle, imagine jumping 1 Plate Hold - extend arms straight out & hold, focus on breathing

Friday

Football Off-Season - Change of Direction Day 1

Conditioning

Impulse Athletic Warm UP

Skipping (5:00 mins) Foam Rolling (3:00 mins) Heel/Toe Rocks 2x10 Heel/Toe Walks 2x10m Wall Squat 2x4 Hip Openers 2x3 T-Spine Openers 2x5 Curl-ups 1x5x5s Bird/Dog 1x8 Side Plank 1x30s/side

Strides

3 x 30

Fast Feet

1 x 3

Agility Cones - Fast Feet

1 x 3

Agility Cones - Single Leg

1 x 3

Agility Pods

1 x 5

2-4-2

1 x 5

5-10-5

1 x 3

10-5-5

1 x 3

Saturday

Football Off-Season - Main Camp Prep - Day 3

Conditioning

Impulse Athletic Warm UP

Skipping (5:00 mins) Foam Rolling (3:00 mins) Heel/Toe Rocks 2x10 Heel/Toe Walks 2x10m Wall Squat 2x4 Hip Openers 2x3 T-Spine Openers 2x5 Curl-ups 1x5x5s Bird/Dog 1x8 Side Plank 1x30s/side

Bucket Holds

2 x 10

Bucket Switches

2 x 10

Back Squats

3 x 5 @ 65 %

Dumb Bell Squat Jumps

3 x 5

Dead Hang Power Clean

3 x 4

Box Jumps

3 x 5

Plyo Push-ups

3 x 10

Overhead Lateral Med Ball Slams

2 x 10

Conditioning

Sprint Circuit

2 Rounds 10s on/10s off 10 m Shuttle Sprint - focus on explosive change of direction Push-ups - push the ground away with explosive power 10 m Shuttle Sprint - focus on explosive change of direction Crunches - focus on quick pulses just getting the shoulders off the ground Squat Jumps - focus on exploding up as high as you can with each rep Sprint Arms (15 lb DB) - focus on driving the elbows back, moving the hands as fast as you can Split Jumps - focus on exploding as high as you can with each rep Dips - focus on explosive power, pushing the bench away

3 Way Ground Tension

2 x 10

Foot Scrunches

2 x 10

Coach

More from Impulse Athletics

Kyle Donsberger

Coach Kyle grew up playing football and basketball. In university he switched to track where he learned all about becoming faster and more explosive. He won conference championships and was a 3x First-Team Conference All Star. He also won a medal at Nationals in the 4x400 relay. He now competes for Team Canada in Skeleton and has helped 27 athletes make the college level by upping their game

What if it works?

What if you committed to the program for 6 months? What if you got the results that I know you can? What if you levelled up your game and became a true game changer? What if you reached your goal of playing college level? How good could you be with an actu

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FAQs

Why should I choose this program?

I have 10 years experience as an S&C Coach, & another 25 years experience as an athlete. I specialize in speed & explosive power which I utilize as a national team athlete. I want to see you succeed and do everything in my power to put you in that position. Plus the program changes with the season.

Why would this be better than my football coach's program

Football coaches have a lot of things to do between admin, practice schedule, scheme set up, player management that they don't have time to create the most effective programs. Also rarely are coaches certified S&C coaches, nor do they have the experience. This is my career, I specialize in this

What does this have that other programs don't?

This program will reflect the time of year (offseason vs inseason), progressively build you up, & include strength, speed, COD, & conditioning targeted to football. With an expertise in sprint mechanics and building speed and power you're going to get more focus on those areas to get better

What if I don't get results from this?

If you are actively logging all your sessions, doing all the work and not seeing results I will work with you 1 on 1 for 6 weeks at no cost to you

The Proof

Matt Oslanski

ACL Rehabbed athlete (Langley Rams)

Verified Athlete

"After (ACL) surgery I've been able to gain back most, if not all of my speed, feel more confident in y change of direction and just feel like I'm a better athlete overall"

Zak Bratrud

LB, Calgary Colts

Verified Athlete

"Not only have I noticed improvements in my speed, but also my coordination and change of direction have increased exponentially. I noticed differences after the first session."

Anthony Eshiemomoh

DB, University of Saskatchewan

Verified Athlete

"I started working with Impulse going into my freshman season and they transformed me into an even better athlete, helping me start my first year. Their attention to deal to mechanics, how you're feeling and mentorship have helped boost my game"

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Next Level Football Players