The Off-season Blueprint Membership

Resurgence Athletics LLC

Football , Speed, Weightlifting, Plyometrics

Coach

Coach Dez

Train With Structure. Gain Speed. Dominate Next Season.

Most players think they’re working in the offseason… but without a plan, it’s just wasted reps.

The** Offseason Blueprint** gives you a structured 3-month program designed to:

Build strength & power in the gym with organized workouts, reps, sets, and progressions

Level up your speed & explosiveness with fieldwork that actually translates to game speed

📲 Run through the app so you can track PRs, follow exact tempos, and know you’re progressing every week.

No more guessing. No more random workouts. This is the system built for football athletes to separate in the offseason—so when the lights come on, you’re already ahead.

Over 100+ athletes from college to pro have used this style of programming to get faster, stronger, and more explosive. Now it’s your turn.

The offseason is where careers are built. Don’t waste it!

$47 / mo

Get The Off-season Blueprint Membership

Stay Organized & Track Progress

No more guessing or bouncing between random workouts. The Offseason Blueprint app gives you a structured 3-month plan with every lift, set, rep, and speed drill laid out. You’ll be able to track your PRs, see your progress week by week, and know exactly how your hard work is paying off. The app keeps everything in one place, so you can focus on executing instead of searching.

Build Real Football Performance Results

The program is built to make you stronger in the gym, faster on the field, and more explosive in every movement. With the right mix of strength, speed, and recovery work, you’ll build athleticism that translates directly to game day and helps you dominate with confidence.

Features

Programming 5 days per week

Daily strength, Plyos, and recovery training that’s accessible and structured for 🏈 athletes who just need that structure.

Detailed, expert instruction

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

Committed Teammates

A community of other football players all pushing themselves to great!

Delivered through TrainHeroic

Daily strength, Plyos, and recovery training that’s accessible and structured for 🏈 athletes who just need that structure.

Equipment

Required

Field // Barbell // Dumbbell // Medicine Balls // Slam Balls // Machine's // Machines // Foam Roller // Slam Balls // Foam Roller // Cables // Loop Bands // Long Bands // Power Rack // Bosu Ball // Plyo Boxe's // Glute Ham Raise // Reverse Hyper // Stationary Bike

Sample Week

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

Sunday

High Intense- Upper Body

Band Pull-Apart

2 x 15

Band Face Pull

1 x 20

Scap Push-Up

1 x 15

MB Repeat Chest Press

1 x 20

Lateral Neck Flexion

1 x 20

Neck Plate Raise

1 x 15

Side Lying Internal Rotation

2 x 12

Side Lying External Rotation

2 x 12

Banded Explosive Pushups

3 x 0:20

Barbell Floor Press

3 x 5 @ 75 %

Inverted Row-Iso Hold

@ 0:30

DB Shrug

3 x 12

DB Lateral Raise 2-1-1

3 x 12

Dip Hold Isometric

3 x 12

Wide Grip Standing Barbell Curl

3 x 12

1-Arm DB Row

3 x 12

Hollow Hold

3 x 0:30

Chest Stretch

1 x 0:30

Pvc Lat stretch

1 x 0:30

Shoulder Stretch

1 x 0:30

Triceps Stretch

1 x 0:30

Sunday

Speed Training

Bird Dog

1 x 30

Wall Ankle Mobility

1 x 20

Run

2 x 50

High Knee Hug

1 x 20

Walking Quad Pull

1 x 20

Reverse Lunge w/ Reach

1 x 20

Dynamic Ankle Pulls

1 x 15

Reverse walking Toe Touch

1 x 20

Foward Skip w/ Arm circles

1 x 20

Walking leg swings

1 x 15

Dynamic High Knee

1 x 20

Ankle Bounces

Alternating Bounding

1 x 20

Build Up Sprint 75%

2 x 80

Kneeling Arm Swing

3 x 0:20

Wall Drill-Double Switch

4 x 20 @ 1:00

A March Hands on Hips

2 x 15

Push up Start

4 x 20

Elevated Wall Hamstring Stretch

1 x 1:00

Butterfly Stretch

Piriformis Stretch

2 x 0:30

Monday

High Intense Lower

Quad Foam Roll

1 x 12

Calf Foam Roll

1 x 12

Foam Roll IT Bands

1 x 12

Clamshell

2 x 15

Hip circles over Box

2 x 15

Wall Ankle Mobility

Knee Hug

1 x 0:30

Dynamic Ankle Pulls

1 x 0:30

Low Pogo Hops

2 x 15

Ankle Bounces

2 x 0:20

Altitude Drop

Barbell Squat Overcoming Iso

3 x 30 @ 0:20

RDL

3 x 8

DB Step Up

3 x 8

Back Extension

3 x 10

Oblique Twist

@ 15

Static Wall Hamstring Curl

1 x 1:00

Band Hip Flexor Stretch

2 x 0:30

Standing IT Band Stretch

1 x 0:30

Box Pigeon Stretch

1 x 0:30

Tuesday

Speed Training

Bird Dog

1 x 30

Wall Ankle Mobility

1 x 20

Run

2 x 50

High Knee Hug

1 x 20

Walking Quad Pull

1 x 20

Reverse Lunge w/ Reach

1 x 20

Dynamic Ankle Pulls

1 x 15

Reverse walking Toe Touch

1 x 20

Foward Skip w/ Arm circles

1 x 20

Walking leg swings

1 x 15

Dynamic High Knee

1 x 20

Ankle Bounces

Alternating Bounding

1 x 20

Build Up Sprint 75%

2 x 80

Kneeling Arm Swing

3 x 0:20

Wall Drill-Double Switch

4 x 20 @ 1:00

A March Hands on Hips

2 x 15

Push up Start

4 x 20

Elevated Wall Hamstring Stretch

1 x 1:00

Butterfly Stretch

Piriformis Stretch

2 x 0:30

Wednesday

Low Intense- Upper Body

Band Pull-Apart

2 x 15

Band Face Pull

1 x 20

Scap Push-Up

1 x 15

MB Repeat Chest Press

1 x 20

Side Lying Internal Rotation

2 x 12

Side Lying External Rotation

2 x 12

Lateral Neck Flexion

1 x 20

Neck Plate Raise

1 x 15

Kneeling MB Throw

4 x 5

Incline Bench Press

4 x 5 @ 65 %

90 Degree Iso Chin Up Hold

3 x 0:30

Barbell Shrug

4 x 12

DB Shoulder Press 2-1-1

4 x 12

Two Arm DB Preacher Curl

4 x 12

Tricep Kick Back

4 x 12

High Plank KB pullthrough

4 x 10

Pvc Lat stretch

1 x 0:30

Chest Stretch

1 x 0:30

Shoulder Stretch

1 x 0:30

Thursday

Low Intense Lower

Quad Foam Roll

1 x 12

Calf Foam Roll

1 x 12

Foam Roll IT Bands

1 x 12

Clamshell

2 x 15

Hip circles over Box

2 x 15

Wall Ankle Mobility

Knee Hug

1 x 0:30

Dynamic Ankle Pulls

1 x 0:30

Low Pogo Hops

2 x 15

Ankle Bounces

2 x 0:20

Stationary Bike

1 x 3:00

Box Jump

4 x 5

Box Squat

4 x 5 @ 65 %

Cable Pull through

4 x 5

Split Squat Hold

4 x 0:30

Prone Machine Hamstring Curl

3 x 20

Glute bridge Hold

3 x 0:30

Calf Raise

3 x 20

Plank

3 x 0:45

Elevated Wall Hamstring Stretch

1 x 1:00

Butterfly Stretch

1 x 0:30

Lunge Stretch

1 x 0:30

Standing IT Band Stretch

2 x 0:30

Butterfly Stretch with Hip Mobility

1 x 0:30

Coach

More from Resurgence Athletics LLC

Coach Dez

With 15+ years of experience playing & coaching, I’ve trained over 100 football athletes from college to the pros, including CFL, IFL & GFL. The Offseason Blueprint is built from proven methods that make you faster, stronger & more explosive. No guesswork. No wasted reps. Just structured training that separates you in the offseason and translates on game day.

Built For Ballers Who want RESULTS

Random work won’t cut it. Get the plan that makes you faster, stronger, and more explosive! Lock in today!

Get The Off-season Blueprint Membership

FAQs

How Long is the Programming?

Programming is built out for 3 months. To get the best results STICK to the programming & instruction for all 3 months. Consistency is everything after that you can cancel your monthly subscription as its a pre-made program for only 3 months

IF I like the program but want more customization- How do I do that?

Great question- You can reach out directly to me via email & we will setup a call to review goals & go from there!

Whos this Program for?

This program is for Football Players that are in their off-season

The Proof

Daryn Blackell

GFL Pro Football Player

Verified Athlete

"Before the this felt like i needed a custom program to give me that edge. With it strength when up Pr's in my bench press & squat. My speed & power on the field was big time as well & vital to success inmy first 2 pro season first being DPOY & this past season having 10+ sacks from the 3 tech."

Dominic Roberto

Pro Football Player | IFL

Verified Athlete

"When I got the call to have an opportunity to play in the IFL I was ready because my program was structured to do so! Was big time in my consistency & preparation for the pro level."

Pat Barrett

Pro Football Player | IFL

Verified Athlete

"Felt stronger then ever after- Hit PR's I didn't think Possible. I'm also feeling more explosive & athletics heading into my season!"

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The Off-season Blueprint Membership

The Off-season Blueprint Membership

The Off-season Blueprint Membership

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The Off-season Blueprint Membership

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