First lesson β diagnostic + high-performance baseline
1. Duration: 75β90 min.
2. Goal: assess 1RM (or estimated), sprint mechanics, mobility, positional technique.
3. Warm-up (12 min): movement prep, dynamic mobility, sprint drills (A/B skips, ankle pops).
4. Testing & tech (25β30 min):
β’ 3 Γ 10 yd, 3 Γ 40 yd sprints (timed), pro-agility shuttle baseline, vertical/broad jump.
β’ Skill observation: stance, first step, change-of-direction.
5. Strength (25 min):
β’ Heavy compound: back squat 3Γ5 (working sets), trap-bar deadlift 3Γ5 or 5Γ3 depending on program.
β’ Upper: bench 3Γ5 or push press 3Γ4.
6. Power/plyo (10 min):
β’ Hang cleans or hang power snatch 4Γ3 (moderate load) OR medicine ball throws 4Γ5.
7. Cooldown & plan summary (5β8 min).
8. Note: use load only with experienced lifters; prioritize technique.
Lessons 11+ β peak, maintenance, and in-season management
1. Periodize: 4β6 week blocks: accumulation (volume β), intensification (load β), peaking (intensity β, volume β), deload.
2. In-season: maintain strength (2 sessions/week, lower volume), prioritize practices, recovery, rehab.
3. Advanced techniques: velocity-based training, eccentric overload, contrast/complex training, position film + analytics to tailor drills.
4. Data: retest every block (6β8 weeks). Use load % of 1RM for intensity progression (e.g., 3Γ3 at 85β90% for peaking).
5. Recovery & nutrition: targeted carbs around sessions, creatine safe if desired (talk to team staff), sleep, compression/ice as needed.
Lessons 4β10 β strength & power build block
1. Block goal (weeks 1β4): increase max strength + convert to power.
2. Weekly focus: 2 heavy strength sessions (4β6 sets Γ 3β6 reps), 2 power/speed days, 1 skill day.
3. Examples:
β’ Strength day: squat 5Γ5, Romanian deadlift 4Γ6, Bulgarian split squat 3Γ8, weighted core work 3Γ8.
β’ Power day: contrast training (heavy squat 3Γ3 β immediately box jump 3Γ5), Olympic lift variation 5Γ3, sled sprints 6Γ20m.
4. Football specificity: position-specific sprint angles, change-of-direction with goggles or fade drills that mimic reads.
5. Conditioning: include high-intensity repeat sprint ability (RSA) drills (e.g., 6 Γ 30m with 20s rest) for special teams/skill positions.
6. Monitoring: use vertical and sprint improvements as performance markers.
Lessons 2β3 β establish weekly split & neuromuscular work
1. Typical split examples:
β’ Off-season: Mon (max strength lower), Tue (speed/power), Wed (active recovery), Thu (max strength upper + power), Fri (football skills/conditioning), Sat (optional mobility/light tempo).
2. Lesson content (example speed day):
β’ Warm-up 12 min; sprint mechanics 20 min: resisted sprints (sled 10β20 yd) 6Γ; flying 30s Γ4; reactive mirror drill 6Γ.
β’ Power: drop jumps 3Γ5, med-ball rotational throws 4Γ6.
β’ Position drills 15β20 min at full speed (tackling technique under strict supervision for contact sessions).
β’ Conditioning: interval repeat 6Γ60m at high intensity with full rest.
3. Load & recovery: track RPE, implement 1β2 light sessions/week.