Gridiron Power
Build the strength and explosiveness that gridiron play demands. This program focuses on the raw power needed for blocking and tackling, the explosive speed for breakaway plays, and the durability to survive a full season. Heavy compound lifts, plyometrics, and sport-specific conditioning.
Raw power for contact
Explosive 40-yard speed
Durability and injury prevention
Position-applicable strength
Game-day performance
Program Details
Who Is This For?
Week 1
Lower Body Power
Build the explosive leg power that drives through contact and accelerates past defenders.
70 min6 exercises
Back Squat
5 sets × 5 reps · Rest 180 sec
Power Cleans
4 sets × 5 reps · Rest 150 sec
Box Jumps
4 sets × 5 reps · Rest 90 sec
Romanian Deadlift
4 sets × 8 reps · Rest 120 sec
Walking Lunges
3 sets × 20 total · Rest 90 sec
Sled Push
4 sets × 20m · Rest 120 sec
Upper Body Push
Build the pressing power for blocking and hand fighting.
60 min6 exercises
Bench Press
5 sets × 5 reps · Rest 180 sec
Incline Dumbbell Press
4 sets × 8 reps · Rest 90 sec
Push Press
4 sets × 6 reps · Rest 120 sec
Dips
4 sets × 10 reps · Rest 90 sec
Close-Grip Bench
3 sets × 8 reps · Rest 90 sec
Landmine Press
3 sets × 8 each · Rest 60 sec
Rest Day
Film study and recovery
0Lower Body Speed
Develop the explosive speed and agility for game-breaking plays.
60 min6 exercises
Trap Bar Deadlift
4 sets × 5 reps · Rest 150 sec
Jump Squats
4 sets × 6 reps · Rest 90 sec
Bounding
4 sets × 10 each · Rest 90 sec
Single-Leg Box Jump
3 sets × 6 each · Rest 90 sec
Bulgarian Split Squat
3 sets × 8 each · Rest 90 sec
Hip Flexor March
3 sets × 12 each · Rest 60 sec
Upper Body Pull
Build the pulling strength for tackling and receiving.
60 min6 exercises
Weighted Pull-ups
4 sets × 6 reps · Rest 120 sec
Barbell Rows
4 sets × 8 reps · Rest 90 sec
Face Pulls
4 sets × 15 reps · Rest 45 sec
Farmers Carry
4 sets × 40m · Rest 90 sec
Barbell Curls
3 sets × 10 reps · Rest 60 sec
Neck Curls
3 sets × 15 reps · Rest 45 sec
Rest Day
Rest Day