The program
Pick your specialty.
One 8-week strength and speed program runs under all three positions: mobility every day, four lifting days and sprint work on a weekly rotation. Only the skill work changes.
Long Snapping
Spiral, snap time, and follow-through at 10, 12, and 14–15 yards.
Kicking
Ball striking, power and ball flight, and field-goal accuracy under pressure.
Punting
Drop and contact, distance and hang time, and directional punting.
The program
Eight weeks, then you test.
Main liftsHang Clean, Back Squat, and Bench use a % of your tested 1-rep max. Rest 2–5 min between work sets.
Accessories & Legs dayNo percentages. Pick a weight you could lift for 2 more reps than prescribed, and stop there. Rest 60–90 sec.
Pull-upsReps are based on your max strict pull-ups. Log it on your Profile and the targets fill in.
Every day starts here
DailyBody Prep
Stretches
Week 9
Test Week
Warm up thoroughly, then work up in confident singles to a new 1-rep max on each lift. Stop the moment a rep slows down or form breaks. That's the number to log, not the one after it. For pull-ups, do one set of max strict reps: full hang, chin over the bar, no kipping.