STRENGTH & CONDITIONING PROGRAMS
FOOTBALL | ELITE | BLACK
FOOTBALL | INTERMEDIATE | BLACK
FOOTBALL | BEGINNER | BLACK
FOOTBALL | ELITE | SILVER
FOOTBALL | INTERMEDIATE | SILVER
FOOTBALL | BEGINNER | SILVER
All PMR football programs consist of 3-phases of training, with the focus of preceding phases preparing the athlete for the higher intensity phases to follow. All phases are 4-weeks in duration. Phase 1 will typically contain a higher volume of reps with the intent to increase the athlete's work capacity and prepare for the more aggressive next phases. Phase 2 incorporates more specific exercises, rep ranges will be lower, and places more emphasis on increasing strength. Following the accumulated work done in phases 1 and 2, phase 3 again incorporates more specific exercises and the emphasis shifts more toward power.
With phase 3 being power emphasis, it does not require that all exercises performed during this phase be explosive. There will be several exercises focused on producing force quickly, but in order to progress safely, efficiently, and effectively there must be a balance. A good way to think about it is in phase 2 the emphasis will be strength and the work capacity/power work is de-emphasized. In phase 3, power is the emphasis while de-emphasizing work capacity and strength. There are many variables accounted for when creating PMR programs. Two of them being to become a stronger and more powerful athlete, but also to progress the athlete safely through phases while having the intent for athletes to become more physically resilient on the field and better able to manage the physical stressors of their sport/position. In the end being able to have a prolonged and productive athletic career.
Beginner: Zero to 2 years training experience
Beginner programs consist of 3 workout days per week, all full body. Full body workouts contain core, lower body, and upper body exercises all in the same day and all appropriate for the athletes training age. This allows the athlete to gradually increase their work capacity prior to focusing on all lower body or all upper body days. The goal at this training level is to build a strong and efficient foundation to build on as athletes progress in their training age.
Intermediate: 2-4 years training experience
Intermediate programs consist of 4 workout days per week. In addition to core exercises (and agility/conditioning if it's a "Black" package), weekly workouts contain 2-lower body emphasis days and 2-upper body emphasis days.
Elite: Consistently training 4 or more years
Elite programs consist of 4 workout days per week. In addition to core exercises (and agility/conditioning if it's a "Black" program), weekly workouts contain 2-lower body emphasis days and 2-upper body emphasis days.
Black or Silver Program
Black: Includes all 5 program categories of Prep, Agility, Conditioning, Core, and Strength. All training days will include Prep, Core, and either upper body or lower body strength/power. Agility and Conditioning also included may be 2-days, 3-days, or 4-days per week depending on training level, phase of the program, or position category.
Silver: Includes 2 program categories of Core and Strength only. All training days will include Core and either upper body or lower body strength/power.
* As mentioned in the Training Level section, Beginner programs will contain 3-full body workouts per weeks as opposed to 4 days of lower or upper emphasis.
For Intermediate or Elite training level athletes, choose the position category best suited for you: Skill, Lineman, Quarterback, or Kicker. For Beginner training level athletes, with the main focus being to build a strong and efficient foundation for which to build on, programs do not offer specific position categories, but instead focus on increasing overall athletic strength.