High School Offseason Football Workout Program PDF

Football players at every level know that off-season strength training is the key to in-season success. For high school football programs all the way up to pro teams in the NFL, success starts in the weight room.

 

But unlike college and NFL teams, high school football teams don’t have access to an army of strength coaches and specialists with state-of-the-art facilities. Instead, high school football coaches have to find ways to develop football offseason workouts on their own. 

 

To help high school coaches, we have outlined below a winning high school football offseason workout program. On top of that, we have included an offseason football workout program PDF! 

 

This program takes into consideration all of the different elements that make high school football training unique. And in doing so, helps to maximize the time and energy of your team so that come fall, you are ready for Friday nights!

Does your school really need offseason workouts for football?

 

The simple answer is yes! Your team will benefit from taking part in offseason training for football. An effective off-season football workout regime can help to build strength, power, control, capacity, and promote injury prevention. 

 

And while the benefits of training are simple, the logistics for high school teams are usually far more complicated.

 

Many of your football players also likely play on different sports teams at the school. For this group, they may actually require in season training throughout the year as well. Other athletes might be new to the weight room and need an on-boarding training program to get them started. 

 

So while your team will benefit from workouts, what they really need is a comprehensive plan that can support athletes throughout the year. 

Ask any team that has made it to a state championship what it takes. They will likely start by telling you about their off-season.

What weights / equipment is needed to run a high school football offseason workout program?

 

High school offseason football workout programs don’t need to reinvent the wheel! Whether training sessions are in the weight room or on the field, having the basics can go a long way. 

 

Must Have Equipment 

  • Barbells, Bumper Plates, & Rack 

  • Dumbbells and Benches 

  • Pull-Up Bar/TRX/Rings 

  • “Run” Option 

  • PVC Pipe

Nice To Have Equipment: 

  • Kettlebells
  • Jump Rope
  • Plyometric Boxes 
  • Foam Roller/Lax Ball 
  • Cardio Machines 
  • Bands

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Effortlessly implement a proven workout program that doesn’t break the bank and guarantees to improve your athlete’s performance!

12 week offseason football workout program

 

The goal of an off-season is to take a complete look at what it takes to be great during the in-season. We are talking about complete strength, power, speed, control, capacity, durability, and more. 

 

And so that we maximize all of the parts together, it is important we consider starting light, low, and slow with an overall progression of building to heavy, fast and high. Rome was not built in a day, and neither are gains in the off-season. Consistency is key! 

 

In this off-season preview, you will get a taste of what one week can look like with two days in the weight room and two days focusing on speed and agility.

Weight Room Workouts Format

 

Over the course of the program, we place an emphasis on building raw total-body strength through unique phases of the powerlifts and their variations. Simultaneously, we will develop our rate of force production, or “Power”, through different plyometrics, ballistics, and a full progression of the “Clean” movement – utilizing all of it’s variations from the top down. Lastly, we will consistently build durability and work capacity through a blend of hypertrophy training, accessory strength work, and Metabolic conditioning.

 

Each weight training day contains a brief warm up (with dynamic movement, mobility, and technique work), pre-hab & activation (injury prevention, core, etc), power development (plyo, ballistics, and/or OLY lifts), max strength (powerlifts), accessory strength work (unilateral work, push/pull, etc), and a short “finisher” for capacity and volume, complete with full instruction & explanation.

Speed Workouts Format

 

This portion is aimed at developing an athlete’s speed and change of direction ability.

 

Over the course of 24 total sessions, two major training cycles will be employed, with pre-, mid-, and post-assessment of all the relevant performance markers listed below. 

 

In each 12-session cycle, a major emphasis will be placed on building pure speed through the combination of acceleration work, max velocity training, and true sprinting.  Simultaneously, we will hone our running mechanics for maximally efficient movement, grow our stride rate of force production, or “Power” , and develop our ability to break through deceleration/force absorption.

 

Lastly, we will put it all together through intentional, closed-chain change of direction drills designed to improve coordination and movement economy through athletic patterns.

Lift 1: Bench & Deadlift 

These first few sessions are JUST ABOUT GETTING BACK INTO the true strength game.Train SMART, and then hard. This week, err on the side of “easing in” rather than jumping into heavy weights.

 

You may feel that the weight is on the lighter side for your core lifts – that is intentional! Focus on form and movement, and we will add weight as we go!

  • Walking Lunge 

  • Single Leg RDLs

  • Hurdle Walks

  • Side Lunge

  • Quad and Reach

  • Toe/Heel Walk

  • Circles Forward/Back (switch Halfway)

  • High Knees

  • Butt Kicks

  • 75% Sprint x 2

  • 85% Sprint x 2

10 Total Reps (5 Each Side)

Single Efforts, Rest and Reset Between Reps

We are looking for a smooth combo of POWER and CONTROL. Hit your positions in the snap down, but then explode with speed up and out to the side on your jump. Do NOT FORGET to focus on the second landing as well!

Reps        Note

8        Easy Pulls

5        Moderate Pulls

2        Hard Pulls

Max reps    Strict Pulls – Record Result

Max Plank Hold 

Here’s the deal – this is a STRICT test. You fail the moment you deviate from our points of performance. It’s not how long you can stay off of the ground, it is how long you can HOLD A PERFECT PLANK without moving.

Rest well between sets

5a) Bench Press

Reps    Weight

8    50% * Bench

8    55% * Bench

8    60% * Bench

8    63% * Bench

8    66% * Deadlift

5b) Band Face Pulls

Reps    Weight

8    Slow/Controlled

8    Slow/Controlled

8    Slow/Controlled

6a) Deadlift

Reps    Weight

5    55% * Deadlift

5    55% * Deadlift

5    56% * Deadlift

5    56% * Deadlift

5    57% * Deadlift

6b) Single Leg Glute Bridge

Reps    Weight

5ea    Slow/Controlled

5ea    Slow/Controlled

5ea     Slow/Controlled

6a) Deadlift

Reps    Weight

5    55% * Deadlift

5    55% * Deadlift

5    56% * Deadlift

5    56% * Deadlift

5    57% * Deadlift

 

6b) Single Leg Glute Bridge

Reps    Weight

5ea    Slow/Controlled

5ea    Slow/Controlled

5ea     Slow/Controlled

Move slowly but steadily throughout the 3 movements. Rest for about 1:00 between rounds. Looking for roughly 10 moderately challenging single reps per set, with some wiggle room above or below depending on difficulty. This is NOT about grabbing a heavy weight and swinging it around. Challenge yourself to get great, controlled reps

7a) DB Bent Over Row

Reps         Weight

8-12ea        20%*Bench

8-12ea        20%*Bench

8-12ea        20%*Bench

7b) Kneeling Single Arm Press

Reps        Weight

6-8 Each        14% * Bench

6-8 Each        14% * Bench

6-8 Each        14% * Bench

7c) DB Split Squat

Reps        Weight

8-10 Each    16% * Squat

8-10 Each    16% * Squat

8-10 Each    16% * Squat

Max single under reps in 1:00 minute

Record your time:

Perform Max Reps for 1 min

Record your time:

Speed Session # 1

Alright everyone, it’s time to kick off our speed training!

 

Every athlete wants to get faster. BUT, very few approach the pursuit of speed with the right knowledge or mindset. Speed work is NOT CONDITIONING. You should think of it more like weightlifting. We are operating at intensities close to or at our maxmimal ability, like lifting a heavy % in the back squat. That means a few things:

 

  1. Form, technique, and control are hugely important. You can only maximize your output if you move with INTENT.
  2. It does not take many reps to yield gains
  3. Each rep MUST be done while relative FRESH. Just like lifting, we need appropriate rest times. You can only operate at 100% if you are fully recovered from the previous set or rep. Being tired, or fatigued, is NOT THE GOAL!

 

As with everything else, we are best served by reading all instructions, paying attention closely to coaching points and position/technique, and working with total intent. Make the most of your reps.

 

Speaking of, we are also testing speed and change of direction today! 

 

But, here is the deal – we absolutely must understand the point of testing, and how to do so appropriately. This is only meant to give us a loose gauge for where we are at, it’s no be-all, end-all during which we need to chase numbers. This time around, especially, since we have NOT been actively training speed. We need to ease into it. Our assessments are “SOFT,” meaning they are not tests that we can pass or fail, they are just an opportunity to get a baseline set of data. Don’t overreach and risk strains or muscle tweaks. Approach each element EXACTLY as intended. 

 

Remember, outside of running track, a sprint time is just a simple data point, and holds very little true “value” on it’s own. It’s a piece of the larger puzzle, so let’s not get over-obsessed with our times in one direction or another.

 

 

Ok, plenty to get done today, so let’s go!

Perform each of the following for 10 yards:
A-Skip Forward
A-Skip Backward
Froggy Forward
Froggy Backward
Skip & Clap
Power Skips
Ankling
Runner’s Butt Kicks
Side Slides
Karaoke + Knee Punch

3 Rounds of:
:15 Seated Arm Swings (Easy, Medium, Hard)
10 Yard Marching Steps
:30 Rest


For arm swings, let’s begin nice and easy with smooth, slow reps for 15 seconds. Focus on a relaxed hand, a relatively stationary elbow, and a smooth swing about the shoulder. In each of the next two rounds, increase your speed and intensity a bit, but only so long as you can maintain control.

 

10 Slow, Controlled Yards per round

Now we shift our focus to everything below the hips. The goal, here, is to solidify proper knee drive and FOOT STRIKE. Your foot should make contact with the ground below your hips, and should hit the mid-to-forefoot, with the hell just kissing the ground.

This is about mechanics – don’t rush! Do it right and you will tech more body how to run faster by being more efficient.

Warm Up:
2x10yd Starts @ 75%
Rest as needed between reps

Working Reps:
2x10yd Starts @ 85%
1x20yd Start @85%
Rest for a full 1:00 between reps

OK – our focus here is on ACCELERATION. That means attention must be paid to our intensity, effort, and control. This is NOT conditioning in any way. We want to dial in that “0-to-60” ability in our running.

So, we set up well at the line, explode out with dynamic control (knee drive, torso lean, foot strike, etc), pushing hard through the 10yd mark, then coasting SLOWLY to come to a stop.

The key is in making the MOST OF EVERY REP, however “small” it may seem.

20 Yard Dash Assessment
3 Attempts

We will now SOFTLY assess our “acceleration” ability by recording a 20yd Dash time. Please understand, this is only to serve as a baseline for future comparison. We do NOT need to sell out in hopes of an impressive time. Rather, we want to move well, avoid any strains or tweaks, and simply find a jumping off point for our training data.

Here’s the deal – you get 3 Attempts (and 3 only!). All 3 sprints should be timed by a partner with a stopwatch/cell-phone…or by your coach with whatever technology you may have at your disposal.

Timer stands at the 20 Yard Mark.
Timer presses start ON THE FIRST MOVEMENT OF SPRINTER
Timer presses stop AS RUNNER CROSSES 20 YARD LINE.

Record, write down, or screenshot the time of each attempt. After all 3 sprints – you will LOG YOUR MIDDLE TIME. Not the fastest, not the slowest, but the MIDDLE.

*Please understand, hand-timed sprints are always “unofficial” compared to laser-timed reps, and are often “faster.”

4x10yd Flys, 85% Speed
Minimum 1:00 Rest Beween Reps

Now we work another side of the speed game – your TOP SPEED, or “Maximum Velocity.”

We do this by using a lead-in distance to build up speed before carrying that top speed for a given distance, this time just 10 yards, hence the “Flying 10” name.

Start 10 yards from your define sprint window, build up speed and hit your target velocity (just 85% today) for the entire 10 yards before coasting to cool down slowly.

Think of that 10 yard window as an opportunity to be moving at your best, top speed run of the day. Powerful arm action, knee drive, foot strike and torso lean. Really dial in that sprint shape!

Warm Up:
2 Reps, 1 Right, 1 Left
Rest as needed

Assessment:
3 Attempts
Minimum 1:00 Rest Between Reps

To wrap up our day, we will hit another soft assessment – this time in a drill that represents quickness and change of direction skill/efficiency.

The key here is not selling out in “speed” or exertion, but rather, focusing on your efficiency of movement. Watch the video to best understand the approach, then give it a shot!

Again, we will be entering the MIDDLE time of our 3 attempts below.

Remember, this only serves as a baseline to compare back to down the road!

Lift 2: Squat & Clean 

 

Same basic deal as the first lift. We are focused on assessment of some accessory training domains, while getting back into the pure strength and power game.

 

Today, we have some high-velocity power work, followed by 1 major strength movement (the squat), then some DB accessory strength work. Be sure to read every note, understand your INTENT, and execute your lifts with attention to detail. Make the most of every rep.

 

Let’s go!!

1 Minute of Light cardio, then:

1. Traveling Spiderman

2. Hurdle Walk Forward

3. Hurdle Walk Backward

4. Crab Walks (Each Side)

5. Duck Walk

6 Single Effort Reps, Increasing in Intensity

Rest and Reset Between Reps

Use the snap downs to dial in efficient (and safe!) jumping mechanics. Start super easy, and increase your intensity over the 6 reps.

Warm up and then perform Max Reps in 1 Minute

Record your results:

Rest a good 2 minutes between sets. Weight should be relatively LIGHT, but your effort should be INTENSE. We want to move that bar with explosiveness. Really focus on driving the movement with your hips, not your arms.

Reps    Weight    

​​3    50% * Clean

3    60% * Clean

3    65% * Clean

3    65% * Clean

3    65% * Clean

 

Same strength approach with our Squats today – we are intentionally keeping the loading LIGHT. We want absolutely FLAWLESS – and COMPLETE DEPTH/ROM movement.

5a) Back Squat

Reps    Weight

5    50% * Squat

5    55% * Squat

5    60% * Squat

5    65% * Squat

5    70% * Squat

Reps    Weight

1ea    :10 Sec Hold

1ea    :10 Sec Hold

1ea    :10 Sec Hold

6a) Single Arm DB Bench

Reps     Weight

8-10     Each20% * Bench

8-10     Each20% * Bench

8-10     Each20% * Bench

6b) Barbell Inverted Row

Reps    Weight

8-10    Slow, Strict Pulls

8-10    Slow, Strict Pulls

8-10    Slow, Strict Pulls

6c) DB Back Lunges

 

Reps    Weight

8-10    18% * Squat

8-10    18% * Squat

8-10    18% * Squat

 

If time allows, get some proactive recovery done through a small cool-down session.

Couple minutes of super easy cardio (bike/elliptical is great), then some static stretching or foam rolling. Trust me when I say taking 5 minutes to get this done will add up over time much to your benefit.

Speed Session # 2 

Just as with our previous session, we are just getting rolling with our true speed training.

 

Let’s ease in properly.

 

Use this session to focus on movement mechanics, the intent of our drills, and the maximization of our output on each rep. We will also be softly assessing a couple more performance metrics. Remember, it’s really NOT about achieving a great score, today. It is just about establishing some data for future comparison, while staying healthy and taking the first steps towards improved speed and change of direction ability.

 

Do it all the “right” way!

:30 Light Jog/Cardio
Then, 10 yards walking each of:
Walking Lunge
Single Leg RDLs
Hurdle Walks (forward & backward, switch halfway)
Side Lunge
Quad & Reach
Toe/Heel Walk Shoulder Circles Forward & Back (switch halfway)
High Knees
Butt Kicks
75% Sprint x 2
85% Sprint x 2

12 Singles (6 Each Leg, Alternating)
Rest & Reset Between Reps

We are working explosive power CREATION, here. You should think of these more like a plyometric (jumping reps) than any sort of conditioning.

Today we hit “single reps” – this means we set up against the wall (or whatever surface is available, like a fence) with good torso lean and strong core engagement/neutral spine.

We bring one leg up to that high knee “drive” position. We then SNAP that drive leg down, striking the ground right next to the off leg, hitting with the mid-to-forefoot. At the same time, the off leg snaps UP to that high knee position. We are effectively just switching leg positions with as much speed and control as possible.

Take the time to make each rep AWESOME. Rest and reset as needed.

DON’T RUSH!

4 Rounds of:
4 Lean Fall Lunges (2 Each)
4 Shuffle-Stop (2 Each Direction)
:40 Rest


Working our ability to “break” – aka decelerate. We’ll start super simply. These drills should be about your control and body position, not speed or intensity. For our LFLs, focus on slowing your fall by dropping into a good lunge position, torso and front shin inclined in the direction of the fall. Absorb your momentum with that front leg like a shock absorber on a car or bike. Hold for a second at the bottom before resetting for the next rep.

4 Shuffle-Stops Per Round, 2 each side
(5 Yard Shuffle and stop on each rep)

This may seem simple, but lateral movement, and lateral breaking is harder that it seems. Let’s start super slow and work our positioning. Our focus should be on that absorption of lateral momentum on the lead leg and re-establishment of a neutral center of gravity…think about almost rocking smoothly back to a good athletic position upon stopping.

Warm Up:
1x10yd @ 75%
1x20yd @ 75%
Rest as Needed

Working Reps:
1×10 @ 85% (Rest :20)
1×20 @ 85% (Rest :40)
1×30 @ 85% (Rest 1:00)
1×40 @ 85%

OK – our focus here is on ACCELERATION into TOP SPEED. That means attention must be paid to our intensity, effort, and control. The goal is to achieve your top speed on any given rep, for AS MUCH OF THE DISTANCE AS POSSIBLE. This is NOT conditioning in any way. Rest appropriately.

So, we set up well at the line, explode out with dynamic control (knee drive, torso lean, foot strike, etc), pushing to top speed as quickly as we can, holding that through the given distance, then coasting SLOWLY to come to a stop.

The key is in making the MOST OF EVERY REP, however “small” it may seem.

40 Yard Dash Assessment
3 Attempts

We will now SOFTLY assess our “top speed” ability by recording a 40yd Dash time. Please understand, this is only to serve as a baseline for future comparison. We do NOT need to sell out in hopes of an impressive time. Rather, we want to move well, avoid any strains or tweaks, and simply find a jumping off point for our training data.

Here’s the deal – you get 3 Attempts (and 3 only!). All 3 sprints should be timed by a partner with a stopwatch/cell-phone…or by your coach with whatever technology you may have at your disposal.

Timer stands at the 40 Yard Mark.
Timer presses start ON THE FIRST MOVEMENT OF SPRINTER
Timer presses stop AS RUNNER CROSSES 40 YARD LINE.

Record, write down, or screenshot the time of each attempt. After all 3 sprints – you will LOG YOUR MIDDLE TIME. Not the fastest, not the slowest, but the MIDDLE.

*Please understand, hand-timed sprints are always “unofficial” compared to laser-timed reps, and are often “faster.”

Warm Up:
2 Reps, 1 Right, 1 Left
Rest as needed

Assessment:
3 Attempts (Athlete Choice on First Turn Direction)
Minimum 1:00 Rest Between Reps

To wrap up our day, we will hit another soft assessment – this time in a drill that represents our change of direction ability in “non-linear” running (curved line running).

The key here is not selling out in “speed” or exertion, but rather, focusing on your efficiency of movement. Watch the video to best understand the approach, then give it a shot!

Again, we will be entering the MIDDLE time of our 3 attempts below.

Remember, this only serves as a baseline to compare back to down the road!

Get 3 Weeks of FREE Off-Season Workouts

Want more than just this first week of sample workouts? Download our off-season sample that provides 12 workouts for your program! 

Key takeaways on our offseason football training program 

 

The off-season doesn’t have to be complicated.  No single training session will be the reason a team wins or loses. When you simplify things down, high school football players will see results when taking a well-balanced and consistent approach.

 

And yes, your athletes might be excited about one rep maxes and max height box jumps, but help them to see that doing the basics well, will lead to the best results come fall. It takes doing all of the little things consistently to develop a complete athlete. 

 

A successful off-season is one that athletes can progress overtime so that come fall, they are ready for the challenges that a grueling football season will bring.

Unlock The Full 12-Week Training Program 

 

Putting together a full high school football offseason workout program requires not only a plan, but a means of executing it. A few example workouts are great, but you need more than just a sample football offseason workout program pdf. 

 

With PLT4M, you have the opportunity to take your football offseason workouts to another level. Through PLT4M’s digital tool you can personalize athletes workouts, track and monitor progress, and adapt week to week based on the unique needs of your team and program! 


Schedule a free consultation with a coach on our staff to map out your off-season. In thirty-minutes you can have your plan organized and athletes ready to go! Let’s tackle the off-season together.

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