8 weeks · 4x / week · High School
Football Lineman Power
Eight weeks of first-step force, pad-level strength and short-area drive for athletes who win or lose a rep in one second.
How to run it
- A lineman's rep is decided in the first eighteen inches. Strength is built in phase 1 and turned into speed in phase 2 — you need both.
- Two lower days, two upper days, never two heavy lower days back to back.
- Broad jump every session before lifting, three reps, as a daily readiness check. If it drops more than four inches, cut the day's volume.
Springbak® note
Everything a lineman does starts against the ground through the front of the foot. Install Springsoles under your cleat insoles before the week 1 testing and leave them in for the full eight weeks.
Shop SpringsolesThe goal
Add 4-6 inches to the standing broad jump and improve the 10-yard split out of a three-point stance.
How it progresses
Phase 1 · Weeks 1-3
Accumulate: heavy squat/press volume, sled marches, positional strength.
Phase 2 · Weeks 4-6
Convert: speed squats, jumps, short sled sprints at full intent.
Phase 3 · Weeks 7-8
Peak: low volume, high output, retest in week 8.
What you test
- Standing broad jump
- Best of three from a two-foot start. The cleanest read on horizontal power.
- 10-yard split
- Three-point stance, two attempts, full recovery.
- Trap bar deadlift 3RM
- Work to a hard but clean triple in the same shoes each test.
What you need
- Barbell and rack
- Sled
- Plyo box
- Timing gates or stopwatch
The week
Day 1
Lower — heavy
Back squat
5 x 3 @ 85 percent
Sled march
6 x 20 yd heavy
Rear-foot elevated split squat
3 x 8 per leg
Weighted plank
3 x 30s
Day 2
Upper — press
Bench press
5 x 3
Push press
4 x 5
Row
4 x 8
Farmer carry
4 x 40 yd
Day 3
Lower — speed
Speed squat
Bar speed is the metric
8 x 2 @ 60 percent
Broad jump
5 x 3
Sled sprint
6 x 10 yd light
Calf raises
3 x 15
Day 4
Upper — pull + trunk
Weighted pull-up
4 x 5
Incline press
4 x 6
Med-ball chest pass
5 x 3
Pallof press
3 x 10 per side
Questions about this block
Is four days too much in camp?
In camp, run days 1 and 3 only and drop the sled sprints. This block is written for the off-season.
Squat depth?
As deep as you can hold a flat back and a neutral pelvis. Depth you can't control is not depth.
Run this next
Build your next block
Tell us your sport, the number you want to move next, and the date of your first competition. We re-rank the program library against those answers and show you why each block placed where it did.
Off-season · Nothing to protect on the weekend, so this is where the heavy, high-volume blocks belong.
Best match · 7 weeks · 3x / week
Football Skill-Position Speed
Improve flying 10 speed and cut deceleration distance on a 90-degree break by a full step.
Why this fits · We ranked this here because it was written for Football and speed work is exactly what belongs in off-season.
- Written for Football
- Fits off-season
Option 2 · 12 weeks · 2x / week
In-Season Strength
Hold off-season strength through a full competitive season with no drop in game-day legs.
Why this fits · We ranked this here because it was written for Football and strength work is exactly what belongs in off-season.
- Written for Football
- Fits off-season
Option 3 · 6 weeks · 3x / week
Speed & Acceleration
Cut 0.10-0.15s off a 40-yard dash by improving push-off angle and ground contact quality.
Why this fits · We ranked this here because it was written for Football and speed work is exactly what belongs in off-season.
- Written for Football
- Fits off-season