How to Start an Off-Season Football Workout Program

Football has a relatively short season and a long off-season. However, the off-season is certainly not a “rest season.” The post-season period typically gets ignored when it comes to off-season football workouts. Athletes finish a season—which beats up their bodies—and often take a week or two off before hitting the weights hard.

However, not considering the post-season can set you up for long-term failure. The post-season can provide a foundation for power and strength. It’s an opportunity to train your weaknesses. During the football season, your body is broken down. The post-season is the perfect time to build it back up with a planned football workout program.

Rushing into power training will not give you the best outcome. The result? Crushing your subsequent off-season workouts and achieving your full potential when you step on the field next season without injury.

You can thank me later when you’re breaking your PRs in the weight room.

Remember, results do not happen overnight. Building a solid foundation is necessary to achieve optimal results. After the season is over, take two weeks off before beginning post-season training; then do a post-season workout like the one below for three to four weeks before getting into your off-season football training program.


Dynamic warm-up routine.

Note: We also perform components of the Functional Movement Screen and prescribe individualized corrective exercises as required. It would not hurt to have some type of movement screen done.

Pre-Workout Activation

  • 1-2 sets of 10 each in a circuit fashion
  • Single-leg lowering
  • Push-Up scapular retraction
  • Bent-Over “I’s”

Main Set

Always focus on form over load in this program.

  • 1. Deadlift – 2-3×8
  • 2. Half Turkish Get-Up – 2×5
  • 3. Jump Rope – 3-5 minutes4a.
  • 4a. Front Squat – 2-3×6-8

After a few weeks, you can add 1-2 warm-up sets of Front Squat Drops for Power Clean technique. If you’re new to the Front Squat, perform Goblet Squats with a kettlebell and drop you butt to a bench.

  • 4b. Back-to-Wall Shoulder Flexion – 2-3×4-5 (press at the top for 3-4 sec.)
  • 5a. Alternating Dumbbell Bench – 2-3×8 each side
  • 5b. Single-Arm Dumbbell Row – 2-3×8 each side
  • 6a. Bulgarian Split Squat – 2×6-8 each side
  • 6b. Alternating Arm and Leg Raise – 2×6-8 each side

Cool down with some mobility work. Focus on weak areas, such as your hip flexors, upper back or ankles.

Photo Credit: Getty Images // Thinkstock

Originally published in

Tammy Kovaluk, MSc, CSCS, is the owner of RISE Sport Performance Training (Tucson, Arizona). Originally from Canada, she has over 15 years of experience working with athletes in a wide range of sports. She specializes in high school and collegiate