See a sample plan for
Sample plan
This is an example plan. Build your Target Map to get one built for your athlete's numbers.
Doing the work between plans? Log the drills you actually did — free, and it adds up.
Open your drill logAlready following a plan?See how your week's intensity balance and long run stack up against the science — cited, instant, free.
Read your planTraining plan
Marcus Bell
Wide receiver · High school
Every session cited to training scienceWhere you are now
Developing wide receiver
What this block builds
A strength-and-power base
The off-season builds raw strength and bar speed — squat force and explosive velocity — the base that later phases convert into on-field acceleration. Your strength, bar speed, and combine numbers rise together over the block — that's what football progress looks like.
Position
WR
WR / CB / S
Stage
Developing
Phase
Off-Season Foundation
Block
12 wks
Your current block
Off-Season Foundation, grounded in the WR / CB / S norms.
Lift method
Velocity-based Z2
Squat load
70–78%
Bar velocity
0.5–0.75 m/s
Velocity-loss cap
≤20%
Reps / set
3–5 @ technique-first
Sets / lift
3
Example: HS / Developing: 3×5 @ 70–78% 1RM, VL cap ≤20%
Your targets this block
Where each combine number could land after this block at a safe rate — scaled to your level (a trained athlete gains less), not a promise. Hit them and re-enter your numbers for the next block.
Squat 1RM
+12% over the block
Bench 1RM
+8% over the block
Vertical
+6% over the block
Broad jump
+4% over the block
40-yard
−2% faster
Your season
How the block builds from a general base to sport-specific power.
- OFF-SEASON FOUNDATIONWeeks 1–6
Build general strength base, develop aerobic foundation, address mobility deficits identified at end of season
- PRE-SEASON / OTAWeeks 7–9
Convert strength to sport-specific power. Add combined S&C. COD emphasis.
- TRAINING CAMP / PEAKWeeks 10–11
Taper S&C volume, maintain intensity. Position-specific. Game fitness.
- IN-SEASON MAINTENANCEWeeks 12+
Maintain gains. 2× VBT/wk. Do not seek new PRs. Recovery priority.
A week in the block
- MondayMax effortstrength
Heavy VBT lower body
3×5 Back Squat @ 70–78% 1RM. RPE 7–8: choose a weight that feels "comfortably hard" for 5 controlled reps. Technique focus: depth + bar path. No VBT device needed — judge effort by feel. Supplemental: RDL 3×5 @ 60–70% 1RM + bodyweight Nordic curl 3×4–6.
- Tuesdaypower
Plyometric + acceleration sprints
Plyo block: 80–100 ground contacts — CMJ 3×6, Broad jump 3×5, Lateral bound 3×6. Speed block (AFTER plyo): 8×20–30 yd acceleration sprints from 3-point stance; full recovery between reps (≥60 s). Rest 3–4 min between plyo exercises. Maximal intent throughout. No heavy compound lifts this session.
- WednesdayMax effortstrength
Heavy VBT upper body + single-leg
3×5 Bench Press @ 65–75% 1RM. RPE 7–8, controlled tempo. Supplemental: DB row 3×6, split squat 3×5/leg @ bodyweight. Core: plank 3×30 s, dead bug 3×8. Technique focus throughout.
- Thursdayagility
COD drills + conditioning
COD block (20 min): 5-10-5 shuttle 6×, L-drill 4×, mirror drill 4× — full rest between reps (≥60 s). Conditioning block (10–15 min): 8×20 yd short sprints, 45 s rest. No heavy lifting today — COD and conditioning are the sole neurological stressors.
- FridayMax effortstrength
Total-body VBT (moderate load)
Total-body moderate-load session. Trap-bar deadlift 3×5 @ 70% 1RM (moderate). Bench press 3×5 @ 65% 1RM. Goblet squat 3×8 @ bodyweight. RPE 6–7; volume LOWER than Mon/Wed. Technique review day.
- Saturdaypower
Plyometric volume + mobility
Plyometric volume build: CMJ 3×8, squat jump 3×6, hurdle hop series 3×5. 80–100 GC total GC. Follow with 20 min mobility — foam rolling quads/IT band/hip flexors, dynamic hip circles, PNF hamstring stretching.
- SundayComplete rest or light MFR only. Full recovery.
The thinking behind your plan
The sport-science principles that shape this phase — retrieved for your event, level, and where you are in the season. Every one is cited below.
- Power
Strength and Combined Training Produce Greater Lower Body Strength and Horizontal Power Than Plyometric Training Alone
- Strength
Limiting Velocity Loss to ≤20% Per Set Maximizes Strength, Jump, and Sprint Gains
- Strength
Velocity Loss Within a Set Is the Best Proxy for Fatigue Level
The science your plan is built on16 principles
- Strength and Combined Training Produce Greater Lower Body Strength and Horizontal Power Than Plyometric Training Alone
- Strength training produces neural adaptations (improved motor unit recruitment and rate coding) in the first 1–4 weeks before hypertrophic adaptations appear at weeks 4–12+; both contribute to running economy improvement.
- Strength, Plyometric, and Combined Training All Produce Moderate Gains in Jump, COD, and Acceleration
- Plyometric Training Significantly Improves Jump, Sprint, and COD in Adolescent Team-Sport Athletes
- Plyometric Training Works by Optimizing the Stretch-Shortening Cycle and Neural Drive
- Plyometric Training Is More Effective for Acceleration and COD Than for Maximum Sprint Speed
- Systematic alternation of hard and easy training days—popularized by Bowerman—prevents cumulative fatigue and enables harder hard sessions by ensuring full recovery between quality efforts.
- COD Improvements From Plyometric Training Are Driven by Eccentric Strength Development
- Football Positions Have Significantly Different Physical Demand Profiles
- Linemen Have Significantly Poorer Balance Than Skill-Position Players Despite Greater Mass
- Training should prioritize sessions that can be repeated weekly or twice-weekly with consistent quality over sessions that are maximally demanding but require extended recovery.
- Myofascial Release Significantly Improves Post-Exercise Recovery
- Myofascial Release Effectively Improves Muscle and Fascial Flexibility
- Myofascial Release Supports Performance on Days 2 and 3 of Multi-Day Competition
- 10–30 Seconds Is the Effective Static Stretch Duration
- PNF Stretching Produces Greater Acute ROM Gains Than Static Stretching
The science your plan is built on
- Strength and Combined Training Produce Greater Lower Body Strength and Horizontal Power Than Plyometric Training Alone
- Strength training produces neural adaptations (improved motor unit recruitment and rate coding) in the first 1–4 weeks before hypertrophic adaptations appear at weeks 4–12+; both contribute to running economy improvement.
- Strength, Plyometric, and Combined Training All Produce Moderate Gains in Jump, COD, and Acceleration
- Plyometric Training Significantly Improves Jump, Sprint, and COD in Adolescent Team-Sport Athletes
- Plyometric Training Works by Optimizing the Stretch-Shortening Cycle and Neural Drive
- Plyometric Training Is More Effective for Acceleration and COD Than for Maximum Sprint Speed
- Systematic alternation of hard and easy training days—popularized by Bowerman—prevents cumulative fatigue and enables harder hard sessions by ensuring full recovery between quality efforts.
- COD Improvements From Plyometric Training Are Driven by Eccentric Strength Development
- Football Positions Have Significantly Different Physical Demand Profiles
- Linemen Have Significantly Poorer Balance Than Skill-Position Players Despite Greater Mass
- Training should prioritize sessions that can be repeated weekly or twice-weekly with consistent quality over sessions that are maximally demanding but require extended recovery.
- Myofascial Release Significantly Improves Post-Exercise Recovery
- Myofascial Release Effectively Improves Muscle and Fascial Flexibility
- Myofascial Release Supports Performance on Days 2 and 3 of Multi-Day Competition
- 10–30 Seconds Is the Effective Static Stretch Duration
- PNF Stretching Produces Greater Acute ROM Gains Than Static Stretching