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Training plan

Marcus Bell

Wide receiver · High school

Every session cited to training science

Where you are now

Developing wide receiver

12 wks

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

315 lb355 lb

+12% over the block

Bench 1RM

185 lb200 lb

+8% over the block

Vertical

32 in33.9 in

+6% over the block

Broad jump

108 in112.3 in

+4% over the block

40-yard

4.65 s4.56 s

−2% faster

Not your numbers? Enter your own to see your targets.

Your season

How the block builds from a general base to sport-specific power.

  1. OFF-SEASON FOUNDATIONWeeks 1–6

    Build general strength base, develop aerobic foundation, address mobility deficits identified at end of season

  2. PRE-SEASON / OTAWeeks 7–9

    Convert strength to sport-specific power. Add combined S&C. COD emphasis.

  3. TRAINING CAMP / PEAKWeeks 10–11

    Taper S&C volume, maintain intensity. Position-specific. Game fitness.

  4. IN-SEASON MAINTENANCEWeeks 12+

    Maintain gains. 2× VBT/wk. Do not seek new PRs. Recovery priority.

A week in the block

  1. MondayMax effort
    strength

    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.

  2. Tuesday
    power

    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.

  3. WednesdayMax effort
    strength

    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.

  4. Thursday
    agility

    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.

  5. FridayMax effort
    strength

    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.

  6. Saturday
    power

    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.

  7. Sunday
    Complete 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

    S&C research
  • Strength

    Limiting Velocity Loss to ≤20% Per Set Maximizes Strength, Jump, and Sprint Gains

    Pareja-Blanco (2017)
  • Strength

    Velocity Loss Within a Set Is the Best Proxy for Fatigue Level

    Pareja-Blanco (2017)
The science your plan is built on16 principles
  • Strength and Combined Training Produce Greater Lower Body Strength and Horizontal Power Than Plyometric Training AloneS&C research
  • 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.Clinical review (PMC)
  • Strength, Plyometric, and Combined Training All Produce Moderate Gains in Jump, COD, and AccelerationS&C research
  • Plyometric Training Significantly Improves Jump, Sprint, and COD in Adolescent Team-Sport AthletesS&C research
  • Plyometric Training Works by Optimizing the Stretch-Shortening Cycle and Neural DriveS&C research
  • Plyometric Training Is More Effective for Acceleration and COD Than for Maximum Sprint SpeedS&C research
  • 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.Magness · Bakken · Seiler
  • COD Improvements From Plyometric Training Are Driven by Eccentric Strength DevelopmentS&C research
  • Football Positions Have Significantly Different Physical Demand ProfilesRohde et al. (IJSPT)
  • Linemen Have Significantly Poorer Balance Than Skill-Position Players Despite Greater MassRohde et al. (IJSPT)
  • 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.Bakken · Seiler
  • Myofascial Release Significantly Improves Post-Exercise RecoveryRecovery research
  • Myofascial Release Effectively Improves Muscle and Fascial FlexibilityRecovery research
  • Myofascial Release Supports Performance on Days 2 and 3 of Multi-Day CompetitionRecovery research
  • 10–30 Seconds Is the Effective Static Stretch DurationBehm & Chaouachi (2011)
  • PNF Stretching Produces Greater Acute ROM Gains Than Static StretchingBehm & Chaouachi (2011)

Season Pass

This is the blueprint. Season Pass builds the whole thing.

You've got the shape of the season and the science behind it. A Season Pass turns it into a living plan that keeps up with your athlete.

  • Every week, not just one

    The full week-by-week calendar across all phases — base through taper — not a single sample block.

  • Re-cut as you improve

    Log a new race mark and the plan rebuilds around your current fitness, paces and volume.

  • Session tracking

    Check off the work you actually did; the plan reads your week and adjusts the next one.

  • Synced to your recruiting clock

    Key sessions and taper land against the contact windows and deadlines for your class year.

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