MBSC's Advanced Football Strength and Conditioning Program (4 Weeks)00This Program is reserved only for those who have completed our 12 Week Program.
Before getting into the the program, it is very important to remember quality over quantity while completing these exercises. Read and watch the demonstrations carefully, and make sure you are able to do all of the reps and sets that are required. If something doesn't work logistically or you are limited for some reason, we have included alternative exercises for you to do, but most importantly, if an exercise hurts, don't do it.
The principle of this program is progressive overload, however, exercise form is always the #1 priority. Progressive overload means always trying to get better from week to week. If a repetition range stays the same from the week prior, try to add 5 pounds or use a more challenging position. Body weight exercises such as chinups, pushups, and ring rows can be progressed by adding weight belts, chains, plates, etc. However, this increase in weight or challenge should NEVER come at the expense of safe form.
Our Advanced Football Strength and Conditioning program includes 4 days of football specific speed/agility work, lifting, and conditioning, with an emphasis on power and speed development. Here's what to expect throughout the week:
- Before all of the sessions, we have included a Foam Roll, Mobility, and Warm Up routine. On typical days our football players will spend 5 minutes Foam Rolling all areas included in the program, about 5 minutes going through our Mobility Drills, and about 10 minutes going through the Warm Up. The Warm Up will always include 1 set of our Lunge Matrix (split squat, lateral squat, rotational squat, and reaching SLDL) along with 2 to 3 sets of Power Work. Power Work consists of Medicine Ball Throwing and Jumping or Bounding variations.
- If you are someone who does not tolerate impact, omit the Medicine Ball work and Jumping.
- On Lift Days: After completing the Warm Up, we have 3 circuits of lifting consisting of lower body, upper body, and core exercises. Following the lift, we have included conditioning, that we highly recommend you complete!
As mentioned above, safe exercise form is always the #1 priority, so be sure to pay attention to every demonstration and think about the descriptions carefully.
This program is reserved for clients who purchased and completed our 12 Week Football Program and are seeking a program that is more advanced. This program is 4 weeks and builds on the foundation that was built in the 12 weeks.
Michael Boyle is one of the foremost experts in the fields of Strength and Conditioning, Functional Training and general fitness. He currently spends his time lecturing, teaching, training and writing. In 1996 Michael co founded Mike Boyle Strength and Conditioning, one of the first for-profit strength and conditioning companies in the world.
Prior to Co- founding Mike Boyle Strength and Conditioning, Michael served as the Head Strength and Conditioning Coach at Boston University for 15 years, also for the past 25 years he has been the Strength and Conditioning Coach for Men's Ice Hockey at Boston University. Mike also was the Boston Red Sox strength and conditioning coach in 2013 that won the World Series. In addition to his duties at Boston University and the Red Sox, from 1991-1999 Boyle served as the Strength and Conditioning Coach for the Boston Bruins of the National Hockey League. Michael was also the Strength and Conditioning Coach for the 1998 US Women's Olympic Ice Hockey Team, Gold Medalists in Nagano and 2014 Silver medalists in Sochi, and served as a consultant in the development of the USA Hockey National Team Development Program in Ann Arbor, Michigan.
Michael Boyle is one of the foremost experts in the fields of Strength and Conditioning, Functional Training and general fitness. He currently spends his time lecturing, teaching, training and writing. In 1996 Michael co founded Mike Boyle Strength and Conditioning, one of the first for-profit strength and conditioning companies in the world.
Prior to Co- founding Mike Boyle Strength and Conditioning, Michael served as the Head Strength and Conditioning Coach at Boston University for 15 years, also for the past 25 years he has been the Strength and Conditioning Coach for Men's Ice Hockey at Boston University. Mike also was the Boston Red Sox strength and conditioning coach in 2013 that won the World Series. In addition to his duties at Boston University and the Red Sox, from 1991-1999 Boyle served as the Strength and Conditioning Coach for the Boston Bruins of the National Hockey League. Michael was also the Strength and Conditioning Coach for the 1998 US Women's Olympic Ice Hockey Team, Gold Medalists in Nagano and 2014 Silver medalists in Sochi, and served as a consultant in the development of the USA Hockey National Team Development Program in Ann Arbor, Michigan.
Michael Boyle
