Can I still train heavy with an old knee or shoulder injury?

Usually yes, with a different entry point. The assessment asks what you're working around and swaps the loaded pattern — trap bar for back squat, floor press for bench — while keeping the same weekly structure and progression.

Do I need a full weight room?

No. The same block runs with dumbbells and a bench, or bodyweight and bands. Exercise selection changes; sets, reps and progression do not.

How much conditioning should a former football player do?

Two slots a week is enough to rebuild an aerobic base without cutting into strength. One should be intervals, one should be easy and long enough to be boring.

How long until I feel like an athlete again?

Most people report the jumps and sprints feel normal by week three. Strength numbers take a full block or two, which is why the program is written in four-week cycles.

Free generator

Free football workout plan generator

You spent years training for a 5-second play and a 12-week season. This block keeps the strength and power you liked about that, and drops the volume that your knees, back and calendar can no longer absorb.

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Build your football week

Presets start from what football built and what it skipped. Change the goal, days, session length or equipment and Week 1 rebuilds instantly — no login, no email.

Starting from what football built. Read the full football block

Goal

Days

Time

Kit

Lower Strength

60 min

Goblet Squat4 × 5
Romanian Deadlift3 × 8-10
Rear-Foot Elevated Split Squat3 × 8-10
Dead Bug3 × 8-10
Loaded Carry Medley3 × 8-10
Hip Mobility Flow3 × 8-10
Box Jump3 × 8-10

Upper Strength

60 min

Bench Press4 × 5
Pull-Up / Assisted Pull-Up3 × 8-10
Dumbbell Bench Press3 × 8-10
Single-Arm Dumbbell Row3 × 8-10
Dead Bug3 × 8-10
Loaded Carry Medley3 × 8-10
Hip Mobility Flow3 × 8-10

Speed & Power

60 min

Box Jump4 × 5
Acceleration Runs (20 yd)3 × 3 x 30s
Rear-Foot Elevated Split Squat3 × 8-10
Romanian Deadlift3 × 8-10
Dead Bug3 × 8-10
Pull-Up / Assisted Pull-Up3 × 8-10
Hip Mobility Flow3 × 8-10

Full Body

60 min

Goblet Squat4 × 5
Bench Press3 × 8-10
Romanian Deadlift3 × 8-10
Pull-Up / Assisted Pull-Up3 × 8-10
Dead Bug3 × 8-10
Loaded Carry Medley3 × 8-10
Hip Mobility Flow3 × 8-10

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What football left you with

You already know how to load a bar

Squat, bench, clean and trap-bar variations are in your motor memory. You don't need a technique rebuild, you need a rep range that respects the joints doing the work.

Power is still there

Rate of force development decays slower than max strength in trained athletes. Box jumps and broad jumps come back within two or three weeks.

You tolerate hard sessions

Effort has never been the problem. The plan is written to cap volume so effort stops being the thing that breaks you.

Single-leg strength

Football lifting was bilateral and heavy. Split squats, step-ups and single-leg RDLs restore the hip and knee control that keeps you off the shelf.

Aerobic base

You trained the 5-second system for a decade. Two conditioning slots a week at a repeatable, conversational-to-hard effort raise the ceiling everything else sits on.

Ankles and hips

Old high-ankle sprains and hip mobility restrictions quietly change how you squat. The block starts every session with a hip flow and pogo hops before the loaded work.

Football plan questions

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