{"product_id":"high-school-football-12-week-strength-conditioning-program","title":"High School Football — 12-Week Strength \u0026 Conditioning Program","description":"\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003e\u003cstrong\u003eDescription:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003eBuilt for the demands of the football field. This 12-week program is structured around the same principles used at the highest levels of speed and strength development — power first, strength second, finishing with targeted accessory work.\u003c\/p\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003e\u003cstrong\u003eWhat's inside:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul class=\"marker:text-quiet list-disc pl-8\"\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\" style=\"box-sizing: border-box; scrollbar-width: initial; --tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; --tw-rotate: 0; --tw-skew-x: 0; --tw-skew-y: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-ring-offset-width: 0px; --tw-ring-offset-color: #fff; --tw-ring-color: #3b82f680; --tw-ring-offset-shadow: 0 0 #0000; --tw-ring-shadow: 0 0 #0000; --tw-shadow: 0 0 #0000; --tw-shadow-colored: 0 0 #0000; margin-top: 0px; margin-bottom: 0px; padding-inline-start: 0.375em; padding-top: 0px; padding-bottom: 0px; border: 0px solid var(--border-medium);\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003e4-day training split (2 lower, 2 upper)\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\" style=\"box-sizing: border-box; scrollbar-width: initial; --tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; --tw-rotate: 0; --tw-skew-x: 0; --tw-skew-y: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-ring-offset-width: 0px; --tw-ring-offset-color: #fff; --tw-ring-color: #3b82f680; --tw-ring-offset-shadow: 0 0 #0000; --tw-ring-shadow: 0 0 #0000; --tw-shadow: 0 0 #0000; --tw-shadow-colored: 0 0 #0000; margin-top: 0px; margin-bottom: 0px; padding-inline-start: 0.375em; padding-top: 0px; padding-bottom: 0px; border: 0px solid var(--border-medium);\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003ePercentage-based loading — you know your maxes, we give you the exact numbers\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\" style=\"box-sizing: border-box; scrollbar-width: initial; --tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; --tw-rotate: 0; --tw-skew-x: 0; --tw-skew-y: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-ring-offset-width: 0px; --tw-ring-offset-color: #fff; --tw-ring-color: #3b82f680; --tw-ring-offset-shadow: 0 0 #0000; --tw-ring-shadow: 0 0 #0000; --tw-shadow: 0 0 #0000; --tw-shadow-colored: 0 0 #0000; margin-top: 0px; margin-bottom: 0px; padding-inline-start: 0.375em; padding-top: 0px; padding-bottom: 0px; border: 0px solid var(--border-medium);\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003eWeek-by-week progression table (Week 1 at 65–68% all the way through Week 12 deload)\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\" style=\"box-sizing: border-box; scrollbar-width: initial; --tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; --tw-rotate: 0; --tw-skew-x: 0; --tw-skew-y: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-ring-offset-width: 0px; --tw-ring-offset-color: #fff; --tw-ring-color: #3b82f680; --tw-ring-offset-shadow: 0 0 #0000; --tw-ring-shadow: 0 0 #0000; --tw-shadow: 0 0 #0000; --tw-shadow-colored: 0 0 #0000; margin-top: 0px; margin-bottom: 0px; padding-inline-start: 0.375em; padding-top: 0px; padding-bottom: 0px; border: 0px solid var(--border-medium);\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003eOlympic lifting integrated every session — hang clean and power clean programmed for speed, not grind\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\" style=\"box-sizing: border-box; scrollbar-width: initial; --tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; --tw-rotate: 0; --tw-skew-x: 0; --tw-skew-y: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-ring-offset-width: 0px; --tw-ring-offset-color: #fff; --tw-ring-color: #3b82f680; --tw-ring-offset-shadow: 0 0 #0000; --tw-ring-shadow: 0 0 #0000; --tw-shadow: 0 0 #0000; --tw-shadow-colored: 0 0 #0000; margin-top: 0px; margin-bottom: 0px; padding-inline-start: 0.375em; padding-top: 0px; padding-bottom: 0px; border: 0px solid var(--border-medium);\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003eBarbell squat jumps before every major lower body lift to prime the nervous system\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\" style=\"box-sizing: border-box; scrollbar-width: initial; --tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; --tw-rotate: 0; --tw-skew-x: 0; --tw-skew-y: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-ring-offset-width: 0px; --tw-ring-offset-color: #fff; --tw-ring-color: #3b82f680; --tw-ring-offset-shadow: 0 0 #0000; --tw-ring-shadow: 0 0 #0000; --tw-shadow: 0 0 #0000; --tw-shadow-colored: 0 0 #0000; margin-top: 0px; margin-bottom: 0px; padding-inline-start: 0.375em; padding-top: 0px; padding-bottom: 0px; border: 0px solid var(--border-medium);\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003eIntensive plyometrics and upper body jumps placed before lifts for maximum output\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\" style=\"box-sizing: border-box; scrollbar-width: initial; --tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; --tw-rotate: 0; --tw-skew-x: 0; --tw-skew-y: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-ring-offset-width: 0px; --tw-ring-offset-color: #fff; --tw-ring-color: #3b82f680; --tw-ring-offset-shadow: 0 0 #0000; --tw-ring-shadow: 0 0 #0000; --tw-shadow: 0 0 #0000; --tw-shadow-colored: 0 0 #0000; margin-top: 0px; margin-bottom: 0px; padding-inline-start: 0.375em; padding-top: 0px; padding-bottom: 0px; border: 0px solid var(--border-medium);\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003eSprint and speed development following Charlie Francis principles\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\" style=\"box-sizing: border-box; scrollbar-width: initial; --tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; --tw-rotate: 0; --tw-skew-x: 0; --tw-skew-y: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-ring-offset-width: 0px; --tw-ring-offset-color: #fff; --tw-ring-color: #3b82f680; --tw-ring-offset-shadow: 0 0 #0000; --tw-ring-shadow: 0 0 #0000; --tw-shadow: 0 0 #0000; --tw-shadow-colored: 0 0 #0000; margin-top: 0px; margin-bottom: 0px; padding-inline-start: 0.375em; padding-top: 0px; padding-bottom: 0px; border: 0px solid var(--border-medium);\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003e4 full phases: Foundation → Isometric Strength → Explosive Power → Peak\/Competition\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003e\u003cstrong\u003eWho this is for:\u003c\/strong\u003eHigh school football players who train with a barbell and want a structured, progressive system that builds real field speed and strength — not just gym numbers.\u003c\/p\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003e\u003cstrong\u003eFormat:\u003c\/strong\u003e Instant digital download — PDF, 24 pages\u003c\/p\u003e","brand":"Online Training + Coach Certifications","offers":[{"title":"Default Title","offer_id":45735858700322,"sku":null,"price":99.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0886\/9910\/9410\/files\/IMG_1295_a13c6e60-53c2-4f14-9612-44d73620035d.jpg?v=1780847475","url":"https:\/\/frstathletics.com\/products\/high-school-football-12-week-strength-conditioning-program","provider":"Online Training + Coach Certifications","version":"1.0","type":"link"}