High School Football — 12-Week Strength & Conditioning Program

Description:

Built 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.

What's inside:

• 4-day training split (2 lower, 2 upper)

• Percentage-based loading — you know your maxes, we give you the exact numbers

• Week-by-week progression table (Week 1 at 65–68% all the way through Week 12 deload)

• Olympic lifting integrated every session — hang clean and power clean programmed for speed, not grind

• Barbell squat jumps before every major lower body lift to prime the nervous system

• Intensive plyometrics and upper body jumps placed before lifts for maximum output

• Sprint and speed development following Charlie Francis principles

• 4 full phases: Foundation → Isometric Strength → Explosive Power → Peak/Competition

Who this is for:High 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.

Format: Instant digital download — PDF, 24 pages