Football Developmental Program Overview
Before Getting Started
- Always consult a physician before starting any workout program. Do any of the following workouts at your own risk. Read our full Disclaimers Page here.
- This is a Developmental Program. Supervision is strongly suggested to use this program.
- Coach Horton, the creator of this program, has 20 years experience as a Collegiate Strength Coach and Sports Scientist. Learn More
- Want an ad-free, PDF version you can easily print out? Find it here in the Horton Barbell Shop.
- Finally, if you enjoy the workouts, please share them!
Tips For Using This Program
- 3 Day Strength Program is designed to be Mon/Wed/Fri
- Each day includes a Dynamic Warm-up and Lift (If you want a Speed Manual to go with this program, I’ll send you one for free Sign up Here)
- Always have a spotter. ALWAYS.
- NEVER sacrifice technique to add more weight. Maintaining proper form is always the number one priority.
- If you’re not sure how to correctly do an exercise, DO NOT DO IT. There are always alternatives for any exercise. Do a quick search on this site. I have alternatives for over a hundred different exercises. Only perform exercises you are confident you can do correctly.
For Sets Without Percentages*
- For the first set of an exercise use a weight that you feel will be moderately challenging.
- If you successfully finish all reps in the set, slightly increase the weight for the following set.
- If you’re unable to finish all reps in a set, lower the weight for the following set**.
- If you successfully finish all reps in all sets, try to increase the weight for the following week.
*This program does not include any sets with percentages. It’s a developmental program designed to start light and build slowly as the lifter’s technique and form allows.
**You should always aim to leave 1 or 2 reps “in the tank” each set. Meaning, you never run the risk of actually failing on a lift. You are MUCH better off from both a safety and performance standpoint to end a set 1 to 2 reps before failure.
Quick Links
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Start Training Today
Football Strength Program
Get a copy of my Developmental Football Program in the Horton Barbell Shop.
- 8 Weeks / 3 Days per Week
- INCLUDES Speed and Agility Work
- Easily Printable PDF
- Ad-Free
- Use Code “DEV60” to Get 60% Off Today
