Football is a tough sport. Physical and mental toughness is at a premium to be your best and have success enjoying the sport that you love. Sacrifice, dedication and hard work are a few of the ingredients of great football players.
Although these are great intangibles, sometimes they can go by the wayside if size, strength and speed are lacking. I know what it’s like to sit on the sidelines because I was undersized.
The great news is that if you possess the characteristics described above, the physical can be changed. I have written a twelve week training and nutrition program that will get you the football body you want to take you to the next level.
Training Program
![Marc Megna]()
To build a football player, you have to train like one. No more machines or training just the beach muscles. This training program is designed to assemble muscle that can be used athletically on the field. The key is multiple training sessions per week, using large muscle multi-joint movements with multiple sets and short rest periods. In other words a large volume of the best bang for your buck exercises with heavy loads that will increase the size and strength of every part of the body.
This program is also specifically designed to ensure maximum adaptation is occurring through periodization. Broken into four phases that are three weeks in length each, the volume and intensity is fluctuated to provide both the stimulus to grow muscle and the recovery to allow it to occur.
The first phase is an introduction to many of the exercises that will be used throughout the program and therefore has the lowest loads. From there, the program is intensified during the second phase before decreasing to prevent overtraining during the third phase only to ramp up to maximum training during the fourth and final period.
- Phase I - Weeks 1-3
- Phase II - Weeks 4-6
- Phase III - Weeks 7-9
- Phase IV - Weeks 10-12
Phase I Workouts (Weeks 1-3)
| Day Three |
| Lower Body and Back |
| Exercise |
Sets |
Reps |
| A1. Dumbbell Snatch * - per arm |
3 |
5 |
| A2. Plank |
2 |
30 sec |
| B1. Deadlift * |
3 |
10 |
| B2. Suspension Supine Row |
3 |
10 |
| B3. Extended Plank Lateral Arm Raise - per arm |
2 |
8 |
| C1. Dumbbell Split Squat * - per leg |
3 |
10 |
| C2. Half Kneeling Cable Row - per arm |
3 |
10 |
| C3. Bird Dog - per side |
2 |
8 |
| D1. Stability Ball Leg Curl |
3 |
10 |
| D2. Barbell Shrug |
3 |
10 |
Phase II Workouts (Weeks 4-6)
| Day Three |
| Lower Body and Back |
| Exercise |
Sets |
Reps |
| A1. Hang Snatch * |
4 |
4 |
| A2. Plank to Opposite Raise - per side |
2 |
8 |
| B1. Deadlift * |
4 |
6 |
| B2. Feet Elevated Suspension Supine Row |
4 |
6 |
| B3. Extended Plank Front Arm Raise - per arm |
2 |
8 |
| C1. Rear Foot Elevated Dumbbell Split Squat * - per leg |
4 |
6 |
| C2. Standing One Arm Cable Row - per arm |
4 |
6 |
| C3. Reverse Hyper |
2 |
8 |
| D1. Sliding Leg Curl |
4 |
6 |
| D2. Tall Kneeling X Pull-Downs |
4 |
6 |
Phase III Workouts (Weeks 7-9)
| Day Three |
| Lower Body and Back |
| Exercise |
Sets |
Reps |
| A1. Hang Snatch * |
4 |
3 |
| A2. Plank with Overhead Cable Row |
2 |
8 |
| B1. Front Reverse Lunge * |
4 |
8 |
| B2. Weighted Suspension Supine Row |
4 |
8 |
| B3. Extended Plank Opposite Raise |
2 |
8 |
| C1. Dumbbell Single Leg Squat on Box * |
4 |
8 |
| C2. Half Kneeling Cable Row - per arm |
4 |
8 |
| C3. Single Leg Reverse Hyper - per leg |
2 |
8 |
| D1. Glute Ham |
4 |
8 |
| D2. Split Stance Cable Face Pulls |
4 |
8 |
Phase IV Workouts (Weeks 10-12)
| Day Three |
| Lower Body and Back |
| Exercise |
Sets |
Reps |
| A1. Hang Snatch * |
4 |
3 |
| A2. Body Saw |
2 |
8 |
| B1. Deadlift * |
4 |
5 |
| B2. Weighted Feet Elevated Suspension Supine Row |
4 |
5 |
| B3. Extended Plank Dumbbell Row - per arm |
2 |
8 |
| C1. Dumbbell Rear Foot Elevated Split Squat * - per leg |
4 |
5 |
| C2. Cable Row |
4 |
5 |
| C3. Reverse Hyper |
2 |
8 |
| D1. Front Reverse Lunge - per leg with half of bodyweight on bar in as few sets as possible |
|
25 |
| D2. Tall Kneeling X Pull-Downs |
4 |
5 |
![Marc Megna]()
Nutrition Program
The training program that I am presenting will not be as effective without proper eating habits to compliment it. Eating the right foods at the right times will take your increases in size from ho-hum to humongous.
The meal plans are rich in high quality proteins, non-processed complex carbohydrates and lots of fruits and vegetables to provide the vitamins and minerals needed to perform and gain muscle mass. Additionally, the supplement regime prescribe will provide the necessary nutrients needed to fuel the workouts and aid in the recovery after.
Workout Day Meal Plan
| Workout Day Meal Plan |
Foods |
| Breakfast |
Whole Grain Carbohydrate, Fruit, Lean Protein |
| Morning Snack |
Lean Protein, Vegetable |
| Lunch |
Whole Grain Carbohydrate, Lean Protein, Vegetable, Fruit |
| Pre-Workout Supplement |
2 Scoops Nano Vapor |
| During Workout Supplement |
2 Scoops Amino Build |
| Post Workout Supplement |
2 Scoops Nitro-Tech |
| Dinner |
Starch/Whole Grain, Lean Protein, Vegetable |
| Night Snack |
Mass-Tech Supershake |
Off Day Meal Plan
| Workout Day Meal Plan |
Foods |
| Breakfast |
Lean Protein, Fruit, Vegetable, Whole grain, 2 scoops AnoTest |
| Morning Snack |
Lean Protein, Vegetable |
| Lunch |
Lean Protein, Vegetable, Legume |
| Afternoon Snack |
Lean Protein, Vegetable |
| Dinner |
Lean Protein, Vegetable |
| Night Snack |
Mass-Tech Supershake |
Detailed Off-Season Football Meal Plan
|
Monday Meal Plan (Workout Day 1)
|
Foods |
| Breakfast |
2 cups of oatmeal with steel cut oats, 4 pieces of turkey sausage, Banana |
| Morning Snack |
Can of tuna, 1 cup of baby carrots |
| Lunch |
Whole Grain Sandwich with ½ pound of ham, lettuce, tomato and cheese, 1/2 sliced bell pepper, 1 cup of blueberries |
| Pre-Workout Supplement |
2 Scoops Nano Vapor |
| During Workout Supplement |
2 Scoops Amino Build |
| Post Workout Supplement |
2 Scoops Nitro-Tech |
| Dinner |
8 ounces of salmon, 1 cup of quinoa, 1 1/2 cup of steamed broccoli |
| Night Snack |
Chocolate Peanut Butter Supershake: 2 cups of unsweetened almond milk, 2 scoops chocolate Mass-Tech, 1/2 cup of spinach, 2 tsp of peanut butter, 1/4 cup of walnuts |
|
Tuesday Meal Plan (Workout Day 2)
|
Foods |
| Breakfast |
2 cups of granola cereal with unsweetened almond milk, 1 cup raspberries, 2 eggs |
| Morning Snack |
1 cup of unsalted almonds, 1 cup of celery |
| Lunch |
Whole grain turkey (1/3 lb) wrap with lettuce and cheese, 1/2 cup of grape tomatoes, apple |
| Pre-Workout Supplement |
2 Scoops Nano Vapor |
| During Workout Supplement |
2 Scoops Amino Build |
| Post Workout Supplement |
2 Scoops Nitro-Tech |
| Dinner |
8 ounce steak, baked sweet potato, 1 ½ cups steamed asparagus |
| Night Snack |
Pumpkin Pie Supershake: 2 cups of unsweetened coconut milk, 2 scoops of vanilla Mass Tech, 1 cup canned pumpkin, 1/2 tsp cinnamon, 1/4 tsp nutmeg |
|
Wednesday Meal Plan
|
Foods |
| Breakfast |
4 egg omelet with black beans, onions, bell peppers, avocado on top, 2 slices whole grain toast, orange, 2 Scoops AnoTest |
| Morning Snack |
2 turkey meatballs, 1 cup of snap peas |
| Lunch |
Field greens and kale salad with tomatoes, bell peppers, cucumber, chick peas and 2 cans of tuna |
| Afternoon Snack |
Small package of beef jerky, 1 cup of baby carrots |
| Dinner |
8 ounces of baked chicken breast, 1 cup of rice, 2 cups steamed broccoli and cauliflower |
| Night Snack |
Berry Blast Supershake: 2 cups of unsweetened coconut milk, 2 scoops of vanilla Mass Tech, 1/2 cup of strawberries, 1/2 cup of blueberries, 1/2 cup of spinach, 1/4 cup of dark chocolate chips |
|
Thursday Meal Plan (Workout Day 3)
|
Foods |
| Breakfast |
2 cups of oatmeal with steel cut oats, 4 pieces of bacon, Banana |
| Morning Snack |
Can of tuna, 1 cup of bell peppers |
| Lunch |
Whole Grain Sandwich with ½ pound of chicken, lettuce, tomato and cheese, 1 cup of celery, 1 cup of strawberries |
| Pre-Workout Supplement |
2 Scoops Nano Vapor |
| During Workout Supplement |
2 Scoops Amino Build |
| Post Workout Supplement |
2 Scoops Nitro-Tech |
| Dinner |
4 turkey meatballs, 2 cups of zucchini pasta with sauce, 2 cups of sautéed Swiss chard |
| Night Snack |
Banana Bread Supershake, 2 cups of unsweetened almond milk, 2 scoops vanilla Mass-Tech, 1/4 cup of shaved zucchini, 1 banana, 1/4 cup of dark chocolate chips |
|
Friday Meal Plan (Workout Day 4)
|
Foods |
| Breakfast |
2 cups of granola cereal with unsweetened almond milk, 1 cup blueberries, 2 eggs |
| Morning Snack |
1 cup of unsalted cashews, 1/2 cup of grape tomatoes |
| Lunch |
Whole grain salmon (2 cans) wrap with lettuce and cheese, 1 avocado, apple |
| Pre-Workout Supplement |
2 Scoops Nano Vapor |
| During Workout Supplement |
2 Scoops Amino Build |
| Post Workout Supplement |
2 Scoops Nitro-Tech |
| Dinner |
8 ounce pork chops, 1 ½ cups mashed sweet potatoes, 1 ½ cups sauteed green beans |
| Night Snack |
Chocolate Cherry Supershake, 2 cups of unsweetened almond milk, 2 scoops chocolate Mass-Tech, 1/2 cup of spinach, 1 cup of cherries, 1/4 cup of dark chocolate chips |
|
Saturday Meal Plan
|
Foods |
| Breakfast |
8 ounce steak, 1 cup sautéed mushrooms, 2 cups of melon, 2 scoops AnoTest |
| Morning Snack |
2 eggs, 1 cup of sautéed onions of green peppers |
| Lunch |
Field greens and kale salad with tomatoes, bell peppers, cucumber, chick peas and sliced chicken |
| Afternoon Snack |
Small package of beef jerky, 1 cup of snap peas |
| Dinner |
2 ¼ lb turkey burgers on whole wheat buns, 2 corn on the cob, 1 cup of coleslaw |
| Night Snack |
Strawberry-Banana Supershake: 2 cups of unsweetened almond milk, 2 scoops of vanilla Mass Tech, 1/2 cup of strawberries, 1 banana, 1/2 cup of spinach, 2 tsp of flax seeds |
|
Sunday Meal Plan
|
Foods |
| Breakfast |
4 egg omelet with black beans, onions, bell peppers, avocado on top, 2 slices whole grain toast, orange, 2 scoops AnoTest |
| Morning Snack |
1 can of tuna, 1 avocado |
| Lunch |
Field greens and kale salad with tomatoes, bell peppers, cucumber, chick peas and sliced steak |
| Afternoon Snack |
1 cup of walnuts, 1 cup of celery |
| Dinner |
8 ounces of pot roast, 2 cups of roasted red potatoes, 2 cups roasted carrots |
| Night Snack |
Nutty Chocolate Shake: 2 cups of unsweetened almond milk, 2 scoops of chocolate Mass Tech, 1/2 cup of steel cut or rolled oats, 2 tsp of crunchy peanut butter, 1/2 cup of spinach, 1/4 cup of dark chocolate chips |
* = Use a warmup set.
To build a football player, you have to train like one. No more machines or training just the beach muscles. This training program is designed to assemble muscle that can be used athletically on the field. The key is multiple training sessions per week, using large muscle multi-joint movements with multiple sets and short rest periods. In other words a large volume of the best bang for your buck exercises with heavy loads that will increase the size and strength of every part of the body.
13 Comments
Do you use progressive over load through the sets? or pick one weight and add more the next workout?
Hey, Parker. Stay with the same weight and try to increase it the next time you perform that workout.
I do CrossFit gym would like to add to what was recommend? Thanks in advance
How would one increase endurance
this whole a1 a2 thing is confusing me
The A1, A2, B1, B2, etc. is to show which lifts you should be doing together, immediately after eachother. For example, A1 is hang clean so you do your set of hang cleans then immediately follow with your A2 lift which is planks. Don't take a break until after the final lift in the series and then repeat the series' lifts for however many required sets before moving on to the next series of lifts.
To further clarify, when you move onto your B lifts you would do DB goblet squats, straight to assisted chin-ups, and then finish with ball rollouts before taking a break. After your break you would repeat the same series until finished with all sets.
Also, if you only have two sets of a lift per series (abs), then you can either stop after the second set and finish the other lifts or challenge yourself and do a third set (or fourth in phases 2,3,4).
Hope this isn't too confusing for you guys to read.
where is the running and speed work?
How does the a1, a2, b1, b2, b3, c1...etc work? Is that the order the workouts should be completed in?
I'm looking forward to starting this routine, but a couple things are unclear to me. Are these supposed to be performed as super and tri sets? And if so, I've noticed all the super and tri set exercises don't have the same amount of sets. How should these be executed?
Hi, I'm from Australia and I've been training for rugby league, now as the season for us have just finished and I'm training for rep try outs in about 15 weeks, would this be a good workout for me? I'm 6'5 and a straight 100kilos. I'm trying cut while keeping most of my strength and hopefully gain some speed.
Thank you.
(Sorry for it being so long)
How would one adjust the meal plan based on how much you weigh? I'm sure a 130lb guy would be eating differently than a 180lb guy.
How many 130lb guys play collegiate or professional football?
nice.Thanks for the complete regimen