Planning Strength & Speed Training for Football (Part II)

Reggie Johal looks at training methods to assist  American Football players improve their speed and strength during the football off-season.

American Football, like many other sports, has a history of coaches with a poor understanding of the sport’s demands inflicting upon players the necessity to run laps of the pitch, and engage in other forms of training at odds with the sport’s unique demands. With a constant stop start style to the play, with the average play lasting no longer than ten seconds, followed by a much longer rest period, its demands are closer to traditional sprinting and weight training methods, than sports such as Rugby or Boxing, where there is a much greater endurance element required. At the same time, the sport has a big element of lateral mobility and technical considerations to consider, absent from pure speed or strength sports.

Given the wide range of requirements for the different positions in football, this article will focus on planning the training for a typical week for Linebackers, Backs and Strong Safeties, although the advice is applicable to most positions except Kickers and Offensive/Defensive Linemen. Even then, many of the elements would remain broadly similar for these positions.

Speed Training

Speed training for football players needs to consider the fact that football sprints are usually of much shorter duration than sprinting in Track and Field events.  At the same time the body mechanics of football players will be different to those you see in top class sprinters.

Having said that, a Speed Training Program for football players will have a large degree of overlap with that of Olympic athletes but with a limited requirement for the type of speed endurance work performed by sprinters during the summer Track & Field season.  Instead a football program should primarily emphasize acceleration techniques with a smaller component of top speed work so that for the rare occasions that a full sprint is required, the player is able to maintain his top speed for longer.

Although there are many differing views on how to train speed, the approach used by Francis (1992) is one which works well for integrating the other aspects of football training.

Speed Training Template for Off-Season


  • Warm-up – 5 min general warm-up
  • Mobility Exercises – 10 min
  • Running Drills – 10 min
  • Start Work – 6 x 10m (Practice a 3 point or 2 point stance and perform a maximal 10m sprint)
  • Acceleration Work – 6 x 20m (2 or 3 point stance and accelerate through to 20m)
  • Acceleration Work – 2 x 30m (Run from standing start to 30m)

Rest times between sprints should be 2-3 minutes for 10m work, 3-5 minutes for 20m work, and 4-6 minutes for 30m work to ensure full recovery is attained.

The astute reader will notice the sprints are combined on a day where the weights pushed will be heavy.  Depending on the athletes needs, they could sprint in the morning and do the weights in the evening or vice versa.  Both approaches will work.  The main factor behind placing sprints on the same day as weight training the legs is to allow for greater central nervous system (CNS) and muscular recovery.  Trying to sprint on separate days (e.g. on Tuesday) would mean the legs still being fatigued from the day before, and then having less rest before the next weight session for legs.  By contrast, combining weight training with leg work on the same day is something sprint coaches usually recommend.


  • Warm-up – 5 min general warm-up
  • Mobility Exercises – 10 min
  • Running Drills – 10 min
  • Tempo Work 8-10 x 100m @ 60-70% speed

“Tempo Training” is running the distance at a sub-maximal speed and walking the next 100m.  It is very important both for active recovery (recovering from the previous day’s exertions), learning to run in a relaxed manner (many athletes strain too much when sprinting maximally), and for overall conditioning and fat loss (the intervals being approximately similar when running/walking, as the work/rest time in football and in fat loss protocols such as Tabata).

With another high intensity day scheduled for Thursday, Wednesday is a time to rest and recuperate.  Some mobility and drill work is okay for those who need it though.


  • Warm-up – 5 min general warm-up
  • Mobility Exercises – 10 min
  • Running Drills – 10 min Start Work – 6 x 10m (Practice a 3 point or 2 point stance and perform a maximal 10m sprint)
  • Acceleration – 3 x 20m
  • Acceleration – 3 x 30m Top Speed – 3 x 50m

Thursday’s sprint training session is partnered with a relatively low load, explosive lifting weight training day.  The sprint distances complement the weights by being of a greater distance and speed.  This is the day when the football player will work his maximum speed but we keep acceleration work in, albeit at a reduced volume, as acceleration is a very important factor for football as well as helping to warm-up the body for the top speed work.  Rest times can be up to 10 min long for the top speed sprints.  The work conducted has to be of a high quality with full muscular and CNS recovery between sprints the aim of the athlete.


  • Tempo Work – 8-10 x 100m
  • This day is a repeat of Tuesday


  • Warm-up – 5 min general warm-up
  • Mobility Exercises – 10 min
  • Running Drills – 10 min
  • Start Work – 4 x 10m (Practice a 3 point or 2 point stance and perform a maximal 10m sprint)
  • Acceleration – 3 x 20m
  • Acceleration – 2 x 30m
  • Top Speed – 2 x 50m
  • Top Speed – 2 x 60m

Saturday is the day when we should be at our freshest.  There is no weight training prior to training and we are furthest removed from the draining effects of the heavy weight training conducted on Monday and Tuesday.  There is a greater emphasis on top speed work this time with an increase in the distance up to 60m.  This should be the time the athlete is setting his best times.


  • Rest

Going Past a Week

At this point it should be pointed out that the approach given is for a sample training week in the off-season.  Strength and speed training should still be periodized as normal.  A favored approach of many programs is to gradually increase training volume and intensity before incorporating a week of reduced volume and intensity to allow for super compensation and CNS recovery to take place.  A 3/1 split of hard training followed by an easier “unloading” week will help promote continued improvements rather than trying to constantly add weight/sets/sprints to the program which will only lead to stagnation.

At the same time, other exercises and techniques will usually be incorporated to provide the athlete’s body with new challenges but the overall goal should remain the same which is to increase strength and speed over the long haul.

Although it will be easy for a beginner to make rapid improvements in both strength and speed following a structure such as that outlined, at some point it is likely that either the weights or the speed work will have to be reduced in volume (although not intensity) and maintained so that the other quality being work can be emphasized.

Most 100m sprinters will usually go from a program where strength increases are emphasized in winter to one where weight training is restricted to maintenance, only so that full attention can be devoted to maximal speed work during the summer months.

Of course, for American Football players, they may have a differing view on which element needs emphasizing but the fact remains that given that neither strength or speed improvements in-season are realistic, the player should look at his off-season training program and consider which variable he needs to work on the most.  Then, he can perform a greater or lesser amount of speed or strength work as deemed appropriate by him and his coaching staff.  For a strong athlete with limited speed this would mean reducing the volume of his weight work on his training days and training speed first in the training day, when the CNS and muscular system is freshest.  On the other hand, a weak, fast athlete may wish to perform a limited amount of speed work and increase his weight training volume so that he can bring up his strength levels quicker.

Other Factors

Many other factors beyond how the athlete structures his training are important including mobility drills, nutritional support, supplementation, recovery and regeneration techniques, and technical work.  Although these are beyond the scope of this article, each element should be implemented carefully.  Please check the other articles at this site for further reading.

Disclaimer:  ES Sports suggests that each Athlete consult their Coach, or a Training Professional for their individual needs and Training Programs.

About the Author:  Reggie Johal is a former international American Football player for Great Britain, with a lifelong passion for strength and speed training, and has assisted many athletes on the applications of training protocols for their sports.  He can be contacted through his Sports Nutrition site.