Strength you can use at the position, not just numbers on a bar.

32 pages. Every week written out exercise by exercise with sets and reps. Nothing to figure out on your own.

PHASE 1, WEEKS 1 TO 4. Foundational strength and progressive overload.

Day 1 lower body strength. Day 2 upper body strength. Day 3 core strength and power. Day 4 active recovery and conditioning.

PHASE 2, WEEKS 5 TO 8. Push pull split, moving into explosive strength and power through weeks 6 to 8.

Day 1 upper body push. Day 2 lower body push. Day 3 upper body pull. Day 4 lower body power.

ALSO INSIDE:

Full nutrition section. 64 to 80 oz of water a day, pre-workout meal 2 to 3 hours out, post-workout meal inside 30 minutes.

An 8-week meal plan with food lists, a daily eating schedule with portions and a full example day.

10 core circuits, 3 to 4 rounds. Pick one per workout.

AFTER 8 WEEKS YOU WILL:

Drive out of your breaks harder, because there is strength behind it.

Hold up physically through a full season instead of fading.

Know what to eat around training instead of guessing.

WHO IT IS FOR: DBs with gym access who want a lifting plan written for the position.

PAIRS WITH: the DB Elite Field Drills Guide.

NEXT: the DB Academy app.

Certified ISSA athletic trainer and DB specialist. Instant download, yours forever.

Training carries risk of injury. Consult a physician before starting.