A full 12 weeks of training, planned for you, start to finish.

The hard part of the off-season is not the work. It is knowing what to do on a Tuesday. This answers that for 12 straight weeks.

THREE COMPLETE PROGRAMS IN ONE FILE.

1. 8-Week DB Strength Plan, weeks 1 to 8. Phase 1 builds foundational strength. Phase 2 splits push and pull for power. Every week written out with sets and reps. Includes the nutrition section, meal plan and 10 core circuits.

2. DB Elite Field Drills Guide. 37 drills across warm up, breaks, crossover run, hip flip, weave and change of direction. Plus the 35-45-20 method.

3. 4-Week Speed & Agility Program. Three days a week. Sprints build from 8 × 20 yards in week 1 to 4 × 75 yards in week 4.

8 weeks of lifting plus 4 weeks of speed. That is the 12.

AFTER 12 WEEKS YOU WILL:

Have run a complete off-season block instead of a random pile of workouts.

Be stronger in the positions the position actually asks for.

Be faster over 20, 40, 60 and 75 yards.

WHO IT IS FOR: DBs who already have the fundamentals and need a plan, not more drills.

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.