Amy Williams

Strength Trainer

🏈 This strength training program is designed for young football players (ages 14–18) looking to build muscle, develop overall strength, and improve on-field performance through structured weightlifting. 

🏋🏻‍♂️ The program focuses on core barbell lifts like squats, deadlifts, bench presses, and overhead presses to develop full-body strength, along with accessory exercises to support muscle growth and injury prevention. 

🔑 Proper form, progressive overload, and safe training habits are emphasized to ensure long-term success.

GOALS:
	•	Increase total-body strength through progressive resistance training
	•	Build muscle mass to improve power and durability on the field
	•	Develop proper weightlifting techniques to prevent injuries
	•	Improve joint stability and flexibility for long-term athletic development

PROGRAM STRUCTURE:
 🚨There are 4 weeks of workouts in this plan. They can be done week by week and then repeated OR one single week can be repeated for 6-8 weeks before moving on to the following week.🚨 
	
•	Frequency: 5 days per week (specific muscle group focused)
	•	Duration: 45-60 minutes per session
	•	Main Lifts: Compound barbell exercises for strength and muscle growth
	•	Accessory Work: Dumbbell and machine exercises to target specific muscle groups
	•	Core Training: Weighted core exercises to build stability and support strength gains

SAFETY CONSIDERATIONS:
	•	Form first: Start with light weights and master technique before progressing
	•	Recovery matters: Adequate sleep, nutrition, and stretching for muscle growth and injury prevention

This program prioritizes building a strong, muscular foundation that directly translates to increased power, resilience, and performance on the football field. 

💜GO LEHI! 🏈

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