Force Production Protocol (Weight-room)

Notes

Stop lifting for aesthetics. Start training for violence. This is a biomechanical blueprint engineered for the football athlete who is trying to break through the next threshold. Over 4 weeks and 20 sessions, you will rebuild your engine to maximize propulsion, elasticity, and explosive power. • Focus: Rate of Force Development (RFD) & Structural Integrity. • Outcome: A chassis capable of handling elite speed. • Format: Digital delivery + Video Examples

Sessions

W1 · D1

Full-Body Day 1 - Week 1

W1 · D2

Full-Body Day 2 (Accessory) - Week 1

W1 · D3

Full-Body Day 3 - Week 1

W1 · D4

Accessory Day - Week 1

W1 · D5

Full-Body Day 5 - Week 1

W2 · D1

Full-Body Day 1 - Week 2

W2 · D2

Full-Body Day 2 (Accessory) - Week 2

W2 · D3

Full-Body Day 3 - Week 2

+12

more sessions

Weekly breakdown

Full-Body Day 1 - Week 1

10 movements

Day 1

Full-Body Day 2 (Accessory) - Week 1

12 movements

Day 2

Full-Body Day 3 - Week 1

10 movements

Day 3

Accessory Day - Week 1

12 movements

Day 4

Full-Body Day 5 - Week 1

10 movements

Day 5

Common questions