“Champions are made in the offseason.” A quote that’s as timeless as it is true. The best athletes, teams, and coaches know that to stay at the top of their game, they need to continuously put in the work. One of the coaches who’s always preached this mantra is Coach Steven Lo. Coach Lo is the Offensive Coordinator, Quarterback Coach, and Director of Strength and Conditioning for the 2019 National Championship football team at St. John Bosco High School. To help you prepare for your next season, Coach Lo has shared a weekly plan for your entire offseason that can help you enhance your skills and excel at your specific position.

Outlined below are two workouts that can help you increase your speed or up your power and strength. It’s recommended that if you’re a wide receiver, running back, defensive back, linebacker, or tight end, you focus on the speed workout, and, if you’re a lineman on either side of the ball, the power workout is geared towards you. Depending on your position, you may need to adjust the amount of weight or reps, but Coach Lo’s guidelines well help you establish a good starting point.


Speed Workout (WR|RB|DB|LB|TE)

Outlined below is Coach Lo’s seven-week speed program – designed to boost your straight-line and lateral speed, and improve your quickness on cuts and change of direction. As mentioned before, these workouts provide the basic guidelines, and depending on your offseason goals of adding mass and strength along with speed, you can adjust the amount of weight or reps. For example, linebackers, tight ends, and power backs should focus on gradually adding more weight during lifts than other positions in order to maintain a strong base. During the first week, it’s also recommended that you run through the workout with little or no weight in order to gauge how your body responds.

Recommended Speed Workout Gear for Lifting: Nike Romaleos 4, Harbinger Big Grip Pro Lifting Straps, Harbinger Cotton Lifting Straps, adidas Powerlift 4.

Recommended Speed Workout Gear for Running: Nike Air Zoom Pegasus 37, Nike Dri-FIT Featherlight Cap, Nike Spark Cushioned Crew Run Socks, Nike React Infinity Run Flyknit.

Monday (Lower Body Lift + Linear Acceleration)

  1. Activation
    1. Glute Bridges (3 x 10)
  2. Lift
    1. Weeks 1-4
      1. Work to build strength
      2. Start with 5 reps each set
      3. Each week add weight and take away 1 rep each set
      4. Back Squats (4 x 1-5)
      5. Glute Ham Raises (4 x 5)
      6. Barbell Bulgarian Split Squats (4 x 5 each leg)
    2. Weeks 5-7
      1. Keep weights lighter and move as explosively as possible
      2. Depth Jumps (4 x 5)
      3. Barbell Bulgarian Split Squats (4 x 4 each leg)
      4. Glute Ham Raises (4 x 5)
  3. Core
    1. Planks (3 x 1 min)
  4. Run – Linear Acceleration
    1. Get Up Starts (10 reps @ 10 yards)
    2. Low Hurdle Wickets (5 reps @ 20 yards w/ 10 yard build up)

Tuesday (Upper Body Lift + Change of Direction)

  1. Activation
    1. Wall Slides (3 x 10)
  2. Lift
    1. Start with 5 reps each set
    2. Each week add weight and take away 1 rep each set
    3. Repeat the cycle after you finish
    4. Bench Press (4 x 1-5)
    5. Pull Ups (4 x 5-8)
    6. DB Row (4 x 5-8 each arm)
    7. DB Incline Bench (4 x 5)
  3. Core
    1. Side Planks (1 x 1 min each side)
  4. Run – Change of Direction
    1. Cone Drills – Star Drill
      1. Instructions
        1. 10 yard x 10 yard box with cones every 5 yards
        2. Start in the middle at the bottom of the box
        3. Sprint into the middle of the box and transition to finish at each cone
          1. Sprint – Finish straight ahead
          2. Sprint – 45 degree break to left front corner cone
          3. Sprint – 90 degree break to left middle cone
          4. Sprint – 45 degree break to the left back cone
          5. Sprint – 180 degree to the start cone
          6. Repeat all reps to the right side
      2. Sets and Reps
        1. 1st round start first 5 yards into the box with a sprint
        2. 2nd round start first 5 yards into the box with a back pedal
Star Drill

Wednesday (Lower Body Lift + Skill Day)

  1. Activation
    1. Band Walks (3 x 10 forward, backward, left, right)
  2. Lift
    1. Weeks 1-4
      1. Work to build strength
      2. Power Clean (4 x 5) Weights at a level to focus on fast bar speed
      3. Single Leg Romanian Deadlift (4 x 5 each)
      4. Box Step-Ups (4 x 5 each)
    2. Weeks 5-7
      1. Work to build power and explosive speed
      2. Lateral Bounds (4 x 5 each leg)
      3. Lunge Jumps (4 x 5 each leg)
      4. Power Clean (4 x 3)
      5. Kettlebell Swings (4 x 10)
  3. Core
    1. Lying Leg Lifts (3 x 15 each)
  4. Skill Day – Route Running or DB Work

Thursday (Skill Day)

  1. QB|WR Timing, drills, 1 on 1, 7 on 7

Friday (Upper Body Lift)

  1. Lift
    1. Incline Bench (4 x 5)
    2. Bent Over Row (4 x 5)
    3. Curls (3 x 10)
    4. Tricep Extension (3 x 10)
    5. Shoulder Raises (3 x 10)

Saturday – 7 on 7 Tourney or practice

Sunday – Active Recovery | Rest Day

  1. Dynamic Warm Up (5-10 min)
  2. Yoga (15 min)
    1. Pigeon Stretch
    2. Downward Dog
    3. Cobra Stretch
    4. Sumo Squat
    5. Kneeling Lunge
    6. Trunk Twists
    7. Lying Hamstring Stretch

Power Workout (OL|DT|DE)

If you’re looking to build up your power and strength in the trenches, Coach Lo has also outlined a workout focused on increasing your muscle mass and explosiveness off the line. Below you’ll find another seven-week program designed for linemen on both sides of the ball.

Recommended Power Workout Gear for Lifting: Nike Romaleos 4, Harbinger Pro Training Gloves, Harbinger 5” Foam Core Belt, Nike Metcon 5.

Recommended Power Workout Gear for Running: adidas Ultraboost 20, Gatorade 32 oz. Contour Squeeze Bottle, Nike Dri-FIT Head Tie 3.0, Under Armour Hovr Sonic 3.

Monday (Lower Body Lift + Linear Acceleration)

  1. Activation
    1. Glute Bridges (3 x 10)
  2. Lift
    1. Weeks 1-4
      1. Work to build strength
      2. Start with 5 reps each set
      3. Each week add weight and take away a rep each set
      4. Back Squats (4 x 1-5)
      5. Glute Ham Raises (4 x 5)
      6. Bulgarian Split Squats (4 x 5 each leg)
    2. Weeks 5-7
      1. Back Squat (4 x 1-5 reps)
        1. Complex with Depth Jump (4 x 5)
      2. Glute Ham Raises (4 x 5)
      3. Walking Lunges (4 x 5 each leg)
  3. Core
    1. Planks (3 x 1 min)
  4. Run – Linear Acceleration
    1. Get Up Starts (10 reps @ 10 yards)
    2. Position Stance and Starts (10 reps @ 10 yards)

Tuesday (Upper Body Lift + Change of Direction)

  1. Activation
    1. Wall Slides (3 x 10)
  2. Lift
    1. Start with 5 reps each set
    2. Each week add weight and take away a rep each set
    3. Repeat the cycle after you finish
    4. Bench Press (4 x 1-5)
    5. Pull Ups (4 x 5-8)
    6. DB Row (4 x 5-8 each arm)
    7. DB Incline Bench (4 x 5)
  3. Core
    1. Side Planks (1 x 1 min each side)
  4. Run – Change of Direction
    1. Cone Drills – Star Drill
      1. Instructions
        1. 10 yard x 10 yard box with cones every 5 yards
        2. Start at the middle at the bottom of the box
        3. Sprint into the middle of the box and transition to finish at each cone
          1. Sprint – Finish straight ahead
          2. Sprint – 45 degree break to left front corner cone
          3. Sprint – 90 degree break to left middle cone
          4. Sprint – 45 degree break to the left back cone
          5. Sprint – 180 degree to the start cone
          6. Repeat all reps to the right side
      2. Sets and Reps
        1. 1st round start first 5 yards into the box with a sprint
        2. 2nd round start first 5 yards into the box with a shuffle
Star Drill

Wednesday (Skill Day)

  1. OL | DL Drill work

Thursday (Lower Body Lift + Agility Day)

  1. Activation
    1. Band Walks (3 x 10 forward, backward, left, right)
  2. Lift
    1. Weeks 1-4
      1. Work to build strength
      2. Power Clean (4 x 5) Weights at a level to focus on fast bar speed
      3. Romanian Deadlift (4 x 5)
      4. Box Step Ups (4 x 5 each)
    2. Weeks 5-7
      1. Work to build power and explosive speed
      2. Lateral Bounds (4 x 5 each leg)
      3. Lunge Jumps (4 x 5 each leg)
      4. Power Clean (4 x 3)
      5. Kettlebell Swings (4 x 10)
      6. Box Step Ups (4 x 5 each)
  3. Core
    1. Lying Leg Lifts (3 x 15 each)
  4. Agility
    1. 4 Corners
      1. 5 yard x 5 yard box with 4 tall cones at the corners
      2. Stand in the middle of the box
      3. Partner points to 1 of the 4 cones
      4. Touch the corresponding cone and return to the middle for the next direction
      5. 3-5 commands per set
      6. 10 reps

Friday (Upper Body Lift + Skill Day)

  1. Lift
    1. Incline Bench (4 x 5)
    2. DB Bench Press (4 x 5)
    3. Bent Over Row (4 x 5)
    4. Curls (3 x 10)
    5. Tricep Extension (3 x 10)
    6. Shoulder Raises (3 x 10)
  2. Skill Work – OL | DL drill work

Saturday – 7 on 7 Tourney or practice

Sunday – Active Recovery | Rest Day

  1. Dynamic Warm Up (5-10 min)
  2. Yoga (15 min)
    1. Pigeon Stretch
    2. Downward Dog
    3. Cobra Stretch
    4. Sumo Squat
    5. Kneeling Lunge
    6. Trunk Twists
    7. Lying Hamstring Stretch

Looking for more from Coach Lo? Check out his tips for a successful recovery after a tough workout here!