Coach Lo’s Offseason Football Workouts

Coach Lo’s Offseason Football Workouts

“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!

Offseason Training with Softball Superstar A.J. Andrews

Offseason Training with Softball Superstar A.J. Andrews

If you know softball, you know who A.J. Andrews is. The sport’s inaugural Gold Glove winner, and first woman to ever win the award, has dazzled spectators with acrobatic catches and her smooth, effortless style of play for years. But behind her spectacular playmaking is a fierce combination of preparation and determination that took Andrews to the level she’s at today. For Andrews, staying in shape in the offseason is one of the most important parts of her training. We got to talk to the star outfielder about how she approaches her offseason training and get a couple tips and drills she does to improve her agility. Check it all out below!

Q: Training and fitness are a huge part of being a professional athlete in any sport, but what’s something that’s unique about softball training compared to training for other sports?

A: Softball is a very explosive sport that requires a lot of mobility to be successful. You have to have explosive first steps when running the bases, or fielding a ball, and explosive hips when swinging. Every movement in softball requires being very explosive and intentional. It’s important to train your full body with powerful and quick movements every time. Mobility also comes into play because if you are not mobile as an athlete, your body physically cannot be as explosive as possible to match how precise each movement has to be in softball. Most people realize softball players need to do a lot of arm and shoulder strengthening work, but few realize the importance of being explosive in the hips and full body to help take pressure off of the arm when throwing. Softball is a sport where the entire body has to sync at the right times in order to function properly on the field. Full body, explosive movements help the body learn how to do that, while mobility exercises ensure that it is done properly.

Q: When it comes to training for softball in the offseason, what do you think is one of the most underrated or overlooked aspects that you would advise young athletes not to ignore.

A: Cross training or playing other sports. It is so important to not limit yourself especially when you are younger. Playing other sports will help prevent injuries as you are constantly working different muscle groups and not overworking the same ones each time from being sport specific. Also playing other sports will make athletes more athletic, agile, and better mental players. Don’t ignore just going outside and playing tag or invitations to go play a pick up game, it will only help you get better in your specific sport.

Q: Speaking to younger athletes, can you explain why it is so important to train throughout the offseason and not just start a couple weeks or months before the season begins?

A: Training throughout the offseason is important in order to reinvent yourself for the next season. Each season requires a new, more focused, and more developed athlete. The offseason is the time to upgrade and elevate your skills to reintroduce yourself to those players/teams that thought they knew what you were capable of! Next season begins the moment the current season ends. If you are not getting better you are getting worse, and if you wait a couple weeks before the season you will be left in the dust of those who put in miles of work ahead of you during the offseason.

Read more about A.J. and her drive to empower and inspire young women through athletics here