High School Football training guide – Part 1

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Chris’s Note: I asked ChatGPT to come up with a training program for my son who is starting high school football in the fall. Here’s what it came up with!

As a world-class football coach, I would create a comprehensive training program for a high school freshman who plays both defensive end and tight end positions. The program will focus on developing the athlete’s strength, speed, agility, skills, and position-specific techniques. Here’s a sample 12-week training program:

Weeks 1-4: Building a Foundation

Strength Training (3 days a week: Monday, Wednesday, Friday)

  1. Squats – 3 sets of 8-12 reps
  2. Bench press – 3 sets of 8-12 reps
  3. Deadlifts – 3 sets of 8-12 reps
  4. Pull-ups – 3 sets of 8-12 reps
  5. Dips – 3 sets of 8-12 reps
  6. Core exercises – planks, Russian twists, leg raises (3 sets of each)

Speed and Agility (2 days a week: Tuesday, Thursday)

  1. Warm-up – dynamic stretches, high knees, butt kicks, and lateral shuffles
  2. Sprints – 40-yard sprints (6-8 reps)
  3. Cone drills – for agility and change of direction (3-4 variations)
  4. Plyometrics – box jumps, broad jumps, single-leg hops (3 sets of 8-10 reps)

Position-specific Skills (2 days a week: Saturday, Sunday)

  1. Defensive end: Pass-rush moves, block shedding, run stopping, tackling technique
  2. Tight end: Route running, catching, blocking techniques

Weeks 5-8: Progression and Intensity

Strength Training (3 days a week: Monday, Wednesday, Friday)

  1. Increase weight and reduce reps (4-6 sets of 4-6 reps)
  2. Introduce power cleans (3 sets of 4-6 reps)
  3. Core exercises – weighted variations

Speed and Agility (2 days a week: Tuesday, Thursday)

  1. Increase sprint distance (60-80 yards)
  2. Introduce resistance training (sled pulls, parachute sprints)
  3. Ladder drills for foot speed

Position-specific Skills (2 days a week: Saturday, Sunday)

  1. Combine defensive end and tight end drills
  2. Start working on position-specific conditioning (i.e., simulating game situations)

Weeks 9-12: Peak Performance

Strength Training (3 days a week: Monday, Wednesday, Friday)

  1. Focus on maintaining strength gains
  2. Incorporate more sport-specific lifts and movements
  3. Explosive exercises – plyometric push-ups, medicine ball slams, kettlebell swings

Speed and Agility (2 days a week: Tuesday, Thursday)

  1. Shorten rest periods between sprints
  2. Incorporate reaction drills (using visual or auditory cues)
  3. Advanced plyometrics – depth jumps, single-leg bounding, hurdle hops

Position-specific Skills (2 days a week: Saturday, Sunday)

  1. Intense position-specific drills
  2. Scrimmage simulations
  3. Film study and mental preparation

Throughout the program, be sure to monitor progress and make adjustments as needed. Emphasize proper technique and safety to prevent injuries. A well-rounded training program, along with adequate recovery and nutrition, will help the athlete reach their full potential in both positions.

This blogpost was created with help from ChatGPT Pro