This can be accomplished by simply looking at common components of the game and designing your program to meet those needs based on your resources. At George Southern our training philosophy was developed by studying the game and identifying four aspects of the game that never change. Football is a collision sport. Football is played on your feet. Football is an explosive sport.
Football is played in several planes of movement.
Based on these four aspects of the game we developed our program around standing, free weight, multi-joint exercises performed explosively. Now this does not mean that every exercise we do follows these principles, but it does mean that if we have a choice we will stand and perform the exercise in an explosive manner. Our core exercises that meet this criteria are the hang clean, back squat, front squat, one leg squat, push press, jammer press, high pulls and power pulls. Our philosophy as it relates to intensity and progression is two-fold. First we use a nonlinear wave type progression.