Touch Football Strength + Power is an eight-week gym program for athletes with established lifting experience who are ready to connect strength development with faster movement intent. It is designed to support the physical qualities used during acceleration, repeated high-speed efforts and change of direction without pretending that gym training replaces field-based speed and conditioning work.

Across three sessions per week, the program combines jumps, Olympic-lift variations, controlled strength work and trunk training. Loading progresses through the opening four weeks, Week 5 deliberately reduces volume to support recovery, and Weeks 6-8 reload the program for a second strength-power progression.

Who is this program for?

• Touch football athletes with established strength-training experience.

• Players who can perform Olympic-lift variations and jump exercises with appropriate technique.

• Athletes ready to progress beyond general strength and train force with greater explosive intent.

• Players able to coordinate three gym sessions with field training, matches and recovery.

What will you work on?

• Strength development through controlled primary lifting patterns.

• Explosive intent through jumps, medicine-ball work and Olympic-lift variations.

• Trunk control and supporting work to complement acceleration and change-of-direction preparation.

• Planned loading, unloading and reloading rather than maximal effort every week.

How the program progresses

• Weeks 1-4: progressively build strength and power loading while maintaining movement quality.

• Week 5: reduce training volume to create a deliberate unloading and recovery point.

• Weeks 6-8: reload the main strength-power structure and complete the second progression.

• At completion: repeat the baseline tests and decide whether the next block should emphasise speed, repeated-effort conditioning or personalised performance preparation.

What do you receive?

• A complete eight-week interactive mobile strength-and-power program.

• Orientation, movement preparation and guidance for RIR, effort and working-load selection.

• Baseline and post-program strength and power testing.

• Eight weekly dashboards showing the planned training sequence.

• Twenty-two fully prescribed sessions, including the reduced-volume Week 5 schedule.

• Editable load and result fields for every session.

• Weekly reviews for completion, readiness, session response and key notes.

• A clear pathway toward later speed or repeated-effort conditioning work.

• Delivery format: A downloadable interactive PDF designed for mobile use. Open the saved file in Adobe Acrobat for the best experience with editable fields and completion boxes.

What do you need?

• A well-equipped gym with barbells, dumbbells, boxes, bands, cables and medicine-ball access.

• Established lifting experience, including competence with the prescribed Olympic-lift variations and jump activities.

• A weekly schedule that permits three gym sessions without crowding essential field training and recovery.

What is not included?

• A beginner introduction to Olympic lifting, jumping or resistance training.

• A complete sprint, agility, conditioning or touch-football skills program.

• Individual changes for competition load, injury, equipment limitations or technical coaching needs.

Important suitability note: This is a general training resource, not individual coaching, medical advice or a rehabilitation plan. If you have an injury, health concern or uncertainty about exercise suitability, obtain appropriate professional guidance before beginning.