FOOTBALL STRENGTH WORKOUT PLAN
(3 DAYS A WEEK)

Age: 11
Goal: Build strength, speed, and core for tackle football season in August.

Warm-Up (5–10 minutes before every workout)
• Light jog
• Jumping jacks
• Arm circles
• Leg stretches

DAY A – STRENGTH BASE

Barbell Squat — 4 sets × 5 reps
Weight: 45–65 lb

Bench Press — 4 sets × 6 reps
Weight: 35–55 lb

Biceps Curl — 3 sets × 10 reps
Weight: 10–15 lb dumbbells

Flutter Kicks — 3 sets × 30 seconds

Box Jumps — 3 sets × 5 jumps

Optional:
Sprints — 5 × 20 yards

DAY B – FULL BODY + SPEED

Romanian Deadlift — 3 sets × 8 reps
Weight: 55–75 lb

Push-Ups — 3 sets × 10–12 reps

Pull-Ups — 3 sets × 3–6 reps

Flutter Kicks — 3 sets × 40 seconds

Farmer’s Carry — 3 walks × 30–40 feet
Weight: 20–30 lb dumbbells

Sprints — 6 × 20–30 yards

DAY C – STRENGTH + POWER

Barbell Squat — 3 sets × 5 reps
Weight: 55 lb

Bench Press — 3 sets × 6 reps
Weight: 45 lb

Dumbbell Row — 3 sets × 8 reps
Weight: 20 lb dumbbell

Biceps Curl — 3 sets × 10 reps
Weight: 12 lb dumbbells

Flutter Kicks — 3 sets × 40 seconds

Box Jumps — 3 sets × 5 jumps

PROGRESSION (HOW TO GET STRONGER)

Bench Press → add 5 lb each week
Squat → add 5–10 lb each week
Romanian Deadlift → add 5 lb each week
Curls → add weight when they feel easy

RECOVERY AND BULKING TIPS

• Sleep 9–10 hours every night
• Drink plenty of water
• Eat protein foods (eggs, chicken, milk, yogurt, peanut butter, beef)

Train consistently and you will be stronger by football season.