Strength work that will actually transfer to the field.

There's a ton of exercises on social media, a lot of which may look cool -- but are they actually effective?

It's easy to get caught up in the eye wash of stuff that looks cool but is trash training that no real athlete contributes it to their success.

We put together an 8-week strength program that emphasizes real, effective, functional, multi-joint, athletic based exercises that we have complete confidence in leading to better performance on the field.

  • 40+ Strength & Power Exercises

  • Plyometrics are also included for Power & Explosiveness

  • The entire program is planned and periodized so that each Phase builds upon the previous Phase, all designed on the principle of progressive overload.

  • Youth & Advanced Weight Room Programs are included to scale to different levels of athletes

  • Stiff athletes that can't move well are injury prone. We emphasize Mobility to ensure movement quality

  • Unlimited Access to the Full Exercise Library

Strength Program Overview

Click Play to Watch

Key Points

  • Youth or Advanced Option

    The Weight Room Program is scaled to fit your level.

    We have 2 options:

    (1) the Youth option, for inexperienced athletes, and (2) the Advanced option, for athletes that have experience in the Weight Room.

  • Progressive Overload

    The Program is an 8-week progressive training program that is carefully periodized and intentioned.

    Each week builds upon the previous week with the goal of making you as explosive and as strong as possible.

  • Plyometrics & Mobility

    Not only did we program strength training exercises, but we also built in Plyometrics to develop your power, speed, and explosive ability as an athlete on the field.

    Also, we prioritized Mobility to emphasize movement quality and decrease your risk of injury.

Frequently Asked Questions

  • Can I do this program at home?

    Yes! The DB Blueprint is a completely digital platform that can be accessed and completed from anywhere. The program was designed so that athletes located anywhere in the country can have access to high-quality, high-level training and can do it at home.

  • Is this Program safe and appropriate for my youth athlete?

    Yes. The Strength/Weight Room Program in particular has 2 options for download once you purchase: The Youth Program or The Advanced Program. You'll have access to both and you can choose which one fits your level. The DB Skill/Position-Specific training is fit for all levels. The Speed work is also scalable to fit any level athlete.

  • I am a Coach. Can I get this Program and implement with the athletes I coach?

    Absolutely. All 3 aspects of The DB Blueprint (the DB Skill Work, the Speed Work, and the Strength Work) have all been utilized in team settings with much success.

    As a matter of fact, we designed so that every single athlete can see the videos and watch each drill executed at a high level. The speed work can be used in a team setting as an off-season speed plan, and the strength work can be implemented in any high school or college weight room with the equipment available. We didn't include advanced equipment that isn't generally readily available.

  • How much equipment do I need to be able to do the program?

    We designed this program with this question in mind. The DB Skill Work requires only cones, and small hurdles are a bonus but not required.

    The Speed work requires minimal equipment, with cones and sleds recommended. We can send an Amazon link for sleds that are not expensive but work perfectly for what you need for the resisted sprint work.

    The Strength work does require access to a weight room, but the equipment is not too advanced and most basic weight rooms would have the necessary equipment. We designed it so that the weight room program can be done from generally any typical high school or college weight room or local gym.