Marc Megna's Complete Off Season Football Training Workout And Meal Plan

A 4 stage, 12 week football training and diet plan put together by MuscleTech and Marc Megna that is mean to help players improve size, strength and performance.

Workout Summary

Sports Performance
Sports Training
Beginner
4
Barbell, Bodyweight, Cables, Dumbbells, Other
Male & Female

Workout Description

Football is a tough sport. Physical and mental toughness is at a premium to be your best and have success enjoying the sport that you love. Sacrifice, dedication and hard work are a few of the ingredients of great football players.

Although these are great intangibles, sometimes they can go by the wayside if size, strength and speed are lacking. I know what it’s like to sit on the sidelines because I was undersized.

The great news is that if you possess the characteristics described above, the physical can be changed. I have written a twelve week training and nutrition program that will get you the football body you want to take you to the next level.

Training Program

Marc MegnaTo build a football player, you have to train like one. No more machines or training just the beach muscles. This training program is designed to assemble muscle that can be used athletically on the field. The key is multiple training sessions per week, using large muscle multi-joint movements with multiple sets and short rest periods. In other words a large volume of the best bang for your buck exercises with heavy loads that will increase the size and strength of every part of the body.

This program is also specifically designed to ensure maximum adaptation is occurring through periodization. Broken into four phases that are three weeks in length each, the volume and intensity is fluctuated to provide both the stimulus to grow muscle and the recovery to allow it to occur.

The first phase is an introduction to many of the exercises that will be used throughout the program and therefore has the lowest loads. From there, the program is intensified during the second phase before decreasing to prevent overtraining during the third phase only to ramp up to maximum training during the fourth and final period.

  • Phase I - Weeks 1-3
  • Phase II - Weeks 4-6
  • Phase III - Weeks 7-9
  • Phase IV - Weeks 10-12

Phase I Workouts (Weeks 1-3)

Day One
Lower Body and Back
Exercise Sets Reps
A1. Hang Clean * 3 5
A2. Plank 2 30 sec
B1. Dumbbell Goblet Squat * 3 10
B2. Assisted Chin-Ups 3 10
B3. Swiss Ball Roll-Outs 2 8
C1. Dumbbell Single Leg Deadlift * - per leg 3 10
C2. Dumbbell Bent-Over Row 3 10
C3. Tall Kneeling Belly Press - per side 2 8
D1. Dumbbell Single Leg Squat to Box - per leg 3 10
D2. Half Kneeling Cable Face Pull 3 10
Day Two
Chest, Shoulders and Arms
Exercise Sets Reps
A1. Bench Press * 3 10
A2. Side Plank - per side 2 20
B1. Incline Dumbbell Chest Press * 3 10
B2. Tall Kneeling Cable Lift - * per side 2 8
C1. Tall Kneeling Dumbbell Alternating Overhead Press * 3 10
C2. Farmers Walks 2 20 yards
D1. Barbell Biceps Curl 3 10
D2. Rope Cable Triceps Press 3 10
Day Three
Lower Body and Back
Exercise Sets Reps
A1. Dumbbell Snatch * - per arm 3 5
A2. Plank 2 30 sec
B1. Deadlift * 3 10
B2. Suspension Supine Row 3 10
B3. Extended Plank Lateral Arm Raise - per arm 2 8
C1. Dumbbell Split Squat * - per leg 3 10
C2. Half Kneeling Cable Row - per arm 3 10
C3. Bird Dog - per side 2 8
D1. Stability Ball Leg Curl 3 10
D2. Barbell Shrug 3 10
Day Four
Chest, Shoulders and Arms
Exercise Sets Reps
A1. Incline Bench Press * 3 10
A2. Side Plank - per side 2 20
B1. Dumbbell Chest Press * 3 10
B2. Tall Kneeling Cable Chop - per side 2 8
C1. Tall Kneeling Neutral Grip Dumbbell Front Raise * 3 10
C2. Bear Crawls 2 20 yards
D1. Neutral Grip Dumbbell Biceps Curl 3 10
D2. Supine Barbell Triceps Press (Skull Crushers) 3 10

Phase II Workouts (Weeks 4-6)​

Day One
Lower Body and Back
Exercise Sets Reps
A1. Hang Clean * 4 4
A2. Plank to Opposite Raise - per side 2 8
B1. Front Squat * 4 6
B2. Chin-Ups 4 6
B3. Tall Kneeling Suspension Roll-Outs 2 8
C1. Dumbbell Reverse Lunge * - per leg 4 6
C2. Chest Supported Dumbbell Row 4 6
C3. Half Kneeling Belly Press 2 8
D1. Back Squat - bodyweight on bar in as few sets as possible   25
D2. Side Lying Dumbbell Reverse Fly 4 6
Day Two
Chest, Shoulders and Arms
Exercise Sets Reps
A1. Bench Press * 4 6
A2. Feet Elevated Side Plank - per side 2 20
B1. Incline Dumbbell Chest Press * 4 6
B2. Half Kneeling Cable Lift - per side 2 8
C1. Half Kneeling Dumbbell Single Arm Overhead Press * - per arm 4 6
C2. Suitcase Walks - per arm 2 20 yards
D1. Cable Biceps Curl 4 6
D2. Cable Triceps Press 4 6
E. Hands on Bench Push-Ups 1 Max
Day Three
Lower Body and Back
Exercise Sets Reps
A1. Hang Snatch * 4 4
A2. Plank to Opposite Raise - per side 2 8
B1. Deadlift * 4 6
B2. Feet Elevated Suspension Supine Row 4 6
B3. Extended Plank Front Arm Raise - per arm 2 8
C1. Rear Foot Elevated Dumbbell Split Squat * - per leg 4 6
C2. Standing One Arm Cable Row - per arm 4 6
C3. Reverse Hyper 2 8
D1. Sliding Leg Curl 4 6
D2. Tall Kneeling X Pull-Downs 4 6
Day Four
Chest, Shoulders and Arms
Exercise Sets Reps
A1. Close Grip Bench Press * 4 6
A2. Feet Elevated Side Plank - per side 2 20 sec
B1. Cable Chest Fly 4 6
B2. Half Kneeling Cable Chop - per side 2 8
C1. Neutral Grip Dumbbell Lateral Raise * 4 6
C2. Lateral Crawls 2 10 yards
D1. Dumbbell Biceps Curl 4 6
D2. Dumbbell Overhead Triceps Press 4 6

Phase III Workouts (Weeks 7-9)

Day One
Lower Body and Back
Exercise Sets Reps
A1. Hang Clean * 4 3
A2. Plank with Overhead Cable Row - per arm 2 8
B1. Front Split Squat * - per leg 4 8
B2. Chin-Ups 4 8
B3. Barbell Roll-Outs 2 8
C1. Dumbbell Single Leg Deadlift * - per leg 4 8
C2. Dumbbell Bent-Over Row - per arm 4 8
C3. Standing Belly Press - per side 2 8
D1. Front Squat - bodyweight on bar in as few sets as possible   20
D2. Barbell Shrug 4 8
Day Two
Chest, Shoulders and Arms
Exercise Sets Reps
A1. Bench Press * 4 8
A2. Side Plank with Cable Row - per arm 2 8
B1. Single Arm Incline Dumbbell Chest Press * - per arm 2 8
B2. Standing Cable Lift - per side 2 8
C1. Half Kneeling Dumbbell Alternating Overhead Press * - per arm 4 8
C2. Half Waiter Walks - per arm 2 20
D1. Barbell Biceps Curl 4 8
D2. Cable Rope Triceps Press 4 8
E. Push-Ups 1 Max
Day Three
Lower Body and Back
Exercise Sets Reps
A1. Hang Snatch * 4 3
A2. Plank with Overhead Cable Row 2 8
B1. Front Reverse Lunge * 4 8
B2. Weighted Suspension Supine Row 4 8
B3. Extended Plank Opposite Raise 2 8
C1. Dumbbell Single Leg Squat on Box * 4 8
C2. Half Kneeling Cable Row - per arm 4 8
C3. Single Leg Reverse Hyper - per leg 2 8
D1. Glute Ham 4 8
D2. Split Stance Cable Face Pulls 4 8
Day Four
Chest, Shoulders and Arms
Exercise Sets Reps
A1. Close Grip Bench Press * 4 8
A2. Side Plank with Cable Row 2 8
B1. Single Arm Dumbbell Chest Press - per arm 4 8
B2. Standing Cable Chop - per side 2 8
C1. Neutral Grip Dumbbell Front Raise * 4 8
C2. Reverse Bear Crawls 2 20 yards
D1. Neutral Grip Dumbbell Biceps Curl 4 8
D2. Supine Barbell Triceps Press (Skull Crushers) 4 8

Phase IV Workouts (Weeks 10-12)

Day One
Lower Body and Back
Exercise Sets Reps
A1. Hang Clean * 4 3
A2. Body Saw 2 8
B1. Front Squat * 4 5
B2. Weighted Chin-Ups 4 5
B3. Standing Suspension Roll-Outs 2 8
C1. Dumbbell Single Leg Deadlift * - per leg 4 5
C2. Chest Supported Dumbbell Row 4 5
C3. Split Stance Belly Press 2 8
D1. Back Squat - bodyweight on bar in as few sets as possible   50
D2. Side Lying Dumbbell Reverse Fly - per arm 4 5
Day Two
Chest, Shoulders and Arms
Exercise Sets Reps
A1. Bench Press * 4 5
A2. Side Plank with Cable Row - per arm 2 8
B1. Dumbbell Chest Fly * 4 5
B2. Split Stance Cable Lift - per side 2 8
C1. Single Arm Dumbbell Overhead Press * - per arm 4 5
C2. Waiter Walks 2 20 yards
D1. Cable Biceps Curl 4 5
D2. Cable Triceps Press 4 5
E. Feet Elevated Push-Ups 1 Max
Day Three
Lower Body and Back
Exercise Sets Reps
A1. Hang Snatch * 4 3
A2. Body Saw 2 8
B1. Deadlift * 4 5
B2. Weighted Feet Elevated Suspension Supine Row 4 5
B3. Extended Plank Dumbbell Row - per arm 2 8
C1. Dumbbell Rear Foot Elevated Split Squat * - per leg 4 5
C2. Cable Row 4 5
C3. Reverse Hyper 2 8
D1. Front Reverse Lunge - per leg with half of bodyweight on bar in as few sets as possible   25
D2. Tall Kneeling X Pull-Downs 4 5
Day Four
Chest, Shoulders and Arms
Exercise Sets Reps
A1. Incline Bench Press * 4 5
A2. Side Plank with Cable Row 2 8
B1. Dumbbell Chest Press 4 5
B2. Split Stance Cable Chop - per side 2 8
C1. Neutral Grip Dumbbell Lateral Raise * 4 5
C2. Lateral Crawls 2 15 yards
D1. Dumbbell Biceps Curl 4 5
D2. Triangle Push-Ups 4 Failure

Marc Megna

Nutrition Program

The training program that I am presenting will not be as effective without proper eating habits to compliment it. Eating the right foods at the right times will take your increases in size from ho-hum to humongous.

The meal plans are rich in high quality proteins, non-processed complex carbohydrates and lots of fruits and vegetables to provide the vitamins and minerals needed to perform and gain muscle mass. Additionally, the supplement regime prescribe will provide the necessary nutrients needed to fuel the workouts and aid in the recovery after.

Workout Day Meal Plan
Workout Day Meal Plan Foods
Breakfast Whole Grain Carbohydrate, Fruit, Lean Protein
Morning Snack Lean Protein, Vegetable
Lunch Whole Grain Carbohydrate, Lean Protein, Vegetable, Fruit
Pre-Workout Supplement 2 Scoops Nano Vapor
During Workout Supplement 2 Scoops Amino Build
Post Workout Supplement 2 Scoops Nitro-Tech
Dinner Starch/Whole Grain, Lean Protein, Vegetable
Night Snack Mass-Tech Supershake
Off Day Meal Plan
Workout Day Meal Plan Foods
Breakfast Lean Protein, Fruit, Vegetable, Whole grain, 2 scoops AnoTest
Morning Snack Lean Protein, Vegetable
Lunch Lean Protein, Vegetable, Legume
Afternoon Snack Lean Protein, Vegetable
Dinner Lean Protein, Vegetable
Night Snack Mass-Tech Supershake

Detailed Off-Season Football Meal Plan

Monday Meal Plan (Workout Day 1)

Foods
Breakfast 2 cups of oatmeal with steel cut oats, 4 pieces of turkey sausage, Banana
Morning Snack Can of tuna, 1 cup of baby carrots
Lunch Whole Grain Sandwich with ½ pound of ham, lettuce, tomato and cheese, 1/2 sliced bell pepper, 1 cup of blueberries
Pre-Workout Supplement 2 Scoops Nano Vapor
During Workout Supplement 2 Scoops Amino Build
Post Workout Supplement 2 Scoops Nitro-Tech
Dinner 8 ounces of salmon, 1 cup of quinoa, 1 1/2  cup of steamed broccoli
Night Snack Chocolate Peanut Butter Supershake: 2 cups of unsweetened almond milk, 2 scoops chocolate Mass-Tech, 1/2 cup of spinach, 2 tsp of peanut butter, 1/4 cup of walnuts

Tuesday Meal Plan (Workout Day 2)

Foods
Breakfast 2 cups of granola cereal with unsweetened almond milk, 1 cup raspberries, 2 eggs
Morning Snack 1 cup of unsalted almonds, 1 cup of celery
Lunch Whole grain turkey (1/3 lb) wrap with lettuce and cheese, 1/2 cup of grape tomatoes, apple
Pre-Workout Supplement 2 Scoops Nano Vapor
During Workout Supplement 2 Scoops Amino Build
Post Workout Supplement 2 Scoops Nitro-Tech
Dinner 8 ounce steak, baked sweet potato, 1 ½ cups steamed asparagus
Night Snack Pumpkin Pie Supershake: 2 cups of unsweetened coconut milk, 2 scoops of vanilla Mass Tech, 1 cup canned pumpkin, 1/2 tsp cinnamon, 1/4 tsp nutmeg

Wednesday Meal Plan

Foods
Breakfast 4 egg omelet with black beans, onions, bell peppers, avocado on top, 2 slices whole grain toast, orange, 2 Scoops AnoTest
Morning Snack 2 turkey meatballs, 1 cup of snap peas
Lunch Field greens and kale salad with tomatoes, bell peppers, cucumber, chick peas and 2 cans of tuna
Afternoon Snack Small package of beef jerky, 1 cup of baby carrots
Dinner 8 ounces of baked chicken breast, 1 cup of rice, 2 cups steamed broccoli and cauliflower
Night Snack Berry Blast Supershake: 2 cups of unsweetened coconut milk, 2 scoops of vanilla Mass Tech, 1/2 cup of strawberries, 1/2 cup of blueberries, 1/2 cup of spinach, 1/4 cup of dark chocolate chips

Thursday Meal Plan (Workout Day 3)

Foods
Breakfast 2 cups of oatmeal with steel cut oats, 4 pieces of bacon, Banana
Morning Snack Can of tuna, 1 cup of bell peppers
Lunch Whole Grain Sandwich with ½ pound of chicken, lettuce, tomato and cheese, 1 cup of celery, 1 cup of strawberries
Pre-Workout Supplement 2 Scoops Nano Vapor
During Workout Supplement 2 Scoops Amino Build
Post Workout Supplement 2 Scoops Nitro-Tech
Dinner 4 turkey meatballs, 2 cups of zucchini pasta with sauce, 2 cups of sautéed Swiss chard
Night Snack Banana Bread Supershake, 2 cups of unsweetened almond milk, 2 scoops vanilla Mass-Tech, 1/4 cup of shaved zucchini, 1 banana, 1/4 cup of dark chocolate chips

Friday Meal Plan (Workout Day 4)

Foods
Breakfast 2 cups of granola cereal with unsweetened almond milk, 1 cup blueberries, 2 eggs
Morning Snack 1 cup of unsalted cashews, 1/2 cup of grape tomatoes
Lunch Whole grain salmon (2 cans) wrap with lettuce and cheese, 1 avocado, apple
Pre-Workout Supplement 2 Scoops Nano Vapor
During Workout Supplement 2 Scoops Amino Build
Post Workout Supplement 2 Scoops Nitro-Tech
Dinner 8 ounce pork chops, 1 ½ cups mashed sweet potatoes, 1 ½ cups sauteed green beans
Night Snack Chocolate Cherry Supershake, 2 cups of unsweetened almond milk, 2 scoops chocolate Mass-Tech, 1/2 cup of spinach, 1 cup of cherries, 1/4 cup of dark chocolate chips

Saturday Meal Plan

Foods
Breakfast 8 ounce steak, 1 cup sautéed mushrooms, 2 cups of melon, 2 scoops AnoTest
Morning Snack 2 eggs, 1 cup of sautéed onions of green peppers
Lunch Field greens and kale salad with tomatoes, bell peppers, cucumber, chick peas and sliced chicken
Afternoon Snack Small package of beef jerky, 1 cup of snap peas
Dinner 2 ¼ lb turkey burgers on whole wheat buns, 2 corn on the cob, 1 cup of coleslaw
Night Snack Strawberry-Banana Supershake: 2 cups of unsweetened almond milk, 2 scoops of vanilla Mass Tech, 1/2 cup of strawberries, 1 banana, 1/2 cup of spinach, 2 tsp of  flax seeds

Sunday Meal Plan

Foods
Breakfast 4 egg omelet with black beans, onions, bell peppers, avocado on top, 2 slices whole grain toast, orange, 2 scoops AnoTest
Morning Snack 1 can of tuna, 1 avocado
Lunch Field greens and kale salad with tomatoes, bell peppers, cucumber, chick peas and sliced steak
Afternoon Snack 1 cup of walnuts, 1 cup of celery
Dinner 8 ounces of pot roast, 2 cups of roasted red potatoes, 2 cups roasted carrots
Night Snack Nutty Chocolate Shake: 2 cups of unsweetened almond milk, 2 scoops of chocolate Mass Tech, 1/2 cup of steel cut or rolled oats, 2 tsp of crunchy peanut butter, 1/2 cup of spinach, 1/4 cup of dark chocolate chips

* = Use a warmup set.

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Team MuscleTech is comprised of top tier professional athletes dedicated to sport performance and excellence with a winning attitude. MuscleTech provides industry leading sports nutrition products for people looking to build their body.

11 Comments+ Post Comment

No Profile Pic
Posted Mon, 12/22/2014 - 18:26
aviad

I do CrossFit gym would like to add to what was recommend? Thanks in advance

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Posted Thu, 03/27/2014 - 18:03
Dexter m.

How would one increase endurance

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Posted Sun, 01/05/2014 - 17:28
ryan

this whole a1 a2 thing is confusing me

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Posted Sun, 01/26/2014 - 12:04
Dan

The A1, A2, B1, B2, etc. is to show which lifts you should be doing together, immediately after eachother. For example, A1 is hang clean so you do your set of hang cleans then immediately follow with your A2 lift which is planks. Don't take a break until after the final lift in the series and then repeat the series' lifts for however many required sets before moving on to the next series of lifts.

To further clarify, when you move onto your B lifts you would do DB goblet squats, straight to assisted chin-ups, and then finish with ball rollouts before taking a break. After your break you would repeat the same series until finished with all sets.

Also, if you only have two sets of a lift per series (abs), then you can either stop after the second set and finish the other lifts or challenge yourself and do a third set (or fourth in phases 2,3,4).

Hope this isn't too confusing for you guys to read.

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Posted Tue, 11/26/2013 - 16:29
tyler

where is the running and speed work?

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Posted Mon, 10/21/2013 - 22:43
Ryan

How does the a1, a2, b1, b2, b3, c1...etc work? Is that the order the workouts should be completed in?

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Posted Sun, 08/25/2013 - 11:44
Bub

I'm looking forward to starting this routine, but a couple things are unclear to me. Are these supposed to be performed as super and tri sets? And if so, I've noticed all the super and tri set exercises don't have the same amount of sets. How should these be executed?

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Posted Tue, 08/20/2013 - 19:49
Jak

Hi, I'm from Australia and I've been training for rugby league, now as the season for us have just finished and I'm training for rep try outs in about 15 weeks, would this be a good workout for me? I'm 6'5 and a straight 100kilos. I'm trying cut while keeping most of my strength and hopefully gain some speed.
Thank you.
(Sorry for it being so long)

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Posted Fri, 08/16/2013 - 08:38
Andrew

How would one adjust the meal plan based on how much you weigh? I'm sure a 130lb guy would be eating differently than a 180lb guy.

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Posted Thu, 08/22/2013 - 14:00
Tom N

How many 130lb guys play collegiate or professional football?

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Posted Thu, 08/15/2013 - 15:34
Dr.Nikkhil

nice.Thanks for the complete regimen