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The weight room at North Carolina

Strength

Built to last a season.

Weeks:
12
Per week:
2
Exercises:
47

Twelve weeks of gym work that makes you better at football rather than better at the gym. Two sessions a week, placed around your fixtures so they never cost you a Saturday.

How it runs

  1. Weeks 1 to 4

    Foundation

    Movement quality and tolerance. Lighter than you expect, and the block most people skip.

  2. Weeks 5 to 8

    Build

    Load climbs. The injury-prevention work runs twice a week here, because once a week does nothing.

  3. Weeks 9 to 12

    Express

    Turning the strength into acceleration and jump. Less volume, more intent.

  4. Every session

    The shape

    Warm-up, power while you're fresh, main strength, accessory, then the prevention block.

What you get

  • 24 sessions across three blocks, laid out to follow on your phone
  • Video on all 47 exercises, plus written cues so it works with no signal
  • A substitution for every movement: dumbbell, band or bodyweight
  • How to load it without ever testing a one-rep max
  • A tracker, because a programme you don't log is one you don't finish

Who it isn’t for

Anyone under fifteen, anyone currently injured, and anyone chasing size. This is built for a footballer in season, not a physique.