Maximum force
Raises the athlete's force ceiling.
Squat, trap-bar deadlift, split squat
Complimentary BLWE Performance Sample
Type-II Explosion System
8-Week Vertical • Broad Jump • 5-10-5 • 40-Yard Performance Sample. A high-output football performance plan built around maximum force, rate of force development, elastic/reactive strength, horizontal power, change of direction, acceleration, and max velocity.
No scholarship, recruiting, speed, or jump result is guaranteed. This free resource is a serious performance sample, not an individualized medical or return-to-play program.
Vertical
Max-force + reactive jump expression
Broad Jump
Horizontal projection + landing control
40-Yard
Acceleration + max-velocity exposure
5-10-5
Braking + plant + reacceleration
Output Over Fatigue
Every explosive rep is performed with intent. Stop high-speed work when sprint times slow by about 3% or jump output falls by about 5% from the day's best. Do not turn speed and power training into conditioning.
Habitual Jumping, Rebuilt
The Air Alert-inspired piece is frequent elastic/reactive exposure - not hundreds of fatigued maximal jumps layered on top of heavy lifting and sprinting.
Serious-Athlete Standard
This is an advanced complimentary performance sample, not medical care or an individualized prescription. Athletes should be cleared for high-intensity sprinting, heavy lifting, and plyometrics. Youth, novice, or returning-from-injury athletes need lower loads, fewer contacts, and qualified supervision.
Type-II Training Rules
Fast force, full recovery, no junk fatigue
- Do not chase the burn. Chase fast force.
- Strength work is heavy but technically clean; explosive work stays explosive.
- Use full recovery between maximal sprints, jumps, and contrast rounds.
- If speed or jump height meaningfully drops, the high-output portion is over.
- The Air Alert concept used here is frequent elastic exposure - not high-volume fatigue.
Readiness Gate
Earn the right to train fast
Sleep / general readiness
GREEN: Normal for athlete
MODIFY / STOP: Clearly impaired or unusually exhausted
Joint/tendon pain
GREEN: 0-2/10 and not worsening
MODIFY / STOP: Sharp pain, altered mechanics, worsening pain
Warm-up jumps
GREEN: Springy and coordinated
MODIFY / STOP: Flat, painful, or clearly below normal
Sprint buildups
GREEN: Smooth, fast, no compensation
MODIFY / STOP: Strain, limp, or significant tightness
Baseline Testing - Before Week 1
Start with numbers you can retest
| Test | Attempts | Rest | Record |
|---|---|---|---|
| Vertical jump | 3 | 90-120 sec | Best height |
| Standing broad jump | 3 | 90-120 sec | Best distance |
| 40-yard dash | 2-3 | 5-8 min | 10-yard split + 40 time |
| 5-10-5 shuttle | 2 each direction | 3-5 min | Best clean time |
Testing standard
- Use the same surface, footwear, timing method, and warm-up on Week 8 retest.
- Film the start, broad jump landing, and shuttle plant when possible.
- Do not add conditioning between attempts.
Standard high-output warm-up
- 3-5 minutes easy movement: bike, jog, or skips.
- Dynamic mobility: ankle rocks, leg swings, hip openers, walking lunges.
- Sprint prep: A-skips, straight-leg dribbles/bounds, wall switches.
- Elastic prep: 2 x 10 low pogos.
- 2-3 progressive accelerations at roughly 70%, 85%, then 95%.
The Complete System
What the 8 weeks actually train
Rate of force development
Produces force faster in short football time windows.
Heavy-to-explosive contrast, ballistic lifts
Reactive strength
Improves stretch-shortening cycle and stiffness.
Pogos, hurdle hops, depth jumps, bounds
Horizontal power
Supports first-step acceleration and broad jump.
Sled sprints, broad jumps, bounds
Max velocity
Improves upright sprint speed and 40-yard ceiling.
Flying 10s / 20s
Change of direction
Improves braking, repositioning, and reacceleration.
5-10-5 technique, lateral bounds, plant drills
Weekly Architecture
Three high-output days + two elastic microdoses
Monday
Acceleration + maximum-force contrast
Highest quality, full recovery
Tuesday
Air Alert-inspired elastic microdose + upper body
Springy, never fried
Wednesday
Recovery / mobility
Restore
Thursday
Broad jump + 5-10-5 + unilateral power
Explosive COD quality
Friday
Air Alert-inspired reactive microdose
Short neural exposure
Saturday
Max velocity + French contrast
Highest neural output
Sunday
Full recovery
No hard lower-body work
Exact Session Breakdown
The workout - day by day
This is the actual program. The downloadable PDF contains the same movements, doses, progression, stop-loss rules, and combine retest.
Monday
Teach the athlete to recruit high force, then express it immediately through vertical/horizontal power and acceleration.
Acceleration + Maximum-Force Contrast
Acceleration
- 10-yard starts - 4 x 10 yd - rest 2-3 min - push back and project forward.
- 20-yard accelerations - 3 x 20 yd - rest 3-4 min - rise gradually with violent arm action.
- Heavy resisted sled sprint - 3 x 10 yd - rest 2-3 min - keep sprint mechanics.
- Unresisted sprint after sled - 3 x 10-15 yd - rest 3 min - feel light and fast.
Contrast Block A - Vertical Force
- Back squat or safety-bar squat - 2 reps @ 80-90% depending on week.
- Rest 3-4 min, then maximum countermovement vertical jump - 3 reps.
- Rest 2-3 min. Complete 3 total rounds with full quality recovery.
Contrast Block B - Horizontal Expression
- Trap-bar deadlift - 2 reps @ 80-90%.
- Rest 3-4 min, then standing broad jump - 2 maximal reps.
- Rest 2-3 min. Complete 3 total rounds.
Ballistic Finisher
- Trap-bar jump - 3 x 3 with a light/moderate load that stays visibly fast.
- Stop if landings get noisy, posture breaks, or jump height falls.
Tuesday
Frequent elastic exposure without the huge fatigue and jump-contact load of old high-volume jump programs.
Habitual Elastic Microdose + Upper Body
Air Alert-Inspired Elastic Microdose
- Low pogos - 3 x 15 - quick, stiff ankle.
- Alternating pogos - 2 x 10/leg - rhythm + stiffness.
- Low lateral hops - 2 x 10/side - short ground contact.
- Quick line hops - 2 x 10 - fast feet, quiet torso.
- Submax vertical jumps - 3 x 3 @ about 80-90% - crisp, not maximal fatigue.
Upper-Body Power / Strength
- Medicine-ball chest throw - 4 x 3.
- Medicine-ball rotational throw - 3 x 3/side.
- Bench press or DB bench - 4 x 4-6, leave about 2 reps in reserve.
- Pull-up or heavy row - 4 x 5-8.
- Shoulder/scapular durability - 2-3 x 10-15.
Wednesday
Restore tissue and nervous-system readiness so the next high-output day stays fast.
Restore
Recovery
- 20-30 minutes easy mobility, bike, pool, or walking.
- Ankle/calf mobility, hip mobility, hamstring isometrics, adductor work.
- Optional low-intensity technical ball work.
- No max sprints, max jumps, or hard lower-body lifting.
Thursday
Build horizontal projection, braking quality, plant mechanics, lateral force, and reacceleration.
Broad Jump + 5-10-5 + Unilateral Power
Broad Jump Skill
- Standing broad jump - 5 x 1 - max intent, stick the landing - rest 90-150 sec.
- Repeated broad jumps - 3 x 2 - project and recycle.
- Bounds - 3 x 20 m - horizontal rhythm.
- Single-leg bounds - 2 x 3/leg - unilateral projection.
5-10-5 Shuttle
- 5-yard lateral start - 3/side - rest 60-90 sec.
- Plant-and-go drill - 3/side - rest 60-90 sec.
- 5-10-5 @ 90-95% - 2 reps - rest about 3 min.
- 5-10-5 maximal - 3 reps - rest 3-5 min.
- Plant cue: hips down, shin angle toward exit, foot under center of mass, violent crossover out. Do not round the line upright.
Unilateral Contrast
- Bulgarian split squat - 3 x 3/leg, heavy-clean.
- Single-leg broad jump - 3 x 2/leg.
- Lateral bound -> stick -> reaccelerate - 3 x 2/direction.
Friday
A short neural primer for Saturday. No grinding and no soreness contest.
Reactive Microdose
Elastic Circuit
- Pogos - 2 x 20 - fast contacts.
- Low hurdle quick hops - 3 x 5 - snap off the ground.
- Snap-down -> vertical jump - 3 x 3 - brake then explode.
- Approach jump technique - 4 x 1 - timing + arm swing.
Saturday
Touch the force-velocity curve from heavy force to reactive, ballistic, and assisted high-speed output while preserving true sprint quality.
Max Velocity + French Contrast
Max-Velocity Sprinting
- Build-up - 20-30 yd.
- Flying 10 - 4-5 reps - rest 3-5 min.
- Later-week progression option: Flying 20 - 3-4 reps - rest 4-6 min.
- Stay tall through the hips, strike under the body, and keep front-side mechanics clean.
- Stop max-velocity work if times deteriorate roughly 3% from the day's best.
French Contrast Block
- 1. Maximum force: trap-bar deadlift - 2 reps @ 80-90%.
- 2. Reactive power: depth jump - 2-3 reps.
- 3. Ballistic power: loaded jump squat - 3 reps.
- 4. Overspeed expression: band-assisted vertical jump - 3 reps.
- Recover 4-6 minutes between complete rounds.
- Start with 3 rounds. Peak at 4 only when output remains high.
Sunday
Absorb the week's high-output work.
Full Recovery
Off / Restore
- No hard lower-body training.
- Easy mobility or walking is fine if it improves recovery.
- Prioritize sleep, hydration, and normal athlete fueling.
8-Week Progression
Build → peak → taper → test
| Week | Strength | Sprint / Jump Emphasis | Reactive / Contrast Change |
|---|---|---|---|
| 1 | 75-80% | Technique + acceleration mechanics | Low contacts; no aggressive depth jumps |
| 2 | 78-82% | Add broad-jump quality; flying 10 intro | Same low-contact base |
| 3 | 80-85% | Harder 10/20 starts + shuttle plants | Low hurdle hops; French contrast 3 rounds |
| 4 | 82-87% | Increase sprint quality, not volume | Depth jump only if landing/reactivity are clean |
| 5 | 85-90% | Peak acceleration + broad power | French contrast 3-4 high-quality rounds |
| 6 | 87-92% | Highest force-to-speed block | Highest quality, not highest fatigue |
| 7 | 80-90%; volume -25 to -35% | Peak speed / jump expression | Cut contacts; keep intensity |
| 8 | 50-70%; volume -40 to -60% | Taper + testing | Minimal reactive work before test |
- Weeks 1-2: Learn positions, landing mechanics, sprint posture, and shuttle plants. Use lower plyometric intensity.
- Weeks 3-4: Increase force and introduce stronger contrast pairings. Add low depth jumps only when the athlete earns them.
- Weeks 5-6: Highest-quality power block. Heavy doubles, maximal jumps, maximal sprint intent, full rest.
- Week 7: Remove roughly one-third of total volume while preserving fast intent.
- Week 8: Deload early in the week, then retest after 48-72 hours without hard lower-body work.
Stop-Loss System
Do not practice being slow
Sprint time >~3% slower than day's best
End maximal sprint reps or extend rest
Jump output >~5% below day's best
End high-intensity jumping
Heavy rep turns into a grinder
Reduce load or end set
Landing loses stiffness/control
Lower plyometric intensity immediately
Pain changes mechanics
Stop that movement; do not train through it
Athlete remains explosive
Add intensity before adding large volume
Do Not Stack This On Top
Protect speed, tendons, and output
- No 100-rep squat finishers.
- No giant leg circuits after max-speed work.
- No hundreds of maximal Air Alert-style jump contacts.
- No hard distance running before speed sessions.
- No failure lifting on lower-body power days.
- No max depth jumps every day.
- No endless vertical testing inside workouts.
Week 8 Combine Test
Verify whether the numbers moved
48-72 hours before
- No hard lower-body lifting for 48-72 hours before testing.
- No maximal plyometrics.
- Short mobility + 2-3 crisp accelerations only if the athlete benefits from a primer.
- Prioritize sleep, hydration, and normal fueling.
Test order
- 1. Vertical jump - 3 attempts - rest 90-120 sec.
- 2. Standing broad jump - 3 attempts - rest 90-120 sec.
- 3. 40-yard dash - 2-3 attempts - capture 10-yard split - rest 5-8 min.
- 4. 5-10-5 shuttle - 2 attempts each direction - rest 3-5 min.
Track
Vertical jump
Track
Broad jump
Track
10-yard split
Track
40-yard dash
Track
5-10-5 shuttle
BLWE Performance Formula
Force must become usable football speed
HEAVY FORCE
↓
RATE OF FORCE DEVELOPMENT
↓
ELASTIC / REACTIVE POWER
↓
HORIZONTAL + LATERAL FORCE
↓
ACCELERATION + MAX VELOCITY
↓
BETTER VERTICAL • BROAD • SHUTTLE • 40
Free BLWE Performance Sample
Train it. Test it. Verify the change.
Strength alone is not the goal. The athlete must be strong enough to create force, reactive enough to recycle it, skilled enough to direct it, and fresh enough to express it at full speed.
