Episode # 31

In-season Football Training…DeFranco-style!

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Released on October 1, 2015

In this weeks episode, Joe shares some of the secrets behind the massive success he’s had training football players in-season. While listening to this episode you will learn:

  • The 2 areas of focus every in-season football program should address
  • The biggest mistakes players make in-season [preventing them from achieving their goals and finishing the season strong]
  • How to manipulate the volume and intensity of your in-season workouts
  • The importance of understanding and incorporating Charlie Francis’ “Fill the Glass” concept into your training
  • How to auto-regulate your training based on gameday outcomes
  • Best way to kick-start the recovery process the day after a game
  • How “bodybuilding” methods can help you maintain your strength late into the season
  • Brian Cushing & Dave Diehl’s favorite in-season Upper & Lower Body exercises for retaining strength and muscle mass


  • The method and the madness behind Joe D’s in-season “Gun Show” workout


  • Why less exercise variety is better when training athletes in-season
  • Programming recommendations for back-up players
  • Joe D’s favorite In-Season Football Training Template Revealed! 



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  1. joe craig miller here, hope u remember me and my bro. this is a washed up meathead question but basically i have surgical exams for next 3 months and getting to the gym is just hard shall i just follow your in season training guide and nail my diet?

  2. Joe,

    I am a D1 collegiate basketball player. Should I do anything different inseason than what you mentioned for football players? for example, should i perform the same exercises that you mentioned for football players?


  3. Awesome podcast! As usual!
    Just had a question that I dont think u have adressed yet. All U programs work wonders for strenght and muscle, but I have o lot of track guys who want to Gain strenght without the “problem”:) of gaining musclemass. Hope that could be a topic for a future podcast!

    Thanks Coach

  4. Another amazing show coach! Thanx for making the time for us. I think I can speak for most of your listeners when I say we truly appreciate it. You are one genuine dude and the industrial strength nation does not take your efforts for granted. Congrats on the new house. Enjoy making memories with your beautiful family.

  5. Enzo,
    To be completely honest, it really doesn’t matter…they are both great in their own way. Obviously, the DeFranco Insider provides a much wider range of topics, information, etc. (If you’re a beginner, it may almost feel like “brain overload” lol because there’s so much information on that site – hundreds of videos, forums, sample workouts, Q&A’s, etc.) On the other hand, STRENGTH focusses solely on teaching you how to move properly and master the bench, squat and deadlift. (There’s also a lot of “troubleshooting” tips and tricks which adds a TON of value….the troubleshooting sections will help you progress faster because you’ll know how to deal with the common “road blocks” most people face along the way.) If you’re a novice, STRENGTH may be a better place for you to start. But I really feel as if you can’t go wrong with either. Both will help take your training to the next level. You may as well flip a coin…either way, it’s a “win-win” for you 🙂

  6. Dan,
    Absolutely, the “in-season rules” I discussed in this podcast can be applied to the washed-up meathead.
    Great point.
    Glad you enjoyed the show!
    Joe D.

  7. Hi Joe
    Thanks for another great podcast.
    Just wondered could this template work as an ‘alternative’ washed-up meatheads template to use between cycles of B2L and SB911 for example? Alot of the things in the template tie up with your advice on the training over age 40 podcast i.e. Only load spine once a week , protect shoulders, use bodybuilding methods etc. I know this podcast was about in season football training and i don’t want to take away from that but just struck me that this could be good for washed-up meatheads.


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