Nike Gridiron Workout Program

The Nike Gridiron workout program has been renamed the SPARQ training program. The workout plan was created by Chris Carlisle, strength and conditioning coach for the NFL's Seattle Seahawks, to improve SPARQ -- speed, power, agility, reaction and quickness -- in football players.

  1. Purpose

    • The focus of this workout is to build speed, agility and strength. Each phase of the program features movements and positions used in football. It focuses less on the actual game and more on achieving general speed and the explosive strength needed to run and change directions, as players often do during football games.

    Phases

    • This workout is divided into three phases. The first phase is the preseason program, which runs for eight weeks leading up to the competition season. The second-phase is the in-season program, which runs in conjunction with the football competition season. The final phase is the postseason program, which begins once the football season ends.

    Intensity

    • The preseason program is the most intense phase and includes two workouts per day. The in-season program is less intense and seeks to help athletes progress from training camp to real competition. This program is performed only twice a week so that athletes have time to recover between workouts and before games. The postseason workouts are also less intense, allowing the athlete time to rest and recover from the football season. It has more workouts scheduled throughout the week, but each workout focuses on working on specific skills.

    Considerations

    • Each workout program includes exercises that are specific to different positions. You can choose between workouts designed for linebackers, receivers, quarterbacks or other positions. You can also choose exercises based on your ability level, with exercises intended for varsity, junior varsity and freshman players.