EVAD
EVAD for football

A lineman's offseason isn't
a receiver's offseason.

EVAD asks what you play before it writes a single set. Its football rules scale the emphasis by position — linemen toward max strength and mass, skill positions toward speed and power — over the same base: squat, hinge, press, explosive pulls or jumps, and the neck and posterior-chain work contact asks for. Then it sizes your week around contact practice.

GET EVAD ON THE APP STORE → SEE A REAL SESSION
WRITTEN FOR YOUR POSITION NECK WORK, PROGRAMMED SIZED AROUND CONTACT
An EVAD training day in the app — today's lift, the weekly goal, and what comes next
The rules EVAD follows

What it builds — and what it leaves on the field.

NEVER

Your team's on-field work

Install, position drills, 7-on-7, the conditioning your coaches run in pads. EVAD writes the weight room. What happens on the field is load it schedules around, not content it tries to rewrite.

NEVER

One program for a whole roster

EVAD builds for one athlete. There is no team account, no coach dashboard, and no roster to upload — the program comes from your answers and belongs to you.

SCALES BY

Your position

Football's rules tell EVAD to weight the emphasis by what you play: linemen toward strength and mass, skill positions toward speed and power. Same patterns, different priorities. You set your position and your level before it builds anything.

BUILDS

Max strength, then bar speed

Heavy, low-rep work on the squat, the hinge, and the press, with explosive Olympic-style pulls or jump power layered on it. EVAD only programs exercises that use equipment you confirmed.

BUILDS

Neck and posterior chain

Contact loads your neck and the whole back of your body whether you trained them or not. Both are named in football's rules, and EVAD programs both on purpose instead of leaving them to the last five minutes of a session.

ACCOUNTS FOR

Contact practice

A full-pads day is real load. EVAD counts practice when it sets the lifting frequency it recommends for your week, and keeps heavy work off game day and the day before. Tell it how the week actually went and it offers a lighter next session — with the cuts listed — before you commit to it.

A day from a real block

What one lift looks like.

An offseason varsity lineman, lifting four days a week through the spring, with no contact on the calendar until camp.

WEEK 3 · DAY 1 — MAX STRENGTH

Lower Power & Squat

OFFSEASON · LINEMAN · 52 MIN · GYM
A Hip & Ankle PrepBanded hip work, ankle rocks, low pogos 8 MIN
B Hang Power CleanBar speed is the rep — end the set when it slows 5 × 3 @ 75%
C Back SquatHeavy and crisp, two left in the tank 4 × 4 @ 85%
D Incline Barbell PressPressing strength on the same low-rep plan 4 × 5
E Romanian DeadliftPosterior chain, controlled the whole way down 3 × 8
F Four-Way Neck IsometricsBraced and still — front, back, both sides 3 × 20S/WAY
Representative session — your block is generated from your position, your level, your practice schedule, your PRs, and the equipment you confirmed.
Why it fits

An offseason and a game week are not the same problem.

Most football lifting is one sheet the whole team runs from January to November — weight goes up until camp, then it turns into whatever is left after practice. EVAD builds the year as separate blocks instead: long and heavy while there is no contact on the calendar, shaped to hold what you built once there is, and lighter the week of a game. And because it asks your position first, the tackle and the slot receiver on the same team do not get handed the same four days.

"I don't touch your coach's practice. I make sure you show up to it stronger." — COACH EVAD

Start

Build your block.

A few minutes of setup — your position and level, your practice schedule, your equipment, and the date your season starts. Every answer is editable before you build, and the account comes last.

GET EVAD ON THE APP STORE →

Play a spring sport too? See every sport EVAD programs →