Tight End Off-Season Training Week – Part 1!

Here’s my Tight End Off-Season Training Week – Part 1!  This special 2-Part Series will cover a complete week of off-season training for perhaps the most diversified offensive position in today’s football. If you’re an up-and-coming Tight End, this is the Series you need to check out – so get started with Part 1 – once you’re done, You’ll want to jump right to Part 2!

A Quick Recap – Tight End Off-Season Training Week

Tight EndTraining Recap	ForceProduction	LinearAcceleration	Changeof Direction	Mobility	Catching	Lifting
Day 1	X					UpperBody
Day 2			X			Lower Body
Day 3				X
Day 4					X	Upper Body
Day 5		X				Lower Body
Day 6				X
Day 7	Rest	Rest	Rest	Rest	Rest	Rest

What makes the tight end position so diversified? There’s a couple of things. First of all, the tight end must match the blocking strength of offensive linemen with the explosive speed of wide receivers. Secondly, for the tight end, it’s also about route running and catching. (1) 

For a tight end and any position, success in football requires rate of force development (RFD)—or the ability to transfer raw energy from your cleats, through your hips, and into an opponent’s chest in a fraction of a second. With that in mind, let’s go right to Day 1.

An Example Tight End Off-Season Training Week 

Day 1: Upper Body Power & Speed 

The goal for the tight end is to develop the explosive upper-body punch needed to shock defenders at the line of scrimmage. (2)

Nutrition Tips – To achieve peak performance, make sure you eat at least one meal before you begin your training. Your meal (or meals) must consist of lean protein sources and a combination of simple and complex carbohydrates. For tight ends, my recommendation is 1 to 1.5 grams of protein and 3-4 grams of carbohydrates per pound of bodyweight. 

Of course, don’t forget to stay hydrated! Start your day with 1-2 glasses of water. While you have the option to drink a sports drink during training, I recommend Liquid I.V. Hydration Multiplier.

Supplement Tips –  Drink 1 serving of EFX Sports Karbolyn mixed with 1 to 2 servings of NutraBio EEA Pure 30 minutes before you begin your training day. 

Warm-Up 

(10 minutes)

Banded Pull-Aparts

3 sets x 15 reps

Medicine Ball Chest Passes

3 sets x 12 reps

Execution

1. Starting Position – Stand facing a wall (or a partner) with your feet shoulder-width apart and knees slightly bent. 
2. Grip – Hold a medicine ball with both hands at chest level, keeping your elbows bent and close to your ribs. 
3. The Throw – Engage your core and forcefully push the ball forward by extending your arms and flipping your wrists, as if shooting a basketball or bench-pressing quickly. 
4. Follow-Through – Release the ball toward the wall. Catch the ball on the rebound, absorb the force, and repeat immediately for max power development

Field Work

(15 minutes)

3-Point Stance Starts – First Step Explosiveness

When you hear the word “GO,” explode off your front leg while aggressively driving your back knee and opposite arm forward. Keep your torso at a low 45-degree angle for the first 10 to 12 steps to build maximum forward momentum before rising into an upright running posture and slowing to a stop.

Lifting 

I suggest using a pre-workout but it is optional. I would suggest Gorilla Mind Gorilla Mode Pre-Workout. I would mix in a serving of Karbolyn and I would use 2 scoops. 

Once your training is over, drink a post-workout shake. This shake should consist of Hi-Tech Precision Protein and plenty of fast and slower digesting carbs.

Speed Bench Press

20% 1RM x 15 reps

40% 1RM x 10 reps

50% 1 RM x 10 reps

5 sets × 3 reps – use 70% 1RM – Explode the bar up – perform both the concentric and eccentric as fast as possible, but under control. 

Heavy Incline DB Press

4 sets × 6 reps – Mimics the upward blocking strike.

Weighted Pull-ups

4 sets × 6 reps – Builds pulling power to control defenders.

Seated Row Machine (Chest Supported, Plate Loaded)

3 sets × 10 reps – This is an exceptional exercise that builds back thickness.

Hanging Leg Raises

3 sets x 15 reps

Planks

3 “sets” x 120 seconds each “set”

Day 2: Lower Body Hypertrophy & Agility

The goal for the tight end is to build deceleration strength. Running a route isn’t just about speed; it’s about stopping and cutting faster than the defender. (3)

Nutrition Tips – Same as Day 1.

Supplement Tips – Same as day 1. 

Warm-Ups

(10 minutes)

Targets hip mobility, ankle stability, and rapid change-of-direction readiness. 

Jog to Backpedal

2 sets × 20 yards – Builds hamstring and quad temperature.

Execution

1. The Jog – Begin moving forward in a steady, controlled jog with your chest tall and your core engaged.
2. The Stance –  Right before transitioning, bend your waist and knees and lean slightly forward. Your center of gravity should be low and stable (the “hip drop” or “football stance”).
3. The Pivot – Instead of stopping entirely, plant your lead foot, and immediately start reaching back with the opposite foot.
4. The Backpedal – Push off your toes as you move backward, pumping your arms for momentum. Land on the ball of your foot first, then roll back to the heel.

Lateral Banded Walks

2 sets × 10 yards each direction – Activates gluteus medius for lateral cutting.

Execution

1. Band Placement – Place a loop resistance band either around your ankles, just below your knees, or around the balls of your feet (which is the most difficult).
2. Stance – Start with your feet about hip-width apart so the band has some tension.
3. Athletic Position – Bend your knees and push your hips back into a partial squat (or quarter-squat) position. Keep your chest up, brace your core, and keep your back flat.
4. The Walk – Shift your weight onto your right leg and step sideways to the left with your left foot. Follow by stepping your right foot inward, keeping your feet about shoulder-width distance apart to maintain tension.
5. Reps – Take 10 steps in one direction, then reverse the movement, leading with the opposite leg to return to your starting position.

World’s Greatest Stretch

5 reps per side (Opens hips, thoracic spine, and groin).

Execution

1. Start in a High Plank – Place your hands flat on the floor, directly under your shoulders, and engage your core.
2. Step Forward into a Lunge – Step your right foot forward and plant it on the outside of your 

right hand. Your right knee should be bent at a 90-degree angle, and your left leg should remain straight behind you.

3. Add the Twist – Keep your left hand flat on the floor under your shoulder. Reach your right arm straight up toward the ceiling, twisting your torso. Follow your raised hand with your eyes and hold for a few seconds.
4. Stretch Your Hamstring – Bring your right hand back to the floor. Shift your weight back and straighten your right leg, folding over it to stretch your right hamstring.
5. Switch Sides – Return to the high plank position and repeat the sequence, stepping your left foot forward.

A-Skips

2 sets × 15 yards (Establishes foot-strike rhythm).

Execution

1. Start – Stand tall with your feet hip-width apart.
2. Drive – Skip forward by driving your right knee up to hip height while at the same time pumping your left arm up.
3. Contact – As your right leg reaches the top of the drive, quickly push the ball of your foot straight down to the ground directly beneath your hips
4. Repeat – As you land, pop up and repeat the motion with the opposite leg and arm.
5. Key Cues – Keep your toes flexed up toward your shins and make sure the grounded foot is directly underneath your body.
6. You are skip-marching and bringing your knees up while pumping your arms in time to your legs. 

Pogo Jumps

2 sets × 10 seconds (Elastic priming for the ankles and Achilles tendons).

Execution

1. The Setup – Stand with your feet shoulder-width apart. Place your hands on your hips to help keep your upper body stable.
2. The Motion – Keep your knees and hips relatively stiff—avoid bending your knees too much. Your goal is to act like a pogo stick.
3. Foot Contact – Land softly on the balls of your feet and rebound immediately. Do not let your heels touch the ground.
4. Mid-Air – Keep your toes pointed slightly up in the air so you can bring the front of your feet down for a powerful, rapid recoil on the next jump.
5. Rhythm – Focus on a quick rhythm instead of maximum jump height.

Field Work

(20 minutes)

5-10-5 Shuttle

Cone Setup

1. Place 3 cones in a straight line exactly 5 yards apart from each other.
2. Starting Position – Straddle the center cone in the football stance mentioned earlier. Place your hand down on the ground in the direction you plan to run (e.g., left hand down if moving left).
3. First 5 Yards – Explode off the line and sprint to the first outer cone. Ensure you touch the line beside the cone with your corresponding hand.
4. The 10-Yard Turn – Reverse direction, sprint past the center cone, and run all the way to the opposite outer cone (which should be 10-yards). Touch this line with your corresponding hand. 
5. The Finish – Change directions once more and sprint the final 5 yards back through the center starting cone.

Run-Shuffle-Run Shuttle

This sequence helps the tight end transition from an initial run into a lateral block-and-release move or a flat route. 

Set up three cones 5 yards apart in a straight line.

Execution

1. Start at the far cone. 
2. Sprint 5 yards to the middle cone
3. Break down into a lateral shuffle as you move to the next 5-yard mark
4. Then transition back into a full sprint to the final cone. 

The Cone Alley

This drill forces the tight end to make sudden cuts, imitating the need to evade defenders in the open field. 

Place six cones in a zigzag pattern, spaced 5 yards apart.

Execution

1. Start at one end and weave through the cones. Focus on planting firmly on the outside foot on each cut and keeping your hips low and square. 

Lifting 

Supplement Tips – Same as Day 1. 

Barbell Back Squat

20% 1RM x 15 reps

40% 1RM x 10 reps

50% 1 RM x 10 reps

4 sets x 8 reps – Drives push-off power from the line.

Romanian Deadlifts

3 sets x 8 reps – RDLs strengthen the hamstrings for rapid deceleration.

Bulgarian Split Squat

2 sets x 10 reps each leg – This exercise fixes unilateral strength imbalances.

Calf Raises

4 sets x 15 reps ( 2 sets standing / 2 sets seated) –  Crucial for joint stability on turf.

Performance Notes

When lifting, the tight end should perform the concentric phase of your reps explosively. Do not rush your reps or let momentum do the work.The point here is to build explosive strength and power.  In the eccentric phase, lower the weight slowly and under control. 

Day 3: Active Recovery & Mental Prep

The goal of the tight end is to flush lactic acid, restore joint mobility, and build football IQ. 

Nutrition Tips – Same as Day 1.

Mobility

45 Minutes Yoga Flow

Deep stretching for hips, T-spine, and ankles.

Tissue Work

Foam rolling or massage gun on major lower body groups.

Film Study

(30 minutes)

The tight end should spend this time analyzing defender leverage and edge-blocking techniques. 

Summary

That’s Part 1 of my Tight End Off-Season Training Week Series! In this article, we looked at the first 3 days of all aspects of training, and I included performance tips, nutritional guidelines and supplement tips. In Part 2, we will look at the remaining 4 days of training, so let’s get going!

References:

1. DeWeese, B. H., & Scruggs, S. K. (2023). Positional movement demands during NFL football games: A 3-year review. Journal of Applied Sports Sciences, 13(16), 9278. doi.org
2. Haff, G. G., & Nimphius, S. (2014). Training principles for the young athlete: Strength, power, and rate of force development. Research in Sports Medicine, 22(2), 166-172. doi.org
3. Johnson, Q. R., Stock, S., Gleason, D., McNally, C., Akehi, K., & Fry, A. C. (2025). Position-specific physical workload intensities in American collegiate football training. International Journal of Exercise Science, 11(11), 47-58