Duncan & Dismukes 12 Week Football Off-Season Program

Train like two of the SIAC’s top-performing athletes. The Duncan & Dismukes Off-Season Program, created in partnership with New Regular Lifestyle, gives you access to the same training system that helped these standout athletes earn major conference honors — including SIAC Player of the Year and All-SIAC selections.

Built for athletes and experienced lifters, this 12-week program blends strength, speed, agility, conditioning, and structured warm-ups into one complete performance system. Every session follows a progressive overload model designed to improve total-body strength, power, movement quality, and on-field readiness.

And for the first time, this program includes exclusive video links showing Duncan and Dismukes performing select exercises themselves — giving you a direct look at how elite athletes execute the movements inside their own training.

What’s Inside

• 12-Week Off-Season Training Plan

• Strength Blocks for Weeks 1–4, 5–8, and 9–12

• Week 9 Deload for recovery and reloading

• Agility Training (T-Drill, Pro Agility, 4-Cone, shuffle patterns)

• Speed Training Progression

• Conditioning Progression 

• Daily Warm-Up & Pre-Run Warm-Up System

• Exercise Coaching Cues + Intensity Guidelines

• Exclusive Athlete Video Links for some exercises

  • See Fabian Duncan & Jamir Dismukes perform key exercises

  • Learn execution directly from SIAC award-winning athletes

• Athlete Background Page featuring:

  • Fabian Duncan — SIAC Player of the Year, First-Team All-SIAC

  • Jamir Dismukes — All-SIAC QB Selection

• PDF + Excel formats for tracking, printing, and easy access

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