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Gridiron Warrior Podcast - Bill DeLongis
The Gridiron Warrior Podcast – Building Post-Season Momentum with Coach Bill DeLongis (Trinity College)
In this episode, Coach Scott Leech sits down with Bill DeLongis, Head Strength & Conditioning Coach at Trinity College. Trinity has gone 32–4 over the last four seasons, and Coach DeLongis breaks down exactly how they manage the post-season phase — restoring range of motion, rebuilding size and strength, and preparing athletes for winter break.
You’ll hear how he uses long-duration isometrics, hypertrophy clusters, partner accountability, speed priming, EMOM structure, and strategies for training in a voluntary Division III environment. He also shares details about his Strength on the Gridiron Virtual Clinic and his mini-course, After the Final Whistle.
00:00 – Welcome to The Gridiron Warrior Podcast
00:20 – TrainHeroic sponsorship + 90-day free trial
02:00 – Introducing Coach Bill DeLongis (Trinity College)
03:00 – Trinity’s culture and the NESCAC conference
05:00 – Training year-round with restricted practice time
06:30 – How to build culture in a voluntary environment
07:00 – Trinity’s new weight room + equipment upgrades
09:00 – End-of-season training philosophy and goals
11:00 – Restoring ROM and regaining mass post-season
12:00 – Loaded stretching + long-duration isometrics
14:00 – Partner accountability and weight room culture
16:00 – Leadership development and player-run groups
18:00 – Hypertrophy clusters vs traditional volume
20:00 – Speed of training + urgency with EMOM
22:00 – Creating buy-in with early wins
24:00 – Winter-break training realities and accountability
26:00 – One-by-twenty method explained
27:00 – Post-season field work and movement training
28:00 – 10×10 work + reintroducing sprinting
30:00 – Extensive plyos, 8-vector COD circuits, deep tier work
32:00 – Conditioning and body composition after season
34:00 – Circuit-based GPP and rebuild phase
36:00 – Tabata-style arm finishers and fun circuits
37:00 – Strength on the Gridiron Virtual Clinic
39:00 – Presenters, registration, and early-bird details
41:00 – “After the Final Whistle” mini-course
42:00 – Gridiron Warrior Insiders community
🔥 TrainHeroic 90-Day Free Trial - www.trainheroic.com/gridironwarrior
🔥 Strength on the Gridiron Virtual Clinic - https://coachtube.com/course/football/strength-on-the-gridiron-summit/23545800?a=dea171d1de2b4375aa4e1996b
🔥 Join the Gridiron Warrior Insiders Community - https://scottleechtraining.com/
What’s your biggest challenge in the post-season phase?
Drop it in the comments — I reply to every coach.
Keep the fire burning. 🔥
View all episodes
By Scott LeechThe Gridiron Warrior Podcast – Building Post-Season Momentum with Coach Bill DeLongis (Trinity College)
In this episode, Coach Scott Leech sits down with Bill DeLongis, Head Strength & Conditioning Coach at Trinity College. Trinity has gone 32–4 over the last four seasons, and Coach DeLongis breaks down exactly how they manage the post-season phase — restoring range of motion, rebuilding size and strength, and preparing athletes for winter break.
You’ll hear how he uses long-duration isometrics, hypertrophy clusters, partner accountability, speed priming, EMOM structure, and strategies for training in a voluntary Division III environment. He also shares details about his Strength on the Gridiron Virtual Clinic and his mini-course, After the Final Whistle.
00:00 – Welcome to The Gridiron Warrior Podcast
00:20 – TrainHeroic sponsorship + 90-day free trial
02:00 – Introducing Coach Bill DeLongis (Trinity College)
03:00 – Trinity’s culture and the NESCAC conference
05:00 – Training year-round with restricted practice time
06:30 – How to build culture in a voluntary environment
07:00 – Trinity’s new weight room + equipment upgrades
09:00 – End-of-season training philosophy and goals
11:00 – Restoring ROM and regaining mass post-season
12:00 – Loaded stretching + long-duration isometrics
14:00 – Partner accountability and weight room culture
16:00 – Leadership development and player-run groups
18:00 – Hypertrophy clusters vs traditional volume
20:00 – Speed of training + urgency with EMOM
22:00 – Creating buy-in with early wins
24:00 – Winter-break training realities and accountability
26:00 – One-by-twenty method explained
27:00 – Post-season field work and movement training
28:00 – 10×10 work + reintroducing sprinting
30:00 – Extensive plyos, 8-vector COD circuits, deep tier work
32:00 – Conditioning and body composition after season
34:00 – Circuit-based GPP and rebuild phase
36:00 – Tabata-style arm finishers and fun circuits
37:00 – Strength on the Gridiron Virtual Clinic
39:00 – Presenters, registration, and early-bird details
41:00 – “After the Final Whistle” mini-course
42:00 – Gridiron Warrior Insiders community
🔥 TrainHeroic 90-Day Free Trial - www.trainheroic.com/gridironwarrior
🔥 Strength on the Gridiron Virtual Clinic - https://coachtube.com/course/football/strength-on-the-gridiron-summit/23545800?a=dea171d1de2b4375aa4e1996b
🔥 Join the Gridiron Warrior Insiders Community - https://scottleechtraining.com/
What’s your biggest challenge in the post-season phase?
Drop it in the comments — I reply to every coach.
Keep the fire burning. 🔥