How to Build a Weekly QB Training Plan During the Season

Learn how to build a weekly QB training plan during the season. Includes sample schedule, film study tips, arm care, and mechanical cues from coach CJ Bennett.

I remember sitting in a quarterback meeting early in my coaching career, watching a talented kid who had just thrown four interceptions in a Friday night game. He was exhausted, not just physically but mentally. He had been throwing six days a week, lifting heavy, watching film until midnight, and trying to be perfect at everything. He was burning out. And that’s when I realized something: a quarterback’s weekly training plan during the season isn’t about doing more. It’s about doing the right things at the right time.

Building a weekly QB training plan during the season is about protecting your arm, sharpening your mind, and keeping your body fresh for Saturday (or Friday night). If you try to train like it’s summer camp, you’ll break down. If you do nothing, you’ll stagnate. Here’s the middle ground that works.

What should a weekly QB training plan look like during the season?

A weekly in season quarterback training plan should follow a rhythm of work, recovery, and mental preparation. The goal is to peak on game day, not to impress anyone on a Tuesday.

Here’s a basic template I use with my guys. Adjust it based on your game day (I’ll assume a Saturday game for this example):

Sunday (Recovery Day): No throwing. Light walk, stretch, maybe a cold plunge. Watch the game film from yesterday with a coach or parent for 20 minutes. Write down three things you did well and three things to fix.

Monday (Light Throw + Footwork): 15 to 20 throws at 50% effort. Focus on mechanics, not velocity. Do footwork drills for 10 minutes: 5 step drops, play action fakes, and quick game steps. Lift upper body light (maintenance, not max).

Tuesday (Full Practice Day): This is your heaviest throwing day of the week. Trust your practice plan. After practice, do a 10 minute film session on the opponent’s defense. Write down their coverages on a card.

Wednesday (Medium Throw + Agility): 25 to 30 throws at 70% effort. Work on intermediate routes: digs, posts, comebacks. Do 10 minutes of ladder drills or cone drills for foot quickness. Lift lower body light.

Thursday (Walk Through + Mental Reps): No live throwing. Go through your progression in your head while doing drop backs in the mirror. Visualize the plays you’ll run on Saturday. 15 minutes max.

Friday (Pre Game Prep): Light toss with a teammate to feel the ball. 10 throws. Watch one more cut up of opponent red zone defense. Go to bed early.

Saturday (Game Day): Execute. Trust your training.

This plan keeps your arm fresh, your mind sharp, and your body ready. The key is that Sunday and Thursday are your recovery and mental days. Don’t skip them.

How do I balance throwing reps with rest during the season?

Balancing throwing reps with rest means you throw with purpose, not volume. During the season, your arm is already getting a lot of work in practice. Adding extra throwing without a plan is the fastest way to lose velocity and accuracy.

Here’s the rule I teach: throw no more than three days per week outside of practice. And those throws should have a specific focus. For example:

Monday: mechanical repair work (short throws, focus on release point)

Tuesday: practice reps (already covered)

Wednesday: route timing and deep balls (intermediate to long throws)

If you feel any soreness in your shoulder or elbow, skip an extra throwing day and do band work instead. Bands strengthen the rotator cuff without stressing the joint. I’d rather have you do 10 minutes of band pull aparts than 30 throws with a tired arm.

Also, don’t forget the value of mental reps. You can take a drop and go through your reads without ever throwing a ball. That counts as training. Your brain doesn’t know the difference between a real throw and a visualized one. Use that to your advantage on Thursday and Sunday.

What film study should I do each week to improve during the season?

Your weekly film study should focus on two things: the opponent’s defense and your own performance. Spend 60% of your film time on the opponent and 40% on yourself. And do it in short, focused sessions, not three hour marathons.

Here’s a simple weekly film plan:

Sunday (Self Scout): Watch your own game. Look at every pass attempt and every read. Ask yourself: did I see the right defender? Did I pull the trigger on time? Write down one mechanical fix and one mental fix.

Monday (Opponent First Down): Watch the opponent’s base defense on first down. What coverage do they play most? Cover 2? Cover 3? Where are their safeties aligned? Write it down.

Tuesday (Opponent Third Down + Red Zone): Watch their third down and red zone tendencies. Do they blitz on third and long? Do they play man or zone inside the 20? This is where games are won.

Wednesday (Opponent Blitz Looks): Watch their blitz packages. Identify who the extra rusher is and where the vacated zone is. That’s your hot read.

Don’t try to memorize everything. Write down three to five key tendencies on a card and keep it in your playbook. On game day, you’ll have those cues in your head. For example: “They show Cover 3 on first down, but rotate to Cover 2 on second and long.” That’s actionable.

How do I maintain my mechanics when I’m tired?

Maintaining mechanics when you’re tired comes down to two things: consistency in your base and a short mental checklist. Fatigue makes your feet lazy and your arm drop. You can’t fix that with willpower alone. You need a routine.

Every day, even on recovery days, spend five minutes on your base. Stand in your throwing stance, take a 5 step drop, and land with your feet shoulder width apart. Do it slow. Then do it at game speed. Feel the weight transfer from back foot to front foot.

Here’s a quick mechanical checklist I give my quarterbacks to run through during practice and games:

Feet: Are my toes pointed at the target?

Hips: Did I rotate my hips through the throw?

Release: Is my elbow at shoulder height?

Follow through: Did my throwing hand finish across my opposite knee?

If you feel yourself getting sloppy in the fourth quarter, pick one of these cues and focus on it. Usually it’s the feet. Lazy feet mean the ball sails high. So remind yourself: “Base, base, base.”

Also, practice with a lighter ball once a week (like a junior size or a weighted ball for feel). It forces you to use proper mechanics because you can’t muscle it. That carryover will help your arm stay in the right slot.

What about strength and conditioning during the season?

Strength and conditioning during the season should be about maintenance, not gains. You are not trying to set a new squat PR in October. You are trying to stay explosive and healthy.

I recommend two lifting days per week, one upper body and one lower body, both at 70% of your max. Focus on compound movements: bench press, squat, deadlift, pull ups. But keep the reps moderate (3 sets of 8) and the rest periods short. You want to maintain power, not build mass.

Conditioning should be low impact. Instead of running gassers, do bike sprints or pool work. Your legs take a beating on game day. Give them a break during the week. On Monday, do 10 minutes of light jogging or a stationary bike. On Wednesday, do 5 minutes of high knees and butt kicks to keep your foot speed up.

And never skip recovery. Foam roll, stretch, hydrate. If you’re sore, take an extra rest day. Your body is telling you something. Listen to it.

Building a weekly QB training plan during the season is a balancing act. You have to be smart about your arm, your mind, and your body. But when you get it right, you show up on game day feeling sharp, confident, and ready to lead. That’s the goal.

If you want a personalized plan built for your specific offense, your arm, and your schedule, I can help. Apply for a QB Stable Academy evaluation. We’ll break down your game and build a plan that works for you, not against you.