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.

⏱️ Timestamps

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

🔗 Links Mentioned

🔥 TrainHeroic 90-Day Free Trial - www.trainheroic.com/gridironwarrior (http://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/

💬 Question for You

What’s your biggest challenge in the post-season phase?

Drop it in the comments , I reply to every coach.

Keep the fire burning. 🔥