The 4th Quarter Strength System

Build Stronger, Tougher Football Players in 4 Quarters a Day

A 6‑week, auto‑regulated strength program built for high school football teams.

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Rooski is used by 1,000+ Coaches from Youth to the Pros.

Created by Thad Wells—a 20-year coach, State Champion, and P4 assistant.

Most strength programs are written for:

  • Full‑time strength coaches

  • Unlimited time

  • Perfect equipment

So you end up:

  • Babysitting spreadsheets

  • Guessing weights

  • Watering down “college” programs that don’t fit your kids or your room

On top of that:

  • Fixed % programs stall some kids and let others coast

  • Lifting alone doesn’t build 4th‑quarter toughness

  • Kids don’t know why they’re lifting what they’re lifting, so they go through the motions

You need a system that fits high school reality.

The Rooski 4th Quarter Strength System

A 6‑week, AMRAP‑driven strength system that:

  • Auto‑regulates load using your Big 3: Squat, Bench, Clean

  • Runs in four “quarters” every session, like a game

  • Bakes mental toughness into every lift

The 4 Quarters

  • Quarter 1 – Main AMRAP Lift

    Squat, Bench, or Clean at the programmed %

    Last set is AMRAP so the kid finds out what he has that day

    Reps on that last set tell him if he goes up, stays, or drops next time

  • Quarter 2 – Big 3 Variation + Aux Work

  • Quarter 3 – Big 3 Variation + Aux Work

  • Quarter 4 – Mental Toughness Finisher

    Bar hangs, wall sits, planks, competitions

    Last man standing, whole room watching

The Result

Stronger athletes who own their numbers, and a room that trains 4th‑quarter toughness every single day.

What You Get Today for $29.99

When you join the Rooski 4th Quarter Strength System, you get:

  • Ready‑Built 4QSS Spreadsheet Template (Lifetime Access)

    Tracks athlete maxes and auto‑calculates %s

    2‑day, 3‑day, 4‑day, and 5‑day programming options

    Built‑in 6‑week waves: Weeks 1–2: 70% – 3x6, Weeks 3–4: 80% – 3x4, Weeks 5–6: 90% – 3x2

    Percentage charts and progression logic done for you

    Print‑ready cards / sheets so kids know exactly what to load

  • 4QSS AI Coaching Assistant (Lifetime Access)

    Custom AI coach trained on the system

    Build 6‑week plans tailored to your exact situation

    Ask for substitutions, variations, and quick fixes on the fly

  • Video Implementation Course (Short, step‑by‑step videos)

    How to set up your roster and maxes

    How to run 2/3/4/5‑day versions

    How to teach AMRAP and Quarter 4 so kids buy in

Why This Works When Other Programs Don’t

Built for high school reality:

  • 35–48 minute sessions

  • Works with limited racks and bars

  • Clear adjustments for 2‑day, 3‑day, in‑season, and off‑season

Self‑correcting progression:

  • AMRAP last set = kids auto‑regulate

  • Strong kids don’t get held back

  • Late bloomers aren’t crushed by fake numbers

Strength and toughness:

  • Big 3 build strength and speed

  • Quarter 4 builds grit, competition, and “won’t tap”

  • Toughness is no longer “extra”; it’s baked into the lift

Less babysitting, more coaching:

  • Spreadsheet handles math and %s

  • AI assistant handles “what if” questions and subs

  • You coach effort, technique, and culture

Limited Time Bonus Offer for New Users

For a limited time you get 3 extra bonuses when you purchase now:

  • In-Season Schedule

  • Out-of-Season Schedule

  • Complete Summer Schedule

Who This Is For

1) HS head coaches who want a system they can run for years.

2) Strength coordinators sick of rebuilding spreadsheets every off‑season.

3) Assistants tasked with the weight room who just want a clear plan.

If you’ve ever thought:

“I just want a simple plan that fits our kids and our situation,”

This is that plan.

Coach‑to‑Coach Guarantee

If you can’t get this system set up and running for your team in 7 days, email me and I’ll refund you.

No drama. No fine print. It works in real programs or you don’t pay.

Common Questions

  • We don’t have much equipment.
    The system was built assuming 4–6 racks, basic bars, and plates. The AI assistant gives substitutions for everything based on what you actually have.

  • My kids are beginners.

    There’s a Week 0 on‑ramp to teach the lifts and establish starting numbers. AMRAP lets them progress at their own pace.

  • We only lift 2 days a week.

    2‑day version included: Clean AMRAP day and Squat AMRAP day, with Bench as Tier 2. Still hits what matters.

  • What about in‑season?
    Drop to 2 days, keep intensity, trim volume, and position days away from game day. The template shows you exactly how.

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