Weight Training For Football – Strength Training Workouts For Football Players

In order to have a good performance level while playing the sport of football, there are a few key aspects of your fitness level that you need to make sure are being paid attention to.

You will certainly see good progress from regularly attending your football practices themselves because sports specific training will always be vital, but by also supplementing these training sessions with time in the gym you get the best well-rounded approach.

3 Main Workout Areas

The main factors that are important for those training for football to concentrate on will be sheer strength, quickness and agility, and explosiveness. Depending on the particular position you are playing on the field, this will determine which of these characteristics you want to spend more of your time developing.

Weight Training Programs For Football Players

Below are three workout programs, each targeting a different fitness aspect. If you’d like you can perform all three on a different day of the week (separated by one day between workout sessions), or you can focus in on only one or two of the workouts if you feel there is a very specific area of your fitness that you are lacking in.

Some athletes will choose to periodize their schedule so they are focusing on the development of one aspect for a few months at a time and then another aspect during other months. Whatever decision you make, as long as you’re putting forth the necessary time commitment and dedication to the workouts below, you will see progress occurring.

Just like any other workout, you also want to be sure you’re spending some time warming up before each workout as well as stretching after to reduce muscular soreness and enhance flexibility.

Monday

*Monday’s workout is primarily going to work your maximum level of strength, allowing you to develop a solid base of muscle mass so you’re better able to block opponents. Over time it will also help you with your speed since you’ll have a higher level of muscular force behind you. You may find you have to rest up to three minutes between sets since your primary goal is to lift as heavy as possible.

Exercise No.
of Sets
No.
of Reps
Bench
Press
5 5
Back
Squat
5 3
Barbell
Row
5 5
Bicep
Curls
2 8
Rope
Tricep

Extension

2 8
“T’s”
(front to

side lateral raises)

2 8

Wednesday

*This workout is designed to increase both your strength and your agility, therefore you’ll want to try and use as heavy of a weight as possible while maintaining control over your body. Many exercises utilize an exercise ball, which further calls your abdominal muscles into play and works your overall stability.

Exercise No.
of Sets
No.
of Reps
Push-ups

(or advanced push-up variations
– one hand push-ups, clap push-ups, exercise ball push-ups,
etc)

3 15
Burpees
into Sprints

(perform 5-8 burpees and then
immediately sprint as fast as possible across a room, walking back to
the other side to complete the rep)

1 5
Pull-Ups
wearing

a weighted vest

3 15
Weighted
Vest

Squat Jumps

3 10
Weighted

Decline Sit-ups

3 10

Friday

*Friday’s work targets your explosiveness ability and will help you generate a higher amount of force over a shorter period of time. This is important for being able to make quick starts and for running against an opponent when being blocked. When performing the following exercises, you want to choose a weight that does challenge you but is not as heavy as the weight you’ve used in the first workout.

This then allows you to maintain an explosive tempo of 1:3, where you’re pushing up through the first portion of the movement very quickly and then slowly perform the eccentric portion for maximum muscle fiber recruitment. Try and keep rest periods on the slightly shorter side so they are right around the 60 to 90 second mark.

Exercise No.
of Sets
No.
of Reps
Bench
Press
3 8
Leg
Press
3 8
Lateral

Pull Down

3 8
Military
Press
2 8
Bicep

Cable
Curls

2 10
Overhead
Cable

Tricep Extensions

2 10
Hanging

Leg Raises

2 10
Standing

Calf Raises

2 15

Always be sure you are also scheduling your workouts in with your training if it’s during the season so you’re getting enough rest throughout the week. Some individuals may choose to only perform two workouts a week if they have a very demanding practice session so as to not overexert themselves.

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