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Strength Training For Football
There are three components needed to train to prepare for football season: Strength, cardiovascular and cardiorespiratory and skills. The pre-season program should begin 8-10 weeks before the start of the season.
When strength training use the "Quick Set" to accomplish all of the components of the routine in 30-45 minuets. You can also use a "Split" routine by training the Neck, Chest, Back and Triceps in one session and SHoulders, Hips, Legs, Lower Back and Biceps on alternate days. Make sure you train your Abdominals during every workout.
Pre-Season Program
Day 1: Run 3 miles
Day 2: Sprints
1/4 mile warm-up and then stretch,
10 x 10 yds - rest 1 minute,
10 x 20 yds - rest 1 minute,
10 x 40 yds - rest 1 minute,
1/4 mile cool down
Stretch
Day 3: Run 3 miles
Skills Drilss
Strength Training
Day 4: Repeat Day 2
Day 5: Repeat Day 3
Day 6: Repeat Day 2
Day 7: Rest and Recovery
In-Season Program
The strength training program during your season should vary in frequency, not intensity. At least one full-body workout should be done per week and an additional upper-body workout may be done later in the week. Do not strength train before practice. There should be at least 48-72 hours between workout sessions and at least 48-72 hours of rest and recovery before a game.
Strength Training
The main purpose of strength training is improve performance and also prevent injury.Upper Back
Perform one set of each exercise | Exercise | Reps | Weight |
|---|---|---|---|
| Bent Over Row | 8-12 | ||
| Barbell Pullover | 8-12 |
Arms
Perform one set of each exercise | Exercise | Reps | Weight |
|---|---|---|---|
| Bicep Curl with Bar | 8-12 | ||
| Tricep Kickback | 8-12 |
