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.
 

Legs

Perform one set of each exercise
icon-check.gif Exercise Reps Weight
  Leg Extension 8-12  
  Leg Curl 8-12  
 

Chest

Perform one set of each exercise
icon-check.gif Exercise Reps Weight
  Dumbbell Press 6-10  
 

Upper Back

Perform one set of each exercise
icon-check.gif Exercise Reps Weight
  Bent Over Row 8-12  
  Barbell Pullover 8-12  
 

Hips

Perform one set of each exercise
icon-check.gif Exercise Reps Weight
  Squats 10-15  
  Leg Press 10-15  
 

Arms

Perform one set of each exercise
icon-check.gif Exercise Reps Weight
  Bicep Curl with Bar 8-12  
  Tricep Kickback 8-12  
 

Abdominal

Perform one set of each exercise
icon-check.gif Exercise Reps Weight
  Abdominal Crunch 8-12