Activity — Game, Laps, etc…Coaches Choice 2. Spiderman 2 x 10 3. Alternating Supine Extension 20 Second Hold 4. Squat to Stand 2 x 5 squat, knees out, arms up and stand 5. Prone Extensions 2 x 8 6. Lunge with Toe Touch 1 x 10 Each 7. Dynamic Warm Up a. Skipping Patterns i.
Straight ii. High iii. Back iv. Side b. Knee Hugs 1 x 10 c. Butt Kicks d. Straight Leg March 1 x 10 e. Static Stretching a. Hamstrings b. Inner Thigh c. Cobra Stretch e. Calf Stretch. Alternating Supine Extension 2 x 8 Each Side 4. Prone Extensions 2 x 10 6.
Lateral Lunge with Toe Touch 1 x 10 Each 7. Pro Agility a. Bear Crawl to Push Up 4. Spiderman with Hip Lift 2 x 10 3. Supine Extension with Rotation 2 x 8 Each Side 4. Atlas Stretch 2 x 6 Each 6. Prone Extensions 2 x 10 7. Alternating Lateral Lunge Walk 1 x 10 8. Straight Leg March 1 x 10 d. Exercise 2 of 5. Exercise 3 of 5. Exercise 4 of 5. Exercise 5 of 5. Exercise 6 of 5. Exercise 7 of 5. Exercise 8 of 5.
Exercise 9 of 5. Exercise 10 of 5. Exercise 11 of 5. Exercise 12 of 5. Exercise 13 of 5. Exercise 14 of 5. Exercise 15 of 5. Everything you do will either help you get better or make you worse, so make sure that even on your days off lifting, you're getting the most out of your rest and recovery. We'll talk more about this later. Aim for six days "on", one day "off" per week.
Your "on" days will cycle through several types of strength and conditioning workouts — some for strength and power, some for speed an agility, some for flexibility and stabilization, and some for endurance. Most of your workouts should be a combination of all of the above. Obviously your college football workout program should be tailored to the demands of your position — linemen should spend more time on strength and power than defensive backs, for example, who should focus more on speed and agility — but every football player needs to be athletically well-rounded.
Your offseason strength and conditioning program should include at least one of the following types of workout per "on" day. Mix and match them to maximize your benefit, but be sure not to overdo on any muscle group. So don't do speed and agility after you do a lower body weight workout.
Make sense? Men's Fitness has a good football lifting program you can use as a basis for your football weight training program. It's three days a week and focuses on "compound lifts" like squats, bench press, and power cleans. These multi-joint lifts use more than one muscle group at a time to help stabilize, balance, and add strength to every movement on and off the field.
Make sure to change up your football weightlifting program once every three weeks or so — your body is great at adapting to stress so you need to periodically change it up so you can continue to grow. They also talk a bit about football nutrition and training safety. Core needs to be a big focus of your football training program as well. Hips, back, and core are a football player's powerhouse — if these aren't strong he's at a much greater risk for injury, and a much greater risk of getting run over on the field.
Incorporate planks, tire flips, wood choppers, and core circuits into your offseason training plan. Check out the video below for a circuit you can add to the end of your regular weight training routine.
All the strength and power in the world won't help you if you can't get to your assignment on the field. Focus on things like wind sprints, ladders, and cone drills — anything where you have to accelerate and decelerate quickly in short bursts. Between each drill, rest for long enough to get back to almost full recovery so you can go full-bore again. This is how you'll develop "football speed.
Endurance training for a football player isn't about long-distance running, swimming, biking, or any other steady-state cardio. An endurance football workout is more about repetitions. Lots of sprints. You want to exhaust yourself physically and mentally, since that's where you'll be in a game. Check out these sprint workouts for football players to get an idea.
This is how you'll get into "football shape. Football workouts should begin with a dynamic warmup. Every time. It doesn't matter if you're on the track doing speed and agility training, in the gym doing your weight training program, or on the field running routes — a good warmup is essential to preventing injury and performing your best.
To start, get your heart rate up with a short jog. Once you're warm, it's time to stretch. But avoid static stretching before you work out. A meta-study found static stretching prior to a workout can reduce strength by 5. Static stretching can be good when you're finished with your football workout, but not before. Instead, stretch dynamically — through movement — as demonstrated in the video below.
You can choose to structure your football weight training program in many different ways. Some people like to do upper body one day and lower body the next. Others like to do a "push" day followed by a "pull" day, where you push weight away from the center of your body one day with lifts like bench press, shoulder press, and squats, and pull it toward you the next with things like dead lifts, rowers, pull ups, and curls.
How you split it up is up to you. Whatever you do, just be sure not to work the same muscle group to fatigue two days in a row. Your muscles need 48 hours of recovery time after you push them to failure before you can do it again. Whatever you decide to do on a given day, always think "middle out. The reason you do this is because you need your triceps to get the most out of your bench press.
If your triceps are tired when you start your bench, you won't be able to work your chest as hard as you should. But you don't need your chest to do triceps extensions. Big lifts first. The three most important lifts for football are squats, bench, and power cleans. These are compound lifts like we talked about earlier, and should be done immediately after you warm up, before you do any other lifts.
Each of these "big muscle" lifts requires several different muscle groups to work in unison, so if you fatigue one part of the chain before you start, you won't get as much out of them as you could. Phase One: Loading At the beginning of the offseason, focus on building power by lifting high weight at low rep counts.
Aim to fail between reps each set, and recover fully before you go again. Along with proper diet and rest which we'll discuss below , this will help you gain muscle. The first weeks are called your "load phase. If you need to gain weight, this is your best time to do it.
Nutrition is the biggest part of weight gain or weight loss, and we'll cover that below, but workouts are important as well. You'll use many of the same techniques bodybuilders and strongman competitors use to grow muscle mass.
In this phase, increase your rep target to between per set. As you do this, the rest period should decrease from 90 seconds to around 60 seconds between each set. This will help develop muscular endurance. You'll be able to lift the same amount of weight more times and therefore keep your strength up over the course of a game. You will reduce the rest even further through a principle called reciprocal inhibition — where you work opposing muscle groups on alternating sets.
For example, after you warm up, you might start your workout routine with alternating sets of bench press and bent over rows with seconds of rest between each set. When you flex your chest, your back muscles are forced to rest.
When you flex your back, your chest is forced to rest. This is reciprocal inhibition, which keeps your heart rate high while still allowing each muscle group adequate time to rest and recover before you put a load on it again. This phase is all about cardiovascular endurance. The season is almost here — phase three will get you in "football shape.
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