Weight Training For Football

Weight Training For Football
Weight Training For Football

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Football is one of the most challenging sports on the planet – it calls for agility, strength, speed, power and strategic thinking. For the football player, lifting weights is a must.

Weight training plays a crucial role in both on the field performance and in injury prevention. The benefits of weight training for the football player include stronger muscles, stronger bones, stronger connective tissues, increased power output and enhanced performance confidence.

Even if your goal is to make your high school football team, you have to start to think and train like a professional to give yourself the best chance of making the cut and giving yourself the edge on the field.

You should start your training knowing what football requires – strength, coordination, speed, flexibility, power, the readiness to hit and get hit as well as on the field football skills.

You want to start focusing on developing speed, reaction time, explosiveness, upper body strength and lower body power. Football is a heavy contact sport, and in contact sports size matters.

So long as you maintain your quickness, developing size will enable you to have greater momentum and be able to produce a greater force on impact. For this reason, your pre-season weight training will be focused on developing maximum amounts of strength and size.

The following is a pre-season weight training program with exercises focused on developing maximum size, power and strength to build a solid foundation for in season practice and give you an edge on the field:

MONDAY:

1. Barbell Back Squats 4 sets x 6 – 10 reps
2. Dumbbell Walking Lunges 4 sets x 6 – 10 reps
3. Laying Leg Curls 4 sets x 10 – 15 reps
4. Medium Grip (weighted) Pull ups 4 sets x 8 – 12 reps
5. Barbell Bent Over Rows 4 sets x 6 – 10 reps
6. Standing Calf Raises 4 sets x 8 – 15 reps
7. Barbell Biceps Curls 4 sets x 8 – 12 reps
8. Dumbbell Biceps Curls 4 sets x 8 – 12 reps
9. Abdominal Work

WEDNESDAY:

1. Power Cleans 3 sets x 5 reps
2. Barbell Deadlift 3 sets x 6 reps
3. Barbell Bench Press 4 sets x 6 – 10 reps
4. Cable Lat Pulldowns 4 sets x 6 – 10 reps
5. Barbell Shoulder Press 4 sets x 6 – 10 reps
6. Cable Seated Rows 4 sets x 6 – 10 reps
7. Barbell Shoulder Shrugs 4 sets x 6 – 10 reps
8. Parallel Bar (weighted) Dips 4 sets x 8 – 12 reps
9. Seated Calf Raises 4 sets x 8 – 12 reps

FRIDAY:

1. Incline Bench Press 4 sets x 6 – 10 reps
2. Barbell Step Ups 3 sets x 6 – 10 reps
3. Romanian Deadlift 3 sets x 8 – 12 reps
4. Dumbbell Shoulder Press 4 sets x 6 – 10 reps
5. Dumbbell Bent Over Rows 4 sets x 6 – 10 reps
6. Barbell Triceps Extensions 4 sets x 6 – 10 reps
7. Cable Triceps Extensions 4 sets x 6 – 10 reps
8. Barbell Shoulder Shrugs 4 sets x 6 – 10 reps
9. Abdominal Work

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