Ok all you football players. It's time to put up or shut-up. The off season began as soon as you took your last snap back in November. So what have you been doing since? Have You been sitting around talking about what you need to do or have you been hitting the gym preparing for next season. Most likely sitting around.
For most of you there are about 5-6 months before the season begins. It's time to get up off your butt and start hitting the gym. You want strength? This program is all about strength for football.
Follow this program for the first 6-8 weeks of your training and stick with it. Yeah it's a ball buster but it works. There is a second part to this program that we will be posting soon. Just worry about getting to the gym everyday and using this program to get stronger.
Make sure that you are also following the running portion of this program. So many football players come to camp out of cardio shape it is ridiculous. Oh and by the way, don't try to start this program 4 weeks out form training camp. You are only going to embarrass yourself and your coaches will know. Trust me, I see it all the time.
Now increase the weight for your first set of an exercise when you are able to perform the last set of a that exercise without a problem. After you you increase the weight you may not be able to reach the total for the final set. That's what is supposed to happen. You have to keep working hard to make your gains in the off season. Good Luck.
| Football Strength and Conditioning |
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Monday |
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Tuesday |
Thursday |
Friday |
Power Cleans |
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Squat |
Power Cleans |
Front Squats |
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Bench Press |
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Dumbbell Lunges |
Standing Barbell Presses |
Leg Curls |
3 sets of 8 Reps |
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4 sets of 15 Reps each leg |
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Dumbbell Incline Press |
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Dead Lifts |
Incline Bench press |
Leg Extensions |
4 sets of 8 Reps |
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3 sets of 8 Reps |
3 sets of 10 Reps |
Close Grip Bench Press |
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Seated Rows |
Dumbbell Bench Press |
Lat Pull Downs |
3 sets of 6 Reps |
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Dumbbell Shoulder Press |
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Lat Pulldown |
Seated Military Press |
Dumbbell Rows |
3 sets of 10 Reps |
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3 sets of 10 Reps |
3 Sets of 10 Reps |
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Side Raises |
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Dumbbell Rows |
Upright Rows |
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3 sets of 10 Reps |
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3 sets of 10 Reps |
3 sets of 10 Reps |
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Shrugs |
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Barbell Shrugs |
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3 sets of 15 Reps |
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3 sets of 15 Reps |
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Curls |
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Hammer Curls |
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3 sets of 10 Reps |
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3 sets of 10 Reps |
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Tricep Extensions |
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Tricep Rope Pulldowns |
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3 sets of 10 Reps |
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3 sets of 10 Reps |
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Football Running/Conditioning Program
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To be performed after you have completed your lifting
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Tuesday |
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Wednesday |
Saturday |
Sunday |
Distance Running |
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Short Distance Running |
Distance Running |
REST DAY |
1 mile run at 8 min pace |
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800 meter run at 3:30 pace |
1 mile run at 8 min pace |
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Short Sprint Work |
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Long Sprint Work |
Short Sprint Work |
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20 yd's Sprints x 6 |
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20 yd's Sprints x 4 |
20 yd's Sprints x 6 |
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30 yd's Sprints x 6 |
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50 yd's Sprints x 4 |
30 yd's Sprints x 6 |
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40 yd's Sprints x 6 |
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60 yd's Sprints x 4 |
40 yd's Sprints x 6 |
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50 yd's Sprints x 4 |
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80 yd's Sprints x 4 |
50 yd's Sprints x 4 |
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90 yd's Sprints x 2 |
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100 yd's Sprints x 2 |
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Abs |
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Crunches
2 sets of 50 |
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Hanging Leg Pull Ups - Knee to Chest 25 times for 3 sets |
Full Sit Ups - 4 sets of 25 |
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Legs Raises
4 sets of 25 |
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Full Sit Ups - 4 sets of 25 |
Incline Sit Ups - 2 sets of 25 |
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Stick with this program because it works. If you choose to use it send us your comments and pictures so we can post them on OSXFitness.com.
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