There are three components necessary to prepare for football season: Strength improvement, cardiovascular and cardiorespiratory improvement, and skill improvement. To achieve the highest success rate, it is best to begin a pre-season program to establish an aerobic base as well as to attempt to increase sprint endurance. Ideally, this football training conditioning program should begin eight to ten weeks before the season; however, those players playing less frequently may begin the pre-season program two or three weeks in advance.
*Pre-season training should be preceded by a physical exam by a licensed physician where deemed appropriate.
Day 1 Run 3 miles
Shorter distances may be necessary in initial training phase)
Day 2 Sprints:
1/4 mile warm-up and stretch then
10 x 10 yds. then
10 x 20 yds. - rest 1 minute then
10 x 40 yds. - rest 1 minute then
1/4 mile cool down
Day 3 Run 3 miles
Day 4 Repeat Day 2
Day 5 Repeat Day 3
Day 6 Repeat Day 2
Day 7 Rest and Recover
In-Season ProgramThe strength-training program during the season should vary from the pre-season program only in its frequency, not intensity. At least one full-body workout should be done per week. An additional upper-body workout may be done later in the week.
It is suggested that the complete body part workout be accomplished once per week.
Do not strength train before practice.
There should be at least 48-72 hours in between workout sessions and at least 48-72 hours of workout recovery time before the game.
Adjust your workout schedule accordingly. Depending upon the intensity of your program, you may be able to do more than one full workout, provided the necessary rest recommendations are followed.
The purpose of any well-rounded strength training program is to prevent injury and to improve performance. With proper technique and form, the program outlined below will be efficient, effective, and safe. Avoid ballistic movements at the expense of safety and efficiency.
ChestFor each exercise, perform set
|Bench Press with Dumbbells|
Upper BackFor each exercise, perform 1-3 set
|Bent Over Row with Bar||8-12|
|Pullover with Bar||8-12|
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