The season is almost here — phase three will get you in "football shape. Squats Squats help build muscle in your quads, glutes, hamstrings, back, and core. Basically everything that helps you run faster, jump higher, and hit harder. But they need to be done right. Your football training plan is built to make you better, but if you don't pay attention to your form it could make you worse.
Volt Athletics' blog posted an article about perfect squat form. In it, they talk about the five things you need to do well to stay safe and get the most out of squats.
By the way, Volt Athletics is a terrific resource for training information and football workouts. Their certified strength and conditioning specialists have developed a custom training platform for athletes of every level. They have custom individual athlete plans as well as team programs where coaches can monitor and direct players' training schedules.
Might be worth talking to your coaches and teammates about. Bench This lift will help you shed blocks and would-be tacklers by developing your chest, shoulders, and triceps. During the early part of your football offseason weight training program, focus on power — you should aim to fail between four and six reps each set. Failure is good in this scenario, by the way, because you're failing in a controlled environment. Your body is doing absolutely everything it can to help you escape from what feels like a life-and-death scenario.
When you fail, your muscles respond. While you rest they grow, hopefully so they will be ready to overcome the same strain next time. This is why it's essential to always lift with a spotter when you use a barbell to bench press. You run the risk of serious injury if you fail without a spotter. The best case scenario is the weight lands on on your chest and you have to tip it off or roll it off.
Neither are fun. The worst-case scenario is significantly more serious. Former USC running back Stafon Johnson had to undergo more than seven hours of surgery after a bar fell on his neck. He missed a whole season. If you don't have a spotter, replace the barbell bench with dumbbell press. Dumbbells are actually a good idea for many upper body lifts.
Your shoulders are incredible joints — they have the widest range of motion of any joint in your body, but as a result, are more susceptible to injury. Shoulder presses and upright raises are safer with dumbbells because dumbbells allow your shoulders to move independently. A barbell can put unnecessary strain on your rotator cuffs. Cleans There are many variations of the clean. Some are better for football training than others but no matter which you decide to use, you need to be careful.
Cleans are one of the most technical lifts you'll do as a part of your football lifting program. They can be dangerous if you don't know what you're doing. Cleans are absolutely fantastic for hip explosiveness and strength, and are therefore one of the best exercises to help you hit harder , increase your vertical jump, and become a better football player.
Your body doesn't take days off. Even when you're not in the gym, your body is going through metabolic processes that will either make you better or make you worse. So don't think of your days outside the gym as days off — they're rest days, and you need to rest just as hard as you work out if you want to see the benefit of your football training program.
When you work out, you create micro-tears in your muscle fiber. Basically, you're injuring yourself on a microscopic scale. That's why you're sore. But when you rest and give your body the fuel it needs to grow, it will come back stronger the next time, better able to face your grueling football weight training sessions.
It's a great place to start. Buried all the way down at the bottom of the article is maybe the most important part of your football training plan: nutrition. If your diet isn't right, it won't matter how much time you put into your strength and conditioning routine, you won't get any better.
There are a few basic rules to follow. Avoid alcohol, sugar, processed carbohydrates, and anything from a package. Choose complex carbohydrates like oats, sweet potatoes, brown rice, wheat bread, and whole grains over simple carbohydrates like sugar, white bread, white rice, and white potatoes.
Your body will ultimately turn any carbohydrate into sugar glucose , which it needs to fuel your muscles and brain. The only difference between a complex carb and a simple carb is the amount of time it takes for your body to break it down into glucose. Simple carbs are broken down and absorbed by the body very quickly, too quickly actually.
When your body's glucose stores are full it has to store that energy somewhere, so it converts it into fat. Complex carbs are longer chains of sugars. You have a good foundation from early pre-season workouts and now the emphasis is on lifting heavier weights in order to train the nervous system in conjunction with the muscle fibers to move bigger loads.
Hypertrophy, which is building muscle size, does not necessarily imply strength. However, in the foundation phase and in this phase, hypertrophy will serve you well for strength development.
Strength will be the foundation for the next phase, which is power development. Power is the ability to move the heaviest loads in the shortest time. Power is essentially a product of strength and speed and is an important component of a successful football skill set.
In this phase, you build on the strength developed in phase 2 with training that will increase your ability to move a load at high velocity. Power is the combination of strength and speed. Power training requires that you lift lighter weights than you did in the strength phase, yet with explosive intent. You need to rest adequately between repetitions and sets so that each movement is done as fast as possible. The number of sets can be less than phase 1.
There is no point to training like this when you're fatigued. Phase 4 focuses on maintenance of strength and power. Alternate phase 2 Strength and phase 3 Power for a total of two sessions each week. As a result, the Husker Power program is recognized as the finest in the country, because Nebraska has led the nation in strength and conditioning innovation.
The work ethic of the Nebraska student-athletes is remarkable. When you combine a great work ethic, with a great strength program, the results can be pretty amazing. For example, the following walk-on football players earned All-American honors:. Nebraska's success on the field, on the court, on the track, and in the pool, has a lot to do with the lifting programs innovations by Mike Arthur, Director of Program Research.
A general program is shown to put student-athletes in patterns to produce power safely. Continue until you have completed ten yard sprints. Sprint 16 sets of yard dashes with a second rest between each set. Once you have completed 16 sets rest for 5 minutes then complete another set of This is basically a simplified version of a few different D1 college football off-season strength and conditioning programs mixed with some conditioning the Houston Texans use so it will work well if you put in the effort.
Get strong at all these exercises and hit that conditioning hard and you will be the best version of yourself you can be.
This post was made by the staff of TheAthleticBuild. Please follow us on social media at the links below. I will try this program, but why so many sprints? Not a hate comment. News Ticker. Last Updated On: May 11, Football is a grueling sport that challenges you mentally and physically. Tuesday yard sprints During this workout, you will run one set of yard sprints. Friday 2 sets of 20s Sprint 16 sets of yard dashes with a second rest between each set.
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