Weight training for football players during the season should
be swift and to the point. An example of a routine would look
like this:
Day 1)
Power-cleans – 5 sets of 5
Squats – 5 sets of 8
Stiff leg deadlifts – 3 sets of 8
Standing calf raises – 4 sets of 12
Day 2)
Power snatches – 5 sets of 3
Push presses – 5 sets of 5
Flat bench presses – 5 sets of 8
Dips – 3 sets with bodyweight
Day 3)
High-pulls – 4 sets of 5
Front squats – 4 sets of 5
Pull-ups – 4 sets with bodyweight
Barbell curls – 5 sets of 8
Two things can occur if a player doesn’t work out with
weights – nothing or something bad. Throughout the boiling
days of summer, in fact, weight rooms around the country hum
with motion as football trainers attempt to get their players
prepared for the imminent season. Weight training is no longer
an extravagance that coaches can live without.
Weight training among athletes is becoming increasingly popular
– and not just in muscle sports like football or even
hockey. Sprinters, triathletes, swimmers, etc. are all appreciating
the benefits of regular weight training. These benefits comprise
improved strength, enhanced muscular growth, reduced injuries,
and a boost in confidence, among others. You can certainly
benefit from weights if you’ve never used them as part
of your training program.
Weight Training for Beginners
 Football players at each level come in all shapes and sizes.
A beginning player should start with a lifting program that
uses his own body weight before moving to lifting actual weights.
Younger players, who can master the lifts using their own
body weight and start using weight training to increase mass
and strength should work on skill and repetitions and not
become caught up in trying to lift maximum weight.
Keep in mind that you should only do weight training under
a coach’s supervision during the football season. The
bulk of your training time in the season will be devoted to
actual football practice and skills. You develop general properties
such as strength, aerobic base, and agility much more in the
off-season.
Don’t let lack of stylish equipment at your school get
you down. All that’s really needed is a barbell and
someone to lift it. Here’s a basic program you can start
off with for back, grip and hip strength:
Dead lift (no squat rack)
Dumbbell shoulder press
Curls
Farmers’ walk
Joining a gym in your area can have a lot of benefits, but
can also be a big expense. Choosing a gym that has a wide
variety of exercise equipment is important. Here’s what
to look for:
• Make sure it’s well-located, close to school
and/or home
• Ask for a free or guest pass to test the facility
• Inquire about the qualifications of the staff
• Inspect the cleanliness of the exercise areas as well
as the locker rooms and bathrooms.
• Talk to other members and see how they like it
Football is one of the most grueling sports; it calls for
swiftness and strength, in addition to intelligence. Regardless
of position, every player on the football team should carry
out these core lifts:
• Power cleans
• Squats
• Bench presses
• Military presses
• Dead lifts
• Barbell rows
You have to train like the professionals if you want to perform
like them. There are thousands of ways to prepare for football,
which is classed as a collision, and not a contact sport.
The higher the level the more seriously training is taken.
Training for football can be as draining as the competition.
Quite a few levels of training, all essential to the success
of the athlete, need to be addressed.
Weight training for pint-sized football players was once a
very controversial subject. The American Academy of Pediatrics
has cautioned that children and young people should keep away
from concentrated weight lifting, power lifting, and bodybuilding
until they are about 15 years of age. However, children can
receive good benefits from a weight-training program done
under supervision.
So you want to make the team? The good news is you can. So
how does a beginner start? It’s essential at the outset
to know that football is a game of a lot of crucial features
and required skills: speed, suppleness, stability, strength,
at times size, belligerence, the readiness to hit along with
the ability to put up with being hit, and not least important,
major expertise and specific techniques, in addition to the
more indefinable quality, a feel for the game.
The single most important trait is speed. Reaction time, vertical
jumping ability, and upper body strength are other significant
factors. In a collision sport like football, all things being
equal, a larger player usually has an advantage over a slighter
one, but in the real world, particularly at the high school
level, bigger is not always better. Regardless of position,
speed in general, and specifically the capacity to accelerate
quickly, is without a doubt the single most important physical
factor.
The sport is developing and players are getting faster, particularly
at the skill positions. The forty may not be the greatest
marker of athletic aptitude, but it definitely looks impressive
to the desired audience and is usually a better indicator
than bench press numbers. Why, then, do so many football players
train like bodybuilders year round? If you’re serious
about becoming a better football player, you have to place
function over form, and your weight training should be targeted
at producing results on the football field.
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