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Weight training is part of a comprehensive training program for football. Use this generic program for body contact football sports, including American football, Rugby, and Australian football. It does not necessarily include football (soccer), although elements of the program could apply to soccer weight training.
Aerobic Fitness for Football
Football requires good aerobic fitness to provide endurance for sustained effort, and strength, and even bulk, to break through or effect tackles. The part of the program outlined here is confined mostly to the weights and strength development part of the program. You will need to do cardio training to develop aerobic fitness early pre-season and then build up anaerobic fitness with sprints, shuttles, and intervals to be fully prepared for the season start.
Aerobic fitness means you can jog, run, cycle or ski for a long time at moderate pace without getting too tired. Anaerobic fitness means you can keep going longer at high intensities before your legs and body slow down. Both are important in football, especially if you are likely to play the whole or most of the game. When you optimize all elements of fitness—running fitness, strength, and power, you can claim to be at peak fitness.
Periodized Weight Training for Football
Periodized training breaks the year into three or four training phases, with each phase concentrating on a particular fitness development. Periodized programs provide a progressive buildup to peak fitness and performance. Each phase has different objectives and each successive phase builds on the previous one.
A year-round football weight training program could look like the program we’ve outlined below. When we use the term “football,” we mean any of the body contact sports included above. If we mention something that doesn’t apply to your sport, just modify it appropriately.
Early Pre-Season
Late Pre-Season
In Season
Off Season
Role-Specific Training for Football
Within a generic training program for a particular sport, further specialty programs may be useful, especially in teams where members have specific roles and certain advantageous physical attributes apply. For example, a quarterback and a defensive lineman (US), or a halfback and a front rower (rugby), will probably have a somewhat different program in the gym. One emphasizing speed and agility, and the other bulk, strength, and power.
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Consider the program presented here to be an all-round program, best suited to beginners or casual weight trainers without a history of weight training for football. The best programs are always specific to an individual’s current fitness, role in the team, access to resources, and, no less important, the team coaches’ essential philosophy. You will be best served by using the following program in conjunction with a trainer or coach.
Phonak fitting software. If you’re new to weight training, brush up on principles and practices with the beginner resources.
Always warm up and cool down before and after a training session. A medical clearance for exercise is always a good idea at the start of the season if you have not had one previously. Now, let’s get started.
Phase 1 - Early Pre-Season
Foundation Strength and Muscle for Football
How this phase is approached will depend on whether a player is new to weight training or is coming off a season of weights. Building foundation strength means utilizing a program that works all the major muscle groups of the body. Less-experienced weight trainers will need to start with lighter weights and fewer sets and work up to heavier weights with more sets. Start early in the season to get used to this phase if you have not used weights previously.
Repetitive sports activities can strengthen one side of the body at the expense of the other, or emphasize one or two major muscle groups with less emphasis on others. Inevitably, weak areas can be susceptible to injury and can perform poorly. This is not to say that your non-kicking leg has to be as “skillful” as you kicking leg, but it should be as strong. You need to allocate sufficient training resources so that you achieve functional foundation strength in all areas including opposing muscles and left and right sides of all major muscle group areas — back, buttocks, legs, arms, shoulders, chest , and abdominals.
In the early pre-season, the foundation program encompasses a mix of endurance, strength and hypertrophy objectives, which means that the weights are not too heavy and the sets and repetitions are in the range of 2 to 4 sets of 10 to 15 repetitions. In this phase, you build some strength, some muscle size and endurance.
Duration: 4 to 6 weeks
Days per week: 2 to 3, with at least one rest day between sessions and a lighter week in week 4 to promote recovery and progression. Reps: 10 to 15 Sets: 2 to 4 Rest between sets: 30 to 60 seconds Phase 1 Weight Training Exercises for Football
Points to Note
Phase 2 - Mid Pre-Season
In this phase, you will build strength and muscle. The fast and agile players should be careful not to bulk up too much. 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.
Phase 2 Weight Training Exercises for Football
Points to Note
Phase 3 - Late Pre-Season to In Season
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.
Football Weight Training
Phase 3 Weight Training Exercises for Football
Points to NoteOff Season Football Workouts Pdf
Phase 4 - In Season
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. Every fifth week, skip weight training to assist recovery.
Points to Note
Phase 5 - Off Season
Now it's time to rest up. You need this time for emotional and physical renewal. For several weeks, forget about football and do other things. Staying fit and active with cross training or other activities is a good idea.
Give yourself plenty of time to do it all again next year.
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