Football Training

[football89]

I'm starting my last 3 months of training before my football season starts, I was using bodybuilding tecniques to get a good base, but now I feel I should be using more of a football specific routine. Can anyone point me in the right direction? I can only weight train 3 days a week. I can do running or cardio any day of the week. Could someone maybe help with an example of a 3 day split for football training?

[NYCmitch25]

what position?

football89 how old are you? 1989-2005 = 16

PM if you dont want it public.

[football89]

I'm 16, and I play TE/LB and a bit of fullback.

[shortz]

Well, there is an off season and an on season way of training. One is simply alot less volume and less frequency than the other. Many lower level players make the mistake of over training during the season.

Training should be based of some of your position, but in most cases, alot of the training is the same. The thing that will differ more are the drills you run for practice. In the weight room, the number one thing to develope is neurological respose. The ability to initate movement faster, sustain it for as long as you need it, then quickly terminate the movement. This does not mean you need to replicate certain movements. In fact, anyone who tells you to mimic a sports movement with weights is def leading you in the wrong direction. Neurological response comes from simply building general explosiveness/speed-strength.

I can give you other examples if you like and possibly give you a routine to work on. Give me more info though. What id your training history, how long have you been playing football, and what are you currently doing?

I need to go, but can reply later.

[Ashop]

train legs hard and smart.

[NYCmitch25]

Well, there is an off season and an on season way of training. One is simply alot less volume and less frequency than the other. Many lower level players make the mistake of over training during the season.

Training should be based of some of your position, but in most cases, alot of the training is the same. The thing that will differ more are the drills you run for practice. In the weight room, the number one thing to develope is neurological respose. The ability to initate movement faster, sustain it for as long as you need it, then quickly terminate the movement. This does not mean you need to replicate certain movements. In fact, anyone who tells you to mimic a sports movement with weights is def leading you in the wrong direction. Neurological response comes from simply building general explosiveness/speed-strength.

I can give you other examples if you like and possibly give you a routine to work on. Give me more info though. What id your training history, how long have you been playing football, and what are you currently doing?

I need to go, but can reply later.

dont jump the gun fucker...i asked what position because i was curious.

[football89]

I am doing a 3 day split right now. I train my chest tris and shoulders on a monday, then my legs and abs on wednesday, and then my back bi's on fridays. It was the best i could come up with, because of my work and school schedule. I've been training for about 2 years now, and been playing football for 4.

[shortz]

dont jump the gun fucker...i asked what position because i was curious.

I didn't even read your reply. Perhaps you should not be the one jumping the gun. Calling someone a name and assuming isn't the best thing to do. :hang:

[NYCmitch25]

I didn't even read your reply. Perhaps you should not be the one jumping the gun. Calling someone a name and assuming isn't the best thing to do. :hang:

bullshit

[shortz]

I am doing a 3 day split right now. I train my chest tris and shoulders on a monday, then my legs and abs on wednesday, and then my back bi's on fridays. It was the best i could come up with, because of my work and school schedule. I've been training for about 2 years now, and been playing football for 4.

Body part splits are ok for BBing, but IMO, are terrible for some sports. It's time to split it up differently. The upper/lower body split would be much better for you. this is because due to the lifts that will be done, you want to rest the central nervous system longer. You have to remember that rest is not just peripheral, it's also central.

The biggest thing you want to make sure you are doing is some major Olympic lifts. Part of doing Oly lifts is learning to be explosive. It builds neurological response time and is a "learned" ability. If you do too many reps for an exercise that is supposed to be explosive, you will teach yourself bad motor function. The larger the muscle, the larger the metobolic expense, so the bigger the lift, the less reps you can do with good form. For instance, you could do push presses for 6 reps, but power cleans (from the floor) will only be 2-3 rep sets.

An example of a routine for a 3 day split would look like this.

Day 1
Flat press-7 for 4 sets reps. These are done explosively. the faster the bar comes down, the faster it goes back up. Keep good form though.
Barbell rows-8-10 reps for 3 sets- Back strength stable
Push press-6 reps for 4 sets
Skull crushers

Day 2
Squats-6-8 reps for 3-4 sets
Hang cleans-2-3 reps for 8 sets
Heavy abs
Hammer curls-6-8 reps for 4 sets

Day 3
Incline press with close grip-7 reps for 4 sets
Pullups/chins-4 sets to fatigue add weight if you can do more than 12 at a time
Laterals

Day 4 (optional)
Deadlifts-6-8 reps for 3 sets
Plyo jumps
Lunges-3 sets of 10-12
Calf raises
Heavy abs

[shortz]

bullshit

Great reply. The original poster is learning so much from them. :bravonew:

[go Yankees]

that looks like a good split...if I can find one of my old workout logs that our strength/conditioning coach made for us, I can make it available to you...basically, it's a lot like powerlifting training...what you have there is a good start

[NYCmitch25]

Great reply. The original poster is learning so much from them. :bravonew:

settle down homo...

the split looks good.

[NYCmitch25]

WS4SB I

Max Effort Upper Body (Monday)
A. MAX-EFFORT LIFT – Work up to a max set of 3-5 reps. (Example - 45 lbs x 15 reps, 135x10, 185x3, 215x3, 230x3, 240x3, 250x3)
Choose one of the following exercises (switch up the exercises every 2-3 weeks):
Thick bar or regular barbell bench press
Barbell floor press
Rack lockouts
Board presses
Incline barbell bench
Close-grip bench press
Decline bench press
Weighted dips

B. SUPPLEMENTAL LIFT – Perform 3-4 sets of 6-10 reps.
Choose one of the following exercises:
Flat dumbbell bench press (palms in or palms forward)
Incline dumbbell bench press
Decline dumbbell bench press

C. HORIZONTAL ROW – Perform 4 sets of 10-15 reps.
Choose one of the following exercises:
Chest supported rows
Bent-over dumbbell or barbell rows
Seated cable rows (various bars)

D. REAR DELT/UPPER BACK – Perform 2-3 sets of 12-15 reps.
Choose one of the following exercises:
Seated rear delt machine
Seated dumbbell “power cleans”
Bent-over cable flyes (single arm)
Standing face pulls
Rope pulls to throat
Bent-over dumbbell rear delt flyes

E. WEIGHTED ABDOMINAL EXERCISE – 3-4 sets of 8-15 reps.
Choose one of the following exercises:
Barbell Russian twists
Low-cable pull-ins
Hanging leg raises
Barbell or dumbbell side bends
Weighted Swiss ball crunches
Low pulley Swiss ball crunches

--------------------------------------------------------------------------------

LOWER BODY – (Wednesday)

A. MAX-EFFORT LIFT – Work up to a max set of 5 reps.
Choose one of the following exercises:
Trap bar deadlift
Box squats
Rack pulls (partial deadlift)
Front squats
High bar Olympic squats
Straight bar deadlifts (various grips)


B. UNILATERAL MOVEMENT – Perform 3-4 sets of 8-15 reps.
Choose one of the following exercises:
Single leg squats, back leg elevated
Barbell step-ups with knee lift
Barbell reverse lunges
Barbell reverse lunges, front foot elevated
Barbell reverse lunges, front foot elevated (with knee lift)
Low-pulley split squats, front foot elevated
Walking lunges
“Speed-skater” squats (1 and a half rep single leg squats)
Barbell step-ups


C. HAMSTRING / POSTERIOR CHAIN MOVEMENT – Perform 3-4 sets of 6-10 reps.
Choose one of the following exercises:
Leg curls
Glute-ham raises (various resistance, iso-holds, negatives)
Romanian deadlifts
Seated or standing good mornings
Stability ball hamstring lifts
Pull-throughs
Reverse hypers


D. GRIP TRAINING – Perform 3 sets of timed sets.
Choose one of the following exercises:
Thick bar or heavy dumbbell holds
Plate pinch gripping
Captains of Crush gripper – 3 sets of max reps each hand.
Wrist roller

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REPETITION UPPER BODY – (Friday)

A. REPETITION LIFT – Work up to 3 sets of max reps, rest 60 seconds between sets.
Choose one of the following exercises:
Barbell bench press (max reps on 95lbs., 135lbs., 185lbs. or 225lbs.)
Regular push-ups, bar push-ups or suspended chain push-ups
Bodyweight dips
Dumbbell benches on Swiss ball, flat bench or incline bench

B. SUPPLEMENTAL LIFT (triceps) – Perform 3-4 sets of 5-10 reps.
Choose one of the following exercises:
Dumbbell triceps extensions (flat, incline or decline bench)
Dumbbell floor presses
Rolling triceps extensions
Rope pushdowns
Skull crushers (EZ bar or straight bar)

C. VERTICAL PULLING – Perform 4 sets of 8-12 reps.
Choose one of the following exercises:
Lat pulldowns (various bars)
Chin-ups or Pull-ups

D. MEDIAL DELT or TRAP EXERCISE – Perform 3 sets of 10-15 reps.
Choose one of the following exercises:
Dumbbell side press (single arm)
Dumbbell shoulder press (seated or standing)
Lateral raises (dumbbell or cable)
Barbell or dumbbell shrugs
Bradford presses

E. ELBOW FLEXION EXERCISE – Perform 3 sets of 8-10 reps.
Choose one of the following exercises:
Thick bar curls
Preacher curls (EZ bar or straight bar)
Regular barbell curls
Hammer curls
Alternate dumbbell curls (standing or seated incline)

F. ABDOMINAL CIRCUIT TRAINING
Just pick a variety of ab exercises and perform them in circuit fashion with no rest between exercises.

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As the season gets closer incorporate running/conditioning/GPP work
break up the week as follows:

MONDAY (A.M.) – MAX-EFFORT Upper Body lift
MONDAY (P.M.) – Sprint work, conditioning, GPP or skill training
TUESDAY – OFF or Restoration techniques
WEDNESDAY - Sprint work, conditioning, GPP or skill training
THURSDAY – REPETITION Upper Body lift
FRIDAY - Sprint work, conditioning, GPP or skill training
SATURDAY – Lower Body lift
SUNDAY – OFF or Restoration techniques

[NYCmitch25]

http://www.heavygrips.com/ I would pick up some of these for grip work.