intermediate level

Football Workout Program: Power & Speed

Looking for a power & speed football routine? Find the best training for strength here.

This phase of training focuses on maximum speed and strength development throughout the entire range of motion. This phase of training should only be implemented by individuals with adequate stabilization strength and eccentric strength.

This phase of core training is designed to improve the rate of force production.

REPS: 1-5
SETS: 4-6
INTENSITY: 30-45% of maximum or up to 10% of body weight.
TEMPO: Explosive (As fast as possible)
REST: 3-5 minutes

Cardio is optional in this phase of training.

Sprint workouts are essential for football players who want to improve their speed on the field.

Despite the fact that a game lasts 60 minutes, all football players must be able to sprint in every direction, nearly every play.

As the game of football progresses and moves at a faster pace, you must be quick.

The average time per play is 5-7 seconds, with the play clock lasting 25 seconds.

Despite the fact that you only have a few seconds to rest between football plays, you must be fit enough to sprint all out on every snap of the ball.

You must be explosive, strong, and quick to reach your maximum sprinting ability.

Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight, or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack.

If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional.

Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.

Week 1

Rest day!

Rest day!

Rest day!

Rest day!

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