intermediate level

Workout for Football: Stabilization & Strength

Looking for a football stabilization & strength program? Find the best weight training sports exercises here.

The goal of core stabilization training is to increase dynamic postural control, improve muscle length-tension relationship (LTR) and improve intrinsic stabilization of the lumbo-pelvic-hip complex to allow for the expression of functional strength.

This phase of training involves gearing the acute training variables toward STRENGTH-ENDURANCE ADAPTATIONS:

REPS: 12-25
SETS: 2-3
INTENSITY: 50-70%
VOLUME: 36-75
REP TEMPO: 3/2/1 (eccentric/isometric/concentric)
REST INTERVAL: 30-60 seconds.

The exercise should ONLY be performed with ideal posture.

Football necessitates good aerobic fitness to provide endurance for sustained effort, as well as strength and even bulk to break through or affect tackles. 1 The portion of the program outlined here is primarily concerned with weights and strength development.

To be fully prepared for the start of the season, you will need to do cardio training to develop aerobic fitness early in the pre-season and then build up anaerobic fitness with sprints, shuttles, and intervals.

Aerobic fitness means being able to jog, run, cycle, or ski for an extended period of time at a moderate pace without becoming exhausted. Anaerobic fitness means that you can keep going at high intensities for a longer period of time before your legs and body slow down.

Both are essential in football, especially if you plan on playing the entire or majority of the game. You can claim to be at peak fitness if you optimize all aspects of fitness—endurance, strength, and power.

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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