advanced level

Offseason Football Workout: Strength and Conditioning

Looking for a strength and conditioning football routine? Find the best football lifting program here.

Prior to initiating this phase of training, the client must demonstrate adequate core stabilization strength and neuromuscular efficiency.

In the strength phase of training the emphasis is placed on the outer unit musculature and improvement of strength as well as neuromuscular efficiency.

The acute variables in this phase are:

REPS: 8-12
SETS: 2-4
INTENSITY: 70-85%
TEMPO: 3-2-1/2-2-2 5
REST: 30-60 sec.

The following exercises can be performed in the circuit training fashion for greater caloric expenditure.

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.

Offseason strength and conditioning training aims to prepare athletes for the physical demands of the long season by increasing muscle mass, maximum strength, and explosive power. However, due to the length of the offseason (typically 3-5 months for most teams), training priorities will shift depending on where players are in their offseason training phase. We can focus on these training priorities and prepare players for a healthy and productive competitive season by dividing the offseason into three mini-phases (early, mid, and late).

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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