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Strength Training for Football

Football off-season Strength Training Workout

This strength training workout for football includes exercises for each muscle group to promote balanced development, as all muscles are important in football. Rather more emphasis - i.e. more sets - is placed on compound exercises for the lower body, as these muscle groups are used more than upper-body muscles in football. Moderate to heavy weights should be used as the goal is strength and hypertrophy (muscle size). It is important to include a hamstring exercise as these muscles receive less work compared with the quadriceps in this sport, which can lead to imbalanced strength and increased injury risk.

Frequency: 3-4/week on non-consecutive days, alternating workout 1 (lower body) and workout 2 (upper body).

Workout Time: Apr. 45 min (excluding warm-up and stretching. Click for doing warm up and it's exercises.

Rest: Apr. 60-90 s between sets and 1-2 min between exercises.

Training tempo: 2 counts for the concentric (lifting) action; 3 counts for the eccentric (lowering) action.

Football off-season Strength Training Workout 1 (lower body)

Football off-season Strength Training Workout 2 (upper body)

Football in-season Strength Training Workout

The strength training workout for football continues to include exercises for each muscle group. The football strength training workout is designed to maintain muscle strength and increase muscular endurance, hence the reduction in sets and increase in reps.

Frequency: 2/week on non-consecutive days, alternating workout 1 (lower body) with workout 2 (upper body).

Workout time: Apr. 30 min (excluding warm-up and stretching). Click for doing warm up and it's exercises.

Rest: 60-90 s between sets and 1-2 min between exercises.

Training Tempo: 2 counts for the concentric (lifting) action; 3 counts for the eccentric (lowering) action.

Football in-season Strength Training Workout 1 (lower body)

Football in-season Strength Training Workout 2 (upper body)