Blades 2515 wrote:As a football player, or any athlete for that matter, you need a combination of strength, power, and size.
To accomplish these goals, you need to focus on multi-joint compound movements that work your body as a unit. After all, on the playing field your body is always moving as one piece.
A great routine to prepare you for football would be full-body workouts performed 3x a week. Try this:
A. Full Back Squat - 8x3 (8 sets of 3 reps)
B1. Flat Barbell Bench Press - 4x6 (4 sets of 6 reps)
B2. Chin-ups or Pull-ups - 4x6
A. Full Front Squat - 8x3
B1. Incline Dumbbell Bench Press - 4x6
B2. Bent-Over Barbell Rows - 4x6
A. Deadlift - 8x3
B1. Overhead Barbell Press - 4x6
B2. Inverted Rows - 4x6
Strive to lift the weight as explosively and powerfully as possible without compromising form.
Don't hesitate to contact me if you have any questions.
Roy Rocker wrote:Blades 2515 wrote:Which exercises are you unfamiliar with?
basically everything cept deadlift... >_<
i know what a squat is, we call that the same... but frontal and back?? :X
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