Football Strength Programs To Get Bigger and Stronger

Muscular strength is one of the main facets for success in the sport of football. It is also one of the easiest areas to improve upon. Greater strength will not only improve an athlete’s performance on the field, but it will also strengthen the ligaments, tendons and muscles for increased support which will reduce the potential for injuries. Another plus is the increase of flexibility of the muscular system when weight training exercises are performed correctly, through their full range of motion.

Simplicity is important for a successful strength training program. Studies have shown that in order for an athlete to increase strength, their muscles must be overloaded sufficiently and in a progressive manner to facilitate improvement and reduce the risk of overtraining and injury. With this in mind, I have selected exercises for the off-season strength program that have proven to be the most beneficial to the football athlete.

This program is based on three major exercises:

• Squat
• Bench Press
• Power Clean

Any other exercises performed in this program are considered assistance exercises that help in the development of the main lifts. This program is designed to make athletes more powerful and dominating. It will focus on your legs and hips, so the athlete is more explosive out of their stance. The exercises work your chest, shoulders and arms so you can gain greater control of your opponent. They also work the muscles around your knee, neck and shoulders, so that you will be less susceptible to injury.

The off-season summer strength program is 10 weeks long, saving the last week for testing. This program will be four days a week (Monday, Tuesday, Thursday, and Friday) giving the athlete rest in the middle of the week and on the weekends. Monday and Thursday workouts will be training the chest, shoulders and triceps. Tuesday and Friday will be training the legs, back and biceps. This program is designed to be performed with free weights with the exception of the leg extension and leg curl exercises.

The following are items I like to test to evaluate the athlete’s physical condition when they report to camp:

• Height and weight
• Body fat analysis
• Bench Press (1RM)
• Squat (1RM)
• Power Clean (1RM)
• Vertical jump
• 40 yard dash
• 1.5 mile run test

WEIGHT PERCENTAGES CHART

SUMMER FOOTBALL STRENGTH PROGRAMS

Hypertrophy Phase (Weeks 1-3)

Monday – Thursday (Chest, Shoulders, Triceps and Neck):

• Bench Press – 1 x 10(w.u.), 5 x 8 (65%)
• Incline Press (DB or Barbell) – 3 x 10
• Military – 3 x 10
• Dips – 3 x 10-12 (more than 12 reps, add weight)
• Upright Rows – 4 x 10
• Shrugs – 4 x 12
• Lateral Raises – 3 x 10
• Close Grip Bench – 4 x 10
• Skull Crushers – 3 x 10
• Neck 4-way – 3 x 10 each direction
• Abdominals – 150 (any variation)

Tuesday – Friday (Legs, Back and Biceps)

• Squat – 1 x 10(w.u.), 5 x 8(65%)
• Power Clean – 1 x 10(w.u.), 4 x 8(60%)
• Leg Extensions – 3 x 10
• Leg Curls – 3 x 10
• Toe Raises – 3 x 25 (change foot position each set)
• Chin-Ups – 3 x Max.
• Bent Over Rows – 4 x 10
• Barbell Curls – 3 x 10
• Reverse Curls – 3 x 10
• Back Extensions(wt.) – 3 x 15
• Abdominals – 150 (any variation)

Basic Strength Phase (Weeks 4-6)

Monday – Thursday:

• Bench Press – 1 x 10(w.u.), 5 x 6(75%)
• Incline Bench (DB or Barbell) – 3 x 8
• Military – 3 x 8
• Dips – 3 x 10-12 (more than 12 reps, add weight)
• Upright Rows – 4 x 8
• Shrugs – 4 x 12
• Lateral Raises – 3 x 10
• Close Grip Bench – 4 x 8
• Skull Crushers – 3 x 10
• Neck 4-way – 3 x 10 each direction
• Abdominals – 175 (any variation)

Tuesday – Friday:

• Squat – 1 x 10(w.u.), 5 x 6(75%)
• Power Clean – 1 x 10(w.u.), 4 x 6(70%)
• Leg Extension – 3 x 10
• Leg Curl – 3 x 10
• Toe-Raises – 3 x 25 (change foot position each set)
• Chin-Ups – 3 x Max
• Bent Over Rows – 4 x 8
• Barbell Curls – 3 x 10
• Reverse Curls – 3 x 10
• Back Extensions(wt.) – 3 x 20
• Abdominals – 175 (any variation)

Strength & Power Phase (Weeks 7-9)

Monday – Thursday :

• Bench Press – 1 x 10(w.u), 2 x 6(80%), 2 x 4(85%)
• Incline Bench (DB or Barbell) – 3 x 8
• Military – 3 x 8
• Upright Rows – 4 x 8
• Shrugs – 4 x 12
• Lateral Raises – 3 x 10
• Close Grip Bench – 4 x 8
• Skull Crushers – 3 x 10
• 4-way Neck – 3 x 10 each direction
• Abdominals – 200 (any variation)

Tuesday – Friday:

• Squat – 1 x 10(w.u.), 2 x 6(80%), 2 x 4(85%)
• Power Clean – 1 x 10(w.u.), 2 x 6(75%), 2 x 3(85%)
• Leg Extensions – 3 x 10
• Leg Curls – 3 x 10
• Toe Raises – 3 x 25 (change foot position each set)
• Chin-Ups – 3 x Max.
• Bent Over Rows – 4 x 8
• Barbell Curls – 3 x 10
• Reverse Curls – 3 x 10
• Back Extensions(wt.) – 3 x 25
• Abdominals – 200 (any variation)