How to Get Stronger for Football - An Explosive Football Strength Workout

How to Get Stronger for Football - An Explosive Football Strength Workout

How to Get Stronger for Football with Explosive Workouts

In order to get stronger for football, you need a solid plan. If your workouts are poorly planned, you won't increase your football strength, no matter how hard you try!

One of the questions I get asked the most is how to structure a workout in an explosive football strength training program. There is a ton of football training info on the net but the problem is that most of it is pure garbage.

Too many players simply copy and paste their football strength workouts out of one of the horrible bodybuilding magazines. The people who write those articles know nothing about football and wouldn't know how to pick an explosive football exercise if it hit them in the head.

Well, the guess work is over. Now you'll know how to set up a strength workout designed to increase your football strength and speed.

I'm laying out a 4-day workout week. Max Effort means that the first exercise is done very heavily.

Rep Effort means that the main exercise for the day is done for high reps. This is done to help you gain weight for football.

Dynamic Effort refers to a type of football speed training that is done in the weight room.

Max Effort Upper Body Day

Incline Lock Outs - Work up to a Max Single

- This is a tricep builder and pure strength exercise

- You should set the bar up in the rack on the pins so that you have to press is around 4" to lock it out

- We are following this with DB Bench, so don't worry about the short range of motion.

- Obviously, because of the shortened ROM, you will use more weight.

DB Bench - 4 x 6

Shrugs with Band Doubled Over the Bar - 3 x Max Reps

- Double a band over the middle of the bar and step in the ends.

- Do as many shrugs as possible

- When necessary, re-rack the bar, and step out of the bands

- Now, do as many shrugs with just bar weight as possible

Bent Laterals - 2 x 12

Weighted Sit-Ups - 3 x 8

Max Effort Lower

Sumo Deadlifts - Work up to a Max Single

Snatch RDL's - 4 x 6

Side Lunges - 3 x 8, each leg

Glute Ham Raise- 3 x 10, weighted

Suitcase Deadlift - 3 x 5, each side

Rep Effort Upper

DB Press/Push Press - 3 x Max Reps

- Do as many DB Presses as possible

- When it starts to get hard, start doing DB Push Presses to failure

Lat Pulls - 3 x 8

Low Cable Row - 3 x 8 (Superset with Lat Pulls)

Push-Ups - 3 x 15 - 20 (depending on your strength levels)

Thick Bar Curls - 3 x 8

Lying Extensions - 3 x 8 (superset with curls)

Dynamic Effort Lower

Box Jumps - 3 x 5 @ 90% of your best box height

Box Front Squats with Chains - 12 x 2

Reverse Lunge- 3 x 8, each leg

One-Leg Deadlifts - 3 x 6, each leg

- You can use Dumbbells, Kettlebells, Sandbags or a bar

- Click Here for a video

Kneeling Cable Crunch - 3 x 8

POST COMMENT

Football Manager 11 any changes? Looking For a Football Career? Short Football Tactic Guide Help me! Recognize who worn Nike or Adidas Football shoes in world cup Choose from A Wide Array of the Football Fan Gifts Gifts ideas for a football fan brother How To Find The Perfect Football Boots Footballguys Players Championship will crown a Champion this week! Fantasy Football Players Championship will crown their Third Champion this week! Football Highlights of FIFA World Cup Peak Performance Comes Easy With Football Cleats World Cup of Football of Wives is Also Over Two hearts born for football