How to Get Stronger for Football: Explosive Workouts
How to Get Stronger for Football: Explosive Workouts
How to Get Stronger for Football and Increase Speed with Explosive Football Workouts
Explosive football workouts are an absolute necessity if you want to get stronger for football..and to get faster and more explosive! Football players don't just need a big bench press or a great Squat.
No, we need strength in our upper body, and in our hips, hamstrings, quads, glutes...this are the muscles that are responsible for hitting harder, running faster, jumping higher, and being a better football player.
So, you need to structure your workouts so that you're getting stronger in the best way to increase your performace on the field.
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 an explosive workout for football.
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
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