How to Train for Football

Functional Strength Training

• 1

  Devise a circuit-training program using your body weight (beginners) or medicine balls and free weights with the objective of preparing the body for more demanding sessions later on in the program. Vary the number of stations between eight and 12 and decrease and increase rest intervals to change the intensity.

  Circuit training programs include, but are not limited to: squat jumps, dumbbell squat and swings, tuck jumps, treadmills, high knees, squat thrusts, fast feet on box, jumping jacks, jumping rope, push-ups, dumbbell exercises, forward lunges, sit-ups, Supermans, double crunches and bicycle kicks.

• 2

  Using the above ideas for training, set up a program for three to five weeks for beginners. Do this about three to four times a week for three to five circuits (amount of repetitions) at each station. Between reps, rest one to two minutes, and rest 60 to 90 seconds between each station.

  You will need to increase your intensity over this phase so that when you are done, you are ready for maximum strength training.

• 3

  Mixing up the different stations will increase your strength and target different muscle groups. Experienced athletes will eventually turn this phase into eight to 10 weeks, doing two to three sessions per week. Stations will increase to eight to 12 with two to three circuits (reps), resting two to three minutes between reps and 90 seconds between sessions.

Hypertrophy Strength Training

• 4

  Train for increased bulk and lean weight. A bodybuilding-type program is the best way to increase lean weight and bulk, but it is not the most efficient. So only dedicate half of the total strength training routine to building mass. You should train for about four weeks with a strength program. Types of exercises include: Overhead squats, dead lifts, leg curls, lat pull downs, seated rows, standing calf raises, preachers curls, bench presses, military presses, shoulder shrugs, lateral raises, triceps extensions, twisted crunches and double crunches.

• 5

  Decide on a routine to do for the first four weeks using the ideas above, picking six to 10 different exercises. During this phase, which lasts six to eight weeks, you should be doing this three to four times per week. You will do three to five sets and six to 12 repetitions. You can rest two to four minutes between sets.

• 6

  Stick to working the prime movers. Split the routine so body parts are worked only once or twice a week. Stretch at the end of each session and between sets. This helps offset muscle shortening which will decrease your speed and power.

Maximal Strength Training

• 7

  Utilize maximal strength training, which uses very heavy loads with the objective of increasing your reaction time and explosive power. It is not suitable for anyone under the age of 18, and you must have a spotter present at all times. By lifting maximum loads, you will condition your body to react quickly. This has a huge impact on your maximal strength. Types of exercises include: Half squats, hang cleans (or clean shrugs), bench presses, dead lifts, military presses, lat pull downs and crunches.

• 8

  Decide on three to five exercises from above and organize a routine. This phase will last three to nine weeks with three to four days per week. During this, you will do six to 12 sets per session and one to four repetitions. You will rest three to six minutes between each set. This is done at a slow to medium speed.

• 9

  Acquire as much explosive power as you can. Power is closely related to strength. That's why it is important to develop as much maximum strength as possible.

Power Training

• 10

  Transfer your strength into a sport-specific movement. To be a powerful player, you must possess the ability to contract strong muscles very rapidly. So now you must convert the above exercises into explosive power. Power training helps the muscles and the nervous system to be able to react quickly. Effective power conditioning is relatively low in impact and volume.

• 11

  Engage in the three types of power training: Plyometrics (known as jump training using light loads and very fast, explosive movements); ballistics (light loads at high speeds; force is applied through the full range of motion rather than just for a second); and isotonic weight lifting (incorporates traditional strength training exercises used in other phases; with key difference being light loads, lifted in quick, explosive bursts.) Some of these exercises include: vertical jumping, medicine ball throw, leg bounding & hopping, counter-movement jumps, adding weight while jumping, running or throwing.

• 12

  Take three to five exercises from above for this phase. It should last four to six weeks and two to three times per day. You will do three to six sets per session and one to four reps. You can rest two to five minutes between sets. The main difference during this phase is that everything you do during this phase is done at an explosive and/or fast speed.

Developing a 12 month plan

• 13

  Design a year round program for getting and staying in shape for football. As an example, consider the following:

  During Off-Season

  February: Functional strength training three to four times a week.

  March: Hypertrophy strength training three to four times a week.

  April: Maximal strength training three to four times a week.

  May: Power training two times a week; maximal strength training one time a week; Hypertrophy Strength Training one time a week.

  June: Hypertrophy strength training two to three times a week; maximal strength training one to two times a week.

  July: Maximal strength training two to three times a week; hypertrophy strength training one to two times a week.

  August: Power training two to three times per week; maximal strength training one time a week.

• 14

  During In-Season: (only as example)

  September - December: Power training one time a week; maximal & hypertrophy strength training one time a week. You notice the number of sessions reduces significantly. The goal during this part of the season is to maintain what you have done in the off-season.

• 15

  Transition in January to rest. Both your muscles and your mind need time to recuperate.