Weight Training. Football Player’s.

Here is an intense workout.  In the professional world of sports, you are only as good as you train.  You either have it or you dont.  Here is the Workout that alot of football players follow during off season.  So if you may be running a cycle or running clean, this could help your game when the Season roles around. This program is a generic program designed to suit body contact football in general – NFL football, Rugby, and unique codes like Australian football. It does not necessarily include football (soccer), although elements of the program could apply to soccer weight training.

Example of a football weight training program:

Monday- Upper Body

• Bench Press – 5 sets – 6 reps, 6 reps, 6 reps, 4 reps, 2 reps
• Incline Bench Press – 5 sets – 8 reps, 6 reps, 6 reps, 4 reps, 4 reps
• Standing Push Press – 4 sets -6 reps, 6 reps, 4 reps, 4 reps
• Bent Over Rows – 4 sets – all 6 reps
• Skull Crushers – 3 sets – all 6 reps
• Standing Dumbbell Curls- 4 sets – 8 reps, 8 reps, 6 reps, 6 reps
• Dumbbell Shrugs – 4 sets – failure

Tuesday – lower body/abs

• Hang Clean – 4 sets – 6 reps, 4 reps, 4 reps, 2 reps
• Squat – 5 sets – 6 reps, 6 reps, 6 reps, 4 reps, 2 reps
• Dead Lift – 5 sets – 8 reps, 6 reps, 6 reps, 4 reps, 4 reps
• Front Squat – 4 sets – 6 reps, 6 reps, 4 reps, 4 reps
• Lunges – 3 sets – 8 reps
• Leg Curls – 4 sets – 8 reps, 8 reps, 6 reps, 6 reps
• Behind the Neck Barbell Calf Raises – 4 sets – 8 reps, 8 reps, 6 reps, 6 reps
• Calf Raises against the Wall Using Bodyweight as Only Resistance – 3 sets- failure
• Weighted V crunch – 3 sets – all 10 reps
• Trunk Twist – 2 sets – failure
• Weighted Decline Crunch – 4 sets – 8 reps, 8 reps, 6 reps, 6 reps

Wednesday – off

Thursday- Upper Body Day #2

• Incline Dumbbell Press – 5 sets – 10 reps, 8 reps, 8 reps, 6 reps, 4 reps
• Bench Press – 5 sets – 10 reps, 8 reps, 8 reps, 6 reps, 4 reps
• Seated Military Press – 4 sets – 6 reps, 6 reps, 4 reps, 4 reps
• Lat pull downs to front – 3 sets – all 6 reps
• Pull-ups – 5 sets – failure
• Close Grip Bench Press – 4 sets – 6 reps, 6 reps, 4 reps, 2 reps
• Weighted Dips – 4 sets – 8 reps, 8 reps, 6 reps, 6 reps
• Barbell Curls – 4 sets – 10 reps, 8 reps, 8 reps, 6 reps, 4 reps

Friday – Lower Body Day #2

• Traditional Power Clean – 4 sets – 6 reps, 6 reps, 4 reps, 4 reps,
• Snatch – 4 sets – 4 reps, 4 reps, 3 reps, 2 reps
• Box Squat – 5 sets – 8 reps, 8 reps, 6 reps, 4 reps, 4 reps
• Dead Lift – 3 sets – 8 reps, 6 reps, 6 reps
• Leg Extensions – 4 sets – 10 reps, 8 reps, 8 reps, 6 reps
• Barbell Calve Raises – 3 sets – 10 reps, 8 reps, 6 reps
• Weighted Leg Lifts – 4 sets – all 8 reps
• Trunk Twist – 1 set – failure
• Medicine Ball Sit Ups – 4 sets – 8 reps, 8 reps, 6 reps, 6 reps

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