Exercises to Prepare for Football

[footballfoo]

sup guys
I have never played football before but I would like to join a team sometime soon, maybe just some recreational team.

anyways, what are some key exercises I should be doing to prepare for football? I want to get in the best shape possible for it and don't know what areas to prepare in.

thank you

[fitnesscrazed]

I'm no expert, but I could definitely tell you that you'll be doin a lot of squats and bench press - solid compound exercises to gain strength and mass.

[w0cyru01]

Well...I would do something similar to westside program that will allow for heavy compound movements along with plyometric/speed work.

Focus on:
Deadlift
Squat
Bench
OHP
Pullups

Also add in sprints, jump rope, depth jumps, and lots of other things.
What level are you looking to play at? More background stats would be useful as well.

[Andrew]

http://www.abcbodybuilding.com/forum...?Number=979098

May be of some help, albeit the program is from an NFL level.

[mvp]

Westside for Skinny Bastards, by Joe DeFranco is arguably the best football training routine on the market.

Look it up, you might like it.

[IamFat187]

I play football at the college leve
The training is an intense 9 months of offseason and 3 months of season play.

THE MOST IMPORTANT LIFTS IN FOOTBALL ARE AS FOLLOWS:
Power Cleans
Jerk Press
Squats
Bench Presses
Dead Lifts

Those should ALWAYS be incorporated into your training program.
Now Football training is also a Power/explosive type of training. Meaning you are going to use compound movements recruiting multiple muscle groups.
This is my offseason training program
(and some may say over training, BUT I gain muscle, size and strength doing this with no problems of soreness, aching joints, or tendon/ligament pains........that is all due to warming up properly and strengthening the little muscles ex: rotator cuffs.......)

DAY 1: Chest and Legs

Flat Bench: 5 sets of 8, 8, 6, 5, 5
Push ups inbetween every 3 sets.
Incline bench: 4 Sets of 8, 6, 5, 5
Flies: 3 sets of 10

Squats: 5 sets of 8, 8, 6, 5, 5
SLDL: 5 sets of 8, 8, 6, 5, 5
Leg extensions: 2 sets of 10
Leg Curls: 2 sets of 10
Step ups: 2 sets of 15


Calves: 4 sets to failure (any exercise just switch up)

DAY 2: Shoulders and Back

Clean-front squat-Jerk press: 5 sets of 8, 6, 6, 5, 5
DB Press: 4 sets of 8, 6, 5, 5
Side Laterals: 2 sets of 10
Power Pulls: 3 sets 10

T-Bar Rows: 5 sets of 8, 8, 5, 5
Wide Grip row: 4 sets of 8, 6, 5, 5
Lat Pulldown: 3 sets of 10, 10, 6
Dead Lifts: 3 sets 10

Abs: Rope crunches to failure 3 sets
Oblique Weight raise 3 sets to failure.
1000 ab reps 5 different exercises.

DAY 3: OFF

DAY 4: Do day 1 split
Box Jumps instead of step ups.

DAY 5: Do day 2 split
Add pull ups 4 sets failure.
instead of lat pulldowns

I also do speed training after my leg days. I will do running form for 15 minutes which also is a stretching period as well. Then I will do sled runs, parachute sprints, 150's and agility training.

Core work is key to getting stronger faster and bigger in my opinion. Thats where all your power comes from.
AND EAT EAT EAT.

[kelly123]

In football you need special training to increase your endurance and you need a good training from a special trainer so that you can get a focused training schedule.
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