Football Strength Workout
Workout Summary:
Intermediate
Increase Strength
3
Full Body
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I'm not saying anything bad or trying to put down this workout, i'm just curious how long do you expect to see results with this? i mean doing the same workout 3 times a week your body would adjust to that fast
If you keep adding weight to your squats, you won't adjust. This is an extremely intense workout approach.
Hi Steve,
Thanks for taking the time man to give advise most people charge for. I'm a basketball player 6'10 and want to start using this as it resembles a similar program i was handed a few years back by an old school coach. Because of how often you work the same body part how fast should the tempo be? would you recommend doing this faster than normal,because with slower reps you'd be more sore going into the same routine after your one day off. Also I'm Tall and lean, is this good workout for my body type?
Thanks Mate
Hi Tyrone,
Rep tempo should be natural. The focus should be on progression of weight first and foremost.
Hey Steve, if I can't do a pull-up what can I replace that with until I am able to do a pullup ? Thanks Steve. Lemme know. thanks.
How should you increase weight in this program? With every set? Or change it every week, every workout day?
well if you increase the weight you lift you want adjust
Even if you do increase the weight your body will still peak and you will have to change the workout probable with in 2 to three weeks of the workout.. one can not just put more weight on and expect your body to adjust you have to do different types of workouts.. and example if you do bench press eventually you will reach your "max" and wont beable to do anymore cause you did nothing but bench press after a week or two change the work out to dumbbell bench press of another type of bench press that way the body doesn't get used to the same work out
Your body "getting used" to a workout is a myth. P90X tried to sell their program based on "muscle confusion". They say that when your body does the same thing over and over it will get used to it and will not improve anymore past a certain point. The fact is, your muscles do not care what you do to make them work. They will do what they need to do to keep your body moving. They do not have feelings and get bored of doing the same thing repeatedly. If you continue to increase weights, your muscles will have to work harder and they will naturally be stronger when they repair themselves.
On a side note, I disagree with the reps on this workout. I believe that for explosiveness, you should go with less reps and more weight.
I agree. For explosiveness, you want less reps but this workout was meant for strength as well.
dude this is a kicka** workout!
yeah but its not how hard it is its if you get the right workout and working your body that counts
normaly ur body doesnt get use to the work out if u keep increase weight. but also it is better to work only certin things on certin dayys, not a full body work out everyday.
i'm are you supposed to do upper body one then the next day lowwer body.
The main workout here is squats. The others you can switch up between dumb bells, machines, and body weight. Squats are what fuel you in football. So squats can be done repeatedly every workout. Just upper the weight by 5.0lbs if you want to grow and see results stronger. Also running and sprint workouts should be added into this. Dashes (50yrds,60yrds,etc.) are one of the best to intergrate into this. The stronger the leg, the faster you are. 10 dashes. As fast as you possibly can each time. 30 sec break in between or jog back to start line. You can do this everyday before working out (so your legs and body is warmed up).
I agree. How will you get any gains after the forst two weeks??....Increase the weight. Sounds good. How about continually grinding down the same joint line so that by the time you are 28 years old you'll have osteoarthritis. Young men and women, stay away from this repetitious crap work out. Do the Monday day but switch it up Tuesday and Friday.
Man i Want a Workout With Taking Medince
In this wokout how does working your legs out once in this routine help build up your legs?
You are performing 12 sets of squats each week. Squats are the king of leg building exercises, and this is a relatively higher volume of squat work. You won't need anything else if you are pushing yourself properly.
Why are all olympic lifts absent from these 'football' workouts? Wouldnt it make more sense to replace upright rows with either hang cleans/power cleans/ DB snatch or BB snatch?
I was thinking the same thing.
im a freshmen varsity football linbacker and wrestller in high school and my coach wants me to put on atleast 15 pound of muscle for next season, is there anything else i can include in this work out to help speed up my muscle building process?
Push yourself hard for more weight on squats. Also, eat like a beast and get plenty of rest. If you squat big and eat big, you should gain muscle rapidly.
Im a freshmen and I was wondering what would be the best different food selection to eat to help me gain muscle
Our football team does 3 power lifting days every other dAy and a explosive workout in between power days we work out 5 days a week
I am considering trying this workout routine to increase my muscle size and add some explosive energy, partially for when playing basketball. Would there be a recommendation for any cardio here? I love playing basketball at my local gym and may do that before or after working out depending on when the pickup games are, but I don't want it to interfere with any kind of results. I have the same concerns about the offdays as well. I also like running as well and will usually do a 5-6 mile jog a few times a week (when not playing too much basketball) and on my current routine I'll usually do it on my offdays. Would I be able to do a few hours of cardio on my restdays with this workout? Also, I've never done any plyometrics, but may start some... would those be recommended for incorporating into this routine, whether on workout days or restdays? If it matters, I'm a 28 year old male and have been excercising with weights and regular cardio for 3 years.
I would run or play basketball post-workout, and you could do the same on off days. To get the best results, just make sure you are eating enough. You want to eat more then it takes to maintain your body weight.
I was wondering if you would recommend incorporating some sprints into this workout on the off days -Im 18 and was a high school football player whose trying to get back in shape.
Sprints would be a good addition. You could do them post-workout, or on off training days.
all you need to do is
mon
chest and legs
tues
olympics, back and shoulders
wed
agility and mile run
thurs
chest and legs
fri
olymipics, back and shoulders
sat and sun
rest especially on sunday
How fast should I expect to see results with this routine? Will I need to switch workouts before the end of the summer?
I would stick with this routine until football season.
If you push hard and eat big, you will make fast gains on this program. Never waste a set, and always push for more weight when possible.
I have football training every monday, wednesday, and friday so if I cange the days of this workout and do both will it be too much?
It's OK to do both at the same time. You can change the days to Tuesday, Thursday and Saturday.
I have just joined football for 1 full season now, i play O line as a center,, can you suggest any more lower body exercises for more explosiveness or will the squats just be enough?
Squats and deadlifts are your best two choices. 6 months of squatting for me improved my leg drive, sprint speed and vertical jump. You can go wrong with squats and deadlifts.
Jake, i played rugby in high school and leg power is key in that sport as well as football. Squats, deadlifts, romanian deadlifts, weighted lunges, and squat jumps will increase your leg power and give you a more explosive jump off the ball.
I'm not from america so i don't play football, but would this workout have the same affects for a rugby player?
Yes, I would say so. The heavy emphasis on squats will really benefit a rugby player.
Could I use this workout for mass gain as well? And I am not strong enough to do the wide grip pull ups so what would be a good alternative exercise?
Hi Alex,
The frequent squatting ion this routine makes it an excellent workout for mass. If you can't do pullups, substitute lat pull downs.
Is it better to do for example legs and chest one, and back and arms the other; or is doing it all in one day(like this workout)
Either style of workout is fine as long as you are pushing yourself.
Hi,
I visit a gym that only has cable machines. Am I at a disadvantage with this method, plus there are no squat, only a leg press that I have maxxed out long (320lbs). What do you suggest for this? One legged?
Thank you
Do you have any barbell or dumbbell access?
I wish!! The gym I go to is a little rec center at a park, everything is cable machine to limit liabilty. I have tried to attach the lat bar to the low pully to attempt a squat which resulted in a sprained ankle. Not too fun! I read about a guy in New York that could hold kettle balls in each hand and do single leg squats, that why I asked about the single leg leg press.
Thank you, most of the answers I've seen you write have helped me other stuff, so thank you very much!!
Kevin
this is by far the worst football lift i have ever seen. there are no olympic lifts in here which are key for developing explosiveness for football. your body will adjust so fast to this lift. if you are considering taking your football playing to the next level do not do this lift. doing squats and as your only leg workout 3 times a week is actually the worst. where are the lunges and step ups? you guys need to put your heads together and work with some football trainers to develop a new routine.
can i use this routine to get ripped and lean? explain
Hi Dre,
Getting ripped is all about diet. You can pretty much use any quality resistance program if you have a great diet plan.
you need to switch it up if you do the same workout over and over again your muscles will hit a plateau
like switch up back squat with front squat or one legged squats
you need olympics in a football workout
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