Off-Season Football Training
Workout Summary:
| Training Level: | Intermediate | |
| Main Goal: | Increase Strength | |
| Days Per Week: | 4 | |
| Workout Type: | Split | |
| Submitted By: | Damien |
Get advice on this workout - MuscleandStrength Forum
Description of Workout:
This off-season football workout is designed to increase your strength and power to give you the edge on the football field. It's suitable for guys that have done some light weight training before.
The workout hits eat muscle group twice per week. There are 2 basic routines that you will perform twice per week. The best way to do this workout is Monday/Tuesday - Rest - Thursday/Friday. You need the rest day in between.
The workout is designed for strength. So this means low reps, heavy weights and ample rest times. Make sure you keep your form perfect on all exercises (you can use the links to check out our exercise guides). If you need any help with this workout head to our forum.
Daily Workout Schedule:
| Monday - Legs, Back, Biceps | ||
| Legs |
||
| Exercise | Sets | Reps |
| Squat | 5 | 6-8 (4 min rest) |
| 45 Degree Leg Press | 3 | 12 (1 min rest) |
| Back | ||
| Exercise | Sets | Reps |
| Lat Pull Down | 4 | 6-8 |
| Bent Over Row | 4 | 6-8 |
| Biceps |
||
| Exercise | Sets | Reps |
| Preacher Curl | 3 | 6 |
| Tuesday - Chest, triceps, Calves, Abs | ||
| Chest |
||
| Exercise | Sets | Reps |
| Barbell Bench Press | 5 | 6-10 |
| Dumbbell Flys | 4 | 10 |
| Triceps | ||
| Exercise | Sets | Reps |
| Lying Tricep Extension (skullcrusher) | 5 | 8-10 |
| Calves and Abs |
||
| Exercise | Sets | Reps |
| Seated calf Raise | 5 | 20, 15, 10, 8, 6 |
| Decline Sit Ups | 4 | MAX |
Wednesday: Rest Day
| Monday - Legs, Back, Biceps | ||
| Legs |
||
| Exercise | Sets | Reps |
| Squat | 5 | 6-8 (4 min rest) |
| 45 Degree Leg Press | 3 | 12 (1 min rest) |
| Back | ||
| Exercise | Sets | Reps |
| Lat Pull Down | 4 | 6-8 |
| Bent Over Row | 4 | 6-8 |
| Biceps |
||
| Exercise | Sets | Reps |
| Preacher Curl | 3 | 6 |
| Tuesday - Chest, triceps, Calves, Abs | ||
| Chest |
||
| Exercise | Sets | Reps |
| Barbell Bench Press | 5 | 6-10 |
| Dumbbell Flys | 4 | 10 |
| Triceps | ||
| Exercise | Sets | Reps |
| Lying Tricep Extension (skullcrusher) | 5 | 8-10 |
| Calves and Abs |
||
| Exercise | Sets | Reps |
| Seated calf Raise | 5 | 20, 15, 10, 8, 6 |
| Decline Sit Ups | 4 | MAX |
Saturday and Sunday: Rest Days
