Football is a sport for anyone who is very competitive or aggressive in nature, But being just competitive and aggressive can only take you so far as a football player, you also need to be open minded and responsible. If your coach gives you a certain task to complete for the weekend, it should be in your best interest to do it, don’t put it in the back of your mind if your serious about the sport and want to take it far. Remember that football teaches discipline, so in case you decided not to comply to the coaches order, prepare to pay the consequence.
Strength Training: Strength training is very important aspect when it comes to football, so spend much valuable time in the gym with a friend or fellow football player. If you don’t feel like going to the gym, well do as much push ups, crunches, and sit ups as you possibly can, and please don’t cheat your self. Another option to take to make sure you achieve optimum strength training is to purchase a weight training set which is very beneficial because its always right there for you to use. To get the maximum results from your strength training make sure you have at least a three course meal a day which consist of carbohydrates and protein, also have a cup of protein shake to supplement each meal. Protein is very essential in strength training since it helps build muscle and help your body to recover faster from muscle soreness, it’s not necessary but I recommend you to purchase an over the counter protein shake mix if you have the funds available.
If you set up and follow a weekly work out regiment, you will love the strength and muscle mass you gain in a few months. Note of advice, stay absolutely away from steroids, I’m sure you are already aware of the the dire consequences, hard work pays off, the quick route get you no where.
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Football Work Out Programs
No matter how sore you are, you can not afford to slack off on your football strength training program in season!
I got a call last night from a panicked football player. He started off the season with a bang, dominating everyone on the line.
But, since then, his progress has been going backwards. His coaches are complimenting his technique, but he’s starting to get beat. He’s slower off the ball and his “pop” is gone, according to him.
So, I asked what his strength training workouts are looking like these days.
“Um, we really don’t lift much in-season. We’re too sore and when we do, we just try to maintain.”
There’s the problem.
You must continue to train hard and heavy in the weightroom during the season. You spent all off season going all out in your football training program, why let it all go to waste?
Next week I’m gonna give you guys the big, In-Season Football Strength Training Report, but, until then, here is a quick example of one of my old in-season strength workouts. Football Work Out Programs
This workout was done on a thursday and our games were played on Saturday night. This is from the ’05 season.
Front Squats – 8 x 1 @ 85% of max, 1 x 1 @ 90%Push Press – 6 x 2 @ 85%
Again, quick and to the point, work the shoulders and tris and get done
Clean Pulls- 6 x 3
Olympic Lifting assistance exercises are excellent for in season football strength training because they allow you to work explosively but can completely cut out the eccentric, or lowering, portion of the movement
The lowering phase is where most soreness occurs
Curls- 3 x 8
Behind the Head Extension – 3 x 8 (superset with curls)
Yes, yes, even I have my vainity moments. Hey, who doesn’t want huge guns hanging out of your jersey? I know most of you guys spend more time taping your sleeves up than you do on your homework.
The purpose of this in-season strength workout is to:
Continue to push your strength levels (focus on just maintaining and you’ll backslide)
Work the muscles hard without causing extreme soreness
Get as strong as possible so you don’t lose speed or explosiveness. Football Work Out Programs
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Football is one of those sports where a variety of physical skills are needed, and the objective with any strength training and weight training for football routine should be on increasing your overall performance level. A simple bodybuilding program is not good enough, as you require functional muscles, not just big ones.
In this respect, a weight training for football routine can be split into 3 major areas that will focus on building strength and power, increasing speed and agility, and increasing explosiveness. Depending on which position you play, there may be a slight bias to one area more than another.
Build Strength and Power
Strength and power are essential for blocking opponents and holding your own, and can make all the difference late in the game.
To build strength and power your weight training for football program should focus on high intensity low volume training – which is where you are lifting as heavy as possible for low numbers of reps. Stick to compound exercises like Squats and Bench Press, as these will maximise your time in the gym and help you to gain muscle quickly. This type of training is the best for building solid slabs of muscle mass
Increase Speed and Agility
To increase your speed and agility you need to be focusing on exercises that have a large range of movement and allow you to perform them quickly and at high intensity.
For this reason your approach should be different to just building muscle mass as above. You should look to perform exercises like push-ups, burpees and pull-ups using a weighted vest and/or ankle and wrist weights to add some extra bulk and force you to up your efforts.
These exercises create functional muscles that respond in the same way as they would when you’re out on the field.
We all know that explosiveness is the secret ingredient to success in this sport, and the guy who can off the mark quickest can make all the difference in the game.
To increase your explosiveness you’ll want to perform exercises where the weight is enough to keep you challenged but not as heavy as in your strength building workouts.
The key here is to “explode” the weight up through the first part of the exercise very quickly and then do a slow contraction so you maintain a 1:3 ratio. So, for example, on a bench press you lower the bar slowly (the “3” portion of the exercise), then you push the weight upwards explosively.
This type of weight training for football causes your body to utilize a greater amount of muscle fiber and give you the explosive you’ll need at game time.