Football Training Program

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Here is a program I would suggest for athletes training in football. This is for all positions, doesn't matter if you're a defensive back or an offensive lineman.
I have currently just finished up my senior year of college football and I will share my training regimen that I used over the offseason for preparation.

Day 1: Supersets upper body
Incline Bench Press/Lat pulldown 4x10
DB Incline Press/Narrow lat Pulldown 4x10
DB Pullovers/DB Row 3x10
Cable Flys/Bent over Row 3x10
DB shoulder Press/Lateral Raises 3x10
/Bent over lateral raises
Tricep Extension/EZ bar curls 3x10
Cable Pushdowns/DB curls 3x10

Day 2: Lower body
Squats 4x10
Leg Press 4x10
Leg extensions 3x10
Leg curls 3x10
Calve Raises 3x10
Walking Lunges 3x10

Day 3: Rest

Day 4: Cleans, Back, Bi's
Cleans 4x5-8
Upright Row 3x10
Shrugs 3x10
Deadlift 4x5-8
Lat pulldown 3x10
Barbell Row 3x10
Barbell curls 3x10
DB curls 3x10

Day 5: Chest, Delts, Tri's
Incline Bench 4x10
DB Pullovers 3x10
Cable Flys 3x10
DB Shoulder Press 4x10
Lateral raises 3x10
Bent over Raises 3x10
Tricep Extensions 3x10
Cable Pushdowns 3x10

Everyday: Abs
Crunches 3x100
Leg Raises 3x15
R. Crunches 3x15
Side Crunches 3x30+ (continuous)

Three times a week I would condition for about 30-60min. performing skill development routines such as steps and technique. Plymetrics with medicine balls and then running. First day of running was sprints: 8x40 yds, 8x30yds, and then 8x20yds. The second day was endurance training by running 4-5gasers (running the width of a football field four times is one gaser). The third day of running was distance was variable training with sprints and 100yd dashes. 10x100 yds in under 18 seconds each (with 60 seconds of rest between each) and 8x flying 30's (start out at moderate pace building speed up for thirty yards and then at full speed for next thirty yards).
 
Yo, thx so much, I was just about to post asking about a good football training program.

I just finished my grade 11 year in canada (we only go to grade 11 in highschool in quebec) and im goin to the states next year to repeat grade 11 and then do grade 12 at a boarding school. I play OLB and need to bulk up big time. If you have any more tips id appreciate them.
 
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just finished day 1...best workout i've had in a while, thanks man. i play on the same team as macc up there, except im a 170 pound defensive end, im in grade 10. probably the smallest d-end ive ever heard of, so i need to pack on some weight. i got 2 pounds out of day 1, but some of that could be the protein. anyway thanks.
 
Ya, like Albers said I also had an amazing workout doin the uper body supersets yesterday and did the lower body today. So far im lovin this.

And im just curious, what team did you play for and what position did you play?

Obviously you dont have to answer if you dont want to. Thx again.
 
I played Offensive guard and was an All American selection. Won't tell you where I played for personal reasons. You may need to cut back on the supersets if you are not accustomed to training this way. If you have a Hammer Strength ground base jammer you may want to add that right after you do cleans. Do extensions 4x5 and rotations 4x5.
 
I definately wouldn't have leg extensions or upright rows in any program. There's no reason to go up to 8 reps on any Olympic movements. The amount of abs done is overkill. No need for pullovers. All those lat pulldowns and no chins or pullups.

I think the periodization could be better and the usage of lower reps for building more maximal strength.
 
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