Off Season Football Workout

Share

Answer: What is the training process you use to work with young athletes, especially football players. My son will finish soon and I saw your article last week. He needs to begin training and we are members at the YMCA. I would like an outline about how to approach his workouts.
Question: Hopefully he has enjoyed a healthy productive season with his team. Give him a week off before you send him back to training. Young
athletes need time to be kids and he should be ready to train after a resting for a few days.
Once he is back in the gym plan on three to four days a week of strength training.
Typically we set up training cycles for each body part to include two consecutive heavy training days followed by a volume training day over the course of two to three weeks, but this begins after the first week back from football. During that first week all he will do is to use moderately heavy weights and full body movements to recondition his muscles, nervous system, cardio vascular system and recover because he has had a break from weights and will be sore for a few days.
For his standard routine which begins after that, for instance when training chest the his first two chest workouts will be heavy which typically means rep ranges from 5 to 10 reps on his heaviest sets. He should use heavy compound exercises like the bench press, incline bench press and dips.
The third workout he will use slightly lighter weights and combine sets to create a higher volume effect on the muscles, as in using supersets of eight reps per exercise which consists of an isolation exercise followed by a compound exercise.
Then the fourth chest workout will return to heavy training.
After four to six weeks following this pattern for each of his body parts he will begin to add training time to weaker areas and sport specific exercises and even position specific exercises.
A typical three day split would include a day for chest and back followed by a leg training day and the third day would be explosive exercises designed to help athletes transfer more power to their sports.
That’s just a rough overview of our approach and one that has been used very successfully by our middle school, high school and collegiate athletes.
God bless and keep training,
Daryl

Share