Football Training Conditioning Program

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Football Training Conditioning Program

Football Training Conditioning Program
There are three components necessary to prepare for football season: Strength improvement, cardiovascular and cardiorespiratory improvement, and skill improvement. To achieve the highest success rate, it is best to begin a pre-season program to establish an aerobic base as well as to attempt to increase sprint endurance. Ideally, this football training conditioning program should begin eight to ten weeks before the season; however, those players playing less frequently may begin the pre-season program two or three weeks in advance.

*Pre-season training should be preceded by a physical exam by a licensed physician where deemed appropriate.

Pre-Season Program

In-Season Program

Day 1	Run 3 miles (Shorter distances may be necessary in initial training phase)
Day 2	Sprints: 1/4 mile warm-up and stretch then 10 x 10 yds. then 10 x 20 yds. - rest 1 minute then 10 x 40 yds. - rest 1 minute then 1/4 mile cool down Stretch
Day 3	Run 3 miles Skills Drills Strength Training
Day 4	Repeat Day 2
Day 5	Repeat Day 3
Day 6	Repeat Day 2
Day 7	Rest and Recover

The strength-training program during the season should vary from the pre-season program only in its frequency, not intensity. At least one full-body workout should be done per week. An additional upper-body workout may be done later in the week.

It is suggested that the complete body part workout be accomplished once per week.

Do not strength train before practice.

There should be at least 48-72 hours in between workout sessions and at least 48-72 hours of workout recovery time before the game.

Adjust your workout schedule accordingly. Depending upon the intensity of your program, you may be able to do more than one full workout, provided the necessary rest recommendations are followed.

Good luck on your program and have a great season!

The purpose of any well-rounded strength training program is to prevent injury and to improve performance. With proper technique and form, the program outlined below will be efficient, effective, and safe. Avoid ballistic movements at the expense of safety and efficiency.

	Neck Flexion		1 set of 12 repetitions

	Neck Extension		1 set of 12 repetitions

	Bent Arm Fly		1-3 sets of 8-12 repetitions

	Bench Press		1-3 sets of 8-12 repetitions

	Pullover (Machine or Barbell)		1-3 sets of 8-12 repetitions

	Bent Over Row (Barbell or Dumbbell)		1-3 sets of 8-12 repetitions

	Lateral Raise (Machine or Dumbbell)		1-3 sets of 8-12 repetitions

	Seated Press (Machine, Dumbbell, or Barbell)		1-3 sets of 8-12 repetitions

	Leg Press (Machine or Barbell)		1-3 sets of 10-15 repetitions

	Squat		1-3 sets of 10-15 repetitions

	Leg Extension (Machine)		1-3 sets of 10-15 repetitions

	Leg Curl (Machine)		1-3 sets of 10-15 repetitions

	Calves		1-3 sets of 10-15 repetitions

	Bicep Curls (Machine, Barbell, or Dumbbell)		1-3 sets of 8-12 repetitions

	Triceps Extensions (Machine)		1-3 sets of 8-12 repetitions

	Sit Ups		3 sets of 25 repetitions

	Low Back Extensions		1-2 sets of 10-15 repetitions

	Hyperextension Bench		1-2 sets of 10-15 repetitions

It is possible, using the "Quick Set System," to accomplish all of the components of the program listed above in 30-45 minutes. If a split routine is desired, the Neck, Chest, Back, and Triceps can be done in one session with the Shoulders, Hips, Legs, Low Back, and Biceps completed on alternate days. Abdominals should be completed at every workout.