Beginners Football Workout

Football - Football Workouts

Written by 2 Athletes

Introduction to the Beginner's Football Workout

So you have finally decided to play football, or maybe you’re just starting out. You know you have to get bigger and stronger, but you’re just not sure what to do. Well, I am here to help! Football is a physical, high impact, high contact sport that requires speed, strength, agility, balance, and a whole slew of other skills to become a high caliber player. With this beginner’s football workout, you will be building a solid foundation for future success on the field and in the weight room.

The Beginners Football Workout

Exercise	Sets	Reps	Intensity	Recover
Dynamic Warm Up	10 minutes	-	-	-
DB lunges	2	20 paces each leg	50% 1RM	60 seconds
Single Leg Ball Squat	2	20	Bw or 50%1RM	60 seconds
Pull ups	2	As many as possible	Bw or 50% 1RM	60 seconds
DB Bench Press(SS)	2	20	50% 1RM	-
Stability Ball Pushups(SS)	2	10	bw	60 seconds
DB Curl to Military Press	2	15	50% 1RM	60 seconds
Dips	2	20	BW or 50% 1RM	60 seconds
Glute Bridge	2	20	BW	60 seconds
Crunches	2	20	BW	15 seconds
Plank	2	Hold 30s	BW	15 seconds
Bicycle Maneuver	2	15 touches to each side	BW	15 seconds
Flutter Kicks	2	30 seconds	BW	15 seconds
Warm up	5 minutes	-	-	-
50 yard sprint	-	6	-	60 seconds

Why Use The Beginner's Football Workout

The beginner’s football workout provides a solid foundation for future skill and strength work. This training routine is specifically designed to improve overall body strength, core strength, and body control. The workout is functionally integrated which is different from traditional workouts because it includes balance and stability training components. The workout will focus on multi-joint, compound exercises with a rep scheme that is designed for technique refinement and improving the endurance capacity of your muscles. The strength training portion of the workout will be followed by a brief sprinting session. This is designed to test and train the body’s capabilities in a fatigued state. This is crucial in football as fitness in the fourth quarter can be pivotal in determining who wins and losses.

Understanding the Beginner’s Workout

DB - Dumbbell

SS – Superset – do 1^st exercise, then do 2^nd exercise, then do the recommended rest period.

1RM – 1 repetition max – the most amount of weight you can do for 1 successful rep. If this number is unknown, then utilize enough weight to make it difficult to reach the desired number of reps

The beginner’s football workout displayed is for week one. This workout should be utilized for 6 weeks. The first two weeks, the workout should remain the same. Week 3 and Week 4 the athlete should increase the intensity by 5% of 1 RM for each exercise and add 1 rep to the sprints. For Week 5 the athlete should increase the intensity from week 1 by 10% of 1 RM for each exercise and add 2 reps to the sprints. For Week 6 the athlete should increase the intensity from week 1 by 15% of 1 RM for each exercise and add 4 reps to the sprints.

Final Thoughts on the Beginner’s Football Workout

By the end of week 6, you should be feeling a lot stronger, in better shape, and ready to progress to more intense workouts. It is important to allow the body to recovery between workouts and not to increase the weight you use too fast during this period. Beginners tend to gain strength quickly when starting a training program; however, the tendons may take longer to gain the strength needed to support the primary musculature. If the athlete decides to add too much weight too soon, there will be a greater chance of being injured. Hopefully you have gained some training insight with the beginner’s football workout, now get training!