Introduction

So you have finally decided to play football or maybe you’re just starting out but are committed to being a better football player, 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 and traits to become a high caliber football player. With this beginner’s football workout, you will be building a solid foundation for future success on the field.

Explanation

The beginner’s football workout, as mentioned above, is designed to improve a wide variety of skills and provide a strong foundation for future skill and strength work. This training routine is specifically designed to improve overall body strength, core strength, body control, and all skills related to speed. This is a highly integrated workout which is very different than the traditional workouts people traditionally relate to football. The workout will focus on multi-joint, compound exercises that focus on learning the required technique of the lift and endurance capacity of the muscle. 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.

The Beginners Football Workout

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 adapt and not progress too fast during this period. The reasoning behind this is that the beginners will tend to gain strength quickly and will want to add more and more weight; however, the tendons in the muscles take longer to catch up. If the athlete decides to add too much weight too soon, he / she will have a greater chance of being injured. Hopefully you have gained some training insight with the beginner’s football workout, now get training!