Power Athlete, 2nd Ed. - Part 1: Football Off And Pre-Season S&C Program.

This program was designed for football players. Schools can adopt this program to help get you stronger, bigger, faster, and more flexible. Each workout is important to your success. Learn more!

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Building Strength

Building an effective strength and conditioning program for football requires analyzing your needs and objectives. Then choosing the exercises that will best help you on the field, it also offers unique opportunities for coaches who can look beyond normalcy and develop tradition.

Don't you think it's time for you aspiring football players to begin preparing for next season? And you wonder why some are better on the field than others. It's called dedication. Your dream is to be a dominant player on the field. To claim your turf you must push your limits in the weight room so you can push your opponents around on the gridiron.

Football
Push your limits in the weight room so you can push your opponents around on the gridiron.

The Power Athlete Football Program was designed for football players. This program has gained in popularity over the years; some high schools and small colleges have adopted this program. While most programs are based on maintenance, or only gaining during off-season prep, the Power Athlete Football Program is based on GAINING year round!

What will follow are many important steps you need to take to be successful. The Power Athlete Football Strength and Conditioning Program is designed to get you stronger, bigger, faster, quicker and more flexible. Each workout is important to your success.

The program is designed to improve you as a football player, not a weightlifter or bodybuilder. Our philosophy: Train the body to perform work for an undetermined amount of time so to be overpowering on the gridiron. This routine is based on a 4-day per week training regimen, using percentages of your 1-Rep Max in main lifts listed in the routine.

After each 4-week interval re-test your 1 rep max.

1 REP MAX CALCULATOR
Weight Lifted Reps
Results
1 RM

Rules

  • All players will wear their school football colors or school attire during designated lifting and running periods! No other school attire should be worn during this time. Get some pride when you workout.
  • No street clothes or boots.
  • If you do more than what you are asked in this program you run the risk of NOT gaining.
  • You are ALL football players. So, if you are a 180-pound linebacker or a 200-pound lineman: GET INTO the weight room. You should be training your butt off to get bigger and stronger. At the completion of this program you should be a 200-pound linebacker, faster sideline-to-sideline and stronger or a 225-230 pound lineman who will be pushing people all over the field.
  • Clean-up and strip weights after you're done.
  • If the passion to perform better in football is not in you, then you do NOT belong in the weight room or doing this program.
  • If you are injured you are not exempt from doing your workouts. If you cannot walk you will train your upper body - If you cannot use your upper body then you will train your legs. I will not help those who do not help themselves.
  • Determine your strength level or (1 rep max) for the recommended exercises.
  • Use warm-up weights steadily, do not immediately go into the percentage poundage's.

RELATED ARTICLE
How Can A Football Player Improve Performance In The Off-Season?
Our forum members put together some great off-season advice in addition to some great training routines for those who are truly dedicated!
[ Click here to learn more. ]

Lifting Techniques (Videos)

The Squat

Watch The Video - 0:21



Flexibility

Flexibility is a key component in avoiding injury, by increasing the joint's range of motion. It is also a factor in increasing strength and speed. There are two types of stretching, dynamic and static.

Dynamic Stretching:

    Dynamic stretching involves exercises that require movement, usually some sort of bouncing. These tend to be better suited for warming up rather than increasing flexibility. In order to increase long-term flexibility, static type stretching is better suited.

Static Stretching:

Static stretches should be held for a period of 20-seconds. You should attempt to stretch as far as possible without any pain. Do not force stretches or have a partner push you through your stretches this can result in injury. Your stretching should be done systematically similar to your approach to any type of training. For your stretching program to be successful you must work at it. On the following is a variety of stretching exercises that you may choose from.

PNF Stretching:

Another type of static stretching is called PNF (proprioreceptive neuromuscular facilitation) stretching. This stretching must be done with a partner. The athlete should assume the stretch position and hold it for 6-10 seconds.

After the 6-10 seconds the partner will apply force to hold the athlete in his stretch position, the athlete should try to overcome this force and be held in an isometric contraction. This pattern should be followed for 3 cycles and the athlete should increase the stretch for each one. .

Remember, utilize the static type stretches, only stretch when warm and make flexibility one of your goals.

RELATED ARTICLE

[ Click here to learn more. ]
Why There Is No Such Thing As A Good Or Bad Stretch!
So, are there only good stretches and bad stretches? Is there no middle ground? Let's put an end to the confusion.
Author:
Brad Walker

Speed, Quickness & Agility Program

When you start talking about SAQ training, there are several things that come into play, such as form, building strength, raising work capacity, recuperation, exercise selection and rotation of those exercises to avoid adaptation, and of course, speed work. So, to begin developing these tools you should first strength train the lower body for at least 3 months specializing in core work then hips, quads and hamstrings.

Here are just some of the exercises you will be doing for strength training the lower body:

Now, most commercial gyms/fitness centers do not have a Glute-Ham or a Reverse Hyper machine so I'll try and show you a couple exercises that will only imitate the exact functions of these machines. Let's get started.

Plyometric Drills:

To build SAQ explosiveness you should train for the specifics of football and your position. As you do the strength work, you should also begin doing plyometric routine too (jumping) and some changing direction jumps too. The running program has been designed to accomplish several goals that apply specifically to football.

The areas that are incorporated are form, speed work, conditioning and plyometrics . A description of drills will be supplied for each aspect of the running workouts. For the first six weeks the running will be done two times per week; while the last six weeks, running will be done three times per week. These workouts should not take more than one hour to complete. If scheduling is a problem, running days can be combined with lifting days. It is important that you wait about 2-3 hours between these workouts.

  • Assorted Plyometrics

    Plyo 1 - WMV
    Plyo 2 - WMV
    Plyo 3 - WMV
    Plyo 4 - WMV
    Plyo 5 - WMV
    Plyo 6 - WMV
    Plyo 7 - WMV

Medicine Ball Exercises:

Catching and throwing of medicine balls can also be used to develop arms and upper body explosiveness. These are just a few to get you started for the upcoming spring practice.

Cap Barbell Medicine Ball

Cap Barbell Medicine Ball

CAP Barbell's rubberized Medicine Ball is a classic fitness tool that has been used for decades to develop strength, coordination and endurance.


Take them slow and work your way up into the movements doing them quicker and faster. Some of the exercises that can be done are as follows:

Medicine Ball Pushups.

Football Off-Season Strength Program

This program is designed and incorporates multiple joint exercises, implements explosive training movements, utilizes the progressive overload principle with also a splash of periodization forged into a split routine.

Each module will last four weeks. These phases will constitute a cycle. At the end of each cycle you should get tested or test yourself to determine your improvement or possible areas you might need more work on.

There are also many goals that MUST be obtained during the off-season strength and conditioning program, first and foremost the need to increase the players lean body weight. The following are all standard. First to increase your strength, increase your speed, increase your stamina, and build confidence.

Power Base Program (Week 1 -2)

Monday/Thursday:

  • Hang Clean (50% of 1RM): 3 x 8 (example: 3 x 135 x 8)
  • Flat Bench Press (50% of 1RM): Bar x12, 1x 8, 3 x10 (example: bar x 12, 135 x 8, 3 x 185 x 10)
  • Medicine Ball Drills
  • Incline D.B. Bench Press: 2 x 20 (example: 2 x 65 x 20)
  • Dips 3x 10
  • Hammer Curls 3x 8
  • Crunches/Russian Twists 2 x 15
  • Four Way Neck

Recovery Day (Wednesday)

Tuesday/Friday:

Hurdle Jump Hurdle Jump Hurdle Jump
Hurdle Jumps
Watch the video here.

SAQ (Speed Agility Quickness) Program

Saturday (Weeks 1-2):

  • Warm-up Jog- 1 Lap
  • Form Running Drills, Including:

    High Knees- 2x10 Interval- 45 seconds - Windows Media - MPEG
    Butt Kicks- 2x10 Interval- 45 seconds - Windows Media - MPEG
  • Stretch

Power Base Program (Week 3-4)

Monday/Thursday:

  • Hang Clean (60% of 1RM): 3 x 6 (example: 3 x 135 x 8)
  • Flat Bench Press (60% of 1RM): Bar x12, 1x 8, 3 x 8 (example: bar x 12, 135 x 8, 185 x 6, 3 x 200 x 8)
  • Medicine Ball Drills
  • Incline D.B. Bench Press: 3 x 10 (example: 3 x 75 x 10)
  • Dips 3x 10
  • Hammer Curls 3x 8
  • Crunches/Russian Twists 2 x 15
  • Four Way Neck

Recovery Day (Wednesday)

Tuesday/Friday:

  • Back Squat (60% of 1RM): 3x 8 (example: bar x 12, 135 x 6, 185 x 6, 3 x 200 x 10)
  • Bench jumps or jump over 12or18inch hurdles (Hurdle Hops) or boxes: 3 x 10
  • Split Jerk (55% of 1RM): 3 x 3 (example: bar x 12, 115 x 3, 3 x 165 x 3)
  • Bar or D.B. Shrugs: 2-3 x Rep Failure
  • Step-ups: 2 x 10 (Each leg)
  • Straight Leg Deadlift or Hyperextensions: 3 x 15
  • Calf Raises: 2-3 x 12-20
  • Crunches/Russian Twists 2 x 15

SAQ (Speed Agility Quickness) Program

Saturday (Weeks 1-2):

  • Warm-up Jog- 1 Lap
  • Form Running Drills, Including:

    High Knees- 2x10 Interval- 45 seconds - Windows Media - MPEG
    Butt Kicks- 2x10 Interval- 45 seconds - Windows Media - MPEG
  • Stretch

Power Base Program (Week 5-6)

Monday/Thursday:

  • Hang Clean (65% of 1RM): 3 x 3 (example: 3 x 185 x 3)
  • Flat Bench Press (70% of 1RM): Bar x12, 1x 8, 1x6, 5 x 5 (example: bar x 12, 135 x 8, 185 x 6 5x200x5)
  • Medicine Ball Drills
  • Incline D.B. Bench Press: 3 x 6 (example: 3 x 80 x 6)
  • Dips 3x 10
  • Hammer Curls 3x 8
  • Crunches/Russian Twists 2 x 15
  • Four Way Neck

Recovery Day (Wednesday)

Tuesday/Friday:

  • Back Squat (65% of 1RM): 3x 8 (example: bar x 12, 135 x 6, 185 x 6, 3 x 200 x 10)
  • Bench jumps or jump over 12or18inch hurdles (Hurdle Hops) or boxes: 3 x 10
  • Split Jerk (60% of 1RM): 3 x 3 (example: bar x 12, 115 x 3, 3 x 135 x 5)
  • Bar or D.B. Shrugs: 2-3 x Rep Failure
  • Step-ups: 2 x 10 (Each leg)
  • Straight Leg Deadlift or Hyperextensions: 3 x 15
  • Calf Raises: 2-3 x 12-20
  • Crunches/Russian Twists 2 x 15

SAQ (Speed Agility Quickness) Program

Saturday (Weeks 1-2):

  • Warm-up Jog- 1 Lap
  • Form Running Drills, Including:

    High Knees- 2x10 Interval- 45 seconds - Windows Media - MPEG
    Butt Kicks- 2x10 Interval- 45 seconds - Windows Media - MPEG
  • Stretch

Power Base Program (Week 7-8)

Monday/Thursday:

  • Hang Clean (75% of 1RM): 3 x 2 (example: 3 x 135 x 8)
  • Flat Bench Press (80% of 1RM): Bar x12, 1x 8, 1x6, 3 x 5 (example: bar x 12, 135 x 8, 3 x 185 x 10)
  • Medicine Ball Drills: (see video)
  • Incline D.B. Bench Press: 2 x 20 (example: 2 x 65 x 20)
  • Dips 3x 10
  • Hammer Curls 3x 8
  • Crunches/Russian Twists 2 x 15
  • Four Way Neck

Recovery Day (Wednesday)

Tuesday/Friday:

  • Back Squat (80% of 1RM): 3x 10 (example: bar x 12, 135 x 6, 185 x 6, 3 x 200 x 10)
  • Bench jumps or jump over 12or18inch hurdles (Hurdle Hops) or boxes (video): 3 x 10
  • Split Jerk (70% of 1RM): 3 x 5 (example: bar x 12, 115 x 3, 3 x 135 x 5)
  • Bar or D.B. Shrugs: 2-3 x Rep Failure
  • Step-ups: 2 x 10 (Each leg)
  • Straight Leg Deadlift or Hyperextensions: 3 x 15
  • Calf Raises: 2-3 x 12-20
  • Crunches/Russian Twists 2 x 15

SAQ (Speed Agility Quickness) Program

Saturday (Weeks 1-2):

  • Warm-up Jog- 1 Lap
  • Form Running Drills:

    High Knees- 2x10 Interval- 45 seconds - Windows Media - MPEG
    Butt Kicks- 2x10 Interval- 45 seconds - Windows Media - MPEG
  • Stretch

Testing

At the End of Each 8 weeks do TESTING: Power Tests (1 Rep Max) & SAQ Tests

Power Base Program (Week 8-12)

Basically re-do above program with new 1RM numbers

Monday/Thursday:

  • Hang Clean (50% of 1RM): 3 x 8 (example: 3 x 135 x 8)
  • Flat Bench Press (50% of 1RM): Bar x12, 1x 8, 3 x10 (example: bar x 12, 135 x 8, 3 x 185 x 10)
  • Medicine Ball Drills
  • Incline D.B. Bench Press: 2 x 20 (example: 2 x 65 x 20)
  • Dips 3x 10
  • Hammer Curls 3x 8
  • Crunches/Russian Twists 2 x 15
  • Four Way Neck

Recovery Day (Wednesday)

Tuesday/Friday:

  • Back Squat (50% of 1RM): 3x 10 (example: bar x 12, 135 x 6, 185 x 6, 3 x 200 x 10)
  • Bench jumps or jump over 12or18inch hurdles (Hurdle Hops) or boxes (video): 3 x 10
  • Split Jerk (50% of 1RM): 3 x 5 (example: bar x 12, 115 x 3, 3 x 135 x 5)
  • Bar or D.B. Shrugs: 2-3 x Rep Failure
  • Step-ups: 2 x 10 (Each leg)
  • Straight Leg Deadlift or Hyperextensions: 3 x 15
  • Calf Raises: 2-3 x 12-20
  • Crunches/Russian Twists 2 x 15

SAQ (Speed Agility Quickness) Program

Saturday & Sunday (Weeks 8-12):

  • Warmup Jog- 1 Lap/Interval- 2 minutes
  • Form Running Drills, Including:

    High Knees- 2x10 Interval- 45 seconds - Windows Media - MPEG
    Butt Kicks- 2x10 Interval- 45 seconds - Windows Media - MPEG
    Carioca- 2x30 yards/Interval- 45 seconds - Windows Media - MPEG
  • Stretch

    Apply ALL of the above SAQ principles through Summer Pre-Season
    ALSO: Apply the above workout too using % from last max-out prior to end of school.

8 Week Pre-Season (Summer Running) Training

Rules:

  1. ALL will work out (4) DAYS PER WEEK - Monday, Tuesday, Thursday and Friday.
  2. Always perform Dynamic Warm-up before workouts and stretch after each workout.
  3. All workouts should be pursued with a high level of INTENSITY.
  4. This training program is broken down into a very simple percentage and rep scheme.
  5. This is the most important step. Only do the recommended number of repetitions that are indicated on your workout chart.
  6. Determine your strength level or (1 rep max) for the recommended exercises.
  7. Don't make your sets and reps so difficult that you bomb out early in the workout and get discouraged, or worse, you get weaker.

Summer Running Schedule

Week 1

  1. Warm-up
  2. Form - Run
  3. Speed Work
      High Knees- 2x10 seconds/Interval- 45 seconds - Windows Media - MPEG
      Butt Kicks- 2x10 seconds/Interval- 45 seconds - Windows Media - MPEG
      Buildups- 4x60 yards/Interval- 1 minute
      Takeoffs- 4x10 yards/Interval- 30 seconds
      Sprint- 2 Gassers/Interval- 2 minutes
      5 x 100 yds at 15 secs -- 90 sec. rest in between
      10 x 50 yds at 8 sec -- full recovery in between
      20 x 30 yds at ? speed -- full recovery in between
  4. Stretch 10-15 min.

Week 2:

Day 1:

  1. Warm-up
  2. Form - Run
  3. Speed Work
    1. Skilled Positions
      1 x 440 yds at 87 secs -- 90 sec. rest in between
      5 x 220 yds at 40 secs -- 2 min. rest in between
      5 x 100 yds at 15 secs -- 60 sec. rest in between
    2. Linemen
      5 x 100 yds at 15 secs -- 90 sec. rest in between
      10 x 10 yds at full speed -- full recovery
  4. Stretch 10-15 min.
    • *Skilled Positions

      *Lineman

Day 2:

  1. Warm-up
  2. Form - Run
  3. Plyometrics (see plyometric drill section)
  4. Stretch 10-15 min.

Week 3:

Day 1:

  1. Warm-up
  2. Form - Run
  3. Speed Work
    1. Skilled Positions
      4 x 220 yds at 36 secs -- 2 min. rest in between
      8 x 100 yds at 14 secs -- 60 sec. rest in between
      4 x 50 yds at ? speed -- 60 sec. rest in between
    2. Linemen
      5 x 100 yds at 15 secs -- 90 sec. rest in between
      5 x 60 yds at ? speed -- full recovery
      10 x 30 yds at full speed -- full recovery
      20 x 10 yds at full speed -- full recovery
  4. Stretch 10-15 min.
    • *Skilled Positions

      *Lineman

Day 2:

  1. Warm-up
  2. Form - Run
  3. Plyometrics (see plyometric drills section)
  4. Stretch 10-15 min.

Week 4:

Day 1:

  1. Warm-up
  2. Form - Run
  3. Speed Work
    1. Skilled Positions
      2 x 220 yds at 35 secs -- 90 sec. rest in between
      8 x 100 yds at 13 secs -- 60 sec. rest in between
      10 x 50 yds at ? speed -- 60 sec. rest in between
    2. Linemen
      5 x 100 yds at 15 secs -- 90 sec. rest in between
      5 x 60 yds at ? speed -- full recovery
      10 x 30 yds at full speed -- full recovery
      15 x 10 yds at full speed -- full recovery
  4. Stretch 10-15 min.
    • *Skilled Positions

      *Lineman

Day 2:

  1. Warm-up
  2. Form - Run
  3. Plyometrics (see plyometric drills section)
  4. Stretch 10-15 min.

Week 5:

Day 1:

  1. Warm-up
  2. Form - Run
  3. Speed Work
    1. Skilled Positions
      5 x 100 yds at 13 secs -- 60 sec. rest in between
      8 x 60 yds at 8 secs -- 60 sec. rest in between
      10 x 20 yds at full speed -- 60 sec. rest in between
    2. Linemen
      2 x 100 yds at 15 secs -- 90 sec. rest in between
      4 x 60 yds at ? speed -- full recovery
      10 x 30 yds at full speed -- full recovery
      10 x 10 yds at full speed -- full recovery
  4. Stretch 10-15 min.
    • *Skilled Positions

      *Lineman

Day 2:

  1. Warm-up
  2. Form - Run
  3. Plyometrics (see plyometric drills section)
  4. Stretch 10-15 min.

Week 6:

Day 1:

  1. Warm-up
  2. Form - Run
  3. Speed Work
    1. Skilled Positions
      5 x 80 yds at 10 sec -- 60 sec. rest in between
      8 x 50 yds at 7 sec -- 60 sec. rest in between
      12 x 15 yds at full speed -- 60 sec. rest in between
    2. Linemen
      2 x 80 yds at 12 sec -- 90 sec. rest in between
      6 x 50 yds at ? speed -- full recovery
      6 x 30 yds at full speed -- full recovery
      10 x 10 yds at full speed -- full recovery
  4. Stretch 10-15 min.
    • *Skilled Positions

      *Lineman

Day 2:
  • Rest

Week 7:

Day 1:

  1. Warm-up
  2. Speed Work
    1. Skilled Positions
      3 x 150 yds at 25 secs -- 60 sec. rest in between
      10 x 100 yds at 15 secs -- 60 sec. rest in between
      10 x 35 yds at full speed -- full recovery
    2. Linemen
      10 x 80 yds at 12 secs -- 60 sec. rest in between
      10 x 30 yds at ? speed -- full recovery
      20 x 15 yds at full speed -- full recovery
  3. Stretch 10-15 min.
    • *Skilled Positions

      *Lineman

Day 2:

  1. Warm-up
  2. Form - Run
  3. Speed Work
    1. Skilled Positions
      5 x 30 yds at full speed -- 30 sec. rest in between
      6 x 60 yds at :08 sec -- 60 sec. rest in between
      3 x 100 yds at ? speed -- (hold form)
    2. Linemen
      20 x 10 yds at full speed -- 30 sec. rest in between
      8 x 30 yds at ? speed -- full recovery
      5 x 60 yds at :09 sec -- full recovery
    • *Skilled Positions

      *Lineman

Day 3:

  1. Warm-up
  2. Plyometrics (see plyometric drills section)
  3. Stretch 10-15 min.

Week 8:

Day 1:

  1. Warm-up
  2. Speed Work
    1. Skilled Positions
      10 x 100 yds at 14 secs -- 60 sec. rest in between
      8 x 60 yds at 10 secs -- 60 sec. rest in between
      10 x 30 yds at full speed
    2. Linemen
      10 x 80 yds at 12 secs -- 60 sec. rest in between
      10 x 30 yds at ? speed -- full recovery
      20 x 10 yds at full speed -- full recovery
  3. Stretch 10-15 min.
    • *Skilled Positions

      *Lineman

Day 2:

  1. Warm-up
  2. Form - Run
  3. Speed Work
    1. Skilled Positions 5 x 35 yds at full speed -- 30 sec. rest in between
      6 x 55 yds at :07 secs -- 60 sec. rest in between
      3 x 100 yds at ? speed -- (hold form)
    2. Linemen
      15 x 15 yds at full speed -- 30 sec. rest in between
      6 x 25 yds at ? speed -- full recovery
      4 x 50 yds at :09 secs -- full recovery
    • *Skilled Positions

      *Lineman

Day 3:

  1. Warm-up
  2. Plyometrics (see plyometric drills section)
  3. Stretch 10-15 min.

PLEASE NOTE: Any questions or if you need to replace a exercise with one already in the routine contact me for the best one to use in your individual case. If you prefer a more personalized routine by position please email me at behind_the_iron@yahoo.com for details.

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