Strength Training for Football
Short Description
training for football that will get you to the colliegiate level if you stuck with it....
Description
Contents
hrsd d€ Author 5 E esdedgrnents
vii
IAIT I MAXIMIZING YOI'R STRENGTH POTENTIAL (lapa.r 1 Sbength Concerne for Football Tel Body ShenSth 3 loLing Up 4 Cfryr.r 2 Strength-Tr.ining Guidelines Str€ntth kotlesB 5 lh€ ProgramCyde 6 CI$ing a Lifting Routine 5 S&y Guidelines 7
1
tr xiii
t 3 Designing Your Own Ptogram O4t Determining Your Sh€ngth l€vel 9 S€ning C,oals 10 6.pter 4 Stading You Progtam Trainiry Cycles 11 Recordint Youl Workout 12 Testing 14 Modifying Your Workout 15
11
TART II TIIE YEARLY WORKOUT PLAN Ch.Pter 5 Off-Season I workout Workout Goals 21 Workout Charts 21 Test Week 36
19
CIEpter 5 Off'Se.9on Il Wotkout wo*out Goab 37 workout Charts 37 Test we€k 52
27
a Chapter 7 PresedsonWorkout Workout Goals 53 Workout Charts 53 Test W€ek 68
Chapter 8 In-SeasonWorkout WorkoutGoals 69 Workout Charts 59
69
Part III Shength-Training Exeiciees
77
Chapter 9 Core Exercises BenchPrcss 79 Inclinehess 81 Behind-the-NeckPress 83 BackSquat 84 L€8 Press 86 DeadLift 87 WalkingLunge 89 High Pull 91 PowerOean 92
79
Chapter 10 Auxili.ry Exetcis€s Neck Manual ResistanceExercises 97 Neck Vadable ResfutanceMachine Exercises 100 Alternate lncline Dumbbell Presses 102 Dumbbell Flys 103 Bicep Curls 1M T cep Extensions 105 Dips 106 Wrist Curls 107 Bent-OverRows 108 Shoulder Shrugs 109 BackRaises 110 Sit-Up Crunch 111 Oblique Twists 112 Let Extensions 114 Let Curls 114 Standing Heel Raises 115
97
Appendix A Stength-Training PercentategTable Appendix B Core ExerciseW€itht Progr$sion Chai Appendn C Auxiliary ExercfueW€ight kogegsion Chart Appendix D Pfrsonal Best ConversionChart
7t7 119
Glossary
127
725
Foreword \,,f
IVIu.h
or ou*u...*
in the football program ai th€ University of T€nnesseecan be tracedto the fact that we are workrng with stronger and faster athletes-The man t€hind our strength program is Bruno Pauletio Bruno hasb€en instrumentalin our footballplosram for 15 years. Sincehis addition to our statt ;s the strength and conditioning coach, we have seen great imProvement in the stfength, fleibility, .1!,rlrt\qLrclne...andur erallc"ndirtoningol our in muscLrldr pLrers fhe gcneral 'mProvement and lhe numbcr redLrce ,rrergth ha. al-o helped seriousnessof injuies. o r football players ar€ involved in ayear-round rLeight training program, much like the one
presentedin this book. I am convinced that this program has mad€ each member of our team a better Player and has Siven us a stronSerteam Now Biuno Pauleitois Plltting his exP€rtis€mto prin! to help other footballPlayersPerform better' ihe pr"erjrn pre.entedin thi* bool can be indrridualTedfoi erer} pla)er- it . de'i8nedlo helP you make improv€ments where you need them most. By fo owing this Plogram you should in creaseyour total body strength, a basicfirst st€P to becoming a better football Player' Johnny Majors Head Football Coach University of Tennessee
Aboutthe Author
B runoPauLttois a nationally recognized authority in strength and conditioning education and a fomer Ollanpian. In his various capacities as president of the National Strength and Conditioning Association and strength and conditioning coach at the University of Tennessee, Knoxville, Pauletto realizes that strength trainint is much more than pumping kon. It is a wel?lanned, strstematic process designed to improve total body strength.
Pauletto holds an MS in physical education with an emphasis in exercise physioloty ftom the University of Tennessee, lhoxville (UTK). He is a certified strength and conditioning specialst aJld a member of the National Football Coaches Association. He has also coordinated strength-training programs for men's varsity a* etics at UTK and conducts annual strength clinics thmuthout the United States.
Preface T-.| .!--l, rrirB my lq
leJr. d. :.:ih nnd condittuningcoachat the University . r.nc5see,I have had thc privilegeand oppor ' :r i., coachse\.eralIootball plaven who have .rn to treat successin the NFL. I have seen : -. r $ ell-plannedsir€ngth-trainingprogramhas ':.Edthem to rea.h high lelels of performance. :.lghout my coachin8career,I have developed .trr round strcngth trainin8 pfogra for fooi ._i l pl.yers and nor! have put ii on paper for vou .1se.I have found this pr%ram tobe very effec : . r in irainint my players and hope you l\'ill be ::1. to use it to become a better football player. This book s,as $ dtten for you, the football : i!.r lt containsthe jnformationyou needto per'.,rnr a safeand efficientstrength program to help i.ru plav better. Whether !o!r pla)' football at ihe Lrnrorhigh,high school,or collegelevel,thisbook ..rn help you. 5trength training is much more than jusi pLrmpin8iron." It is a well-planned,systematic processdesignedto improve total body strength. | .,, a- d {".ngh s ill ma\e)ou,unfa-r!'.j, mp higher, and tackle lvith morc force. It will also reduce your chanceof nrjury. This book not only explahs rvhat you need to do but also takes you siep'by'step throuSh a full Ihe book is divided into vearof specific 'vorkolts. I'art I, "Maimizing Your Strength lbtential," opens with chapter 1, "Strength Concerns for Football," r!hich discussesthc importance of strength for football pla_""els. It also address€sihe relationship of dilferent playinS positions and their .pe. iJic .rren8$ requi,Fmenr..lhe fa(r.r- in volv€d in increasingmusclemass(bulking up) .ue also explained. Chapter 2, "Strength Training Cuidelines," contains inJormaiion },.ouneed to kno$' before you
betin your prograrn.Readthis chapterthorough ]y as ii rvill make thc rest of ihe book easier to Chapter 3, "Designing Your Ou,n I'rogram," .lrou. yuu I'r r,' e\ nlLrnle vour presenr'rr 18rh level and ho$ to set starting lveightsfor eachex ercise.This chaptcr also erplains the importance of seiting and reachingyo1lrgoals,r{'hichare basic to an), successfulweight program. Chapter 4, "Siarting Youl I'rogram," explains eachtraining cycle,its approximateduration, and its purpose.Thischapts alsoincludesinstructions for completingyour n'orkout plan using the charts in this book. A sectionon testinStells you holv io determine if you've met your Soals.The chapter ends $'iih information io help you iJ vou fall short of r€aching your goals. Part II, "The Yearly Workout Plan," consistsof chapters 5, 6, 7, and 8. Thesc chapters provide charts for vour daily iraining logs for the entire vear. Ea.h day's log sho$'s the exercisesto be donc, the number of setsand reps, and how hea\,y ),ou should lift. Boih a split routine (liJt4 days per week) and a iotal-body routine (lifi 3 days per $eek) are presented.You choosethe routine that works best for you. lhe iFird p.'rl of !he b,'t'k. slrenEth.lrdinrnt F.crci.L-. ir de\,,red entirel\ to lhe e\ercr"p. you'll be doing. Chapter 9 shoR'sthe core exercises$ith photographsand basicinstructionsfor how to do drem con€crly Chapter'10givesinsh'uctiun. fo- h^$ .o do rhF du\ilijry e\er(i.e\ The appendixescontain the chats you will need to modify the program to suit your strentth level: a strength+raining perc€ntagestable, cor€ and auailiary exerciseweiSht progression tables, and a personal best conv€rsion chart. The glossary at the end of the book defines terms that you may not be familiar $,ith.
StrengthConcerns for Football A fL. v,,u sel Ino., a ' : r .r has to be strong. If your opponeni . - : r.r11,speed,and conditionin8 but vou -- : ::nth stronger,you rvill be superior on :
:: \ nu mightnot know is ho{ togetthe .rt tsJnr oul uf)ourwo4out-. t\er) : :1,gran1 needs a plan and a toal. This . : .. lou a plan for a full ]'ear of $,orkorts . : ru how to erecuteit to reachyour goals. : : : i ::::ng vourselfto inprovement and follorv . -L,dell'le. vuu nill ree \ou bod\ ger .' -, ,' -.
, ::.engthen your trody to improve your but strengthalsoreducesihe chance -_.r.ce. The better preparedyour body is to run, -I rd,llp. rhFluh er \ uur, hrn.e of iniur). :, \ dri,,u.$.rv- lo tet .fronger \one 15 -:eh beiter than the oihers.The training pro.\ercises, sets,repetitions,ioads)I suggest :: I have found to be effective.Your genetic : . 1d moti\Jrion\\ill be tl.e de(idrn8rd,. ho( shong you get.
TOTATBODYSTRENGTH The pfogram presented here is designed to impruvc ) our rutdlhody slrenglh.l\h;cheverpo.itjon y.u pidy lotdl bodv \trengh i\ ne(e--dry \ ou nriShrlhink rhdrhecau-eyou plavr pdni,uldrp. sition, your strength program should differ rrom that of an athletel'!'hoplays another postion (Ior exampl€, quarterbackvs. offensive line). This is partly true; lei me explain. Before doing specilic exercises or specialtraining,you needsevcraiyears of basic strength,iraining exp€rienceand good overall strentth. Position-specifictraininS will be of little help other*'ise. The program in this book wil developthat basicoverallstrenSththat all football playcrs need, ie8ardlessof position. If you have b€en strcngth training for several years and your body is well developed, you can add some position-specificexercisesto yourbasic proSram. The workout pates of this book have spacesfor you and your coachto add specilicexercisesthat you think ar€ impoitant to your needs.
Although strengthtraininSimprovesyoul Physical ability to play your position, it does not imProve your skitl-Practiceis the key to improvingthe skill jtself. For example,a strongerarmcan helP a quar' terbackthrow harderand farther,but only through practicecan he develop the precisionand ProPer erecution necessaryto complete the passes.
BUI.KING UP l^ hen muin8 the core e\ercis; weight proqre<
8
-x
10
-x
8
-x
10
-x 6 -x
2 (92Yol
-x
-x8
-x 8
-x6
-x 6
-x
10
-x
-x
8
-x 8
10
10
6
-x 8 -x 6
-x8
-x 8
-x 8
-x6
-x 6
-x 6
-x_x_
Additional exercises:
41
Off-Season II
Split Routine Thursday6
Date: Exercise
Benchpress
Week I
Week 2
_x
10
-x _x
10 10
_>
10 (@9o)
-x -x8
10
-x
_x
10
-x
10
-x
10 (myo) _x
-x _x
10 10
-x
10
BenFoverrows _^
10
Shoulder shruts
Bicepcurls
-x _x8
_x
_x
-x 5
_x5
-x 4 8 (70%) _x
_x4
8
-x _x
W€ek 5
_x8
-x Inclinepress
10
Week 4
-x 8
-x 8 -x
Week 3
10
-x -x 8
-x 5
-x 3 6 (75%) _x 6 (78%) -x 8 (-3 0 ) _ x 8 ( 3 0 ) -x 8 (- 30) _x 8 (- 30) -x
6 (- 20)
10
10
_x
10
_x -x 8
-x
-x 8 (5280) I _x
-x 6 8 (s5%) _x
-x
10
-x
10
_x
-x
10
-x 6 (60%0) 6 -x 10 -x
-x
10
_x8
-x
10
-x
10
_x8
-x
10
-x
10
-x _x
10 10
-x
10
-x _x8
-x
10
_x
10
-x
10
_x8
_x
10
-x
10
-x
10
_x
10
-x
10
-x
10
-x
10
-x
_x
10
-x
10
-x _x8
8
10
8
_x_ _x_
Additional exercises:
10
-x 8
-x 8
Dips
a
10
-x
s (82%) 6 (- 20)
6 (520,6, 10 8
-x 8 10
-x
10
-x 8 -x 8 -x -x 8 -x 8
10
Off-Season II Split Routine Thuredaye(continued) Date: Erercbe
Week 6
Benchpress
-x
10
-x8
Inclinepress
W€ek 7 -x -x8
-x 8
-x 8
-x 5
-x 5
-x
5 (&5%) -x 5 (- 20) -x
4 (88%) -x 5 ( 2 0 ) -x
3 (90%) -x 5 (- 30)
-x
5 (- 20) -x
s (- 20) -x
5 (- 30)
-x
10
-x
10
10
-x
8
-x8
-x
6
-x3
10
-x
-x
Bent-overrcws -x
-x 3
-x -x 8
10
10
-x
2 (92%)
10
-x 8
5 (ru%) -x
3 (75%)
x8
8 10
10
-x
-x
8
-x8
-x 8
-x
8
-x6
-x 6
-x
10
-x
-x
8
-x8
-x8
-x
s (68%) -x x8
xd
Week 10 Test w€€k
x10
-x
-x
Dips
10
3
"
Bicepcurls
-x
Week9
-x
x 5 (55%) -x Shoulder shrues
10
W€ek8
10
-x
-x
10
10 x8
-x 6
-x-
Additional exercises:
43
Off-Season II Split Routine Fridays Date: Exerciee Back squat
Week 1
Week 2
-x
10
-x
10
-x
10
-_x
10 (5s%)
-x
8
-x _x
5
.-x8 -x8 -x8 8 (58%)
--x6 Leg curls
Back raises
Neck reslstance Sit-upcrunch
_y10
_x
-x8
_X8
10 -x ---x 8 _x6
-x
5 (6s%)
-x
6
8
-x 8
--x 6 8 (60%) _x 6 (65%) --x _xg -x 8
-x
5
-x
s (68%) _x
_x6 --x 6
-X6
_X 5
-x
10
-x _x
10 10
_x
10
_x
10
_x
10
_x
10
10
_x
10
-x _x
10
_x
10
-x
10
-x -v
10
x10
-x - x4
_x
-x5 10
10
-_x
-x 5
10
_x_
Week 5
-x 8
_x
Additional exercisesi
44
--x8
5 (60%)
Walking lunge (eachI€
W€ek 4
10
-i
-x Power clean
Week 3
- x5 _x
5
- x5 _^
-x 5 . -x 4
4 (72%) _x
5
---x -x _x
10
5
-x
5
-x 5 l0
10
-x
10
-x
10
-x
10
-x 8 -x _x
10 8
-x 8 -x -x 8
4 (75%)
-x
_x
10
-x _x8
8
-x
10
i in
10
6 (68%)
-x 8 -x 8
10
-x
10
-x
8
Off-SeasonII Split Routine Fridayg (continued)
tu: We€k 6
kris€ id
squat
-x
10
-x8
Week 7
-x -x
10 8
W€ek 8
W€ek9
-x
10
-x
-x
8
-x 8
Week 10 T€stwe€k
10
-x6 -x
-x5 6 (nYo) -x
-x
5
-x
5
-x6 Powerclean
-x
5 (7s%) -x
-x5
-x 5
Backraises
-x 3
-x 3
-x
3 (8090) -/.
-x
5
3 (82vo) -x
3 (8s%) -x
2 (govo)
-x 4
-x4
-x 4 -x 4
-x5 Leg curls
s (80%) -x 5
-x4 Walking lunee (eacnreg)
3 (8s%)
-x
10
-x
-x8
-x8
-x8
-x6
-x
10
_x -x8
-x8 -x
8
Neck res$tance
-x _x
10 g
Sit-up clunch
-x-
10
-x
10
-x 8 10
-x
10
-x
8
-x 6 -x8
-x 8
-xAdditional exercises:
45
Off-SeasonII Total-BodyRoutine Mondays Date: Exercise
W€ek L
Benchpress
-x
10
-x
-x
10
-x8
-x
10
Week2 10
Week3 -x
10 x8
x8
Week4 -x
Backsquat
x8
-x 8 -x 5
-x 5
8 (6solo)-x
6 (75%) -x 30) -x 8 ( 8 (- 3,0) -x -x
10
-x
10
)< 8
-x
10
8
-x Behind-th+. necl Dress '
-x 10 (5570)-x x 10
10
x10 x8 8
-x -x
10
8 (5s7o) -x 10 -x
-x8 x 10 (50Yo) x8 10 xlu
x8 -x
-x
8 (s5%) -x 10
-x
10 x10
x10
-x
10
-x
10
Bent-overrows -x
10
-x
10
-x
10
-x
10
-x
10
-x
10
-x
10
x10
-x
10
x10
-x
10
-x
10 x10
x10 -x
-x
10 x10
10 x10
-x
-x -x
-x
6 (6090)
8
10 8
x 6 (620/0) -x -x 8 -x
8
-x 8
-x
10
-x
x 10
-x
10
x10
-x
XI U
-x
10
x10
-x 8
-x
-x
10
-x 8
10 x8
-x 8
10
10 x8
-x 8
-x
10
-x 8
-x
10
46
8
6 (70Y") x10
8
-x
Additional exercis€s:
10
-x
10
x_
x5
8 (58olo)-x
x10
-x
-x-
10
-x 8
8
x8
10
Sit-up crunch
6 (- 20)
-x 6
Obliquetwjsts -x Neck resistance
-x
5 (- 20)
x8
8 (s8o/o)-x
-x
Bicepcurls
10
3 x s l82oh)
x 8 (- 3 0 ) -x 8 ( 3,0) -x
8
10
x10
-x
-x I (50olo)-x -x
6 (78ob)
)< 8
-x 8
xlu
-x
-x
8
-x Shoulder shruss "
-x
-x
-x
x10
10
x 10 (ssolo)-x8 -x
Week 5
-x 8 10 10
-x
10
-x
8
-x
10
-x
8
Off-Season II Total-Body Routine Mondays (continued) Date: Exercise
Week 5
Benchpress
-x
10
-x
-x *x5
8
-x8
Week 7 10
-x3
W€ek 8 -x
10
-x
8
-x 8
-x
5
-x 5 _><
-x 2
s (85%) -x 20) -x6( 6 (- 20) -x -x -x
Backsquat
Week 9 x10
4 (88%) -x 3 (90%) x 5 (- 2 0 ) -x 5 ( 30)
x 10
-x
5 (- 20) -x 10 -x
xg
-x
8
2 x 2 (92qo)
5 (- 30) 10
-x 8
-x
10
-x
8
-x6 -x6
-x5 6 (7sok) -x 10 -x
-x Behind-theneck press
-x -x8
x6 Shoulder shruss
-x
x8 -x8
Bent-overrcws -x
10
10
10
-x -x 8 _x6
s (70%)
10
10
_.8 -x6
-x 6 10
-x
-x
10
-x8
-x _x8 -x6
Obliquetwists -x
10 x8 10
-x _\E
8
_x_ Additional exercises:
10
-x
-x _x8 -x 6 _x
10
10
10
_x8 8
-x 6 _x
-x6
-x 6
_x5
-x8
-x 8 _\6
_x8
-x-
-x_x_
-x_ _x_
_x_
_x_
_x_
\6 x-
10
-x 6
-x
_x _x6
-x 8 -x _x8
x 3 (75%) _\8
x6 10
-x -x 8 _x5
s (68%) _x
-x6
-x _x8
Sifup crunch
10
x8
-x8
Ne ck fes$tance
5 (82%)
-x _x8
-x8 Bicepcurls
5 (80ryo)_x
-x8 _x6
6 (65yo) -x 10 -x
-x
5 (77%) _x
_x6
8
Week10 Test week
Off-SeasonII Total-BodyRoutine Wednesdays Date: E:€rcise
Week 1
week 2
Week3
Week4
Power clean
-x8
-x 8 _x5
-x 8
5
-x5 5
-x _x
_X
5
5 (6590) _x
5
_x Incline press
Dead lift
Shoulder
Dumbbe nys
-r;.4n
e\tensions
O bliq uetwists
-x
10
_x
-x
10
_x
-x
10
_x
-x
10 (50%) -x
5
-x
5
-x
5
-x
a VBqo) _x
4 (80%)
-x
10
_x
10
-x
8
-x 5
s (70yo) -x 10 -x 10 -x 8 10 -x 8
s (751a)
70 (52o/o) -x -x
8
10
10
-x 8 -x 8
-x 8 8
-x
8 (5504)
-x
-x 8 8 (6070) _x
8 (62ok)
-x
10
10
10
_x
10
-x
-x
10
_x
10
-x 8
-x 8
-x
10
_x
10
-x
10 (50%) _x
-x 8 10 (520,6) -x
-x 8 8 (5s7o) -x
8 (58Yo) _x
8 (500,6)
-x
10
_x
10
10
-x
10
_x
10
-x
10
-x
_x
10
-x
10
-x
8
-x
_x
10
-x
8
10
-x
10
-x
8
-x 8
-x
10
-x
10
_x
10
-x
10
-x
10
-x
_x
10
-x
8
10
-x -x 8
10
10
-x _x
10
-x
10
-x 8
-x
8
_\
tu
_\
l0
10
ru
-x
_/
-x 8
_
l0
-x
10
-x 8 -x 8
-x
10
-x 8
_x
10
-x
10
-x 8
-x
8
t0
_y
l0
-x
10
-x
_x
10
-x
10
10
-x
10
-x 8
-x
8
-x
10
-x
10
-x
10
-x
10
-x
8
_.
y to
-x AdditionalexercGes:
lI
- x5 - x5
-x
-x -x 5
-x
_x Wrist curls
Week 5
10
_x
10
_x _x8 -x 8
10
-x 8
Off-SeasonII Total-Body Routine Wednerdayr (continued) Date: Erercfue
Week 6
-x5 -x3 Inclinepress
Week 7
Dumbbellflys
-x 5
-x 5
-x 5
-x4
-x 4
-x3
-x 3
-x
3 (85%) -x
2 (8890) -x
2 (:: up crunch
-x
10 .a
x 10 _)< g
-x 8
-x 6
-x 8 _x6
-x8
-x 8
-x
-x6
-x 6
x8 ::nding heel
8
x8
-x 8
x8
8
-x 8
-x6
x-
.\dditionalexercises: 63
Preseason Total-BodyRoutine Wednesdays Date: Exercise
Week I
Week 2
We€k 3
W€ek 4
-X E
-X 8
-x 5
_x5
-x
5
-x5
_x5 5 (50o/o)_x
-x Behind-theneck piess
Walking lunge (€achteg)
-x
10
-x _x
-x
10
_x8
-x _x
10
_x 8 10 (50o/o) _x
_t
6
-x
o
-x6 Dumbbellflys
Shoulder shruss "
Tricep
Leg curls
Wrist curls
_x
_x
10
_x
10
_x
10
_x
10
-x _x _x
10
_x
10
_x
10
_x
5
Week 5
-x
5
- x5
-x
4
- x4
-x s (70ok) _x
4 a (80%) _x
-x 3 4 (82%) _x
3 (85yo)
:10
10
-x
10
-x
10
-x
8
-x
8
-x
8
-x
6
-x
6
5
8
-x
-x
-x
8 (5so,6) _x
_x
6
_x
5
_x
10
8 8 (57qo) _x
-x 6 _x6
8 (600/0) _x
6 (62ok)
_x
5
-x -x
5 5
-x 5 _x
5
-x
10
_x
10
-x 5
_x
10
-x -x
10
-x
10
10
-x
10
10
-x
10
10
-x _x
10
10
10
-x
-x _x8
_x
10
-x
10
_x8
_x
10
-x
10
_x8
-x
l0
-x
10
_x
8
-x
10
-x
10
_x
8
-x 8
10
-x
10
-x
10
-x
10
-x
10
10
-x
10
-x _x8
10
_x
-x
8
_x
10
-x
10
-x
10
-x
10
-x
10
10
-x
10
-x _x
10
_x Additionalexercises:
-x 8 -x
_x8 8
-x 8
10
-x _x
8
-x
8
-x
8
8
10
Preseaaon Total-Body Routine Wednesdays (continued) Date: Exercise
Week6
Power clean
-x5
Week 7
Week I x5
Week 10 Test week
Week 9
- x5 x3
3
-x
-x 3
-x 3
-x 3
-x 2
\ 2/87%) Behind-thenecl Dress '
10
-x
x6
\ 2(o0%)
x: : fL
-! \ 2(o2%)
-x
10
-x
-x
8
-x 8
-)<
6
-x
10
-x
10 x8
-xb _x6
Walking lunee
_/
b(65%) _\
-x
5
-x5 10
-x -x8
Shoulder shrues
Tric€p ext€nslons
-x
-x
8
-x
10 Yd
"
5\7206)
10
-x
10
-x
8
-x
I
-x 8
10
-x
-x
10
-x
-x
I
-x 8
-x
8
-x 6
-x _x
10 g
-x
-x
x10
10
-x 8
10
-x
-x8 Additionalexercises:
10
-x
-x -x
10
-x
10
-x
8
x6
-x 6
x8
-x 8
-x 8
-x 6
-x 6
-x 8
-x 8
8
-x
10
-x 8 5
-x 8
-x8 lfrist curls
_/
-x 6
-x8 Leg curls
b(68%) _\5(70%)
-x 5
-x 4 _x 4
leac n Le g )
Dumbbellflys
5
6
-\ 6
Preseason Total-BodyRoutine Flidays Date: Ex€rcis€
Week 1
Back squat
-x
Week 2
10
x10
x10
-x 10 (60Yo)-x
-x
Week 4
10
-x
x10
x8
_x8
10
--x
Week3
5 3
x3
-x 3
B€nchpress
40)
8 (- 40) -x x 8 (-4 0 ) -x
8
x8
-x 5
x5
-x
5
x5
-x 5
x5
-x
5
-x 4
x4
-x
5 (6070)
-x
10
x5(6s%) -x
10
-x
4(680/0)
-x
10 x8
-x 8
-x
10
-x
10 (55o/ o-x) 8
Bent-overiows
)< 8
-x 8 x8
8 (60010)
x 10
-x
10
10
-x
10
x10
-x
10
x10
x10
-x _x8
-x
3 s (8070) 8( x5
-x x 4(70oh) _x 10
3 3(72ok) x10
_x8 x6
-x 8
x6 x 8 (6s%) -x x10 -x
10
6 (70v.) 10
- x8
-x 8 x8
-x
8
-x
10
x10
-x
10
-x
10
x10
-x
lu
x10
-x
10
-x
8
x8
Bicepcurls
x10
-x
10
x10
x8
-x
8
x 10
-x
10
x10
x10
-x
10
10
-x
10
x10
-x
10
-x
10
-x
10
x 10
-x
10
-x
10
-x
10
x10
x10
-x
10
-x
10
-x
8
x8
-x
10
-x
10
-x
10
-x
10
-x Oblique twists
10
-x
Sifup crunch
Additional exeicises:
XI U
x
x10
40)
8 (- 40)
-x 8 x I (620/0)
-x
-x
Neck resistanc€
-x
-x
x10
Alternate inclinedumbbell presses
-x x 6 (75o/o)-x
6 (mok)
-x 8 (
5
10 x8
-x 8
x 8 (-4 0 )
-x
-x
x5
x 8 (6s7o) -x
Powerclean
Week 5
-x 8 x8
x8
x8
-x
10 x8
Preseason Total-BodyRoutine Fddays (continued) l::e: Ll€r(is€
Week 6
x 10
-:"iil squat
W€ek 7 -x
10
-x
-x8
-x 5
-x 5
-x
5
-x5
-x 3 _xl
_x1
x 4 (8so/o)-x
3 (900,6)-x
-x
6 (- 40) -x 6 (- a0) -x
5 (- 40) -x 5 (- 40) -x
-x
5
-x -x
3 (75%)
-x
10 x10
-x
3
8
-x
-x
-x -x
6 (75ok) -x 10
-x
-x 5 3 2 (8070)
x 2 (851o)
10
x10
8
-x 8
x8 10
-x
10 x6
8 x 10 8
-x
-x
10
-x8
x8 Obliquetwists -x
x6
10
-x
10
-x
8
-x
6
Neck resistance
-x
10
Sit'up crunch
-x-
xd
-x 5 (78ok) 5 -x 10
5 (80o/o)
-x 6
-x6
-x -x
5
-x
10
-x
8
-x
6
-x
10 x8
x8 -x6
10 x8
x8
-x
5
x8
Xd
Alt€rnate -x Inclinedumb-
1(9s7o)
x6 -x
-x6 6 (72vot -x 10 -x
8
4 (- 40)
x6
-x6
Week 10 Test weck
x4 x 2 (78ok) -x x10 -x
-x6
Bicepcurls
2 (qvo, -x 4 (- 40)
-x 5 -x4
-x4
Bentover ror{s
8
8
-x
3€nchpress
-x
W€ek9
-x
x2
:-\!er clean
Week 8
-x 6
x Additionalexercises: 67
66 Strength TraininS for Football
TESTWEEK The 10th week of eachroutine is devoted io resr_ ing. Use the foliowing gujdelines and the charr provided while testint your progless. L Test in the presenceof yuur coach. r. Kevrewthe \ectjonon reslint In ( hapier4. r. !noore betr\een.'ngle ma\ and rFp ma\ t€shng methods. 4. Record your goat weight. 5 uring the .ore e\erci.eweieht proere.:run chdn in Appendi\ B. filt inlhe heiShr5for rhe warm-up setsleading up to your heavy set, lust as you would do for a regulaf 6. If dLrnnS\in8le ma\ testin8 \ouredct,JUur torldnd thrn" vou.dn do more.tn arr,rrer single with a 5- to 10 lb increase'
7. For rep max testint do as many reps as you can with the final w€ight. If you can do more thdnfive grcdt.Dctermine\ourcatcLr 'ep\. ldrFd pFr.ondl be-t bv u.rn8 the per\ondl bestconrersionchart (Appendi\ D). 8. Il vou are liflinS very he;ry hei8ht.. you may neeo more r^arm_upsets. 9. For vour othercoie exercG€s that you are nor actually testing (e.8., incline piess), tar
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