Posted July 23, 2012 by
Under • Guest Post
In part one, two and three of structuring your offseason football workouts we focused on building stability and strength and increasing lean body mass. After the first three phases, your body is prepared to handle what will be the highest intensity of lifting in the program.
The purpose is to develop as much muscular strength as possible to increase overall peak performance. Football is a game of strength and beating the man in front of you. This phase of training will give you the edge to “out muscle” your opponent.
This phase will utilize the same full-body routine. Two to three exercises will be used per body part with a focus on maximum intensities (90-100% of max). Sets increase but due to the high intensities, reps will be lowered significantly. Because strength gain is the ultimate goal of this phase, 1-3 rep max loads will be used.
It is essential to have a spotter present during this phase of lifting and never sacrifice technique to make maximum gains. This will help you stay injury free.
Phase 4: Max StrengthTraining
- Reps: 5-1 (Decrease by two reps per week)
- Sets: 4-6
- Percent of Max: 85-100%percent (increase by three to five percent per week on each exercise)
- Frequency: 3 to 4 times per week
- Duration: 3 to 4 weeks
- Exercise Selection: 2 to 3 exercises per muscle group
- Single Arm Dumbbell Snatch
- Plate Cork Screws
- Plate Bear Crawls
- Single Leg Low Hurdle to Low Box Jump
- Dead Lift
- Goblet Drop Lunge
- Hang Clean
Core & Reactive
- Tire Flips
Core & Reactive
- Standing Medicine Ball Russian Twists
- Weighted Wind Shield Wipers
- Short Hurdle Lateral Jump to Linear High Box Jump