Off-Season Football Workouts, Part 2: Building Strength and Endurance | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Off-Season Football Workouts, Part 2: Building Strength and Endurance

April 17, 2012

Must See Football Videos

After performing Phase 1 of this off-season football workout, you will have built up the core stability and overall strength you need to add weightlifting exercises to your program. The next step is to start building on your solid foundation by adding strength work.

Phase 2 workouts are structured into supersets, each consisting of a strength movement followed by a stabilization exercise. Their volume and intensity will increase your strength and muscular endurance. This is the next level up in terms of difficulty, and it will further prepare your body for the more challenging and demanding workouts in later phases of the program.

In this phase, all sets, reps and weight levels are moderate. However, just because you are not maxing out doesn't mean it won't be challenging. Also, since this is the first time in the off-season that you'll be lifting weight, do not sacrifice your technique to make maximum gains. This will help you stay injury-free.

Phase 2: Strength and Endurance Training

  • Reps: 8-12 (Decrease by 2 reps per week)
  • Sets: 2-4
  • Percent of Max: 70-80 percent (increase by 3-5 pounds per week on each exercise)
  • Frequency: 2 to 4 times per week
  • Duration: 3 weeks
  • Exercise Selection: Superset strength (S) and endurance exercises (E)

Day 1

  • (S) Barbell or Dumbbell Bench
  • (E) Physioball Push-Up
  • (S) Dumbbell Push Press
  • (E) Single-Leg Resistance Band Face Pulls (four-second count on negative)
  • (S) Dumbbell Plank Rows
  • (E) Pull-Ups or Chin-Ups
  • Single-Leg Physioball Glute Bridge
  • Balance Single-Leg Skater Squat
  • Barbell Squat
  • Med Ball Cork Screws
  • Plank Walk Up With Dumbbell Pull
  • Seated Box Jumps (hold landing for one second)

Day 2

  • (S) Dumbbell Close-Grip Bench
  • (E) Single-Arm Resistance Band Chest Press (four-second count on negative)
  • (S) Dumbbell Bent-Over Rows
  • (E) Single-Arm Band Rows (four-second count on negative)
  • (S) Dumbbell Lateral Step-Up and Shoulder Press
  • (E) Alternating-Grip Pull-Ups
  • (S) Single-Leg Good Mornings
  • (E) Dumbbell Side Lunges
  • Power Clean
  • Med Ball Chops
  • Side Plank Holds (hold for two seconds and switch sides)
  • Single-Leg Lateral Mini Hurdle Hops

Day 3

  • (S) Barbell or Dumbbell Incline Bench
  • (E) Close-Grip Push-Ups
  • (S) Single-Arm Dumbbell Snatch
  • (E) Resistance Band Reverse Flies (four-second count on negative)
  • (S) Single-Arm Dumbbell Rows
  • (E) Pull-Ups (four-second count on negative)
  • (S) Single-Leg Physioball Hamstring Curls
  • (E) Dumbbell Lunges
  • Deadlift
  • Med Ball Russian Twists
  • Single-Arm, Single-Leg Plank
  • Seated Broad Jumps (hold landing for one second)

Source:  Michael Clark and Scott Lucett, NASM Essentials of Sports Performance Training. National Academy of Sports Medicine, 2007.

Photo:  projects.ajc.com

Robert Pomazak, MS, PES, SES, is a NASM-certified performance enhancement and speed specialist. He currently serves as strength and conditioning coordinator at Elk Grove High School (Elk Grove Village, Ill.), where he has taught physical education and coached varsity football and baseball for the past 10 years. Pomazak focuses on sport-specific program development and performance training for high school athletes.

Robert Pomazak
- Robert Pomazak, MS, PES, SES, is a NASM-certified performance enhancement and speed specialist. He currently serves as strength and conditioning coordinator at Elk Grove High...
Robert Pomazak
- Robert Pomazak, MS, PES, SES, is a NASM-certified performance enhancement and speed specialist. He currently serves as strength and conditioning coordinator at Elk Grove High...
Must See
Dwyane Wade Leads by Example
Views: 4,371,778
Why You Should Never Doubt Colin Kaepernick
Views: 17,756,072
Drew Brees Will Not Be Denied
Views: 8,014,955

Featured Videos

Dwight Howard Ab Workout Views: 62,466
John Wall Elbow-to-Elbow Shooting Drill Views: 186,478
Elite Performance with Mike Boyle: Build Explosive Power With Contrast Training Views: 17,723
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Colby Lewis's Post-Game Band Splitter Routine
Views: 8,349,368
Dwight Howard Stays in the Gym All Night
Views: 3,988,602
Allyson Felix Explains How To Choose a Coach
Views: 8,690,610
Charging Ground Balls With Skip Schumaker
Views: 29,505
Antonio Brown Juggles 3 Footballs
Views: 1,175,033

Load More
More Cool Stuff You'll Like

The 3-Minute Total Arm Pump

The 4 Best and Worst Cable Machine Exercises

Build Bulletproof Chest Strength With This Unconventional Method

6 Gym Machines That Are Actually Worth Your Time

3 Keys to Better Softball Workouts

Putting Together an Off-Season Workout for Point Guards

The Top 10 Mistakes Athletes Make in the Weight Room

How You Can Olympic Lift With an Injury

How to Improve Shoulder Strength and Flexibility

Train Like a Pro: MLS Soccer Strength Program

4 Exercises From NFL Players to Build True Game Speed

3 Simple Strategies for a Better Workout

Evan Longoria's Off-Season Strength and Resistance Workout

3 Keys to In-Season Baseball Training

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

Can You Survive This Insane 100-Rep Push-Up Challenge?

Grab a Broom for This Fast-Paced, Full-Body Workout

Build Awesome Arms With This 15-Minute Workout

How Strength Training Changed Rory McIlroy's Game

Train Like a Pro: Damian Lillard's Basketball Core Workout

Abby Wambach's Soccer Power Workout

Save Your Shoulders With These Barbell Landmine Exercises

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

Prevent Volleyball Shoulder Injuries With These Exercises

5 Quick Workout Fixes for Faster Muscle Growth

The Best Lower-Body Landmine Exercises

5 Ways to Get a Higher Vertical Jump

Build Strong Legs with the Leg Press Lockdown Workout

Todd Durkin

3 Habits of Highly Successful Coaches

Todd Durkin's Complete Football Strength Training Program

7 Farmer's Walk Variations for Improved Core Strength

Build Wrestling Strength With the Gable Lock Isometric Hold

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

What Happens When You Do The Same Exercise Every Day?

Add Surprise Sets for a Great Workout Finisher

Train Like a Pro: Los Angeles Lakers Strength Training Program

Get a Full-Body Workout With Just 2 Exercises

When Not to Try Unstable Hockey Training

Jump Higher After a Month With These 3 Exercises

Deadlift Grip Guide: How Hand Placement Changes the Exercise

Train Like a Pro: Peyton Manning's Core Workout

Use Eccentric Lifts to Increase Size and Strength

3 Tricks for a Stronger Front Squat

3 Tips to Blast Through Training Plateaus

Posterior Chain Fixes to Improve Your Game