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