Designed by: Joe Connolly, director of strength and conditioning, South Carolina Football Aurmon Satchell, assistant strength coach, South Carolina Football
No other sport relies on pure strength and power as much as football. This program will get you stronger and more powerful by focusing on compound lifts and Olympic movements. After eight weeks of the program, you'll be able to generate more force into the ground out of your stance when engaging with an opponent at the line of scrimmage or sprinting downfield as a receiver or defender. Whether you're a bigger guy on the line or a smaller guy playing in the backfield, you'll add power and get more efficient using your bodyweight. Another key on the gridiron is body awareness, and Olympic movements translate directly into improved coordination on the field. But overall, the goal of the program is to make you stronger and more powerful.
Here are three things to keep in mind when performing this routine.
Power Clean Correctly
This program is not for beginners. Athletes need to be technically proficient at these lifts with light weight before starting the program.
Before you start the Power Clean, your arms should be straight, wrists slightly flexed, core tight and back flat. Push through the floor with your heels. Once the bar reaches your knees, transition your weight from heels to toes and fire your hips toward the bar. The goal is triple extension of the ankles, knees and hips.
Get Your True Max
Use the following test, recommended by the NSCA, to get your true max. First, work with a trustworthy spotter (or two if you're Squatting). Perform a set of 10 reps with a moderate weight. Rest one to two minutes, add 10-20 pounds and perform a set of five reps. Rest one to two minutes, add 10-20 pounds and perform a set of three reps. Rest for one to two minutes, add 10-20 pounds and perform a single rep. Rest two to four minutes before adding another 10-20 pounds and performing another single rep. Continue progressing until you're unable to perform a single rep with proper form. The heaviest weight you can lift is your max.
Know Your Tempo
Tempo is important for synergistic muscle development. Certain lifts may be performed slowly, while others should be done quickly. Know your tempo before every exercise. There are three numbers for each tempo. The first refers to how long you should spend lowering the weight, the second to how long you should pause at the bottom, and the third to how long you should spend lifting the weight. So a tempo of 3-1-1 means you'll lower the weight for three seconds, pause for one second and raise it for one second.
Download the complete summer football workout from the STACK Performance Center.