In-Season Weight Training for Football

August 9, 2013 | John Cissik

Must See Strength Training Videos

Once football season begins, it can be difficult to find time to lift weights. Preparing for the upcoming game eats up much of your time during the week, and after you play the game, you need to rest and recover.

It is important, however, to lift weights during the season. You are probably getting a lot of speed, agility and conditioning work during games and practices. But you need to train for strength, too.

The following brief, focused, intense workouts take into account that your time is limited. Repeat this four-week program as often as necessary to get you through the season. The workouts are set up around weeks when you are the home team (three workouts per week) and weeks when you are the visiting team (two workouts per week).

I've followed up the exercises with how the sets, repetitions and intensities should change from week to week. An exercise followed by "or" (for example, Push Jerk or Jerk Drives) is meant for athletes who may be having trouble gripping the bar as a result of playing a game.

Many of the exercises are complexes, meaning they combine a slow/heavy exercise with a fast one. To perform these, do a set of the slow exercise (for example, 3-6 Bench Presses), rest for a minute or two and then do a set of the explosive exercise. Repeat for the specified number of sets.

Keep in mind that you may need to change some of the exercises. Football makes you sore, and this may affect your ability to perform an exercise (for example, if your hands are smashed up, you may not be doing Deadlifts).

Home Team Workouts

Day One

 Day Two

Day Three

  • Snatch Pulls, 3x3-8 @ 90% of Power Snatch
  • Complex: Front Squats and Vertical Jumps, 3x3-6 @ 80-90% + 5 Jumps)
  • Complex: Romanian Deadlifts (or Back Raises) and Standing Long Jumps 3x4-8 + 5 Jumps
  • Stability Ball Leg Curls, 3x12-15

Visiting Team Workouts

Day One

  • Power Cleans and Front Squats, 3x1-3 + 3-6 @ 80-90% of Power Clean
  • Clean Pulls and Romanian Deadlifts, 3x3-6 + 4-8 @ 80-90% of Power Clean
  • Lunges, 3x12-15
  • Reverse Hyperextensions, 3x12-15

 Day Two

  • Push Jerk or Jerk Drives, 3x3-6 @ 60-80% of Power Clean
  • Bench Press and Clapping Push-ups, 3x3-6 @ 80-90% + 5 Push-Ups
  • Bent-over Rows and Medicine Ball Toss, 3x3-6 + 5 Throws
  • Standing Military Press, 3x4-8

As long as the workouts are done in order, you do not need a day of rest in between.

Over four weeks, these workouts will get harder. So, for many exercises, the first week would be at 80 percent, the second at 85 percent, the third at 87 percent and the fourth at 90 percent.

John Cissik
- John M. Cissik is the president of Human Performance Services, LLC, which helps athletes solve their strength and conditioning problems. He has worked with athletes...
John Cissik
- John M. Cissik is the president of Human Performance Services, LLC, which helps athletes solve their strength and conditioning problems. He has worked with athletes...
Must See
Patrick Willis' Homegrown Off-Season Workout Patrick Willis' Homegrown Off-Season Workout
Views: 1,229,702
Abby Wambach Will Do Whatever It Takes Abby Wambach Will Do Whatever It Takes
Views: 5,881,163
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 11,269,514

Featured Videos

Basketball Shooting Drill With Kevin Love: 5 Spots, 5 Shots Basketball Shooting Drill With Kevin Love: 5 Spots, 5 Shots Views: 243,040
Real Workouts: Randall Cobb Real Workouts: Randall Cobb Views: 22,319
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,097
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

Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,576,211
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,332,865
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,498,918
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 11,269,514
Tobin Heath Closed-Space Dribbling Tobin Heath Closed-Space Dribbling
Views: 1,174,560

Load More
More Cool Stuff You'll Like
Why Your Instagram Box Jump Isn't That Impressive

Why Your Instagram Box Jump Isn't That Impressive

Keep Your Workouts Simple for Better Results

Keep Your Workouts Simple for Better Results

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Build Explosive Strength with This Olympic Weightlifting Program

Build Explosive Strength with This Olympic Weightlifting Program

Why Everything You Know About Core Training is Wrong

Why Everything You Know About Core Training is Wrong

How to Fix Back Rounding When Deadlifting

How to Fix Back Rounding When Deadlifting

Why the Clean Pull is Perfect for Athletes

Why the Clean Pull is Perfect for Athletes

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Abby Wambach's Strength and Speed Workout

Abby Wambach's Strength and Speed Workout

Use Wave Loading to Take Your Strength to the Next Level

Use Wave Loading to Take Your Strength to the Next Level

How to Perform the Farmer's Walk with Dumbbells

How to Perform the Farmer's Walk with Dumbbells

How to Use the Pallof Press for an Iron Core

How to Use the Pallof Press for an Iron Core

Battle Rope Workout That Will Get You Shredded

Battle Rope Workout That Will Get You Shredded

Improve Your Power With These Hardcore Methods

Improve Your Power With These Hardcore Methods

German Volume Training: How to Pack on Muscle Mass

German Volume Training: How to Pack on Muscle Mass

Are You Loading Barbells Wrong?

Are You Loading Barbells Wrong?

Build Muscle With the 2-Second Pause Workout Program

Build Muscle With the 2-Second Pause Workout Program

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

8-Exercise Advanced Chest and Back Workout

8-Exercise Advanced Chest and Back Workout

Use Sled Pushes to Increase Speed, Strength and Power

Use Sled Pushes to Increase Speed, Strength and Power

A Simple 6-Exercise Core Workout

A Simple 6-Exercise Core Workout

Everything You Need to Know About Using Farmer's Walk Handles

Everything You Need to Know About Using Farmer's Walk Handles

5 Training Ideas You Should Steal From the NFL's Best

5 Training Ideas You Should Steal From the NFL's Best

Is CrossFit Appropriate for Basketball Players?

Is CrossFit Appropriate for Basketball Players?

Austen Lane's Complete NFL Workout

Austen Lane's Complete NFL Workout

Advanced Anti-Rotation Core Strengthening Exercises

Advanced Anti-Rotation Core Strengthening Exercises

Build Strength with Kettlebell Sandbags

Build Strength with Kettlebell Sandbags

8 Ways to Use a Weight Vest in Your Workouts

8 Ways to Use a Weight Vest in Your Workouts

How to Recover From a Soccer Game or Workout

How to Recover From a Soccer Game or Workout

Speed Drill of the Day: Weighted Arm Swings

Speed Drill of the Day: Weighted Arm Swings

8 Cures for a Weak Grip

8 Cures for a Weak Grip

Increase Athletic Strength with Rotational Bodyweight Training

Increase Athletic Strength with Rotational Bodyweight Training

How to Build Arm Strength for Baseball Before Your Season

How to Build Arm Strength for Baseball Before Your Season

How to Get More Out of the Dumbbell Press

How to Get More Out of the Dumbbell Press

3 Keys to a Solid Squat Setup

3 Keys to a Solid Squat Setup

Speed Drill of the Day: Reverse Lunges

Speed Drill of the Day: Reverse Lunges

Duncan Keith's Stanley Cup MVP Training

Duncan Keith's Stanley Cup MVP Training

Why Every Athlete Should Do Farmer's Walks

Why Every Athlete Should Do Farmer's Walks

YardBarker