The Right Approach to In-Season Weightlifting for High School Football Players

STACK Expert Ryan Sprague shares an in-season weightlifting program especially designed for high school football players.

High school football players can recover from training very quickly because they are young, their hormone levels are high, and their growing muscles and tissues are resilient. Still, most high school athletes are being overtrained. Typically a coach will have players running drills and tackling one another with pads anywhere from two to three hours a day, multiple times a week. Then they hit the weight room four days a week.

For high school players during the season, it's better to scale down to two days of lifting per week and incorporate speed work into their conditioning at the end of practice. (For conditioning drills that also help with speed development, see my Bird Dogs

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High School Football Workout

High school football players can recover from training very quickly because they are young, their hormone levels are high, and their growing muscles and tissues are resilient. Still, most high school athletes are being overtrained. Typically a coach will have players running drills and tackling one another with pads anywhere from two to three hours a day, multiple times a week. Then they hit the weight room four days a week.

For high school players during the season, it's better to scale down to two days of lifting per week and incorporate speed work into their conditioning at the end of practice. (For conditioning drills that also help with speed development, see my Bird Dogs

  • Fire Hydrants
  • Fire-Hydrant Circles
  • T-Spine Rotations
  • Roll Back to V Sit
  • Scorpions
  • Dynamic Warm-Up

    Workout

    After the warm-up, proceed to the workout. Below is a general template of exercise types and sequence. Choose what works for you and your team based on the tools you have, but this outline will help you stay on the right track.

    Important: Pair (A) and (B) exercises together in a superset. For example, 5A and 5B: do a set of  Vertical Pushes and immediately follow it with a set of Vertical Pulls.

    • 1. Jumping/Plyometrics, 6-8 sets of 1-3 reps
    • 2. Olympic Lift Variation, 3-5 sets of 2-3 reps
    • 3A. Horizontal Push, 3 sets of 3-8 reps
    • 3B. Horizontal Pull, 3 sets of 6-12 reps
    • 4A. Knee -Dominant Leg Exercise (Monday); Hip-Dominant Leg Exercise (Wednesday), 3 sets of 3-8 reps
    • 4B. Core, 3 sets of 20-25 reps
    • 5A. Vertical Push, 3 sets of 3-8 reps
    • 5B. Vertical Pull, 3 sets of 3-8 reps
    • 6. Heavy Carry, for distance or time

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    Photo: vikeswtst.com


    Photo Credit: Getty Images // Thinkstock

    Topics: FOOTBALL | FOOTBALL WORKOUTS | IN-SEASON TRAINING | WORKOUTS | MOBILITY | EXERCISE | JUMPING | FOOTBALL PLAYERS | HIGH SCHOOL FOOTBALL