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Football players need a combination of speed, strength, agility, and power to be successful on the field—and that means a lot of time in the gym. To train right, football players need to hit a range of areas, and that’s why we’ve put together this all-around workout for you to add to your routine.
Perform each of the workouts (I, II, III, and IV) once per week. Try and schedule your training so that you perform workouts I and II on back-to-back days, and then rest a day after that. Perform workouts III and IV on back-to-back days, followed by two days off.
Perform the exercise pairs (marked A and B) as alternating sets, resting the prescribed amount of time between each set. So you’ll do one set of A, rest, then one set of B, rest again, and repeat for all the prescribed sets.
Perform the remaining exercises as straight sets, completing all the prescribed sets for one exercise before moving on to the next. Some exercises call for you to “work up” to a weight that’s the most you can use for a given rep range. This is called your “rep max,” or RM. A “3RM” would indicate a three-rep max (a weight with which you can perform only three reps).
Perform increasingly heavier warm-up sets of no more than six reps to gradually arrive at your RM weight (the warm-up sets should not be very stressful). Make sure you perform at least five sets total for the exercise.