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Structuring your Offseason Program Part 2: Strength and Endurance

Football Weightlifting

Part two of the structuring your offseason program series focuses on strength/endurance training. This phase of your football offseason workout utilizes a combination of exercises that will help increase stability endurance, muscular strength, and lean body mass.

In the strength and endurance portion of the program we will continue to focus on increasing muscular strength, core stabilization, and flexibility. Supersets consisting of compound exercises will be used for each body part. Each superset will be made up of one strength lift immediately followed by a stabilization exercise.

In order to accomplish your offseason football workout goals you will need to increase the intensity (% of max) and lower repetitions accordingly. Because of the superset format the number of sets performed will go up so be prepared to add some time to the workout.

Check out the plan for phase two:

Phase 2: Strength and Endurance Training Variables

  • Reps: 8-12 (Decreased by 2 reps per week)
  • Sets: 2-4
  • Percent of Max: 70-80 percent (Increase by 3-5 lbs. per week)
  • Frequency: 2 to 4 times per week
  • Duration: 3 weeks
  • Exercise Selection: 1 Strength (S)/1 Endurance (E)

Day 1

Day 2

Day 3

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