This program started by laying a solid foundation of stability with Phase 1 of this offseason football workout. After phase 2 you will have successfully built up core stability and overall strength. Now we are ready to build lean body mass, decrease body fat and increase overall muscular size.
In Phase 3, Hypertrophy Training, the purpose is plain and simple: develop as much muscle size as possible. In sports like football, an increase in mass along with a decrease in body fat can aid in speed, power and strength development, which can play a huge factor in your overall performance.
Phase 3 workouts are structured into split routines that deal with body parts and either a push or pull. By focusing on body parts we can achieve a higher volume (number of sets per muscle group). This increase in volume along with a raise in intensity will overload the muscle group and promote growth and lean body mass gain. In this phase, all sets, reps and weight levels will be increased substantially.
Phase 3: Hypertrophy Training
- Reps: 6-10 (Decrease by two reps per week)
- Sets: 3-5
- Percent of Max: 75-85 percent (increase by 3-5 pounds per week on each exercise)
- Frequency: 3 to 5 times per week
- Duration: 3 to 4 weeks
- Exercise Selection: 2 to 3 Strength per body
- Barbell or Dumbbell Bench
- Physioball Dumbbell Incline Bench
- Barbell Snatch
- Plate Cork Screws
- Alternating Dumbbell Plank
- Single-Leg Seated Box Jumps (hold landing for one second)
- Dead Lift
- Single Leg Dumbbell Step Up
- Dumbbell Trap Shrugs
- Single Arm Dumbbell Row with Rotation
- Physioball Plate Russian Twists
- Physioball Plank Roll Up
- Short hurdle jump to high box jump
Source: Michael Clark and Scott Lucett, NASM Essentials of Sports Performance Training. National Academy of Sports Medicine, 2007.
Robert Pomazak, MS, PES, SES, is a NASM-certified performance enhancement and speed specialist. He currently serves as strength and conditioning coordinator at Elk Grove High School (Elk Grove Village, Ill.), where he has taught physical education and coached varsity football and baseball for the past 10 years. Pomazak focuses on sport-specific program development and performance training for high school athletes.