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Structuring Your Offseason Program Part 4: Max Strength Training

Football Training

In part one, two and three of structuring your offseason football workouts we focused on building stability and strength and increasing lean body mass. After the first three phases, your body is prepared to handle what will be the highest intensity of lifting in the program.

The purpose is to develop as much muscular strength as possible to increase overall peak performance. Football is a game of strength and beating the man in front of you. This phase of training will give you the edge to “out muscle” your opponent.

This phase will utilize the same full-body routine. Two to three exercises will be used per body part with a focus on maximum intensities (90-100% of max). Sets increase but due to the high intensities, reps will be lowered significantly. Because strength gain is the ultimate goal of this phase, 1-3 rep max loads will be used.

It is essential to have a spotter present during this phase of lifting and never sacrifice technique to make maximum gains. This will help you stay injury free.

Phase 4: Max StrengthTraining

Day 1

Chest

Legs

Shoulders

Back

Explosive

Day 2

Chest

Legs

Shoulders

Back

Explosive

Core & Reactive

Day 3

Chest

Legs

Shoulders

Back

Explosive

Core & Reactive

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