With February playing host to the Super Bowl game, plenty of football talk is in the air. Football players are noted for their impressive strength, which they achieve through intense strength-training programs. It’s imperative to develop maximum strength to survive the rigors of football. Football players convert their muscle capacity into the power needed to perform well in their specific position on the field.
The following is a sample of a strength-training program for football players:
- Box squat – Set up a barbell on a squat rack support with a box a few feet behind you. Adjust the height of the box so that when you sit on the box, your thighs are parallel to the floor. Step close to the bar, then grab it with your hands. Your grip should be 8 to 12 inches wider than your shoulder width. Take the bar off the support, and stand with your feet wider than your shoulder width. Bend your hips and knees to lower your body onto the box. Pause briefly, then stand back up with an explosive movement. Do at least five reps with brief rests in between.
- Bulgarian split squat – Stand in front of a bench, bend your left knee and rest the top of your foot on the bench. With your torso upright, bend your right knee and lower your body to let your left knee touch the floor, without letting it rest on the floor. Then extend the right knee to come halfway back up, and lower your torso back down again. Go back to starting position. This constitutes one rep. Do eight reps on each leg.
- Weighted back extension – There are two variants to this exercise. For the first, lock your legs into a back extension apparatus while holding a weight plate against your chest. Allow the torso to bend forward to make your hips bend at a 90 degree angle. Extend your back so your body forms a straight line. Then lower the torso back down again. This is one rep. The second variation is to hold a dumbbell at your side with one hand. Bend your torso as far as you can to that side by allowing the weight to pull you down. Reverse the motion while returning to the starting position. This is one rep. Do four reps, then switch to the other side.
- Sprinter sit-up – Lie on your back, then bend your hip and knee 90 degrees to one side. Swing your opposite arm forward and crunch the torso forward. Switch your legs and arms quickly, repeating the reps quickly and rhythmically as though you are running a sprint.
This challenging workout will enable any football player to focus on the areas of the body that are most utilized in the game of football. With consistent dedication to the exercises, players can build impressive strength and take their on-field performance to the next level.