Football Workout

OFFENSIVE AND DEFENSIVE BACKS

This is a strength training workout routine for football players for strength, speed and power.

There is no doubt whatsoever, that whomever chooses this sport as a hobby or as a carreer, this person definetly has to dabble with weights. I mean, come on, we're talking about the grand daddy of sports when it comes to strength topics, and this is it.

All-American Football. Strength, speed, stamina, flexibility, explosiveness, you name it. It's all that and much more. And weight resistance training will give you all that and much more. 
We all know that the offensive and defensive linemen are the meca of football in the strength department, and speed as well. Nowadays, these powerhouse dudes are pretty fast also. This is due to the fact that they train hard, work very solidly on their technical game and basics, and they add weight resistance training to maximize their game. So without further ado, here's a training routine from Joe Weider's BodyBuilding Systems that will drop the bomb on to your opponents. That is, if they haven't discovered this exercise blog yet. Otherwise, you have competition.

This is done 3 days per week. Warm-up and stretching exercises are a must.

Exercise
Bench Press
Sets 3  Reps 8
Seated Behind-Neck Press
Sets 3  Reps 3-8
Upright Rows
Sets 3  Reps 8
Shrugs
Sets 3  Reps 12
Tricep Pressdown
Sets 3  Reps 8
Bent-Over Barbell Rows
Sets 3  Reps 6
Barbell Curl
Sets 3  Reps 8
Squats
Sets 4  Reps 6-8
Leg Extension
Sets 3  Reps 12
Leg Curl
Sets 2  Reps 12
Standing Calf Raise
Sets 3  Reps 12
Deadlift
Sets 4  Reps 6-8
Crunch and Leg Raises
Sets 2  Reps 30 each
Stretch, Flexibility and Cool-Down Exercises

BODYBUILDING FOR FOOTBALL:
OFFENSIVE AND DEFENSIVE LINEMAN

Defense: ( 3 Days Upper Body, 2 Days Lower Body) Split System.
Offense: ( 2 Days Upper Body, # Days Lower Body) Split System.

UPPER BODY

Warm-up Exercises and Stretching First
Exercise
Bench Press
Warm-up Sets 2  Reps 8-10
Work sets 4  Reps 6 (1st day)
Work sets 4  Reps 10 (2nd day)Work sets 5  Reps 5 (3rd day)
Bent-Over Barbell Row
Sets 3  Reps 8-10
Tricep Pressdown
Sets 3  Reps 8
Seated Behind-Neck Press
Sets 4  Reps 5
Lateral Dumbbell Raise
Sets 3  Reps 10
Barbell Curls
Sets 3  Reps 8
Bent-Arm Pullover
Sets 3  Reps 8
Crunch
Sets 3  Reps 30
Stretch and Cool-Down Exercises

LOWER BODY

Warm-Up Exercises and Stretching First
Exercise
Squat
Warm-up sets 2  Reps 6-8
Work sets 4  Reps 6 (1st day)
Work sets 4  Reps 10 (2nd day)
Deadlifts*
Sets 3  Reps 10
Leg Extensions
Sets 3  Reps 12
Leg Curl
Sets 3  Reps 12
Crunch
Sets 3  Reps 30
Shrugs
Sets 3  Reps 12
*Substitute Power Cleans (four sets of five reps) for deadlifts every other workout.

IN-SEASON BODYBUILDING FOR FOOTBALL

WARM-UP EXERCISES AND STRETCHING ARE A MUST-DO!
Exercise
Exercise
Bench Press
Sets 3  Reps 8
Squat
Warm-up set 1  Reps 8-10
Work sets 3  Reps 8
Upright Row
Sets 3  Reps 10
Shrugs
Sets 3  Reps 10
Crunch
Sets 3  Reps 20
Stretch and Cool-Down Exercises