College Football Workout Programs
Here is a football strength workout for beginners and high school football players. This workout plan serves as the base to put 20-30 lbs on your lifts.
Do this football workout 3x's per week for 3 months, always trying to beat your previous bests.
Remember, your goal as a high school football player is to get bigger, stronger, more explosive and faster for football, so, your football workouts must reflect this. You can't simply throw together random exercises and hope for the best!
We start off every session with a main exercise, for heavy, multiple sets of low reps.
If it call for 8 x 3, that means 8 sets of 3 reps. Use the first 3 sets as warm ups then keep adding weight until you reach as much as you can for 3 reps in good form. College Football Workout Programs
Front Squat - 8 x 3
Incline - 5 x 5
Glute Ham Raise - 3 x 8 (add weight when possible)
1-Arm Row to Hip - 3 x 10
Snatch Grip Shrugs - 3 x 12
Standing Cable Crunch - 3 x 8
Curls - 21's - 1 set
Snatch Grip Deadlifts - 8 x 2
Close Grip Bench - 3 x 8
DB or KB Swings - 3 x 8
Bulgarian Squats - 2 x 12
DB Front Raise and Lateral Raise Combo - 3 x 8 (each way - Do a Front Raise, then a Lateral)
Low Cable or Band Row - 3 x 8 (Pull low toward the hip while seated, this will target the lats hard)
Hypers - 3 x 10
Bar Push Ups - 3 x max reps (have them stump a band if needed)
Clean Pulls - 3 x 5
DB Shrugs - 3 x 20
Saxon Side Bends - 3 x 12
Chins - 3 x 8
Preacher Curls - 3 x 8
Behind the Head Extension - 3 x 8 (Super set with curls)
Stick with these football workouts and work hard every session. At the end of the month, you will change the exercises and sets/reps. College Football Workout Programs