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Football Strength Training
All football players need a lot of strength training. The ability to put together a strength program to get the most out of your athletes takes planning and designing it properly. Planning a strength training program is both an art and a science.
Here is a quick list of facts you need to remember about your strength training for football. It’s not about how big and bulky you can get – quite the opposite actually.
o Bigger muscles are not necessarily stronger muscles o You don’t just need to develop a given muscle size; You need to consider muscle strength. What is it all about?
o A strong muscle is large; -.
o Many large muscles are torn loose from the joints they are supposed to move. A torn muscle can literally take months, even years, to fully heal. Some never do.
By taking your training seriously, you develop tendon and ligament strength. Don’t attack your weight training like crazy. Take your time. Pay attention to strict form in each rep. Do your repetitions slowly and with complete control. Hogging or lifting weights and calling them successful reps isn’t just careless; This is false success. Weight training is about more than just moving weights from point A to point B. Remember that!
o Larger muscles often result in lower speed, agility and agility. o For wide receivers, defensive backs and tailbacks in particular, muscles need to be trained specifically for explosive power and speed. They need to be able to start now, stop now, and absorb some seriously unexpected effects. Football is not a game for wimps. This is not the case for larger, slower, heavier pigs as they may be able to bench 400 lbs in an awkward, jerky, off-balance fashion. Be true!
Give yourself and your team a serious boost and make sure you’re in season after a tough season to help out. Take your strength training for football very seriously. Slow down when in the gym. Develop your bulk tendon and ligament strength. The end result will be great, fast lightening, impossible to rip, explosive muscles with true beast strength! Now that is behind you.
There are several types of strength training to consider for football. Football is versatile and strength training programs require versatility. Here are the types we will address:
o Functional Strength Training for Football Ø Hypertrophy Strength Training for Football Ø Maximal Strength Training for Football Ø Strength Training for Football
First, we’ll define each and then address how to integrate them all into the overall athletic package of football.
Functional Strength Training for Football:
Football can really hurt your body in different ways. Your body is twisted, bent, bounced, and forced into countless positions of unnatural tension. When engaging your strength training you need to ensure bilateral symmetrical development. This means that you give equal, animalistic (but controlled) effort to both sides of your body. You want symmetrical development, not a one-sided distortion.
You need to make sure you never get so wrapped up in developing your prime movers (quads, biceps, pecs, etc.) that you neglect your supporting muscles (hamstrings, triceps, calves, posterior delts, lower trapezius, etc.). ). The message here is that we must strike a balance. If you fail to develop your body symmetrically, holistically, you are begging for injury.
Hypertrophy Strength Training for Football
Don’t let the hard-to-pronounce name fool you; An increase in muscle fiber size improves and increases muscle mass. This is the type of strength training for football that everyone thinks about. You have to focus on muscle growth and mass. Remember that even linemen should devote only half of their strength training to hypertrophy strength. Any more than that and you’re entering the slow zone – the painful injury zone because you lack agility and speed.
Maximum strength training for football
In short, it refers to the development of the cross-sectional area of each muscle. It is responsible for explosive power. To stimulate the development of these “fast twitch” motor units you need to lift as much as possible. Strength and power are close relatives. When you’re doing maximal strength training, you explode in the lifts. You blast energy into the weights to propel them to their desired destination. We must remember the first lesson about strict and proper form. Don’t ruin your workout by flopping around like a fish under the weight. If you want to do that, remove some of the weight from the bar. Remember: If you make your way through it, you haven’t really lifted it. More importantly, flopping and squirming invite bench-sitting injuries. Have faith!
Power Strength Training for Football
You must have the ability to turn all your strength into booming power in an instant to win on the football field. A stronger and more powerful athlete is one who can withstand collisions. With power strength training you need to emphasize your functional, hypertrophy and maximal training sessions. You want your CNS to recruit fast twitch muscle fibers as quickly as possible. Now that you understand that developing a total package for football requires more than going into your workouts and doing fish-flops, you need to understand something else: cycle training. If you want to optimize your strength training for football, you will need to incorporate all of the above training methods.
Develop a timeline. Create a program to cycle through each training type in succession. Hypertrophy is performed after functional training. Follow it up with 4 weeks of max and power training and then repeat. Change your training. You don’t want your body to plateau so training can’t be the same. Think of your body as a multifaceted machine that needs different care at different times. Always take your time with each individual representative to ensure proper form. Develop symmetrically. Develop tendon and ligament strength. You need to develop size and strength!
Unleash your inner beast through varied and clever training and rule the realm!
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