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07.09.2012

Football exercises for strength, arm workout routine youtube - Try Out

Author: admin
Not only does football require different types of strength (and different lifting programs), it also varies from position to position. If you aren't taking a structured approach to your weight lifting, using the foremost training techniques that you're about to encounter, you are doing yourself a great disservice.
Over the course of a year your football strength training program should follow some well-defined phases or cycles. Unlike the recreational bodybuilder who follows a variation of the same routine week after week after week, strength training for football varies significantly depending on the time of year. During the off-season the objective is to build the maximum of strength, size and power possible. In-season strength training for football is about maintaining the gains in strength gained over the off-season. For example, over a 6 week period intensity might start off lower at week 1, reach a peak by week 3, taper off at week 4 and reach a peak again at week 6.
Training for maximal strength (which is just as important) takes something a little different than 4 sets of 10 reps.
The objectives of this phase are to prepare the body for more demanding sessions later on in the program.
Football players are one of the few groups of athletes who genuinely need to train for increased bulk and lean weight - particularly linemen. Although a bodybuilding-type program is the best way to increase lean weight and bulk, it is not the most efficient method for increasing maximum strength. As a football player, stick to working the prime movers - bodybuilders target every single muscle group. Increasing the cross-sectional area of each muscle (or to be precise, the contractile filaments within each muscle) greatly affects strength.


For most athletes this is where their strength training ends - with maximal strength or hypertrophy. It doesn't matter how strong you are, if you can't transfer that strength into sport-specific movements, it's next to useless. If two athletes meet head on at full force, it is the more powerful athlete that will prevail NOT necessarily the stronger of the two.
Bodybuilding and maximal strength training doesn't adapt the neuromuscular and central nervous systems to rapidly recruit more fast twitch fibres. As result you become faster and your body can apply more force in a shorter space of time - a huge asset to your game! Caution needs to be exercised with plyometrics as its repetitive nature can lead to overuse injuries.
This technique simply incorporates traditional strength training exercises used in other phases.
That should give a fairly good idea of how and why strength training for football varies so much over the course of a season.
Anytime you find a sample strength program in a magazine (or online) look first at how it fits into the bigger picture. You'll even be able to cherry-pick the best exercises and adapt them to fit your own tailored routine - and that's what elite strength training for football is really about!
Secondly, as long as you can maintain your speed, the heavier you are the greater force and momentum you have - a must in contact sports like football and rugby.
Unfortunately, most football players never see past hypertrophy training (similar to bodybuilding). Here's the legal bit - please read this disclaimer before starting any football strength training program.


The volume of work in a hypertrophy phase tends to be higher than in any other phase of football strength training. Quite simply it is a precursor to developing explosive power THE most important physical trait in football. You must convert any gains in strength into sport-specific power if you want to dramatically improve your performance on the field. You should take advice from a qualified coach or certified strength and conditioning trainer before you attempt any weight lifting routine. And make sure to read the 12-month football strength training article which plugs everything into a complete plan. I don’t play football, but I got this routine from a Strength Conditioning for Football book that my brother-in-law lent to my husband who coaches high school football. 4 weeks), you might then train for hypertrophy or increased bulk for 4 weeks (another macrocycle).
Remember to keep shoulders stabilized - do not shrug shoulders forward on downward (eccentric) phase of movement.
Position hands on bar wider than shoulder width or lower the unloaded bar to chest and position grip to where forearms are perpendicular to the floor. Start position: Position barbell to ear level with an overhand grip (palms facing forward).
Lift elbows up, pull shoulder blades together, and lift chest up to create a shelf for the bar.



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