This is a sample football strength training program to build maximal strength
Why is maximal strength important?
Quite simply it is a precursor to developing explosive power THE most important physical trait in football. Remember that achieving maximal strength is NOT the end
You must convert any gains in strength into sport-specific power if you want to dramatically improve your performance on the field.
If you need to increase your size and lean weight, you should first follow a hypertrophy program. Its particularly important for linemen. This usually comes before the maximal strength phase
If you havent already, read the Strength Training for Football article.
It covers the big picture how all the different types of football strength training unite into one super-effective program
The following football strength training program is an example only.
You should take advice from a qualified coach or certified strength and conditioning trainer before you attempt any weight lifting routine.
Maximal strength training uses very heavy loads. As such it is not suitable for anyone under the age of 18 and who does not have several years of weight lifting experience. You must have a spotter present at all times. And now for the legal bit...
Back already! Here are the guidelines for maximal strength training:
Speed of Lifts: As fast as possible with good form
Notice the relatively small number of exercises (3-5). Maximal strength training places a high demand on the central nervous system. Keep training to the bare essentials focusing on the prime movers rather than smaller muscle groups.
Football strength training must be specific to the game. In that sense try to lift weights explosively. You won't - they'll be too heavy to move quickly but your efforts will teach your body to recruit the largest number of fast twitch fibres as quickly as possible.
1. Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart. Step under bar and position bar across posterior deltoids at middle of trapezius (as shown). DO NOT rest bar on neck. Lift elbows up, pull shoulder blades together, and lift chest up to create a shelf for the bar.
2. Start position: Using the legs, remove bar from rack. Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position.
3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5) during movement. Be sure to sit back so that knees stay over the feet.
4. Once thighs are parallel to floor, return to start position.
5. Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.
6. DO NOT allow knees to go past the big toe or deviate medially or laterally throughout movement. Keep abdominals tight throughout exercise by drawing stomach in toward spine.
Hang cleans (or clean shrugs)
Bench Presses (or jammer press machine)
Lat Pull Downs
The chart is an example of how loads might vary of the course of a 6-week phase. Deadlifts have a lighter resistance as too much weight can place strain on the lower back.
Don't forget, this is just one phase of a football strength training program. Check the other articles for programs that fit into other phases.
And make sure to read the 12-month football strength training article which plugs everything into a complete plan.