

EXPERT ADVICE / EXERCISE / TRAIN

LIKE AN ATHLETE: FOOTBALL
WORKOUT ROUTINE

Train Like An
Athlete: Football
Workout Routine
   

In order to be a great football player,

you must follow a training plan that
will be specific to the game of
football.

Football is played as an explosive

sport
sport; plays often last between 2-
and-15 seconds. In most cases all the
strength and power is put out in a
few shots then you get a chance to
rest up and do it again.

For this reason, in this program, you’ll

focus on strength training 3 days,
explosive movements one day
and plyometrics the other day day.
We will also focus on high intensity
bursts and building the strength to do
this throughout the whole game. By
splitting your workout this way, you
can reach your peak physical
performance when you hit the
football field.

This football workout will be sure to

shred your body and give you the
ideal look of an NFL running back. It
will help you lower your body fat,
increase muscle mass and improve
athletic performance
performance. This routine
should probably not be used during
peak season as it may be too taxing
on your body and your central
nervous system, which would result in
overtraining, fatigue, and possible
injury.

In addition, before beginning any of

the workouts, you should always
incorporate a proper warm-up
consisting of mobility work,
activation exercises, dynamic
movements, and some
intermittent running

Train Like an Athlete:

Your Week Overview
3 days of Strength Training
(upper, lower & full body)
1 day of speed and agility work
1 day of plyometrics

Monday – Upper Body Strength

Tuesday – Lower Body Strength

Wednesday – Speed & Agility

Thursday – Steady State Cardio

Friday – Plyometrics

Saturday – Full Body Explosive

Strength

Sunday – Rest

Train Like an Athlete:

Your Football Workout
Plan
Upper Body Strength
Workout
Bench Press(4 sets of 10, last set
to failure)
Incline Dumbbell Bench Press (3
sets of 8)
Military Press (3 sets of 8-10)
Shrugs(3 sets of 20)
Cable Crossover (3 sets of 6-8)
Dumbbell Fly (3 sets of 8)
Alternating Dumbell Curls (3
sets of 8-10)
Tricep Dip (3 sets of 10)
Skullcrushers (3 sets of 6-8)

Lower Body Strength Workout

Do all lower body workouts for 3 sets
with 10-12 reps.

Squats
Deadlifts (Every other week
switch from straight leg and
regular / conventional type)
Lying Leg Curls
Lunges
Calf Raises

Speed & Agility Functional

Football Workout
Do 3 sets of each to concentrate
on high intensity sprints.

10m Sprints
25m Sprints

Follow up your sprint workout

with one longer distance sprint.

400m Sprint x 1

Agility Work

Suicides
Agility Ladder – push up –
sprint: Run the agility ladder
(outside to inside each box, end
with 5 push ups, then pop up to
sprint 10m) Do this 5 times.

Functional workout to improve

vertical jump

Jump and reach – While

standing, squat down and jump
to reach something above you.
It’s recommended to do this
with a weight vest.

Steady State Cardio

This is the second lightest workout of
your week so keep your heart rate up
and do some steady state cardio.
You will focus on your conditioning by
doing steady state cardio for 30-60
minutes (depending on your fat loss
goals).

Plyometrics Workout
Do 3-4 sets of each

One Leg Jumps – Squat and

jump straight up x 10 each leg
Forward Jumps – While
standing, squat and jump
forward as far as possible. x10
Pop Squats x 20
Burpees with pushup x 20
Box Jumps x 10

Full Body Explosive Strength

Do these exercises for 3 sets each
(aim for around 8 reps unless
otherwise noted)

Power Cleans
Box Jumps
Snatches
Medicine Ball Throw Situps
(against a wall / net or with a
friend x20 )
Push-up to Box Jump (x10)
Incline weighted situps (x15)

We want to see you sweat. If you

tried this workout let us know what
you think. Tag us on Facebook or
Instagram
Instagram, with the #ReflexNation
#ReflexNation.

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