If you look at the power equation, it is the same equation as strength with the addition of velocity. So essentially we are adding a speed component here in which the athlete is developing or recruiting their strength as quickly as possible. That is because they are not able to properly convert their strength into power or speed.
So while it is important to lift heavy weights for strength, it is also important to lift medium-heavy weights for speed to train the body to recruit your strength as quickly as possible. In the game of football, speed is becoming more and more important.
The game of football has evolved a ton in the past 20 years to place an emphasis on fast athletes. Because of that, it is important to get with the times and work to improve your speed. When looking at the speed equation, it is how much ground you cover over time. Essentially, it comes down to how much ground you cover with each stride the more ground you can cover the faster you will be. So how do you cover more ground? If you think I am going to resort back to getting stronger, you were right!
Very similar to power, we need to develop a good strength foundation before we can get faster. Once we develop a good strength foundation, then we need to teach the body how to turn that strength into power. The more power the legs can generate, the more ground you will cover.
Another component to speed is movement technique. When we work with our athletes, it is our goal to teach them how to be as efficient as possible with their movements so there is no wasted motion or movement. Any wasted movement will lead to slower movement and times. Wide receivers, defensive backs and tailbacks need less bulk and more speed and agility. But they still need strength and power. Training for maximal strength which is just as important takes something a little different than 4 sets of 10 reps.
So does converting that strength into explosive power — perhaps the most important physical trait for all players to posses. We can break strength training for football into three separate categories. The right side may grow to be stronger than the left.
Agonists like the quads may become more developed compared to the antagonists hamstrings. And as prime movers grow ever stronger, smaller, stabilizing muscles get neglected. In fact, more experienced lifters are more likely to be out of balance than beginners.
Novice lifters should spend at least 8 to 10 weeks in this phase. Weight lifting veterans should aim for about 3 to 5 weeks. The objectives of this phase are to prepare the body for more demanding sessions later on in the program.
Tendons, ligaments and connective tissue are strengthened to withstand the heavy loads of subsequent sessions. Circuits can be purely strength based…. You can devise a circuit using just bodyweight beginners or medicine balls and free weights. The number of stations can vary too — between 6 and Also decrease and increase rest intervals to change the intensity. The chart below offers some more training parameters for functional strength training for football….
Increase the intensity gradually over the course of this phase. By the final week, intensity should be such that it leads naturally into maximal strength training or…. Hypertrophy is simply an increase in muscle mass due to an increase in the size or each fibre….
Football players are one of the few groups of athletes who genuinely need to train for increased bulk and lean weight — particularly linemen. Yet this is the only type of strength training that most athletes do. 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 result, even linemen should dedicate only about half of their total strength training routine to building mass.
The off-season may last 6 to 7 months. To reach peak performance by the end you need to develop high levels of maximum strength, lean muscle mass and most importantly… explosive power. A macrocycle is simply a period of time maybe weeks in which you set a very definite outcome and follow a very specific type of training. After a macrocycle of functional strength training i. There are some key differences between bodybuilding and hypertrophy training for sport.
Here are the main ones…. For a sample hypertrophy football strength training program click here. Increasing the cross-sectional area of each muscle or to be precise, the contractile filaments within each muscle greatly affects strength.
You do that through hypertrophy training. I give full credit to my offseason work with my strength coach TaylorMason, and the incomparable Rebellion Strength Program by Garagestrength. My overall strength, mobility and explosion increased significantly.
Highly recommend this program to any athlete. The football program Is great and got me better not only as an athlete but as a person overall. The links to exercises make it easy to use or coach. This is a must have program if you train football players!
The week Rebellion Off Season Program is designed for skilled position players to improve strength, explosiveness, and speed as you build towards next year. Our week Resistance strength program will build the raw strength you've been missing. Blow up your bench press, blow up your squat, slap on the muscle that you need to be unstoppable next year. Get a constant pump from your workouts while still training specifically for football with our 8-week Bodybuilding for Football Strength Program.
You will gain muscle mass and definition while training explosively for the next football season. Our 12 Week How to Get Faster training program utilizes every single facet of sports performance to mold the perfect athlete.
The Imperial Strength Program is built specifically for running backs, linebackers, and other skill position players looking to maximize their gains over the off-season and become an unstoppable force on the field. The Artillery Strength Program is built specifically for lineman who are looking to maximize their gains over the off-season and become an unstoppable force on the field. Develop your agility while building strength, developing the ability to overpower your opponents in every category of athleticism.
Our 8-week program will sculpt you into a complete athlete able to handle every situation on the field. With our week in-season strength program, you will not only maintain your strength but maximize your power, making you unbeatable off the line. It's a long season, stay strong with days of strength training a week! Over 4 weeks, the Trench Speed Program will develop your explosive power, transforming strength into power, and building you into an unstoppable force that will dominate the line.
The combine camp is an online resource that will improve your strength, speed, and technique on all of the football combine events including the 40 yard dash, shuttle run, L-drill, vertical jump, broad jump, and bench press.
Get started NOW and start training to master the combine this year! Programs are built specifically to your technical, strength, equipment, time, and skill level needs. Our high performance nutrition meal plan provides exactly what you need to eat to reach your individual nutrition goals.
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