Client #750t in Workout Questions and Answers

Client #750t asks:
“What are the best weightlifting routines for a football player? I want to work out during the off season so I wanted to know what some good lifts are. I might know some that you say, but please say anyway.”

With any contact sport and make no mistake football is one when the offseason rolls around it’s best to attack your training in stages.
First you want higher rep and lighter weight giving your body time to recover from the beating it took over the course of the season.
• Chest Press
• Bent over rows
• bicep curls
• Assisted pull ups
• Bodyweight squats
13-15 reps of these or similar options if available lighter weight and take the time to inventory your body correct any issues that may be there.
Second, we start building your strength back up with your usual array of workouts. These are done for 8-12 reps per set and again strengthening the muscles is the focus not size.
• Bench Press
• Unassisted Pull Ups
• Barbell Squats
• Box Jumps
• Power Cleans
• Good Mornings
• Dumbbell Lunges
Lastly we have a Growth and explosiveness phase with 6-10 reps
• Bench Press (chest)
• Squats (legs)
• Face Pulls for Shoulders
• Pullups for back
• Box Jumps for explosive movement
This would just offer you a general idea and is by no means the end all be all of plans for conditioning. You just need to make sure you give your body time to recover grow and build up both strength and speed before you take the field again. Give your body what it needs throughout the offseason both in training and nutrition and you will be more than ready when game time calls.

Last updated March 14, 2019