Simply put, this is THE in-season workout program you need.
In-season training is THE most important training phase for a football player. Period.
Of course, if you do nothing all off-season, and you start training hard in-season, you’re not going to become a superstar by season’s end. But, for those who paid their dues in the off-season, and got stronger, faster, and more explosive, in-season training is a must to maintain those gains.
It’s inevitable you’re going to get beat up during the season – shoulders, hips, knees, ankles, and back – so to stay strong and healthy you must continue training in the weight room. But how? Here are some guidelines to follow for in-season football training:
Drop the training schedule to 2 days per week:
The day you play your game dictates what days you train:
Training takes a backseat to football during the season:
Use recovery techniques throughout your training:
Here’s the template for in-season training to help you stay as strong, and as explosive, as possible throughout your season:
Sunday – Tempo Run
Tempo runs are a great way to support recovery after a game, while helping you maintain work capacity and improve cardiovascular efficiency. These tempo runs consist of 50 yard runs with bodyweight exercises interspersed as active recovery. Run, roughly 75% of max speed, for 50 yards. At 50 yards, perform a bodyweight exercise for an active recovery. When you finish the bodyweight exercise, run (75%) back 50 yards and perform another bodyweight exercise. This will continue for 6-10 reps.
An example is as follows:
How many runs should you include per session? Three week waves like those shown below work best:
Week 1/2/3 – 6 runs
Week 4/5/6 – 8 runs
Week 7/8/9 – 10 runs
Week 10… (Playoffs) – 6 runs
Adjust the volume and distance of the runs to fit your level. If 6 50 yard runs at 75% is going to wear you down, don’t do it! Shorten the distance or decrease the amount. Remember, your training cannot take away from your ability to practice at 100%.
Tuesday or Wednesday – Weight Room
Workout A (Lower Body Emphasis)
Complete Warm up + Mobility/SMR
1a. Med Chest Throws for distance – 2x5
2a. Safety Squat Bar Squat – 3x5
2b. TRX Facepulls – 3x12
3a. Kettlebell Swings – 3x8
3b. Sled Drag - 3x15 yards
4a. Hanging Knee Raises – 3x10
***If you do not have a Safety Squat Bar, you can substitute with front squat.
Workout B (Upper Body Emphasis)
Complete Warm Up + Mobility/SMR
1a. Med Ball Scoop Throws for height – 2x5
2a. Floor Press – 3x5
2b. Band Pull-Aparts – 3x15
3a. Blast Push Ups – 3x 12-15
3b. Inverted Row – 3x15
4a. Anti-Rotation Pallof Hold – 2x20 sec each side (R/L)
You can rotate Workout A and Workout B each week (only performing one of them each week). Including the warm up and SMR, the entire workout should be done in less than 45 minutes.
Follow the guidelines from above to properly use in-season training for maintaining strength and speed levels. It’s imperative that in-season training not detract from your skill work and practice. As always, if you have any questions regarding in-season football training for, please contact me at firstname.lastname@example.org