The game of football is truly survival of the fittest. Note that this isn't survival of the strongest. When two players collide, the person who most often "wins" the collision is the one able ignite a burst of energy just before the point of impact. The goal of lifting weights during the off-season isn't to go as heavy as possible, but to train your body's fast twitch muscle fibers to explode with energy on command.
Squats
This movement is designed to help you drive through the would-be tackler, ball carrier, or blocker. Squats are perhaps the most comprehensive leg workout, working nearly every muscle from the waist down if done correctly. You'll want to either use a Smith machine for this movement. Rack a medium amount of weight, roughly 50 to 80 percent of your one-rep maximum. Mount the barbell on the back of your shoulders, squat down like you're sitting on a bench, and stop when your thighs are parallel to the ground. Hold that for 3 seconds, and then thrust back up as hard and fast as you can. Repeat this until muscle failure.
Dumbell Bench Press
This movement helps you push defenders away, and to get off of "bump" coverage if you are a receiver. The balancing act of using individual dumbbells during a bench press helps to isolate the chest, shoulder and tricep muscles. Use a spotter during this exercise for safety. Grab two dumbbells, collectively weighing approximately 50 to 80 percent of your one-rep maximum. With the help of your spotter, lie back on the bench with the dumbbells out and above you at chest level. Bring them down slowly, and then thrust back up in one explosive motion, making sure to not bang them together. Repeat this until muscle failure.
Incline Leg Press
This movement helps you drive through arm tackles if you're carrying the ball, and to drive through an opposing player while still maintaining a low center of gravity. Pile on approximately 50 to 80 percent of your one-rep maximum weight. Place each foot on the press, shoulder width apart. Slowly bring the weight down until your thighs are perpendicular to the rest of your body. Hold that position for one full second, then thrust upwards in one swift motion as hard and fast as you can. Repeat this until muscle failure.
Isolated Rows
This movement helps you wrap up and hold onto ball carriers upon impact. The exercise requires a weight bench and a dumbbell that weighs approximately 25 to 40 percent of what your one-rep maximum would be on a rowing machine. Place the dumbbell on the floor on the right side of the bench, and rest your left knee and left arm on the bench. Arch your back and make sure your body is parallel to the ground. Pull the dumbbell up in one quick motion while bringing your elbow back until it reaches the arch in your back. Hold this position, and slowly lower the dumbbell over five seconds. Repeat this movement on both sides until muscle failure.
Seated Dumbell Curls
This movement improves your ability to hold onto the pigskin when defenders are attempting to strip it out of your arms. For this you'll need an upright chair with no sides or arms and two dumbbells that collectively weigh approximately 50 to 80 percent of your one-rep curling bar maximum. Stand upright, with your back arched, and one dumbbell in each hand with your palms facing forward. Keep your elbow tucked in to your side, and using your bicep muscle, bring the dumbbell up quickly and under control. Hold the weight at shoulder level for one full second, then slowly lower it over five seconds. Repeat this until muscle failure.
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