As a football running back, you must create a workout program that trains you to withstand the physical demands of the position. To break tackles, you must strengthen the large muscles of the lower body. For rapid acceleration, you must train for speed and explosive quickness. To have the endurance to perform at your best for the entire game, you must train aerobically. You will need to work out throughout the year, adjusting your training as the football season gets closer.
Features
The goal of a workout program is to get in peak playing condition for the season and stay in condition during the season. To accomplish this objective, you must alter your training regimen during different times of the year. This varied type of training is called periodization. After the season, take four to six weeks off to rest your body. After that period, begin your off-season program. The first six months of your off season will consist of building strength, power and endurance. During the final two months prior to the season, focus on skills that are more specific to the running back position: speed, agility and explosive strength. During the season, continue to workout, however, your emphasis is to maintain your strength, speed, agility and endurance.
Weight Training
Your schedule will consist of four weight-training sessions per week, using mostly free weights. On Monday and Thursday, target your chest, shoulders and triceps. On Tuesday and Friday, concentrate on your legs, back and biceps. Perform four to five sets of five to eight repetitions on each exercise. Examples of exercises for your Monday and Thursday workouts would be bench press, incline press, military press, upright rows, shrugs and triceps press downs. Examples of exercises that target your legs back and biceps are squats, dead lifts, t-bar rows, one-arm rows, thigh extensions, calf raises, thigh curls and bicep curls.
Approximately two months prior to the season, your weight-training workout will focus on increasing muscular endurance. Shift to working out all muscle groups three days a week. Decrease the amount of weight on each exercise, while increasing the repetitions to between 12 and 15 per set. Allow yourself one minute of rest between each set. Flexibility is important for a running back, so stretch during and after your workouts.
Plyometrics
Plyometric exercises improve your explosive strength by requiring you to apply full exertion on each movement. Begin your plyometrics approximately two months prior to the season, and perform them on the days you are not lifting weights. Two examples of plyometric exercises for a running back would be box jumps and medicine-ball chest throws. Allow yourself a one- to two-minute rest between exercises, and perform the exercises until you experience extreme fatigue.
Speed And Agility Drills
As a running back, it is important to improve your speed and agility. Begin your speed and agility drills approximately two months before the start of the season. The drills are performed on the same days as your plyometric exercises. Begin your speed and agility drills by stretching, then jumping rope. Running multiple 30-meter sprints helps develop your speed, while performing various pylon drills improves your agility. Focus on decreasing your rest periods between the sprints and the drills. According to former professional running back Herschel Walker, you should perform the pylon drills while carrying a football.
Warning
A strenuous workout program, performed throughout the year, requires a proper diet and adequate rest. Without these components, it is unlikely you will make significant progress in performance. Consult with either a health care provider, or a certified fitness professional, regarding your rest and nutritional requirements while training.
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