Running backs must train differently at different times during the year or risk decreasing their fitness. Performing workouts that focus on strength, power, endurance, speed, agility and quickness at the same time produce poor results. To create a workout schedule for football training, divide your year into four phases to help you maximize the benefit of your exercises and conditioning.
Post-Season Workouts
After your season has ended, let your body recover from the intense physical demands you have placed on it. You'll need to rest, but don't become out of shape to the point you'll have to start training from scratch again in a few months. After one or two weeks of rest, begin a schedule of active recovery workouts, preferably low-impact and performed at moderate intensity, says Sports Fitness Advisor. Train with bike riding, rollerblading, swimming or casual basketball, volleyball or racquetball or tennis hitting. Keep your heart and muscles working without pushing them to their limits.
Off-Season Workouts
After one or two months of active recovery, it's time to begin preparing for your upcoming season. During this part of your workout schedule, focus on muscle building with resistance training. This is the time to use heavy weights. Work on aerobic conditioning during the off-season as well. Your workout schedule should include 24 to 48 hours of rest between resistance workouts. If you plan to lift twice each day, alternate upper- and lower-body workouts.
Pre-Season Workouts
As you near your season, your workout schedule should become more football-specific. As a running back, you will call on your high-twitch muscle fibers for speed, quickness and agility. You'll also need to build anaerobic conditioning to help you recover after plays. Switch from strength training to muscular endurance training, using less weight and more repetitions. Begin adding explosive strength and reactive power exercises that require quick movements, such as box jumps and reactive squats. Begin sprint training, working in short, high-intensity bursts of energy that mirror what you will do during games. This type of training calls on your high-twitch muscle fibers and aerobic energy system.
In-Season Workouts
During your season, your training should include high-intensity workouts that use lower loads and higher volumes, says Sports Fitness Advisor. Maintain your muscular endurance with circuit training and perform speed, agility and quickness drills. Working on muscle building and aerobic conditioning isn't helpful during your season. Give yourself a day to recover after each game, and perform only light training the day before a game to allow your body to recover and repair in time for your game.
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