The term periodization refers to the division of an overall training program into phases which accomplish different goals. The progression of this linear periodization goes from a point of high-volume/low-intensity training to low-volume/high-intensity training. Due to the physical nature of football, dividing resistance training programs into segments or phases that focus on muscle building, strength training and power development will benefit the athlete for peak performance during competition.
Step 1
Focus on muscle hypertrophy, or growth, for the first four weeks of training. Perform three to four sets of repetitions ranging from 9 to 12. Utilize a four-day-per-week split plan. Train chest, shoulders and triceps on Mondays and Thursdays. Incorporate legs, back and biceps on Tuesdays and Fridays. Rest for one minute between sets.
Step 2
Increase resistance and decrease reps for the strength-building phase. Perform three to four sets of six to eight reps during this phase. Mix in different exercises that target the same muscle groups. Rest for two minutes between sets.
Step 3
Increase weights slightly and reduce reps for the power phase. Execute three to five sets of two to five reps. Include Olympic-style lifts--cleans, hang cleans, push press--into this phase. Use explosive moments during the power phase. Rest for no less than three minutes between sets.
References
- "Periodization: Theory and Methodology of Training, 4th ed." Tudor Bompa; 1999
- "Comparison Between Different Off-Season Resistance Training Programs in Div. III Ameican College Football Players," Jay R. Hoffman, et al; the Journal of Strength and Conditioning Research, Vol. 23:1, January 2009
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