The sport of football requires multiple talents. Players must have outstanding speed, strength, size and muscular endurance. A proper weightlifting routine is a must for any football player. The best football weightlifting routines are the ones that focus on increasing maximum strength, power, muscle size and speed. The lifting routines should also be created by top-level strength coaches who train football players.
Joe Defranco's Westside Program Outline
Strength and conditioning coach Joe Defranco came up with a football weightlifting workout called Westside for Skinny Bastards. All Defranco's football players at all levels have used the program, including 14 NFL players. The program's design enhances football players' speed, strength, quickness, power and muscle size. The lifting routine is performed four days per week. Monday is a maximum-effort upper-body day, Tuesday is a dynamic-effort lower-body day, Thursday is a repetition-effort upper-body day, and Friday is a maximum-effort lower-body day.
Maximum-Effort Days
Maximum-effort lifting workouts increase football players' muscle mass and maximum strength. Monday is a maximum-effort upper-body day. The first exercise is a bench-press variation of your choice. The movement should be done for one set to all-out failure. The second exercise is your choice of dumbbell bench presses, pushups or chin-ups for two working sets of 15 to 20 reps. The next four exercises are a rowing exercise of your choice, a shoulder exercise of your choice, a trapezoid exercise of your choice and a bicep exercise of your choice. Three or four sets are performed for 5 to 15 reps. Friday's maximum-effort lower-body day is very similar to the upper-body day. The first exercise can be either a squatting or deadlifting variation. The exercise is performed for one set of all-out failure. The second exercise is three sets of 6 to 12 reps of a unilateral squatting or lunging exercise. The third exercise is three sets of 12 reps of a hamstring exercise. The final exercise is 20 reps of an abdominal exercise of your choice.
Dynamic and Repetition Days
The dynamic and repetition workouts increase football players' speed and power. Tuesday is a dynamic-effort lower-body day. You perform four exercises. The first exercise is a plyometric exercise in which you do a vertical jumping exercise of your choice. Perform eight sets of one to three reps. The last three exercises are abdominal, hamstring, and hip exercises of your choice. Perform two or three sets of 8 to 12 reps. Thursday is a repetition-effort upper-body workout in which you do five exercises. Perform one exercise of your choice for each upper-body muscle group: chest, shoulders, back, biceps and forearms. Perform three or four sets of 5 to 15 reps.
Coach Robert Dos Remedios' College of Caynons
Robert Dos Remedios is the strength and conditioning coach at the College of the Caynons in Santa Clarita, California. Remedios won the 2006 National Strength and Conditioning Professional of the Year Award. Remedios has his football players perform intense workouts that increase their strength, muscle size, endurance, power and speed. Monday's exercises are hang cleans, front squats, dumbbell bench press, push press, medicine ball swings and planks. Tuesday's exercises are hang snatches, rows, Romanian deadlifts, chin-ups and sit-ups. Wednesday's exercises are power cleans, lunges, close grip bench, push jerks and abs. Thursday's exercises are dumbbell snatches, good mornings, pull-ups, medicine ball swings and slide saws. Rep and sets change each week. On odd weeks, three sets of between 5 and 10 repetitions are performed. On even weeks, four sets of between 2 and 10 reps are performed.
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