Football players are known for having superior athletic skills with a blend of size and strength. The athletic skills and ability level of the best football players come as a result of a sport-specific strength and conditioning program. As a result, football players commonly are considered strength athletes, but some larger football players might be considered power players and those with exceptional quickness and agility might be seen as speed players.
Training
The football season lasts only a few months in the fall, but the training program takes place year-round. The 12-month training program is split into three distinct phases -- offseason, in-season and post-season -- with every phase containing a specific strength-training component. For example, the offseason phase focuses on building maximal strength and power in preparation for the season, while the in-season and post-season phases focus on maintaining strength levels.
Size
At times, football players might be considered "undersized" for their specific position. To increase body weight and muscle size, football players follow a systematic hypertrophy strength-training program. This hypertrophy training phase for gaining size and strength typically takes place during the offseason and preseason training phases. Strength train three to four days per week, choosing six to 10 exercises per workout, and perform three to five sets of six to 12 repetitions on each exercise.
Power
Power is the combination of speed and strength, and most football players want to balance speed and strength for maximal power output. However, skilled position players such as wide receivers and running backs might focus on speed rather than strength, while lineman and linebackers will focus on strength and size. To balance both speed and strength, football players combine speed and agility training with power training from plyometrics and Olympic lifts such as hang cleans and snatches.
Nutrition
To promote maximal strength gains and recovery to enhance performance while minimizing the potential for injuries, football players must complement the strength and conditioning program with a specific nutrition plan. Proper nutrition lays the foundation for achieving strength and body weight goals. Consult your coach or trainer for individualized advice on how to implement nutrition techniques to help increase strength without adding excessive muscle growth that inhibits speed and power.
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