Football strengthen training is generally more comprehensive than any other types of sport that you know of. The training is unique in that it targets on most of the body muscles. You don't have to straggle every day by finding time to get to the gym since the football strengthen training offers you a perfect opportunity to do your exercise from anywhere. All what is need from you is little discipline so as to ensure that you stick to the program with nobody following you around. It is important to take a structured approach to your weight lifting.
Different phases for football strength training
During the course of the year the football strength training is supposed to follow well defined phases or cycles. Football strength training varies depending on the time of year unlike the recreational body builder, who follows the same routine week after week. In this case you have more freedom and you do not remain held on a normal fixed and boring routine. The football season is broken into 3 phases: -
- Off season: - at this time the main objective is to build the utmost of strength, size and power possible. However since the off season is very long it is broken into small macro cycles. A macro cycle is a period of time in which one sets a very specific outcome and follows a precise type of training that has been well stipulated previously.
- In season: - during this time is about maintaining the strength gained during the off season. I am sure everyone would love to have a cool rest during this time since they are off from most of their daily routines. The volume and intensity in the training are reduced considerably.
- Transition phase: - here is all about resting and recovery. It is important to have some time off in order to allow the body and mind to be fully relaxed. This ensures that you are fresh and relaxed when you go back to the normal daily routines.
Which are the Common Football strength training programs?
There are different forms of the football strength training programs. It all depends with what you love most and what is your target at the end of it. There are many ways in which you can the exercise refreshing and memorable.
Functional football strength training: -
Football can cause injuries on your body in different ways, since your body is bent, twisted, bounced, and put into many positions of unnatural strain. You need to make sure that you give equal animalistic effort to both sides of your body so as to get a symmetrical development and not lopsided malformation.
Hypertrophy football strength training: -
It is the type of football strength training that everyone thinks of. One should focus on muscular growth and sheer bulk. One should dedicate half of their strength training to hypertrophy strength, but more than that will be getting into a zone of painful injury since you lack agility and speed.
Maximal football strength training: -
This is the development of a cross sectional areas of each muscle and is responsible for explosive power. In order to promote this development you have to lift maximal loads. It is important to know that flopping and squirming leads to bench sitting injury.
Power football strength training: -
One has to own the skill to instantly convert all your strength into power in order to triumph on the football field. An athlete who is stronger and more powerful is likely to survive a collision.
Sand exercises for football strength training
Many players are spending a lot their time and money in expensive power lifting programs but they overlook a simple but very effective football strength training tool. These are Giant bags of sand that enable you to work from odd positions in strange angles. Here are some of the common sand bag exercises: -
Bear hug and duck walk: - it is widely practiced due to its effect on the backs, legs, Pecs, and grip. There is also a bear hug and duck walk combo which is an excellent movement that will strengthen the back, legs and the entire body for many football tasks.
High Rep Clean and Press: - it is a great conditioning for any sport but is difficult to do with a barbell since the barbell stays the same the entire time. This movement builds mental toughness and it is usually done at the end of the football strength training session.
Sand high pull with chains: - it is different from the one most are used to. It's good for thickening the traps, building the upper part and teaching the transfer of power.
Football strength training is vital especially when it comes to the legs and trunk for the footballers, who want to get better in kick performance and reduce the risk to injury. For improvement in general strength, an exercise consist of leg curls, leg press, bench press would be perfect.
