So how do you go about setting up your football workouts to get you to that next level? Football is an explosive sport. If you want proof just look at the recent rash of concussions. Today’s players are bigger, stronger, and faster than ever before. If you want to get noticed by coaches and scouts you need to be too. The key to productive workouts is, you have to choose the best bang for your buck exercises. Remember that to be an elite level football player you have to put in the required hours working on the skills of your position. Your time in the gym should be targeted on doing only the things that carry over to the field. If it doesn’t make you a better football player, then why waste time doing it?
Football players on average carry a larger amount of muscle mass than the other big sports. There is a reason for that; football is a collision sport. In football, strength training is used to not only increase your ability to hit, but you ability to receive a hit. The added muscle mass makes a player more explosive, but also acts as a suit of armor to protect them.
Top 5 Football Mass Building Exercises
- Back Squat
- Bench Press
- Overhead Press
- Snatch High Pull
If you are looking to increase your muscle mass your workouts should center around compound movements. Curls may get the girls, but they have little carry over to the football field.
BACK SQUAT: Considered the “King of Exercises”, the back squat works the entire body. Not only does it work your lower body, but it strengthens the upper body that has to support the weight on your back. Increasing your strength in squatting also increases your speed.
DEADLIFT: If squatting is the best exercise for football, deadlifts are a close second. They work many of the same muscles as squats, as well as overloading your traps, forearms and grip strength. The deadlift is a great measure of overall strength. If your deadlift is getting stronger, then your workouts are on track.
BENCH PRESS: This is everyone’s favorite, and for good reason. It is one of the best exercises for putting on upper body mass. It builds your chest, triceps, and delts. It is also part of the NFL combine, so if you have aspiration of greatness you need to increase your bench for reps.
OVERHEAD PRESS: This actually is a better overall movement than the bench press. The standing overhead press works all the same muscles as the bench, while also working your core like few other exercises. You can even modify it to a push press, get your legs involved, and mimic the action of firing off the line of scrimmage.
SNATCH HIGH PULL: I know you were expecting me to say the Power Clean. I think the snatch grip high pull is superior for football strength training. Using a snatch grip gets you down lower, and really works the posterior chain. Doing a high pull replaces the need to catch the bar, and reduces the stress on your wrists. If you have ever read about the Nebraska Cornhuskers strength and conditioning program, they prefer the High Pull for similar reasons. If you are consistent with these exercises, as well as your food intake, and sleep you will add quality muscle mass.
These five compound exercise that should be staples in your football workouts.