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In-Season Football Program

Since it’s Saturday and I love football, I thought I’d post a nice little workout program for the football player.

No matter what leve you’re at, maintaining size and strength levels is important. The trick is to find a balance between lifting and the grind a player goes through during the season.

In-season training for football presents some interesting issues. It is essential that a football player maintains or increases strength during the in-season period yet, they must do this while putting the body through the extreme stresses of physical contact on an almost daily basis.

That’s where a sound, but brief training regimen is needed. Here is a little one that I cooked up just for you.

In-Season Football Program
Day One:
Overhead Press
Squats or Front Squats

Day Two:
Bench Press or Dips
Rows

Day Three:
Power Cleans
Pulldowns

Notes: Perform this workout three days a week. If you feel fatigued or tired, drop day three from the schedule. Get plenty of rest, eat good food and drink lots of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer

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An early notification form will be posted soon for those interested when the club goes live. Those who register for updates on when the club goes live will receive a gift valued at over $50, absolutely free.

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Gymnastics Workout Program

Some of the finest and fittest muscle building luminaries were originally top class gymnasts.

Power is especially important i.e., the ability to exert muscular force with speed. Endurance is another factor, plus dynamic flexibility. Balance, timing and coordination are also essential qualities, Olympic gymnasts emphasize sheer hard work is the key.

In season training with weights should never be more than twice a week. Obviously, emphasis and energy must be devoted to gymnastic training itself. So routines must be brief and basic.

This routine is for anyone, at any level, who’s involved in gymnastics and wants to get better, stronger and faster. As always, this routine can be used by anyone – you don’t have to be a gymnast to benefit from it.

Squats
Dips
Pulldowns or Chins
Rows
Abs

Notes: Train consistently and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Tennis Workout

This is a nice workout that will build solid muscle and get you in good physical condition as well. The routine is used for overall fitness, power and muscle building all in one package.

Tennis players need to strengthen the legs, arms, shoulders and forearms to prevent injuries, get stronger and more agile on the court and to hit harder, more deeper shots. As with all routines, they should be designed to combat weakness and enhance the specific muscles used most in the chosen sport. This program will help do all those things.

This routine is for anyone, at any level, who’s involved in tennis and wants to get better, stronger and faster. As always, this routine can be used by anyone – you don’t have to be a tennis player to benefit from it.

Hyperextensions
Squats
Front Squats
Bench Press
Rows
Curls
Abs

Notes: Train consistently 2-3 days per week and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Martial Arts Workout

Another popular sport is the multi-various Martial Arts and associated activities. While it’s okay to recognize the essence of Judo and Karate and similar esoteric fight arts, stress relaxation, mental determination and technical skills it is also a fact that in a contest with combatants equally divided with skills, then it’s the strongest competitor who will win.

Combat sports demand toughness, flexibility and power. A training workout would exercise all major muscle groups with minimal isolation stuff. As with all routines, they should be designed to combat weakness and enhance the specific muscles used most in the chosen sport.

This routine is for anyone, at any level, who’s involved in martial arts and wants to get better, stronger and faster. As always, this routine can be used by anyone – you don’t have to be a martial artist to benefit from it.

Squats
Rows
Bench Press
Pulldowns
Overhead Press
Dips

Notes: Train consistently 2-3 days per week and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Swimmers Workout

Swimming is a sport and a very popular activity among families. Swimming is also good for endurance building, rehabbing from injuries and as a good cardio workout.

Champion swimmers make weight training an integral part of their regimes for competitive swimming, especially interested in improving shoulder and back muscles.

As with all routines, they should be designed to combat weakness and enhance the specific muscles used most in the chosen sport. The majority of swimming strokes depend on strong lats, so the schedule must contain several variations of rowing or cable pull downs/chinning exercises.

This routine is for anyone, at any level, who’s involved in swimming and wants to get better, stronger and faster. As always, this routine can be used by anyone – you don’t have to be a professional swimmer to benefit from it.

Hyperextensions
Squats
Pullovers (immediately after squats)
Lateral Raises
Overhead Press
Pulldowns or Chins
Abs

Notes: Train consistently 2-3 days per week and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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