Football, like most other sports, is dominated by big, strong and powerful athletes. So, developing bigger, stronger athletes would only make sense to improve your team. Football workouts are very different than the fitness and body building style workouts you see at the gym on daily basis. Football workouts are not designed to make the player look good at the beach, though that can be a by product. Building maximal strength and power are what football workouts are designed to do.

 

Successful football workouts should employ movements that work as many muscles as possible, compound joint and multi-planer. Single joint isolation movements, like in body building, are not good football workout exercises because their only building a specific muscle group in a single direction. Football is a multi-dimension sports, so it needs multi-dimensional strength and power. Below is a list on compound joint exercises that would be beneficial in a football workout building maximal strength.

Total Body

Legs

Upper Body

Squat and Press

Back Squats

Barbell Flat Bench Press

Push Press

Front Squats

Barbell Incline Press

Hang Clean

Lunges

Dumbbell Flat Bench Press

Power Clean

Spilt Squats

Dumbbell Incline Bench Press

Snatch

Step Ups

Pull Ups

   

Lat Pull Downs

   

Barbell Shoulder Press

   

Dumbbell Shoulder Press

   

Bent Over Barbell Row



Strength = Force X Distance - - Moving the maximal amount of weight a specific distance.


Power = Force X Distance/ Time - - Moving the maximal amount of weight a specific distance in the least amount of time.


Strength is only one part of a successful football workout. Another aspect that is often over looked is building maximal power. Power is the ability to produce maximal force in the shortest amount of time. This is very important in playing football. What good is it to squat 600 pounds when it takes you 2 minutes to do it? Moving a lot of weight very quickly is essential in football. Football players need to have explosive power to make quick cuts, driving blocks and lightning fast throws. Maximal strength is important but everything in football needs to happen fast. Below is a list on compound joint exercises that would be beneficial in a football workout building maximal power.

Total Body

Legs

Upper Body

Squat Jump Chest Press with Med Ball

Squat Jump

Med Ball Chest Pass

Squat Jump Shoulder Press with Med Ball

Lunge Jump

Soccer Throw

 

Depth Jump

Over Head Med Ball Throw

 

Article Title:   Football Workouts for Strength and Power