Friday, May 15, 2009

Periodization Training For Football Players, 2

Periodization training is organized to help you peak at the right time which is during the football season.

For the first 2-1/2 months (March to middle of May) of training, you should concentrate on building your foundational strength and growing your muscles (hypertrophy). Since muscle weighs more than fat, you would also gain needed muscle mass (while burning fat) and weight. Its not uncommon to put on 15-20 pounds of muscle during offseason training (assuming you are following your sports nutrition plan)!

You need to STABILIZE and STRENGTHEN your body during this 2-1/2 month period. You will also correct muscle imbalances, joint dysfunctions, postural problems. This period is also used for rehabilitation of injuries after a long season.

The training program is Multi-Planar (sagittal, frontal, transverse), Multi-Joint (exercises such as bench press, squats, lunges, deadlift, rows), Multi-Dimensional (stabilization, strength, power in later months) and Proprioceptively Enriched (high neural demand, like balance exercises).

Foundational core training exercises like planks, side planks, supermans, cobras, bridges and back extensions are important to do during this period.

This period of training also prepares your body for the more demanding sport specific, speed and plyometric training in the coming months. Your strength will help you to be faster and more explosive. For example, you should be able to squat your body weight 8-10 times. If you are not able to squat, then you should be able to leg press about 1.5 times your body weight 8-10 times.

Read part 1 on periodization. Stay tuned for part 3......

Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
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  1. Very true!

    Not enough athletes focus on imbalances and corrective exercise, hence why injuries are so prominent!

    Good article, and I hope many athletes heed your advice.

  2. Thanks for the visit Matt! The main purpose of training is NOT to get big but to prevent injuries.


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