Monday, May 18, 2009

Periodization Training For Football Players, 3

Periodization training for football players is important because you want to peak at the right time---DURING THE SEASON! Periodization training is a method that helps to avoid injuries and over-training.

From now to the middle of July (2 months), train to improve your maximum strength. Training for maximum strength is not the same thing as training for improved muscle size (hypertrophy).

The objective of training for maximum strength is to increase the highest level of force you can generate. This is distinguished from POWER which is HOW FAST YOUR MUSCLES CAN PRODUCE FORCE (SPEED STRENGTH).

It is possible to get maximum strength gains that are 2-3 times greater than the proportional gains in muscle growth (hypertrophy). Many times, bodybuilders have muscle size that is much greater than their actual strength.

Football players need muscle size (especially bulky, fast-twitch muscle fibers) and muscle strength to perform at a high level. Periodization training will give you both.

Working with heavy weights (85% to 90% of 1 rep maximum), 3-6 sets per exercise and repetitions of 3-5 will give you the maximum strength you need to help you develop maximum power in later months. The speed of the lifts should be slow to medium pace. Concentrate on compound exercises like squats, deadlifts, leg presses, shoulder presses, rows, lat pulldowns, etc. in order to recruit major muscle groups.

Read part 1 and part 2 on periodization. Stay tuned for part 4......

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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2 comments:

  1. Great advice. Squat is by far my favourite exercise!

    I've done 320 for 20 reps, and 470 for a max single.

    Do you coach a lot of football players? Training for football has always fascinated me, as there are so many elements that must be considered when designing program progression/periodization.

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  2. Yes, I do train football players and athletes of other sports as well. I played football in college as a defensive back so I know the pressures that players feel to stay on the field even when injured.

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