Monday, April 18, 2011

Spring Football Strength and Conditioning

Use spring football strength and conditioning to help you peak at the right time---during the football season in September!

You will win your position on the field by being dedicated in the weight room and during spring team practices. 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 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.

Work hard and prepare to succeed!

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Mark Dilworth, BA, PES
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  1. Abdominal exercise will tone your abdomen. With the fat out of the way, you can tone and tighten the muscles to get great looking abs. Ab machines are not all created equal.

  2. Add to this the fact that old fashion floor crunches are difficult to execute correctly and the addition of one of the better ab workout machines goes from being a nice thought to a smart idea.

  3. Conditioning is very vital in sports such as football. You need to make your legs stronger to avoid injuries and cramps.

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