Training for football - Day 1
Goal
Improve strength and power in the most required muscle groups in this sport. 2 sessions per week in the season, and could be 3 or 4 in the preseason. The 5RM is the maximum weight with which you can do 5 repetitions in a single serie. Do a 15-20 minutes of stretching at the end of this session. Week 1: 3 x 6 at 60% on the 5RM. Week 2: 4 x 6 at 60% on the 5RM. Week 3: 5 x 5 at 60% on the 5RM. Week
HALF BARBELL SQUAT
3 sets
6 reps
Glute Bridge
3 sets
20 reps
Push up
3 sets
20 reps
Renegade Row
4 sets
10 reps
Back extensions
4 sets
20 reps
MACHINE CALF RAISES
4 sets
20 reps
Alternating dumbbell biceps curls
4 sets
12 reps
Triceps Pulldown
4 sets
12 reps
Bent over dumbbell rear delt raise
4 sets
12 reps