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Do football players need brute force strength? How about muscle endurance? The ability to dart forward with explosive power? They need all of this and more. If you spend time on the gridiron, you need a football strength training program to maximize your potential on the playing field.

The first football weight training exercise should be the half squat with weights. Begin with feet shoulder width apart, your back straight and a dumbbell at the very top of each leg, secured with your hands. Bend your knees as if you are sitting back into a chair. Avoid knee injury by keeping your knees behind your toes. Push yourself into an erect position with your legs. Start with five or ten pound dumbbells and work your way up in pyramid form (below.)

Typical bench presses are great for arm strength and bulk. Add these to your football weight lifting workout using the pyramid technique below.

A football weight training routine wouldn’t be complete without dead lifts. Start with your feet a shoulder width apart. Hold a single bar with an equal weight load on each end relaxed and against your body. Bend forward from your waist then begin to bend at the knees. Continue to bend until the weights touch the floor, without allowing the bar to rest there. Slowly and with control stand straight again. Repeat in pyramid fashion.

Pyramid training begins with 15 repetitions of an exercise with a weight that is about 60% of your ability. Your second set should be 10 repetitions with a weight that is 80% of your load capacity. Your third set should be 8 repetitions with an 80% capacity weight and your final set should be 3 repetitions with a weight of 100% load capacity. This will strengthen muscles as well as add bulk through hypertrophy.

Serve up a triple-dose of training by following these final football training tips:

Try running with a 5 pound weight gripped tightly in each hand. Alternate between swinging arms naturally, punching the weights forward and punching the weights above your head. As this becomes easier, increase the weight.

Do a quick plyometrics session whenever you have a few minutes – jump rope in double-time for 30 seconds then drop to the floor on your stomach. Do push-ups for 30 seconds then leap to your feet and begin the cycle again.

Our sports training newsletter is my gift to you. The Regular Annual Price of $97 is being waived temporarily. Subscribe for FREE today, and you will never have to pay the annual fee!

Also when you sign up for my free newsletter, you will be automatically entered in my monthly drawing to win free supplements and other great prizes.