A handsome young muscular sports man doing bench press for a football body.

Building a Football Body: The Right Workouts

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A handsome young muscular sports man doing bench press for a football body.

Get your football body ready.

The gridiron shows no mercy towards anyone and if you are going to be a football champion, you have to stand toe to toe with the best. We’ve given tips for beginners and showed you how to up your conditioning. Now it’s time for the W Training Facility to tell you how to build the perfect football body. Training certain body parts will grant you an advantage on the field and if you are going to be a dominant force, you need to spend a lot of time at the gym. Here are a couple of workouts you should be adding to your routine.

Staying Consistent

None of your training matters if you don’t stay consistent. That means sticking to your weekly workouts and maintaining the frequency in which you perform them. We suggest dedicating three days out of the week to training. You’ll spend an hour each session doing a specific set of workouts. This method allows you to build your body over time and rest up when necessary at the same time.

Session One

It’s time to get your barbell ready because the following exercises will put it to work for the first session of your football training:

  • Shrugs: It’s best to start session one with something simple. Standing up, hold your barbell at arm’s length. The bar should be touching your thighs. Simply shrug your shoulders as high as you can. Do three sets of 10 repetitions.
  • Barbell Bench Press: You should be laying on your bench press. As you take the barbell off the rack, keep your wrist straight. At a 90-degree angle, bring it down just below your sternum and then press the weight up. Do this for four sets of 8 repetitions. Always have a spotter during the bench press exercises.
  • Incline Bench Press: If your bench press is adjustable, set it to a 30-45-degree incline. Take a seat with your back to the bench press. You are going to lift the barbell to your chest then push it all the up. Hold for a few seconds and bring it back down. Do four sets of 10 repetitions.

Session Two

The second session focuses on adding power and explosiveness to the legs. On the second day, try the following:

  • Romanian Deadlift: Just like the shrug, you are going to stand up, holding the barbell to your thighs. Bend your hips back, as well as your knees and then lower the weight down until you feel your back change its position. Repeat for three sets of 6 repetitions.
  • Barbell Squat: Your barbell should be placed on a tall power rack, meaning the weight is at the height of your shoulders. Position yourself so the barbell sits on your back. Placing both hands firmly on the bar, you are going to bend your hips and knees as far as you can and then back up. Do this exercise four sets of 6 repetitions.

Session Three

For this last session, you are going to repeat a couple of the previous exercises like the shrug. You’ll also do similar exercises as the barbell bench press and incline bench press. Instead of using a barbell, you’ll replace that weight with dumbbells. You can also add in a few medicine ball sit-ups to your session three routine.

Train Your Football Body at the W Training Facility

There is so much more that you can do to improve your football body. We haven’t even begun to cover all the exercises you should do. Stop by the W Training Facility and talk with one of our personal trainers. They have plenty of experience working with athletes from different sports.

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