Spring Football Training Workout

Author Michael FearFitness Level IntermediateType Sport Specific
Days in Plan 4 Days Rest Between Sets:
N/A Sports Specific
Duration30 Min per session
This program is a light football training exercise workout program for spring football. Also checkout other football weight training exercises you can do to bring your game to the next level.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Upper Body
Power Clean (Hang Clean) Exercise Picture 1. Power Clean (Hang Clean)
Sets: 3Reps: 5
Dips Exercise Picture 2. Dips
Sets: 3Reps: 10
Chin-Ups Exercise Picture 3. Chin-Ups
Sets: 3Reps: 10
Day 2 - Lower Body
Squats Exercise Picture 1. Squats
Sets: 3Reps: 5
Lunges Exercise Picture 2. Lunges
Sets: 3Reps: 10
DeadLift Exercise Picture 3. DeadLift
Sets: 3Reps: 8
Day 3 - Upper Body
Bench Press Exercise Picture 1. Bench Press
Sets: 3Reps: 8
Push Up Exercise Picture 2. Push Up
Sets: 3Reps: 25
Dumbbell Flys Exercise Picture 3. Dumbbell Flys
Sets: 3Reps: 10
Day 4 - Lower Body
Power Clean (Hang Clean) Exercise Picture 1. Power Clean (Hang Clean)
Sets: 3Reps: 5
Push Press  Exercise Picture 2. Push Press
Sets: 3Reps: 10
Step Ups Exercise Picture 3. Step Ups
Sets: 3Reps: 10
Notes:5 on each leg

With this log you will be able to print off as many sheets as required to track this workout.

Spring Football Training Basics

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