As the NFL season unfolds, many fans find themselves inspired to engage in athletic training. It’s a great way to channel your competitive spirit, even if your goal isn’t to hit the field for a professional tryout. To help you embrace the mentality of a football player, NASM-certified trainer and coach Kendal Fitzgerald has crafted an energizing football-inspired strength workout.
- 1. Dumbbell Chest Press (3 sets x 10 reps)
- 2. Band Face Pulls (3 sets x 8 reps)
- 3. Dumbbell Seated Shoulder Press (3 sets x 12 reps)
- 4. Single Arm Dumbbell Back Row (3 sets x 8 reps each arm)
- 5. Plate Waterfalls (3 sets x 8 reps)
- 6. Cable Triceps Extensions (3 sets x 15 reps)
- 7. Cable Bicep Curls (3 sets x 15 reps)
- 8. Body Weight Sit-ups (4 sets x 25 reps)
Fitzgerald, a former football player, emphasizes the significance of strength training in the sport. He devised a workout that includes eight key exercises, which rely on basic equipment found in most gyms: a weight plate, a cable machine, a long resistance band, and some dumbbells. For those lacking extensive equipment, adapting the routine to use just dumbbells and resistance bands is possible, although it may not deliver the same intensity.
Here’s an overview of the eight exercises designed to boost your strength while emulating the training methods of football athletes:
1. Dumbbell Chest Press (3 sets x 10 reps)
– Execution: Lie flat on a bench and lift the dumbbells over your chest. When lowering, keep your wrists straight and bend your elbows at a 90-degree angle. Press up when your arms are at this angle.
– Benefit: This exercise enhances upper-body strength, crucial for pushing opponents in football.
2. Band Face Pulls (3 sets x 8 reps)
– Execution: Secure a resistance band to a stable point. Grip the band with your hands, bending your elbows at 90 degrees as you pull it towards your face.
– Benefit: This movement supports balance and control, which are vital in football, especially when absorbing hits.
3. Dumbbell Seated Shoulder Press (3 sets x 12 reps)
– Execution: Sit on a flat bench and raise both dumbbells above your shoulders. Lower them to a 90-degree elbow angle before pressing back up.
– Benefit: Increases shoulder stability and strength, essential for throwing the ball effectively and preventing injuries.
4. Single Arm Dumbbell Back Row (3 sets x 8 reps each arm)
– Execution: Bend forward with one hand and knee on a bench. With your free hand, lift the dumbbell towards your chest, then switch arms after repetitions.
– Benefit: Promotes equal strength in both arms, addressing any muscular imbalances.
5. Plate Waterfalls (3 sets x 8 reps)
– Execution: Holding a weighted plate, raise it above your head and then lower it back to your waist.
– Benefit: This exercise focuses on core strength crucial for the explosive movements required on the football field.
6. Cable Triceps Extensions (3 sets x 15 reps)
– Execution: Attach a rope to a cable machine. With elbows bent at 90 degrees, pull the rope down, straightening your arms.
– Benefit: Strengthens the triceps which are important for grip and tackling strength in football.
7. Cable Bicep Curls (3 sets x 15 reps)
– Execution: Engage the rope from a cable machine and perform curls by bending your elbows.
– Benefit: Strong biceps aid in making effective tackles and enhancing overall upper body performance.
8. Body Weight Sit-ups (4 sets x 25 reps)
– Execution: With feet secured, perform traditional sit-ups with bent knees.
– Benefit: Develops core strength essential for taking hits during gameplay.
This comprehensive workout shifts the focus from running drills to enhancing strength through targeted muscle engagement. The eight moves emphasize the same type of muscular power that athletes rely on during matches.
By tackling exercises that simultaneously strengthen your upper body and core, you’ll improve the explosive power needed for quick movements, direction changes, and physical duels on the field. This workout aims to enhance the physicality often seen in NFL players by fostering shoulder strength, core resilience, and overall athleticism.
Whether you’re aspiring to prepare like a pro or just want to mix up your routine, this football workout presents a unique opportunity to elevate your strength game. Remember, you don’t need to step foot on an actual football field to train like one of its stars.
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