the football body workout

7/31/2019 The Football Body Workout

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The Football Body WorkoutUse gridiron training to get the build of an NFL athlete

FREQUENCY: Perform each workout (I, II, III, and IV) once per week. Try to schedule your training so that you performworkouts I and II on back-to-back days, and then rest a day. Perform workouts III and IV on back-to-back days, followed bytwo days off.

HOW TO DO IT: Perform the exercise pairs (marked A and B) as alternating sets, resting the prescribed amount of timebetween each set. So you'll do one set of A, rest, then one set of B, rest again, and repeat for all the prescribed sets.

Perform the remaining exercises as straight sets, completing all the prescribed sets for one exercise before moving on to the

next. Some exercises call for you to "work up" to a weight that's the most you can use for a given rep range. This is calledyour "rep max," or RM. A "3RM" would indicate a three-rep max (a weight you can perform only three reps with).

Perform increasingly heavier warm-up sets of no more than six reps to gradually arrive at your RM weight (the warmup setsshould not be very stressful). Make sure you perform at least five sets total for the exercise.

The Workouts:

View the original workout at:http://www.mensfitness.com/training/build-muscle/football-body-workout-w-i

Football Body Workout (W I)

1 BOX SQUAT

SETS: AT LEAST 5 REPS: WORK UP TO A 3RM REST: AS MUCH AS NEEDED

Set up a barbell on the supports of a squat rack and place a box a few feet behind you. The box should be low enough thatyour thighs are parallel to the fl oor when you sit on it. Step underneath the bar and grab it with your hands about 8 to 12inches wider than shoulder width. Nudge the bar off the rack and stand with your feet wider than shoulder width [1]. Bendyour hips and knees, lowering your body onto the box [2]. Pause for a moment and then explosively stand back up. That'sone rep.
http://www.mensfitness.com/training/build-muscle/football-body-workout-w-ihttp://www.mensfitness.com/training/build-muscle/football-body-workout-w-ihttp://www.mensfitness.com/training/build-muscle/football-body-workout-w-ihttp://www.mensfitness.com/training/build-muscle/football-body-workout-w-i


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2 BULGARIAN SPLIT SQUAT

SETS: 3 REPS: 8 1 1/2 REPS (EACH LEG) REST: 180 SEC.

Stand a few feet in front of a bench, bend your left knee, and rest the top of your left foot on the bench [1]. Keeping yourtorso upright, bend your right knee and lower your body until your left knee touches the fl oor (but do not rest it on the fl oor)[2]. Extend your right knee so that you come halfway back up and then lower yourself back down again. Then come up tothe starting position. That's one, 1 1/2 rep. Complete eight reps in this fashion on your left leg and then switch legs.


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3A WEIGHTED BACK EXTENSION

SETS: 4 REPS: 12 REST: 0 SEC.

Hold a weight plate against your chest and lock your legs into a back extension apparatus. Allow your torso to bend forwardso that your hips are bent almost 90 degrees [1]. Extend your back so that your body forms a straight line [2]. Lower yourtorso back down. That's one rep.


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3B DUMBBELL SIDE BEND

SETS: 4 REPS: 12 (EACH SIDE) REST: 90 SEC.

Hold a dumbbell at your side with one hand [1]. Bend your torso to that side as far as you can, allowing the weight to pull

you down [2]. Reverse the motion to return to the starting position. That's one rep. Complete all your reps on that side andthen switch sides.


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4 SPRINTER SITUP


Lie on your back and bend the hip and knee on one side 90 degrees. Swing the opposite side's arm forward and that side'sarm back and crunch your torso forward [1]. Quickly switch your legs and arms [2] and then switch back. You should looklike you're running a sprint. That's one rep. Perform your reps rhythmically, as if you were running.

View the original workout at:http://www.mensfitness.com/training/build-muscle/football-body-workout-w-ii
http://www.mensfitness.com/training/build-muscle/football-body-workout-w-iihttp://www.mensfitness.com/training/build-muscle/football-body-workout-w-iihttp://www.mensfitness.com/training/build-muscle/football-body-workout-w-iihttp://www.mensfitness.com/training/build-muscle/football-body-workout-w-ii


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Football Body Workout (W II)

1 BENCH PRESS


Lie on the bench, grab the bar underhand, and pull your torso up and forward, resting your head on the bench before therest of your body. Your eyes should be under the bar. This should also cause your knees to bend 45 degrees so that yourfeet are planted far backit's OK if the balls of your feet are in contact with the fl oor but your heels are in the air. Nowswitch to an overhand, shoulderwidth grip. Lift the bar off the rack and hold it directly above your chest [1]. Squeeze the barhard and arch your upper back. Lower the bar to just below your nipples [2]. Once the bar touches your chest, push yourfeet hard into the fl oor (dropping your heels if they're up). Press the weight up, focusing on pushing the bar back slightlytoward your face. When the bar is halfway up, begin fl aring your elbows outward to lock it out. That's one rep.


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2 NEUTRAL-GRIP FLOOR PRESS

SETS: 4 REPS: 8, 8, 6, 5 REST: 180 SEC.

Hold a dumbbell in each hand and lie on the fl oor, your knees bent 90 degrees. Keeping your elbows close to your sides,lower the weights with your palms facing your sides until your triceps touch the fl oor [1]. Press the weights straight up [2]

and then return to the starting position. That's one rep. Perform eight reps the fi rst and second sets, then six reps the third,and fi ve reps the fourth.

3 DUMBBELL ROW

SETS: 2 REPS: 8, 20-25 REST: 120 SEC.


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Hold a dumbbell in one hand and, keeping your lower back in its natural arch, rest your opposite side's knee and hand on abench for support. Allow the arm with the weight to hang straight down [1]. Row the weight to the side of your chest [2].Reverse the motion to return to the starting position. That's one rep. Complete all your reps and then repeat on the oppositearm. Treat the fi rst set as a warm-up and perform eight reps. On the second set, use the heaviest weight you can thatallows you to perform 20-25 reps.

4A SEATED DUMBBELL LATERAL RAISE


Hold a dumbbell in each hand and sit on a bench, your arms hanging at your sides [1]. Raise your arms out 90 degrees sothat your upper arms are parallel to the fl oor [2]. Lower them back down to the starting position. That's one rep.


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4B SEATED DUMBBELL POWER CLEAN


Hold a dumbbell in each hand and sit on a bench. Keeping your lower back in its natural arch, lean forward a bit to gather

momentum [1] and then explosively extend your back and shrug your shoulders, pulling the weights up in front of your body.When they reach chest level, flip your wrists over so that your hands end up in the bottom position of an overhead press [2].That's one rep.


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5 ZOTTMAN CURL


Stand with a dumbbell in each hand as you would to begin a curl, with palms facing your sides [1]. Keeping your elbows tightagainst your sides, curl the weights up as high as you can [2]. Now turn your wrists over so that your palms face the fl oor[3]. Slowly lower your arms back to the starting position [4]. That's one rep.


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View the original workout at:http://www.mensfitness.com/training/build-muscle/football-body-workout-w-iii

Football Body Workout (W III)

1 BOX JUMP


Set up a box or aerobics step in front of you. It should be as high as allows you to make a challenging jump and still land onthe platform safely. Stand in front of it and get into an athletic stance. Bend your hips and knees to gather momentum [1].Explosively jump onto the box, landing with soft knees [2]. That's one rep. Immediately step off the box, return to the startingposition, and repeat. Try to increase the height of the box slightly on each set.
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2 BARBELL REVERSE LUNGE WITH KNEE LIFT

SETS: 3 REPS: 10 (EACH LEG) REST: 120 SEC.

Place an aerobics step or small box on the fl oor and stand on it, holding a barbell across the back of your traps [1 ]. Stepback off the surface and onto the floor with your left leg and bend both knees until your rear knee nearly touches the fl oor[2]. Reverse the motion to come back onto the step but do not put your left foot down. Raise your left knee up in front of youas high as you can, so you are supported on the step by your right leg [3]. Put your left foot back down. That's one rep.Complete all your reps on that leg, and then switch legs and repeat.


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3 ONE-ARM DUMBBELL SWING

SETS: 3 REPS: 15 (EACH ARM) REST: 90 SEC.

Get into an athletic, shoulder-width stance holding a heavy dumbbell in your right hand. Allow the weight to hang in front ofyour body, between your legs. Now dip your knees [1] as if you were about to jump, and explosively straighten your hips andknees to come up to a standing position. Allow the momentum to swing your arm up to shoulder level [2]. Reverse themotion to return to the starting position that's one repand immediately begin the second rep. Complete all your reps, andthen switch sides and repeat.


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4A PLANK

SETS: 3 REPS: HOLD FOR 30 SEC. REST: 0 SEC.

Get into pushup position and then bend your elbows 90 degrees and rest your weight on your forearms. Keeping your entirebody in a straight line, hold the position for 60 seconds [1]. That's one set.


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4B WEIGHTED SPREAD-EAGLE SITUP


Grab a dumbbell and lie on your back on the floor. Hook your feet around something sturdy, such as the legs of a powercage or a pair of heavy dumbbells. Hold the weight against your chest [1] and sit all the way up [2]. Reverse the motion toreturn to the starting position. That's one rep.


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View the original workout at:http://www.mensfitness.com/training/build-muscle/football-body-workout-w-iv

Football Body Workout (W IV)

1 PLYO PUSHUP


Get into pushup position and lower your body until your chest is about an inch off the fl oor [1]. Explosively push yourself upso that your hands come off the fl oor and you can clap in midair [2]. That's one rep. Land and immediately begin the nextrep.
http://www.mensfitness.com/training/build-muscle/football-body-workout-w-ivhttp://www.mensfitness.com/training/build-muscle/football-body-workout-w-ivhttp://www.mensfitness.com/training/build-muscle/football-body-workout-w-ivhttp://www.mensfitness.com/training/build-muscle/football-body-workout-w-iv


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2 CHINUP

SETS: 3 REPS: CONTINUOUSLY FOR 30 SEC. REST: 120 SEC.

Grab the bar with an underhand grip, just outside shoulder width. Allow your body to hang [1]. Pull your body up until your

chin is over the bar, and squeeze your shoulder blades together [2]. Reverse the motion to return to the starting position.That's one rep. Perform as many consecutive reps as you can in 30 seconds.


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3A INCLINE DUMBBELL BENCH PRESS


Set an adjustable bench to a 30- to 45- degree angle. Grab a dumbbell in each hand and lie back against the bench, restingthe weights at chest height on each side [1]. Press the dumbbells straight overhead [2]. Reverse the motion to return to thestarting position. That's one rep.


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3B FACE PULL


Attach a rope handle to the top pulley of a cable station and grab an end in each hand [1]. Squeezing your shoulder bladestogether, row the handle to just in front of your face, so that your upper arms end up parallel to the fl oor [2]. Try to pul l therope apart as you row it. Reverse the motion to return to the starting position. That's one rep.


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4 DUMBBELL SHRUG


Hold a dumbbell in each hand. Allow your arms to hang at your sides, with your palms facing each other [1]. Shrug yourshoulders as high as you can [2]. Reverse the motion to return to the starting position. That's one rep. Perform as manyconsecutive reps as you can in 30 seconds.


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5A ALTERNATING HAMMER CURL


Hold a dumbbell in each hand and let your arms hang at your sides, palms facing each other. Don't allow your upper arms tomove for the duration of the exercise. Curl one weight up as high as you can [1]. Lower it back to the starting position andcurl on the opposite side [2]. That's one rep.


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the football body workout

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