Train for Football Season

Plan Details

The Train for Football Season routine by JefitTeam is a 6 day workout plan. It is a advanced level plan to achieve sport fitness goals.

Plan Description

Looking to improve your performance while on the football field, building an athletic, strong and du... Read More

Looking to improve your performance while on the football field, building an athletic, strong and durable body? Download this workout program that will help you prepare and strengthen your body so that you will be a force to be reckoned with in the gym and during the game <b><u>Why This Routine Works</b></u> This routine has been designed for those who wanted the size and strength of many professional football players. With this routine you will focus on explosive movements that incorporate speed and strength. While also incorporating the explosive movements you will also be mixing in other lifting techniques such as ascending pyramids, increasing weight as you decrease the reps, to help improve strength and building of dense muscle. Through performing this workout program, you will also be training your weak spots or injury prone areas to help keep you strong and healthy all season long. During this workout, you will target each muscle group twice a week, to help stimulate muscle growth and strength, which is crucial while on the football field. Though this workout routine contains mostly strength training days, you can add in cardio training for an increase in endurance and stamina. When performing your cardio day, you will want to focus on HIIT (High Intensity Interval) training which will spark the burning of calories keeping you lean and fit. High intensity interval training is also beneficial for improving your overall endurance through periods of walking and fast sprints. For those who are football players this routine can be followed during the season or while resting for the off season. <b><u>Workout Day Split</b></u> Day 1 - Abs, Chest and Shoulders Day 2 - Back and Legs Day 3 - Abs, Chest and Shoulders Day 4 - Back and Legs Day 5 - Cardio (HIIT) Day 6 - Cardio (HIIT) <b><u>Training For Football Season Training Stats</b></u> Day 1 Total Workout Time : 22 Minutes Day 1 Total Rest Time : 29 Minutes Day 2 Total Workout Time : 21 Minutes Day 2 Total Rest Time : 37 Minutes and 30 Seconds Day 3 Total Workout Time : 23 Minutes Day 3 Total Rest Time : 34 Minutes and 30 Seconds Day 4 Total Workout Time : 20 Minutes Day 4 Total Rest Time : 37 Minutes Day 5 Total Workout Time : 45 Minutes Day 6 Total Workout Time : 45 Minutes <b><u>Equipment Used</b></u> • Barbell • Dumbbell • Strength Machine • Cable Machine • Leg Machine • Bench • Weight Plate • Pull Up Bar <b><u>Nutrition</b></u> • Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter • Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast, Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. <b><u>Notes</b></u> You can add in some warm-up sets into each workout to loosen up your muscles. Remember during your workout is that progress makes perfect. Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. With this routine diet is key, you want to eat a clean diet to attain optimal and the best gains possible.