3 of the Best Weight Training Routines for Football

One of the sports that have worldwide popularity is football since it is enjoyed by almost every person regardless of nationality, sex and age.  As a competitive sport, football requires rigorous trainings that are geared to develop endurance and strength. 

One of the rigorous trainings which are part of the entire football training is the weight trainings.  So here are 3 of the best weight training routines for football.

1.Dead Lifts – To start the routine, you need to position your feet a shoulder apart. Then hold a bar of equal weight with your body in relaxed position.  Then bend your body forward from the waist and then bend on your knees and continue to bend until you reach the position where the weights touch the floor but not really resting the bar to the floor.  Then gradually stand straight again and try to repeat the pyramid technique.  A pyramid technique consists of fifteen repetitions holding a weight that is around sixty percent of your load capacity.  Here, you start with higher number of repetitions like twelve at 60 percent of your load; then next set of 10 repetitions using 80 percent of your weight capacity; and then 5 repetitions using 100 percent of your maximum load capacity.

2.Half squat with weights – To start, position your feet apart and your back straight.  Then clutch on your hand the dumbbell and position it on top of your leg. Bend your knees as though you are sitting in a chair making sure that your knees are behind your toes. Try a five pound dumbbell first and then increase it after every set.

3.Running with weights – What you need here is to hold weights on each hand like a five pound weight. Then alternately, swing the weights on your hand by punching it forward and punching the weights just above your head.  Then increase the weights when your feel that the process becomes easier for you. 

In these routines, it is equally important to observe the basic principles in weight training such as rest in between sets or in between trainings and then incorporate progressions as well to better improve your strength and endurance.