Weight training for high school football players is key if you want to get faster, stronger and more explosive on the field. But, your football workouts must be designed well and done with the correct exercises.
A football training program that is simply thrown together is of no value. Random exercises will do nothing for you and may even decrease performance on the field. High school football players are especially susceptible to this…most of the football training programs that are marketed to them are by people with no real knowledge of the sport, they’re just out to make a quick buck by selling workouts that don’t work.
Weight Training Workouts for High School Football Players
So, how do we design our football workouts properly? Well, we need to focus on strength, speed and explosiveness.
This is done by structuring the workouts to start with something quick, like Box Jumps or Power Cleans.
Then, it is followed by a pure strength movement like Squats, Deadlifts, Bench press, etc.
Then we do assistance exercises. The purpose of assistance movements in your football workouts is to add muscle and quality weight.
So, this is what a good football weight training workout would look like for a high school player.
Box Jumps – 5 Jumps
Front Squats – 8 x 3
Straight Leg Deadlifts – 4 x 6
Swings – 3 x 8
Hyper Extensions – 4 x 8
Weighted Sit Ups – 3 x 12
In that workout, we covered speed and explosiveness, strength, and muscle building. Plus we covered lower back and ab training as well.
This kind of weight training workout is perfect for high school player because it focuses on basic exercises and targets the areas most important to us…strength, speed, explosiveness and more muscle! Make no mistake about it, unless you are strong, you will not be a great football player. Strength dictates all other aspects of athleticism (speed, agility, explosiveness, etc). The stronger football player will almost always win.
This confuses most people. They assume that you don’t need to be super strong to be a great football player. They also fail to see the correlation between strength and speed.
Now, a lot of players do accept this but go about it in the wrong way. I get countless emails from people asking me to evaluate their programs. Usually, they’re working hard but not getting the results they want. And, usually it’s because they are confused about how to actually get stronger.
You need to focus the strength portions of your weight training workouts on pure strength – low reps, heavy weight on big exercises.
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