Power Training for Football

It doesn't matter how strong you are, if you can't transfer that strength into sport-
specific movements, it's next to useless. And sport-specific movements happen very
quickly...
To be a powerful player you must possess the ability to contract strong muscles very
rapidly.
If two athletes meet head on at full force, it is the more powerful athlete that will prevail
NOT necessarily the stronger of the two. So what's the next logical phase in strength
training for football?
Conversion to explosive power.
Bodybuilding and maximal strength training doesn't adapt the neuromuscular and central
nervous systems to rapidly recruit more fast twitch fibers.
Power training does.
As result you become faster and your body can apply more force in a shorter space of
time - a huge asset to your game!
Power training can be quite complex. There are several well-known methods such
plyometrics, isometric exercises and ballistics. What is key to all of them is the speed and
quality of movement...
Effective power conditioning is relatively low in volume. This phase typically occurs when
skill and tactical training predominates so it's important to preserve energy. Just a
handful of highly specific drills that closely match the demands of the game are required.
Here's a brief synopsis of three types of power training...
Plyometrics
Also known as jump training, plyometric training uses light loads (usually
bodyweight) and very fast, explosive movements. At the crux of these exercises is
a rapid movement from eccentric to concentric contraction. The shorter that
transition, the more powerful the result.
Caution needs to be exercised with plyometrics as its repetitive nature can lead to
overuse injuries. Football players may benefit from the fewer repetitions and
heavier loads in isometric training (see below).
Ballistics
Ballistics also uses relatively light loads at high speeds but differs from
plyometrics. Force is applied through the full range of motion rather than for just
a split second. A good example is throwing a medicine ball powerfully - force is
applied from the start to the end of the movement.
Isotonic Weight Lifting
This technique simply incorporates traditional strength training exercises used in
other phases. The key difference is that lighter loads (50-80% 1RM) are lifted in
quick, explosive bursts. Weight lifting movements like power cleans and jump
squats are more appropriate than bench presses and leg presses for example. Of
course this assumes that you have been taught correct technique.
Hiram Football Lifting Week July 19-23
 Monday Tuesday Thursday Friday
Warm-Up: Warm-Up: Warm-Up: Warm-Up:
Jump Rope 5 Jump Rope 5 Sets 30 Jump Rope 5 Sets 30
Sets 30 Sec Sec Jump Rope 5 Sets 30 Sec Sec
Body Core Body Core Body Core Body Core
Physio ball leg Partner Leg Throws
Butt Bumpers 3x35 Bicycle Abs 30 Sec x 3
lifts 3x30 sec 3x30
Bicycle Abs 30 25# PLATE CRUNCES Crunches on the Physio
Lordsman 6x30
Sec x 3 (FT ON BENCH) 3x35 ball 30 sec x 3
Regular Situps Reverse Crunches on
25# PLATE Twists 3x35 Lordsman 4x30
3x30 bench 3x30
Power Power Power Power
Box Step Ups (each
Deadlift 4x4 leg) 3x4 Hang Snatch 4x4 Push Press 4x5
Box Step Ups (each
Sumo Deadlift 4x4
Hang Clean 4x4 Chest leg) 3x4
Bench Press (warm up
 
8 reps)
65% - 6 Reps  
70% - 6 Reps  
Legs 75% - 6 Reps Legs Chest
Squat (warm up
- 8 reps) 80% - 6 Reps Single Leg Squat 4x6 Incline Dbells 3x8
Physio Ball Dumbbell
65% - 6 Reps Shoulders Standing Calf Raises 4x8 Press 3x8
Seated Alternate
70% - 6 Reps Dumbell Press 3x8 Back Shoulders
Lateral Raises in front Standing Front
75% - 6 Reps 3x8 Seated Rows 3x8 Shoulder Press 3x8
80% - 6 Reps Triceps Skill/Braun Pullups 3x10 Side Raises 3x8
Standing Calf Lying Triceps Size Lat. Pulldowns in
Raises 4x8 Extension front 3x8 Triceps
(barbell or curl bar) 4 Bench Dips
Back sets 8 reps Lower Back 4x8w/weight
Lat Pulldowns also add close right
3x8 after each set 4x8 Glute Ham Hypers 2x10 Wrist Forearm
Dumbbell Bent Reverse Hyperextension Barbell Wrist Curls
Over Row 3x8 Wrist Forearm 3x15 3x10
Barbell Wrist Curls
Biceps 3x10 Roman Chair 3x15 Neck
Countdowns Partner Neck 1 set 12
Start at 10 go 1 Neck Biceps reps each directions
Back Up 10-1 Partner Neck 1 set 12 3x21's  
FSQ: Sets Reps
1. Dot Drill (w/8 yard Sprint Out on Last Rep) 3 15
2. Quickies – Forward Only (w/8 yard Sprint Out on Last Rep) 2x/eac 15
h
3. 50 yard Sprint Cycle – Sprint 10 yards & back; 20 second rest; immediately 2 1
yards
sprint 20 yards & back; repeat @ 30, 40 & 50    
RNT: Sets Reps
1. Scissor Jumps 3 8
2. Skaters 3 8
3. Repeated Long Jumps 3 8
Tuesday and Friday    
LSA: Sets Reps
1. Sagittal Plane Cone Hops into 10 yard Sprint (4 hops) 3 1
2. Frontal Plane Cone Hops into 10 yard Sprint (4 hops) 3 1