High school and youth football seasons will be coming to a close pretty soon. The teams that put in the hard work in the pre-season and continued it during the season will make the playoffs. But even then, everyone’s season has to end. Whether your team did great, or struggled greatly, the next season is coming. So when do you start preparing for it? How do you start preparing for it?
A periodized training program will help dictate what skill football players should be training for during a given season. Periodization is simply breaking up a training program into different phases in which we train different skills. Most periodization models have muscular endurance, muscular hypertrophy, muscular strength and muscular power as their 4 phases of training. These coincide with the football season as endurance/hypertrophy are trained early in the off-season with strength and power being the focus as the season draws nearer.
Most high school football players however, simply lift using a 3 sets of 8-10 repetition range and utilize a body part split training model. This is how body builders train, not football players. So what should football players be training right now?
We are currently in-season, transitioning into post-season. During the in-season phase, our goal is strength and power maintenance. This can be achieved with as few as 2 sets of 4-6 repetitions of 1-2 exercises per body part, or movements. We don’t use a body part split at Pair & Marotta Peak Performance because it takes a lot of time to get through a workout. Instead we use movements. So an example of a workout in this phase would be 2 sets of 5 squats, 2 sets of 5 lunges each leg, 2 sets of pullups and 2 sets of 5 repetitions dumbbell rows. With as much practice and homework as high school players have, they don’t have the time for 3 sets of 8-10 reps for 3-4 exercises per set.
Now as football season concludes, we have to start training for next year. The first step is a movement screen in which we identify any tight muscles that may be restricting motion and work on correcting those as well as developing stability in joints and refining movement patterns on the athletes. This is the first phase immediately after the season ends.
The next phase builds on that and starts to develo ยูฟ่าเบทp hypertrophy, or muscles size, by utilizing a moderate pace, moderate weight and a high volume of work. The set and rep range here is 2-4 sets of 6-12 repetitions with 2-3 exercises per movement pattern. For example, a push pattern could use flat bench press, dumbbell incline chest press and stability ball pushups; 3 exercises for the same movement pattern.