Training For Football Season adding TAREQ

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5 DAYS - Sport Specific - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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

Why This Routine Works

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.

Workout Day Split

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)

Training For Football Season Training Stats

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

Equipment Used

â€¢ Barbell
â€¢ Dumbbell
â€¢ Strength Machine
â€¢ Cable Machine
â€¢ Leg Machine
â€¢ Bench
â€¢ Weight Plate
â€¢ Pull Up Bar

Nutrition

â€¢ Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter

â€¢ 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.

Notes

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.

Abs, Chest and Shoulders 9 exercises, 1 hr 53 mins

Treadmill Running	3x8 reps	rest: 60s
Barbell Bench Press	4x10,10,8,6 reps	rest: 90s
Barbell Incline Bench Press	4x12,12,10,8 reps	rest: 90s
Barbell Shoulder Press	3x8 reps	rest: 90s
Barbell Shrug	3x12,10,10 reps	rest: 90s
Dumbbell Lateral Raise	2x12 reps	rest: 60s
Dumbbell Cuban Press	2x12 reps	rest: 60s
Cable Kneeling Crunch	2x16 reps	rest: 60s
Weight Plate Russian Twist	2x16 reps	rest: 60s

Back and Legs 8 exercises, 3 hrs 0 min

Treadmill Running	3x8 reps	rest: 60s
Barbell Squat	4x12,10,8,6 reps	rest: 120s
Barbell Clean	4x6 reps	rest: 120s
Barbell Front Squat	4x8,8,6,4 reps	rest: 120s
Barbell Bent-Over Row	3x10 reps	rest: 90s
Barbell Deadlift	3x6 reps	rest: 90s
Pull-Up	3x10 reps	rest: 90s
Elliptical Training	3x8 reps	rest: 60s

Abs, Chest and Shoulders 14 exercises, 3 hrs 22 mins

Knee to Chest (Supine)	3x8 reps	rest: 60s
Bridge	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Walking	3x8 reps	rest: 60s
Dumbbell Bench Press	4x12,10,10,8 reps	rest: 90s
Dumbbell Incline Bench Press	3x8,8,6 reps	rest: 90s
Dumbbell Pullover	3x6 reps	rest: 90s
Barbell Shrug	3x12,10,10 reps	rest: 90s
Barbell Front Raise	3x10 reps	rest: 90s
Dip	3x14,14,12 reps	rest: 90s
Cable Kneeling Crunch	2x14 reps	rest: 90s
Weight Plate Russian Twist	2x14 reps	rest: 90s
Elliptical Training	3x8 reps	rest: 60s
Seated Floor Hamstring Stretch	3x8 reps	rest: 60s

Back and Legs 6 exercises, 50 mins

Barbell Squat	4x12,10,10,8 reps	rest: 120s
Barbell Lunge	4x8,6,6,4 reps	rest: 120s
Barbell Clean Pull	3x8,8,6 reps	rest: 120s
Barbell Deadlift	3x8,8,6 reps	rest: 120s
Dumbbell Step-Up	3x10,8,8 reps	rest: 90s
Pull-Up	3x10 reps	rest: 90s

Cardio (HIIT) 11 exercises, 1 hr 1 min

Treadmill Running	0x0 reps	rest: 30s
Walking	0x0 reps	rest: 1s
Treadmill Running	0x0 reps	rest: 2s
Walking	0x0 reps	rest: 1s
Treadmill Running	0x0 reps	rest: 2s
Walking	0x0 reps	rest: 1s
Treadmill Running	0x0 reps	rest: 2s
Walking	0x0 reps	rest: 1s
Treadmill Running	0x0 reps	rest: 2s
Walking	0x0 reps	rest: 1s
Treadmill Running	0x0 reps	rest: 2s

Cardio (HIIT) 11 exercises, 1 hr 1 min

Treadmill Running	0x0 reps	rest: 30s
Walking	0x0 reps	rest: 1s
Treadmill Running	0x0 reps	rest: 2s
Walking	0x0 reps	rest: 1s
Treadmill Running	0x0 reps	rest: 2s
Walking	0x0 reps	rest: 1s
Treadmill Running	0x0 reps	rest: 2s
Walking	0x0 reps	rest: 1s
Treadmill Running	0x0 reps	rest: 2s
Walking	0x0 reps	rest: 1s
Treadmill Running	0x0 reps	rest: 2s