Football Strength Workout Video
June 8, 2010 by Admin: Joe Hashey, CSCS
Filed under Strength Training
Each exercise and progression in a training program needs to be selected for a reason. Take out the guess work and try this upper body strength workout.
This is a slight variation of Day 1 of the 11 week Bull Strength Football Prep Program:
1. Bench Press 6 x 2 (progress from light to heavy)
2a. Pull Ups 4 x 5
2b. Supine Rows 4 x 8
3. Single Arm DB Press 3 x 12
4a. Hindu Push Ups 3 x 10
4b. Dips 3 x 10
Football Strength Workout Video
Football Strength Workout Explanation
The bench press is a great upper body strength builder. We followed this with addressing a weakness many athletes have – upper back strength – with a pulling superset (a to b means superset).
Single arm dumbbell military presses, if done correctly, is a shoulder and tricep dominant movement, BUT should engage the lats and core as well. The press is done standing to incorporate stabilizers as opposed to sitting on a bench.
Hindu Push Ups follow the DB press for an important reason, maintaining the mobility of the shoulders and the flexibility of the chest and back.
The “arm” exercise, dips, is primarily for the triceps, but unlike a isolation tricep exercise, this will also use the chest muscle and engage the core.
Notice this is week 1, and 4 of the 6 exercises are body weight movements – hindu push ups, supine rows, dips, and pull ups. We are setting the groundwork and GPP (General Physical Preparedness Explained) for the athlete as the program will progress to heavier external loads.
These Strength/GPP workouts are great for athletes of any sport – in the video one of our swimmers is doing some of the most impressive weight!
However, the advanced athletes can still add weight to the movements, as shown in the video, to increase difficulty. There is no reason just to go through the motions on bodyweight exercises.
If you are looking for your ENTIRE PROGRAM DONE FOR YOU right up until the first snap of football practice, then get Bull Strength Football Prep by clicking on the button below.
THIS IS THE LAST DAY THE PROGRAM IS AVAILABLE
$27 Sale EXTENDED - Thurs at 8 PM
- Joe Hashey, CSCS –
PS. If you missed the “after” pictures CLICK HERE.
PPS. Get the program NOW, $27 won’t be the price next year!
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Joe,
I really like this workout. I have always been a fan of mixing body weight exercises in during weight training sessions.
Thanks Jerry!
Every athlete needs to control their body weight, plus it the chains and vests adds more gains.
Joe
Great workout to get away from a “typical bodybuilding” workout. And using bodyweight exercises drives home the fact that training can be done anywhere…in case they miss a session at the gym.
Good stuff Joe!
Im interested in knowing why you choose Hindu pushups, I’ve been doing them for a little over 5 years … and because of that found out how inflexible my back and shoulders were. I personally love the endurance I gain from doing them, I’m just curious to know your reason.
Njama,
Glad to hear you are working them in. I use them for the reasons above “maintaining the mobility of the shoulders and the flexibility of the chest and back” as well as how the hindu pushups incorporate the more TUT on the chest and triceps.
Keep up the good work by using them!
Joe
Hey Joe cool workout
i have always liked to mix bodyweight into my training session
i have a concern tough
when i do hindu push ups and chin ups my right shoulder craks a litle bit ( even after a a warm up)
its not too loud but i feel it, have i damaged my shoulder?
it doesn’t hurt by the way…
or am i just lacking some nutrients,and if so what should i eat to improve this?
thanks Joe
Luis,
Thanks for the comment. It is impossible to say exactly without a full screening, but I’ll give you some suggestions to help you out.
Try chin ups instead of pull ups, easier groove.
During this time perform halos, wall slides and most important soft tissue work REGULARLY.
It could be some tissue build up or knot effecting the movement pattern, so I would suggest giving that a shot.
I hope that helps!
Joe