In season lifting for football

Expert Discussion Planning and Periodization
1

Hi,
I play 1st division football in germany, not too big of a thing, but i still seem to never get my training right.

we practice 3 times a week, with varying intensities, Mo, We, Fr, and play on sundays.

when and how much lifting should i do in-season?

are olympic lifts good as well?

I appreciate all help and if this has been asket before, i´d be happy about links too

thanks

sebastian

2

I would include squats & lowerbody stuff on Sunday(postgame) or Monday. As you get closer to game day I would stick with mostly upperbody stuff. The closest to the game that I would lift is 3 days prior. So I might do something like this:

Sun, Mon or Tues:

Oly’s, squats, bench, rows, sldl’s

Wed or Thurs:

Bench, rows, chins

There are obviously endless possibilities to this question though…

3

Hey sebastian, send me a PM…
I play football in Italy, and have GFL strenght and conditioning guide…ùother than that, search the forums, there are plenty of suggestions…Keep at least 2 weight days during season,
ex A: Squats, bench, row, etc heavier
B: hang clean, med ball throws, explosive bench

and so on…

4

  1. i would think monday after practice would be a good day to do a full body repetition workout (this will help keep your muscle mass, which is important in football, as well it will flush some blood into your muscles and joints to aid with recovery),

  2. and on thursday hit the heavy weights (nothing too complicated or high in intensity/volume, sets of 3X5-6 @80-85% intensity),

  3. i would think your goal for this day would be to at least maintain your strength.

  4. keeping it in that percentage range should allow for this while mitigating injury due to the heavy trauma ur body is taking from football.

5

What type of football are we talking about? I am confused as to which one. :slight_smile:

6

oh, my bad! American football, with the not-so-round ball.

sebastian

7

No problem. I figured as much, but the comment about playing in Germany threw me. :slight_smile:

8

actually, in germany there is the biggest am.football movement in europe…they have many teams, a Pro league, and 5 teams of the NFL europe league…(some teams averaging 25.000 fans a game…) + a wide tv coverage of the nfl…

9

What position(s) do you play?

10

Wow, i didn’t realize that. That is awesome. Unfortunately, now I feel like I am just another ignorant american. :slight_smile:

11

i play for the cologne falcons as a WR and FS. we play in the highest german division, looking to maybe qualify for european competition.

at quarkthedark:
don´t worry about it(not knowing) I just recently found out that you guys don´t live in caves anymore and even drive cars… :slight_smile:

well at least since you got that great president things have finally been getting better over there… :smiley:

(JUST KIDDING)

sebastian