FIELD & COURT / EDUCATION
A week you can actually repeat
for American football.
Build a base for contact, acceleration and repeatable effort.
FIELD GUIDE / 05Place the hard work
Two strength days with at least one easier day between; adjust around games and contact practices.
A repeatable structure
Day 1: strength from the main workout. Day 2: technical practice or easy aerobic work. Day 3: controlled conditioning. Day 4: second strength workout. Keep an easier day after your most demanding play day. Use short, repeatable efforts with full enough recovery to keep mechanics sound; add easy aerobic work away from demanding practices.
Adjust the dial
When practices or matches rise, reduce gym sets before dropping the habit entirely. Manage contact load and soreness after games. Avoid adding hard conditioning on top of a heavy practice week.
Three movements to understand
These are examples of general physical preparation. Tap any movement for target muscles, setup, execution, common errors and an easier alternative.
Goblet squat
Quadriceps with glute support. Sit between the hips and stand through the whole foot.
FULL TECHNIQUE GUIDE ↗Dumbbell Romanian deadlift
Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
FULL TECHNIQUE GUIDE ↗
Dumbbell bench press
Pectorals, anterior shoulders and triceps. Set shoulder blades and press weights over the chest.
FULL TECHNIQUE GUIDE ↗Put this into your week
Two strength days with at least one easier day between; adjust around games and contact practices. Use short, repeatable efforts with full enough recovery to keep mechanics sound; add easy aerobic work away from demanding practices.
Begin with a manageable session and record how it affects the next practice. If you can complete every set with sound form and recover well, add a repetition or modest resistance. If quality or recovery falls, reduce a set or move the session away from the hardest sport day.
Practice position skills with a qualified coach. No weight-room exercise substitutes for blocking, route timing or safe contact technique. Manage contact load and soreness after games. Avoid adding hard conditioning on top of a heavy practice week.
Evidence and interpretation
General training evidence informs this guide. The sport-specific exercise choices are coaching applications; training response varies by person and season.
General education. Work within your ability and seek qualified advice for injury, symptoms, contact technique or return to play.
See five American football workouts →