The 30 Day Football Player Muscle Building and Power Workout

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30 Day Football Player Workout

The 30 Day Football Player Muscle Building and Power Workout

Okay, so it’s been a great summer. You’ve hit the lake a few times, worked out a bit with your friends and played some hoop. Summer football training started a few weeks ago, but you’ve been out of town with family a few times this summer and missed many of those training sessions. It’s getting down to crunch time now though; only 30 days to the first high school kick off. What’s the best way to build a few pounds of muscle and add some explosive power so you can make plays in the first game?

IMPORTANT: This is NOT a beginner’s training program. It is an intense, high volume routine aimed at adding maximum mass and explosiveness in minimum time. If you’re a freshman or younger, and/or have limited weight training experience, this is not the program for you.

30 days is not much time to make big progress, but with 100% effort every day, you and your teammates will be amazed. It’s a relatively short time period and you’re young. That works in your favor. You can hit it hard and don’t need as much recovery time between workouts of the same muscle group. You will need perfect nutrition and plenty of sleep if you’re to maximize your gains, though. 30 days is definitely enough time to put on a few pounds of beef and up your power quotient, so here goes.

First, a bit on the sleep part of the equation; it’s not simply that sleep is when your body rebuilds the muscle you’ve torn down during your brutally hard workouts. It does use sleep for that, but it goes deeper. Sleep is when your body releases growth hormone. The less you sleep, the less time your body’s endocrine system has to squirt HGH into your blood stream. Sleep is vital for this program to work. If you skimp on good quality sleep EVERY night, you’d be better off back at the Dorito section, and queuing up Madden.

CARDIO NOTE: Typically when training for maximum mass and power in 30 days the athlete would cut back on the cardio. With the football season just around the corner, that can’t happen. You’ll need to be in tip top shape to play hard into the 4th quarter. That’s where close games are won and lost, and the winner is often the best conditioned team.

Instead, this workout uses High Intensity Interval Training (HIIT) with short, but hyper-intense bursts of all out cardio. As a bonus, this also helps increase lower body explosiveness. Many studies in the last 2 decades have discovered that HIIT also increases muscular endurance and cardio vascular efficiency similarly to long duration cardio training. So relax, your 4th quarter performance will still be lookin’ good. Don’t worry, it’s all in there.

The 30 Days Until Kickoff Power and Muscle Workout

You don’t have much time, so don’t waste any. This program is based on compound movements like deadlifts, squats, bench presses and power cleans to work multiple muscle groups at once.
Where indicated, do 3 warm up sets with 8 reps you can easily complete. Add weight on each set until it becomes slightly difficult to complete all 8 on the last warm up set.

Day 1
Warm up – Pushups 3 sets x 10 reps, 2 x 20 jumping jacks, 3 x 10 yard high knees
Dumbbell Bench Press – 4 sets x 8 reps with your 8 rep max. after warm up. Use your training partner to help get the last rep or two on this and all other exercises IF NECESSARY. Only use enough help to complete the rep and keep the weight moving, no more.
Close Grip Barbell Bench Press – 3 sets x 10 reps with your 10 rep max.
Dips – 3 sets x 12 reps – if necessary, add weight to make 12 reps your max. Start with a 6 set warm up where you go down slowly, then slowly accelerate up
Overhead Dumbbell Presses – 4 sets x 8 reps with your 8 rep max
Alternate Grip Pullups (Hands slightly wider than shoulder width apart, 1 palm facing you, 1 facing away, alternate grip for each hand every set) – 4 sets of 8 – If necessary, add weight to make 8 reps your max – Warm up with your training partner lifting your feet so it is easy to do 8 reps.
Bent Over Dumbbell Rows – 4 sets x 10 reps with your 10 rep max

Day 2
Warm up – Bodyweight squats 3 sets x 20 reps, 2 x 20 jumping jacks, 3 x 10 yard high knees
Hill Sprints – 8 x 30 yards (This is obviously difficult if your training location is flat as a pancake) – 2 warm up sprints, then 8 all out 30 yards sprints. Rest 90 seconds between sprints.
Burpees / Sled Push – 3 sets – Set = burpees 1 minute, jumping as high as you can EVERY rep. After the 1 minute of burpees, push the weighted sled as fast as you can for 30 yards.
Vertical Medicine Ball Jump Toss – 3 sets x 8 reps – Start standing, holding a 12lb medicine ball at the base of your chin with both hands in the same thumbs / index fingers together grip used to catch a football. Lower yourself until your upper legs are parallel with the floor, as when doing a bodyweight squat. Explode upwards, jumping off the ground as high as possible while tossing the medicine ball upwards and slightly forward as far in the air as you can.
Bulgarian Squats – 4 sets x 12 reps each leg with 12 rep max, after 1 x 8 set warm up.
Barbell Hip Thrusts – 4 Reps x 12 Reps – Builds vital power in hips and glutes, for acceleration. Don’t forget to pad the bar.
Lying Bicycles – 4 x 1 minute – Proven in studies to be the best ab exercise for abdominals and obliques.

Day 3
Rest and Recovery

Day 4
Warm up – Pushups 3 sets x 10 reps, 2 x 20 jumping jacks, 3 x 10 yard high knees
Incline Dumbbell Bench Press – 4 sets x 10 reps with your 10 rep max. after warm up
Weighted Vest Pushups – 1 sets x max reps each with 10, 20lb, 40lb, 60lb vest. 1 set with each weight equals 4 total sets.
Dips – 3 sets x 12 reps – if necessary, add weight to make 12 reps your max. Start with a 6 set warm up where you go down slowly, then slowly accelerate up.
Overhead Dumbbell Presses – 4 sets x 8 reps with your 8 rep max
Alternate Grip Pullups (Hands slightly wider than shoulder width apart, 1 palm facing you, 1 facing away) – 4 sets of 8 – If necessary, add weight to make 8 reps your max – Warm up with your training partner lifting your feet so it is easy to do 8 reps.
Alternate Arm Rope Swings – 2 sets x 25 reps (each arm once is 1 rep, so 25 reps means each arm will have done 25), keeping arms mostly straight and moving arms up and down as hard and fast as possible.
Horizontal Plank Bodyweight Rows – Lie on your back with feet on a bench under a set of cable rings adjusted so that your body will be in a horizontal plank position while gripping the rings with your arms extended and your heels resting on the bench. Keeping your body in a horizontal rigid plank, pull your body up until your lower chest contacts the rings – 4 sets x 10 reps – If you can’t do 10 reps, have your training partner help, or remove the bench and adjust your body’s incline so it is easier.

Day 5
Warm up – Bodyweight squats 3 sets x 20 reps, 2 x 20 jumping jacks, 3 x 10 yard high knees
Barbell Squats – 3 sets x 8 reps with 8 rep max after 1 x 8 50% 10RM warm up.
Barbell Front Squats – 3 sets x 10 reps with 10 rep max
Burpees / Sled Push – 3 sets – Set = burpees 1 minute, jumping as high as you can EVERY rep. After the 1 minute of burpees, push the weighted sled as fast as you can for 30 yards.
Power Cleans – 3 sets of 8 reps with 8 rep max after 2 sets of 8 warm up reps at 50% of 8 rep max
Walking Dumbbell Lunges – 3 sets x 12 reps each leg with 12 rep max, after 1 x 8 set warm up.
Straight Leg Deadlift Shrugs – 4 Reps x 10 Reps concentrate on keeping back straight, not rounding it over, then feeling contraction in hamstrings and glutes, then finishing movement with a shrug at the top.
Captain’s Chair Knee Raises – 3 x 1 minute
Planks – 3 x 90 seconds, or max time, whichever is shorter.

Day 6 – Rest and Recovery
SAFETY FIRST – Always train with a partner to spot you. Use proper form on every exercise.
Not only will you need a solid 10 hours of sleep nightly to maximize this program, you’ll need to eat enough high quality nutrition to ensure your body can recover and grow. For most high school football players, this can be a significant amount of food.

The nutritional high points:
• 4 meals, plus 2 protein weight gain shakes per day.
• High quality protein and carbs with each meal. For this program, don’t worry too much about fat content, you’ll need the calories. Do eat plenty of protein: chicken, eggs, fish or lean beef with each meal. Have at least ¾ pound of protein with each meal. With such a short duration, high intensity program, too much is better than not enough.
• No refined sugar or white flour – Instead, use brown rice, oatmeal, fruit, yogurt, sweet potatoes, and plenty of vegetables for carbohydrates. You will probably be eating much more than typical for this 30 day period.
• You’re trying to add lean muscle, not fat, so spot-on nutrition is extra important. Staying energy positive at all times without gaining much extra fat is difficult enough, even with perfect nutrition.
• Have a serving of long acting protein, such as casein immediately before going to bed, and a scoop of whey protein in your post-workout recovery drink, in addition to your regular meals.
• 3 cups of vegetables as part of both lunch and dinner
• Eggs are nature’s power packed muscle builders. They’re packed with protein, good fats, and nutrients that support growth. Eat them!
• Vitamin D is vital for strength and muscle building. Either supplement with it, or eat plenty of foods rich in it, such as mushrooms, tuna (water packed), mackerel, egg yolks, wild caught salmon, and vitamin D fortified milk and yogurt.
• Eat more food on the days you train, and about 25-30% fewer calories on the rest and recovery days, but don’t skip the protein, especially in the morning or before bed.
• Take a multi vitamin supplement every day to address any possible diet deficiencies.

All Wet is Key
Hydration is vital for both growth and health, especially if you’re training where it’s hot. In addition to the water you drink throughout the day, drink at least a liter of water an hour before your workout, and have water handy to drink during it. Immediately after your training session, drink a liter of water as part of your recovery drink.

Measure and Test
Before you start the program, weigh yourself and measure the circumference of your waist, thighs, chest, upper arm and neck. Measure your vertical jump, standing broad jump, 5 rep bench press max, and 40 yard dash time. If you have access to body fat measurement equipment, check that, too.

After the 30 day training program, check everything again and compare the numbers.

Ok, the football season is here at last. It’s time to make plays!

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