![]() ĝynamically move forward, backward with high knee runs 2.ĝown-down Up-up.Intervals: 60 sec / 45 sec / 30 sec 1st set: 60 seconds REST 15-30 seconds 2nd set: 45 seconds REST 15-30 seconds 3rd set: 30 seconds REST 15-30 seconds TRANSITION TO THE NEXT EXERCISE & REPEAT THE SAME MANOR. Ĝhange incline/ resistance setting between sets (this is your rest) Intensity Level: medium-high incline, adjust if needed.Ğnd with a series of stretches or foam roll to recover muscles.Ĝomplete 3 sets of the same exercise, then continue to the next exercise and perform in the same manor.Rest for 15-30 seconds in-between each set.Perform exercises in pyramid interval sets, meaning the duration and the incline will change each set.ěegin with a dynamic warm-up in all planes of motion.These type of workouts can be planned in phases to develop the skills appropriately. Also incorporate workouts that focus on muscular strength development on non-consecutive days 2-4 days a week. Set incline to higher levels to execute the drill at a strong intensity. OFF-SEASON: Focus on developing endurance by performing speed and agility drills 1-2 days per week and on non intense strength days.Select your more intense, high resistance workouts carefully with your game schedule in mind to allow your muscles to recover in time for your game. Set your daily workouts with less resistance and higher reps to avoid over training. IN-SEASON: During your season, focus on muscular maintenance and durability.Between sets of the same exercise, feel free to change the incline to ensure you can keep your reps high (faster speed) with sufficient resistance to keep your intensity balanced with your speed. Be sure to maintain proper form and stay in control while performing the exercise. This setting will allow you to increase your reps (faster speed and more reps than the Part 1 Strength workout). Equipment needed: Total Gym, timer Intensity: Focus on completing as many reps as possible while setting the equipment to a medium incline for a moderate amount of resistance. FOOTBALL ENDURANCE WORKOUT This workout focuses on improving muscular and cardiovascular endurance by executing specific drills on your Total Gym. Promotes healthier, stronger muscles, tissues, and bones.Ěllows the mind to focus on the task at hand without legs fatiguing.Increases speed, agility, & quickness.Increased strength in ligaments and tendons.Sustained strength over many repetitions.Endurance training has many long term benefits including: Muscular endurance workouts are associated with higher reps (typically 15-20), which usually translates to building less muscle mass (bulk) but increasing muscle elasticity. Developing muscular endurance improves the ability to repeat muscular contractions many times over long durations. Muscular endurance is the ability to sustain performance for a certain period of time (how long you can maintain movement). Lack of sufficient off-field endurance training can cause over-stiffness/soreness, loss of flexibility, fatigue, and injury. Although great for building muscle mass, focusing just on muscle strength can have negative consequences for football players, which can lead to long term issues. ![]() Muscle strength is associated with high intense work-outs with low reps (typically 3-12). Developing muscle strength improves overall strength, power, and builds muscle mass. maximum weight you can lift just once or up to a few times). ![]() MUSCULAR ENDURANCE Muscular strength is the ability to exert a maximal amount of force for a short amount of time or number of reps (i.e. If you happened to miss the pervious strength and power workouts, you can check them out here: PART 1: STRENGTH PART 2: POWER Part 3: MUSCULAR STRENGTH VS. This is Part 3 of the football conditioning workout series, focusing on muscular endurance training. Now that football season is in full action, there is no better time than now to supplement your existing training with the Total Gym. Blue 42… Green 18… Hut-Hut… As football players spend countless hours learning secret plays, practicing drills, and lifting massive weights with the team, it is no secret that specialized endurance training off the field is a must to be successful in the game.
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