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Special strength training program Football

Football Special Program


Not surprisingly, football is the most popular sport in France. Bodybuilding is an integral part of a successful physical preparation, the link between bodybuilding and football is strong. All training centers offer muscle building to the players, both to avoid the injury but also to improve its performance in the field.
Today, Myprotein offers you a program of special musculation Football.

Bodybuilding program for football


In football, we can differentiate two highs, namely the pre-season and the season. During the pre-season, you will certainly give you a few weeks of rest but it is important not to remain inactive for 2 months. Generally, an inter-season program lasts between 4 and 6 weeks. It's the perfect time to gain muscle mass while improving your overall fitness.

Off-season bodybuilding 

July and August - 4 series around 10 repetitions.

Pecs & Shoulders Session 1
Bench4 × 10
Inclined developed4 × 10
Dips4 × 10
Shrinkage at the pulley vis-à-vis4 × 12
Developed military4 × 12
Lateral elevations + Bird4 × 10 + 10
Legs - Session 2
squatting4 × 10
Thigh press4 × 12
Slots walked4 × 10
Leg extension + Leg curl4 × 10 + 10
armouring4 series
Back & Arms - Session 3
pushups4 series
Horizontal draw4 × 10
Raised from the ground4 × 10
Curl biceps4 × 10
Bar in the forehead4 × 10
Abdominal with / without charges4 series
The 4 th session is reserved for a working plyometrics, as circuit:
  1. Climbing stairs
  2. Jump Squat
  3. Fast crossing of small hedges
  4. Rhythm scale
  5. Change of fast directions
Remember to integrate movements (shooting, passing, dribbling) with ball even during the off-season.

During the season

The football season can be divided into 4 periods. Each period will last between 8 and 12 weeks where physical preparation will focus on a particular quality, useful to footballers. As soon as football resumes, go no further than 4 but 2 weight training sessions per week to conserve your energy for weekend games and football training. Bodybuilding brings added value to football. Be sure to respect this training volume so as not to cause excessive muscular or nervous fatigue.

September and October - Forced Labor & Explosiveness

Upper body - Session 1
Developed lying down4 × 5 + 8
Dips + sauteed pumps4 × 10 + 5
Developed military4 × 10
Vertical draw4 × 8
Raised from the ground4 × 8
Static and dynamic sheathing4 series
Lower Body - Session 2
Squat + box jump4 × 6 + 5
Slots walked4 × 10
Leg extension declining4 × 8 + 10
Calves standing + sitting4 × 15
abs4 series

November and December - Power Work

Tempo 2020: The eccentric and concentric movements will be fast (2seconds) as well as the change of direction.
Upper body - Session 1
Inclined developed4 × 10
Developed neck4 × 10
Rowing + Horizontal Tractions4 × 8 + 8
High pulley pullover4 × 12
Developed Arnold4 × 8
Static and dynamic sheathing4 series
Lower Body - Session 2
Backed jerk4 × 12
Bulgarian Squat4 × 10
Thigh press4 × 10
Slotted lunges4 × 10
Leg curl4 × 10
In December, take 10 days of rest to recover well.

January to March - Endurance and Speed

As the weeks go by, the recovery between the series will be diminished.
Week 1 to 2: 2min30 / S3 to S4: 2min / S5 and S6: 1min30 / S7 and S9: 1min / S10 and S12: 45sec
Upper body - Session 1
pushups4 series
Developed lying down4 × 10 + 10
Developed inclined + Spread from the pulley4 × 8 + 8
Lateral elevations4 × 12
Raised from the ground4 × 10
Abdominal with / without charge4 series
Lower Body - Session 2
Squat sumo + adductor machine4 × 15 + 10
Hack Squat + jump squat4 × 6 + 6
Thigh press4 × 15
Hip Thrust4 × 15
 Gainage + vacuum4 series

April to June - 4 series between 8 and 12 repetitions

Upper body - Session 1
Developed semi inclined4 × 8
Dumbbell Spaces4 × 10
Vertical + horizontal draw4 × 10 + 10
Developed dumbbell4 × 8
Curl biceps4 × 10
abs4 series
Lower Body - Session 2
squatting4 × 10
Slots walked4 × 10
Hip Thrust4 × 12
Leg unilateral extension in declining balance4 × 10 + 5
 Adductor + abductor machine4 × 10 + 10
In May, take 1 week of rest to recover muscularly and nervously.

Message to remember


In this article, we have presented you with a complete program over a year, adapted to footballers. Strength, explosiveness, endurance or speed will be worked at different times of the season. The goal is not to lift heavy loads all year round. This muscle gain work is between April and August. The rest of the time you will have to respect a particular tempo or recovery time. This will inevitably require you to lower your weight on the bar.
Thus, a series in the bench press with 10 repetitions, without special instruction can not be carried out at the same weight, a few months later, when you have to be fast on the eccentric and concentric phase. Be sure to follow the instructions for performance mentioned, to develop your power or endurance.
Finally, be aware of any pain that can quickly turn into injury. If necessary, do not hesitate to give yourself a week of complete rest to return to your best level. One thinks in particular of the pubalgie which is the obsession of the footballer. At the first sign of pubalgia, tendinitis or sprain, take it seriously. This reflex will allow you to reduce your time spent in the infirmary.