Weightlifting Programs for Football Players

Video Transcript

"Hey my name is Otis St. Clair and today we are going to talk about weight lifting programs for football players. When you are lifting for football you have three core exercises that you normally would do. You've got squats, you've got the bench press and you have got power cleans. Now the main process that you are going to use is to do less repetitions with heavy weights so with each exercise you should do three to four sets of about five to eight repetitions and let me do a couple of examples on each exercise and we will go ahead and start with squats here. When you are doing squats you want to make sure that the bar is resting at the top of your shoulders right above your back and when you go down to your legs where your thighs are parallel with the floor and come back up. Here is an example. Again when you are doing squats make sure you do about three to four sets, about five to eight repetitions. Again that is building power and strength in your lower body and your legs. Now let's move on to power cleans. The power clean exercise is to develop explosiveness in power and help to work on your quickness. What we are going to do again is three to four sets, five to eight repetitions with each exercise. When you are doing power cleans you are going to bring the bar from the floor, rest it right here on your thigh and make an explosive movement from your thigh to your chest. That there is a power clean and again to build your explosiveness, your power and it helps to develop speed. Now let's go on to the last exercise which is the bench press. Everyone should know how to do the bench press. We're working the chest, the shoulders, and the arms. It develops upper body strength so that we can make a block or to avoid a tackle with a stiff arm. Again weight training program for football. We've got squats, we've got bench press and we've got power cleans. Three to four sets, five to eight repetitions will make you a stronger football player. My name is Otis. Have a good day."