How do college football players train to get in shape during the off-season for their games? Is their way of training any different from any other fitness trainers? or do they have their own special training regimen that they do in order to prepare for their football season.
Today we are going to be taking an interesting look into college football games today and how do they train during their off-season? What is the life like of a pro football player in training and what type of training regimen do they put themselves through to get into shape when football season rolls around?
Basically it depends a lot on the football trainers style and what role he plays in the game, but for the majority of football trainers, their workout styles aren’t much different from anyone else’s. It is a quite versatile approach between free weights and machines, body weight training and endurance training.
Today we are going to look at some different versatile approaches that many football players incorporate into their training during their off-season, this can be a good time to look into exactly how they are training and how they benefit from it.
College football games today, has their style of training changed?
Many teams use a traditional schedule that can involve a player’s day off, either Sunday or Monday, and then engage in padded practices on Tuesday, Wednesday and Thursday and then a no-pads walk through on Friday.
Whether a team’s walk through is Thursday or Friday, the timing of post game days off can be a matter of preference. Some coaches prefer giving Sunday off, others Monday. Teams are finding different ways to help players recoup from the rigors of game day.
Currently college football players engage in rehab, massages and yoga, then they have a recovery day and stretch. Further recovery involves massage, hot tub, and cold tub which makes for excellent recovery for after the game.
Massages are also made a practice, a 30-minute massage, and then go for a run then finish off with a swim.
Many of the players do a pool workout and swim a lap and work on mobility and flexibility. This is a great way for recovery after a game. If you sit around you will have a tendency to be stiff and come Monday, the players can’t move and their joints hurt, but getting in the pool is relaxing and good for their recovery.
They also make an end-of-week schedule but practices on Sunday. They lift in the weight room first then have a short practice. There are no pads, helmets only. Basically there have been a few small changes, but for the most part the typical regimen of training tactics has remained the same.
They have taken days off after the games before but that is the last thing you want to do when your body is beat up and sore is sit there because that’s not a good practice. It is necessary to get the blood flowing throughout your muscles so they can recover.
They make it their aim to peak on game days, gradually come down on Sundays and Mondays and start going back up on Tuesday to peak on Wednesday, back down on Thursday and gradually back up on Friday leading into Saturday.
How do college football players typically train?
College football players typically have a good amount of lean body mass and a low percentage of body fat. Generally most any athlete has the goal to be as lean as possible.
So, how do college football players build such impressive physiques? Football players train with short bursts of intense exercise followed by a rest period of almost 5 times as long as the work. The body’s response to that type of work-to-rest ratio results in a definite increase in lean muscle mass, a decrease in body fat, a lower heart rate, and increased cardiovascular health.
These are results that I think the majority of us are all looking for whether we are athletes or not.
Is their way of training any different from any other fitness trainers?
Training approaches vary, there are different ways of training, there is a different training approach in accordance with what your physical fitness goals are. If a person’s goal is to lose weight, they are naturally going to have a different strategy for their training than someone who is interested in building muscle.
For the hard core strength seekers that are interested in building strength are naturally going to follow a different training approach than someone who is training for a marathon run.
A training program for a football player is going to be designed in a way that will develop their strength, increase speed and bolster up their cardiovascular system.
In the next section I will cover a basic training approach that a football player might use to develop their speed, strength, coordination and endurance.
A football players off-season dedication
Here is a rundown of the five basic moves that college football players incorporate in their training to prepare themselves for their game season.
- Wind sprints
Playing football requires quick bursts of effort for about 6-10 seconds followed by 30 seconds of recovery time. Wind sprints effectively train football players, but they also help you burn fat because the benefits of the high intensity exercise keep the heart elevated and metabolism up during resting periods.
- Power cleans
Power cleans are essential power developing exercise for a football player. This exercise trains all the basic movers of your body. Power cleans also build explosion and athleticism. Power cleans also boost your heart rate and metabolism helping you burn calories and fat. Use a barbell with moderate weight.
- Plate pushes
The plate push is an exercise that boosts your heart rate and intensity level in your workout. Simply take an Olympic plate or bumper plate (bumper plates work best) and set it on the floor in an open area where you have at least 10 yards to work with. Position yourself in the bear crawl on all fours behind the plate. Put your hands behind the plate and push it across the floor. Be sure to stay low and drive your knees with power. Push the plate across the floor without stopping for 10 yards. If you are struggling with friction on the floor or are on a surface that you do not want to scratch or mark up, you can use a towel underneath the plate to reduce the friction.
- Bear crawls
Bear crawls are a full body exercise that focuses on developing your motor control. A bear crawl might be used by a college football coach as an intense conditioning tactic or even for disciplinary measures.
- Push press
A push press is simply an overhead press with a barbell aided by a ¼ to ½ squat jump.
There are various styles of training, for each goal, there’s a specific style of training that caters to what each individual is trying to accomplish. I personally have never played football but I have always found it interesting to know how football players train, professional or college.
It is understandable that a football player will need to build their strength, especially depending on what position they play. But I think that no matter what position a football player is in, they need to develop their speed and endurance.
The training program outlined above is a good challenge and will accomplish your fitness goals no matter what aspect you are looking to accomplish. Whether it’s strength, speed, agility or endurance.
For the average person that’s reading this article may not be interested in training to get in shape for football, but if you are interested in building muscle, strength, endurance and maybe even some speed, this can be a great idea to develop your own personal training program.
Always remember that when taking on a training program of a high intensity nature such as the training exercises outlined above will allow you to do, you will need to take in an ample amount of healthy food to power you through an intense workout.
Along with a healthy diet, it may be of benefit to include supplementation for an additional boost to give you the protein for muscle and nutrients to give you the energy to power through a difficult workout.
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