Football is a sport that demands peak physical performance, strategic agility, and mental toughness. As the game continues to evolve, so do the training methodologies that athletes employ to achieve excellence on the field. Two critical phases of training in football are the pre-season and in-season, each requiring a unique approach to strength and conditioning. In this article, we delve into the intricacies of these training phases, providing sample exercises, sets, reps, and a look at how training has evolved since the days when mullets and fanny packs were considered cool.

Mullet Glory

The Evolution of Training: From Mullet Glory to Man Bun Mastery

Back in the ’70s and ’80s, football players were known for their epic mullets, 2-inch shorts, and dedication to off-season conditioning. While the mullets may have gone out of fashion, the emphasis on year-round training remains a cornerstone of modern football. Athletes of yesteryears would probably chuckle at the complexity of today’s training regimens, but one thing’s for sure – the modern athlete is a well-oiled machine. The “2 a day” with no water Philosophy is dead. Welcome to the future.    

Pre-Season: Building the Foundation

The pre-season phase sets the stage for the grueling battles ahead. It’s the time for athletes to build a strong foundation of strength, power, and endurance. To accomplish this, a combination of compound movements, plyometrics, and cardiovascular conditioning is key.

Sample Pre-Season Exercises:

Compound movements are your friend here, giving you the best bang for your buck. These exercises will build the most amount of strength and power in the least amount of time. So how do you plan this out? One of the best ways to approach this for younger athletes is a simple periodization. However splitting the training up into blocks is a much better approach and will work for beginners and elite level athletes. Let me explain.

 Sample:

• 2-3 weeks Hypertrophy. 65-80% of max. 6-12 reps. 12-20 assistance
• 2-3 weeks Strength. 75-85% of max. 5-8 reps. 10-15 assistance
• 1-3 weeks Peak. 80-95% of max. 1-5 reps. 6-10 assistance
• Deload

I don’t suggest going to a true max because these are football players not powerlifters. If the training is done right, strength will increase without “testing”. Improving overall strength and athletic ability without putting careers on the line is the number 1 goal. I’ve seen too many athletes get hurt in the gym and loose scholarships or a contract to the pros because a coach’s ego.

Sample exercises:

• Squat: The squat is the king of compound movements, targeting the lower body muscles and developing explosive power necessary for quick sprints and tackles.

• Bench Press: Strengthening the upper body is crucial for blocking opponents and maintaining balance during intense plays. The bench press targets the chest, shoulders, and triceps.

• Deadlift: The deadlift builds overall strength and helps with grip, which is crucial for holding onto the ball and opponents. There are many variations to this lift such as trap bar, dumbbell etc.

• Box Jumps: Plyometric exercises like box jumps enhance lower body explosiveness, aiding in vertical jumps, acceleration, and change of direction.

• Bulgarian Split Squats: unilateral work is fantastic for any sport especially sports where you are running explosively. This will give you tremendous amount of power off the line.

• Dumbbells: Dumbbell work of all kinds is great for stability while still being able to train heavier and specific to your Sport. The opponent you’re pushing isn’t a bar and will usually move in different directions this is where dumbbells come in handy.

• Agility Ladder Drills: Agility ladder drills improve footwork and coordination, essential for quick direction changes and evading opponents.

• Hill Sprints: Hill sprints provide a cardiovascular challenge while also building leg strength, mimicking the demands of explosive bursts during a game.

• Weighted planks. Being able to keep your entire core stable is probably the most important aspect of any strength and conditioning program and should never be overlooked.

• Neck training: All neck training is necessary for football and impact sports. Lower weight higher reps here. These are small muscles.
• Sled Pushes/Pulls: Sled pushes provide a full-body workout, strengthening the legs and core, and simulating the resistance encountered during a game.

• Yoga or Mobility Work: 1-3 session per week

This is just a short list of exercises to choose from and each athlete will have their individual weaknesses and needs for specific positions so you will have to choose those exercises accordingly.

In-Season: Maintaining the Edge

Once the season kicks off, the focus shifts from building to maintaining. In-season training is all about preserving the hard-earned gains while managing fatigue and reducing the risk of injuries. Shorter, high-intensity sessions are favored, keeping the athlete primed without causing burnout.

This is where you keep the volume steady and intensity within a tolerable range. The goal is to maintain. Focus more on explosive power, agility, and mobility during the season. You or your athletes will not get weaker.

• Rep ranges 3-8 reps. 8-10 for assistance.
• 65-85%

While athletes from the ’70s and ’80s might reminisce about the simplicity of their off-season routines, the truth is that modern football training has come a long way. Gone are the days of running till you puke, and questionable fashion choices. Sophisticated strength and conditioning programs that give athletes the edge are here.

Sure, the athletes of the past might have relied on their prehistoric training methods, which were often just as mythical as Bigfoot. But in today’s game, where every inch matters and every tackle could be the game-changer, evolution has taken hold.

In Conclusion

Pre-season and in-season training for football athletes has evolved into science based thought out systems that cater to the demands of the sport. The mullet-sporting legends of the past may have had their charm, but today’s athletes are equipped with science-backed training regimens that optimize their performance on and off the field. Whether it’s building a foundation of strength or maintaining peak condition during the season, the fusion of classic exercises with modern techniques ensures that football athletes are more prepared than ever to tackle whatever challenges come their way – mullets optional.

If you’d like to learn more about training, or have us write out a custom program based on your needs, check out our custom training here .