T Nation

Need an In-Season Football Program

So, I’ve been working on my strength for awhile and hit a couple PR’s this week. 300 lbs. in the clean and a 500 lb. squat. I know they’re not too impressive, but it was an improvement for me. I play in a spring football league, preseason starts in two weeks.

I need a good in season program that focus’s more on speed strength and speed on the field. I play wide receiver, free safety, and am one of two deep guys on kick return. Any suggestions?

I also played football in high school and college, and have found it is almost impossible for most people to make strength gains while in a season. If you don’t want to be sore or dragging for practices and games keep your volume low and stick to the basics. Cleans, Snatches, Deadlifts, Front Squats and Squats. I would stick to full body 2-3 days a week with a rep scheme with low volume and moderate weight. 3-6 sets of 4-6 reps for compound exercises and 2-3 sets of 8-10 reps of auxillary lifts to help keep your strength up and avoid any imbalances. BTW those are very good maxes for a Wide Receiver/ Safety, at my division 3 college none of our WR/S have lifts comparable.

Why do you squat 500 pounds if you’re a receiver?
Have you ever heard about squat variation?