OK, so it shouldn’t take a rocket scientist to work out that if you’ve never done any gym work before, don’t just stroll in and start throwing big weights around. This program was put together by a professional PT who is my Strength & Conditioning Coach for footy. He has done an individual body analysis and ensured that I have a proper knowledge of how to use gym equipment. If in doubt, go to a gym, talk to a PT and get an idea of where to start. I’ve been lucky in that I’ve been around gyms and done plenty of different regimes over the years. Contrary to my own advice I used a lot of bro-science, but luckily I made it out alive!
The basic idea behind this workout is to build a foundation for Football. Different sports are going to require different strengths, but part 1 is to build a basic foundation. Nothing too heavy, just concentrating on getting correct movement and technique. I would do a workout 3 times per week, for 4 weeks in total. It sounds pretty easy but by the second set you should be sweating… if you’re not then you’re not working hard enough! If you know you have an issue with a certain movement/body part then don’t be a hero, just modify the workout. You’re better off getting 3 solid 80% workouts in a week, than going 100%, hurting yourself, and being out for weeks. Simple science my friends.
Exercises to use/consider:
Generally I’d aim for using body weight exercises to start with, then bring in some gym equiptment. Again, I can’t stress enough, if you don’t know what you’re doing then get some help from someone who does! Pick 10 exercises to do 3 sets of 8-12 reps.
- Push Ups
- Bench Press (Barbell)
- Incline/Decline Bench (Dumbells)
- Chin Ups
- Sit Ups
- Step Ups
- Seated Row
- Goblet Squats
- Lat Pull-Down
- Stair Climbs (you need stairs for this obviously)
- Triceps Extensions
- Bicep Curls
- Deadlifts (Use a Kettle Bell)
Normally I would increase weights each week but for this program I knew roughly what I could lift comfortably so just focused on my technique. Again, GO EASY, get a feel for the weights, concentrate on using correct technique and don’t go mad. Getting a solid base here will help you work out what weights to use for How Do I Do Strength & Conditioning Training Part 2.
I usually set the gym up so I can just complete 1 movement after another 1-10, but I can appreciate that could be difficult in a crowded gym. When I get around to it I will upload some videos of what each movement looks like, but for now its you, google, and your imagination!
Once you have mastered this you can look at: How Do I Do Strength & Conditioning Training Part 2