In addition to speed and agility, football players require power and strength. Whether blocking linebackers on the offensive line, tackling a running back on the open field, or completing a touchdown pass despite being pummeled to the ground, strength training becomes one of the key factors that contribute to a football player's optimal performance on the field. A weightlifting regiment offers football players the ability to increase their power and strengthen their muscles.

Every player's weightlifting program varies depending on their position and individual goals. Offensive linemen, for example, require strong legs for explosive starts and a muscular upper body to constantly battle the opposing defensive line. On the other hand, wide receivers focus on maintaining a lean frame, conditioning their upper body to withstand tackles and strengthening their lower bodies to maintain explosiveness and speed.

Before beginning a weightlifting program football players should outline their goals and expectations. This helps players remain focused in addition to providing short and long term objectives. Keeping a journal or record of the workouts also helps establish a routine and sense of accountability.

However, the most important factor in a program's success lies in following proper technique. Maintaining proper form becomes critical for a weightlifting regiment.  In the bench press, for example, players must keep their rear end on the bench in addition to feet being flat on the floor. This posture produces a natural arch in the lower back area, which is fine as long as players do not exaggerate the arch when lifting weights. The bench press is an excellent exercise to incorporate within a weightlifting program. It allows football players to gain upper body strength and bulk up.

When football players begin a new weight lifting program, it becomes important that all target areas in the lower and upper bodies have been addressed. The dead lifts and squat series focus on a player's lower body. To begin, dead lifts require a player's feet to be shoulder-width apart. Athletes hold the bar with equal weight on each side. Players bend forward at the waist, then at the knees until the weights no longer touch the ground.

However it becomes important to note that when starting a new program, light weights are strongly recommended so as not to create unnecessary stress on the muscles. Once the body gets used to that certain weight, it becomes time to increase the intensity.

Pyramid training presents one possibility. It features 15 repetitions of an exercise with a weight that is approximately at 60 percent of your potential. The second set then becomes heavier, covering about 80 percent of the player's capacity. Finally a third attempt allows a player for a 100 percent of their potential.

As with any weight training program players should be patient with the results and alternate exercises so as to maintain a well-balanced body.

Article by Anel Laj