Football fit
Training Camp Drills
for Strength & Stamina
Photography by Jason Ellis
For men who seek to improve their speed and strength, a football-oriented training program works great. This combines weight training (strength) with running (stamina). Gridiron athletes need the muscle power to win collisions, and also must have great stamina to play effectively for four quarters. Requiring only a set of dumbbells, this session works all the major muscle groups. It’s fast and effective. You can perform the routine indoors or outdoors. After doing any three dumbbell drills, you then run for three minutes. After you catch your breath you do three more weight maneuvers, then run again. There are 12 strength moves, so you will run a total of 12 minutes in three-minute intervals. If you are outside run anywhere. Inside use a treadmill. Be sure to warm up well before beginning the lifting and running.
BICEPS
Alternate Curls
Stand grasping dumbbells palms in at sides. Proceed to curl the left arm up until bicep meets forearm. Pause, then lower to starting position and next curl the right arm. Perform 10 alternating repetitions with each arm.
THIGHS
Front Lunges
Stand grasping dumbbells at sides. Proceed to step forward with the right leg, lowering until the thigh is parallel to the ground. Pause, then return to starting position and next step forward with the left leg. Perform 10 alternating repetitions with each leg
TRAPEZIUS
Shoulder Shrugs
Stand grasping dumbbells at sides. Proceed to shrug shoulders up, back and around to starting position. Perform 10 repetitions.
SHOULDERS (outer)
Military Presses
Stand grasping dumbbells palms out above shoulders. Proceed to press weights overhead. Pause, then lower to starting position. Perform 10 repetitions.
FOREARMS
Hammer Curls
Stand grasping dumbbells palms in by sides. Proceed to curl arms up to 90-degree angles, keeping palms facing in. Pause, then lower to starting position. Perform 10 repetitions.
ABDOMINALS
Weighted Leg Pull-Ins
Lie on your back on a bench a few feet away from a cable. Grasp the bench with both hands for support. Raise the legs and squeeze a handle attached to a high cable between the feet. Proceed to pull it down. Pause, then return to starting position. Perform 15 repetitions.
SHOULDERS (rear)
Lateral Raises
Stand grasping dumbbells together in front of the chest, with arms bent at 90-degree angles. Proceed to raise weights out to sides. Pause, then lower to starting position. Perform 10 repetitions.
SHOULDERS (inner)
Front Raises
Stand grasping dumbbells palms back in front of thighs. Proceed to raise the straight right arm until parallel to the ground. Pause, then lower to starting position and next raise the left arm. Perform 10 alternating repetitions with each arm.
CHEST
Push-Ups
Lie face down grasping dumbbells by the sides of the shoulders. Proceed to push up until arms are straight. Pause, then lower to starting position. Perform 10 repetitions.
OBLIQUES
Side Bends
Stand grasping dumbbells at sides. Proceed to bend to the right. Pause, then rise and bend to the left. Perform 10 alternating repetitions to each side.
GLUTES
Wide-Leg Squats
Stand with legs wide apart, grasping a dumbbell in both hands between the legs. Proceed to squat until thighs are almost parallel to the ground. Pause, then rise to starting position. Perform 10 repetitions.
CALVES
Body Bursts
Squat down with hands on thighs. Proceed to explode straight up, extending arms overhead. Upon landing, return to starting position. Perform 10 repetitions.