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WHAT IS FOOTBALL STRENGTH?

Football strength isn't about looking strong. It's about being strong when the game demands it—winning contact, holding your ground, breaking tackles and finishing the down.

CHOOSE YOUR WORK

BUILD STRENGTH WHERE YOU NEED IT.

FULL BODY

Build total-body football strength with the movements that matter most: squat, hinge, push, pull and carry.

LOWER BODY

Build the legs and hips that drive football—stronger starts, harder cuts, better balance and more power through contact.

UPPER BODY

Build the strength to strike, block, shed tackles and control opponents—with powerful pressing, pulling and grip work.

WORKOUT #1 • FULL BODY

THE FOUNDATION

Build the strength every football player needs. Focus on great technique first. Add weight only when you can control every rep.

1. SQUAT — 4 × 5

Build strong legs and hips. Keep your chest up, brace your core, and control every rep.

2. BENCH PRESS — 4 × 5

Build pressing strength for blocking, striking and controlling opponents. Keep your feet planted and lower the bar under control.

3. ROMANIAN DEADLIFT — 3 × 8

Build powerful hamstrings, glutes and hips. Push your hips back, keep your back strong and control the weight.

4. PULL-UPS — 3 × 6–10

Build back and grip strength for tackling, blocking and controlling opponents. Use full range of motion and avoid swinging.

5. FARMER CARRY — 3 × 30 YARDS

Build grip, core and total-body strength. Stand tall, brace hard and carry heavy weight with control.

WORKOUT #2 • FULL BODY

BUILD THE ENGINE

Build strength from different angles. Train hard, move with control and attack every rep with purpose.

1. TRAP BAR DEADLIFT — 4 × 5

Build total-body strength and drive through the ground. Brace your core, push the floor away and finish every rep tall.

2. DUMBBELL BENCH PRESS — 3 × 8

Build pressing strength while forcing each arm to work independently. Keep your feet planted and control every rep.

3. BULGARIAN SPLIT SQUAT — 3 × 8 EACH LEG

Build single-leg strength, balance and stability for cutting, accelerating and fighting through contact.

4. ONE-ARM DUMBBELL ROW — 3 × 8 EACH ARM

Build back, grip and pulling strength for controlling blockers and finishing tackles. Keep your torso stable and pull with control.

5. SUITCASE CARRY — 3 × 30 YARDS EACH SIDE

Build grip and core strength while resisting rotation. Stand tall, brace hard and don't let the weight pull you sideways.

WORKOUT #3 • FULL BODY

OWN THE CONTACT

Build football strength that shows up when bodies collide. Train with control, attack every rep and finish strong.

1. FRONT SQUAT — 4 × 5

Build powerful legs and a strong upright posture for contact. Keep your chest tall, brace your core and drive through the floor.

2. INCLINE DUMBBELL PRESS — 3 × 8

Build pressing strength while forcing each arm to work independently. Keep your feet planted and control every rep.

3. BARBELL HIP THRUST — 3 × 8

Build powerful hips and glutes for acceleration and contact. Drive through your feet, squeeze hard at the top and control every rep.

4. CHEST-SUPPORTED ROW — 3 × 10

Build upper-back strength for striking, shedding blocks and controlling opponents. Keep your chest supported and pull with control.

5. HEAVY SLED PUSH — 4 × 20 YARDS

Build leg drive and total-body force for contact. Stay low, drive through the ground and keep pushing until you finish every yard.

TRAIN SMART

HOW HEAVY SHOULD YOU GO?

Choose a weight you can control with great technique while still leaving 1–2 good reps in the tank. The goal is to get stronger—not prove how strong you are today. When every rep is clean and controlled, gradually add weight.

Rotate Workouts #1, #2 and #3 throughout the week, leaving at least one recovery day between strength sessions. Focus on clean reps, great technique and steady progress. If you're sore, exhausted or your technique starts falling apart, recover instead of forcing another workout.

KEEP BUILDING

WHAT DO YOU WANT TO BUILD NEXT?

Strength is the foundation. When you're ready, keep building your game with explosive power and game speed.

GET EXPLOSIVE

Turn your new strength into first-step power, acceleration and force through contact.

GET FASTER

Build acceleration, change of direction and the game speed to separate, close and finish.