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Sports training

Strength workout for American football: power, legs, upper body, hamstrings and neck

In college players, strength keeps rising across a playing career, and in small trials Olympic-style lifting added jump height and jump squats improved squat strength more than a standard programme. Across studies, gains in squat strength went with faster sprints. This session builds that strength and power, adds Nordic lowers, which were linked with about half as many hamstring injuries across sports though the strictest analyses find the effect uncertain, and keeps shoulders and necks strong. Neck training builds neck strength; whether it prevents concussion is unproven, and tackling with the head up matters more. Build up gently after any break, because the first week back is when unaccustomed work does most harm. You need a barbell and rack, a bench, dumbbells, a light band and a partner or anchor for Nordics.

55 minIntermediate16 movesA band · A barbell · A bench or box · A dumbbell · An anchor point · A kettlebellAbs · Shoulders · Hip flexors · Quads · Glutes · Back
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Inchworm walkout4
    Intermediate · Abs, Shoulders, Hamstrings · 3D demoWalk your hands out and backEasier: Forearm plankHarder: Plank walk-up
  2. World's greatest stretch3 each side
    Intermediate · Hip flexors, Adductors, Glutes · 3D demoSlow, reaching up as you turnEasier: Low lunge (Anjaneyasana)Harder: Active pancake lift-off
  3. Bodyweight squat10
    Beginner · Quads, Glutes, Hamstrings · 3D demoThen 2 lighter sets of your first liftEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  4. Band pull-apart15
    Intermediate · Shoulders, Back · 3D demoA light band, shoulders downEasier: Prone Y-T-W raisesHarder: Tuck back lever

Power, while you're fresh

Rest 2 min between sets

  1. Hang power clean4 × 3
    Advanced · Glutes, Quads, Hamstrings · 3D demoOnly once a coach has taught you the lift; otherwise do the jump squatsEasier: Smith machine hang power cleanHarder: Power clean
  2. Weighted jump squat3 × 5, light
    Advanced · Quads, Glutes, Calves · 3D demoFast up, land softly and reset. No bar? Bodyweight jump squatsEasier: Jump squat

Strength

Rest 2 to 3 min between sets

  1. Barbell back squat4 × 4 to 6
    Advanced · Quads, Glutes, Hamstrings · 3D demo2 lighter sets first; stop 2 to 3 reps short of failureEasier: Bodyweight squatHarder: Overhead squat
  2. Barbell bench press3 × 5
    Intermediate · Chest, Triceps, Shoulders · 3D demoShoulder blades set back and downEasier: Chest press machineHarder: Dumbbell bench press
  3. Dumbbell Romanian deadlift3 × 8 to 10
    Intermediate · Hamstrings, Glutes, Back · 3D demo3 seconds down, back longEasier: Hip-hinge practiceHarder: Single-leg Romanian deadlift
  4. Chest-supported dumbbell row3 × 8 to 12
    Beginner · Back, Biceps, Shoulders · 3D demoOr pull-upsHarder: Supported single-arm dumbbell row

Single leg

  1. Rear-foot-elevated split squat (Bulgarian split squat)2 × 6 to 8 each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoFront knee over the middle toesEasier: Reverse lungeHarder: Split squat jump

Hamstrings

  1. Nordic curl2 × 3 to 5 slow lowers
    Advanced · Hamstrings, Glutes · 3D demoA partner holds your lower legs; brake the fall for as long as you can. For the trialled 10-week build, use our hamstring and groin injury prevention workoutEasier: Slider hamstring curlHarder: Full Nordic curl

Shoulders, neck and carry

  1. Standing band external rotation2 × 12 to 15 each arm
    Beginner · Shoulders, Back · 3D demoElbow at your sideHarder: Side-lying external rotation
  2. Face pull2 × 15
    Intermediate · Shoulders, Back · 3D demoThumbs backEasier: Prone Y-T-W raisesHarder: Tuck back lever
  3. Isometric neck holds (four-way)3 holds of 10 s each direction at moderate effort, building to 15 s
    Beginner · Neck · 3D demoBuild the pressure slowly; stop for pain, dizziness or pins and needlesEasier: Chin tuckHarder: Chin tuck with head lift
  4. Farmer's carry2 × 30 m
    Beginner · Forearms, Abs, Shoulders · 3D demoTall and bracedHarder: Suitcase carry

Tips

  • Off-season: 3 or 4 sessions a week, as in the college trials. In season: 1 or 2, early in the week, with no heavy legs, Nordics or hard jumping in the 48 hours before a game (our suggestion).
  • After any break, from injury, illness, holidays or a late start, treat the first 7 days as a way back in: fewer sets and lighter loads, especially in the first 4 days. Never use exercise as punishment, and skip test workouts with huge rep counts: a college team's cluster of serious muscle breakdown (rhabdomyolysis) followed a workout of 100 back squats.
  • Dark, red or cola-coloured urine, much less urine than usual, or very painful, weak or swollen muscles in the days after a session need medical help the same day.
  • Linemen: train for the game's short, repeated efforts. Long conditioning runs in the heat don't belong in this session.
  • Under-16s: bodyweight or light loads with a coach watching, and Olympic lifts only once they've been taught. After a concussion, no lifting until your return-to-sport rules allow it.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More sports training

Injury prevention exercises for runners

Foot, calf, balance and hop exercises taken from the running trials with positive results, in a 25-minute home routine for 3 or 4 days a week.

25 minBeginner11 movesOther / check instructions, A bench or box

Plyometrics for runners

A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.

20 minIntermediate8 movesCardio machine

Strength workout for cyclists (gym)

A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.

50 minIntermediate13 movesCardio machine, A barbell

Questions people ask

How long does the strength workout for american football: power, legs, upper body, hamstrings and neck take?

About 55 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A band, A barbell, A bench or box, A dumbbell, An anchor point, A kettlebell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 13 of its 16 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.