Snatch Grip
Snatch Grip
Football Training with the Powerlifts for High School Football Players
Football Training for High School Football Using Powerlifting
Can you use Powerlifting as your high school football training program? Well, using it as the entirety of your program is a mistake, however, using the powerlifts and their variations is the foundation of any good strength program, especially for football.
Powerlifitng for Football Strength and Speed
Forget gimmicks like parachutes, "strength shoes," or fancy Nike products…football speed is built with strength. Always has been, always will be.
Football speed is about strength. How strong you are and how explosive you become because of that strength is what leads to getting faster for football. Football speed is NOT track speed. Re-read that…Football Speed is NOT Track Speed.
Specifically, you need strength in the hamstrings, glutes and hips.
And, what better way to build these muscles than with the Squat and Deadlift!
Granted, the Bench Press will do nothing for your speed, and, its value for football is not as high as some would make it out, especially when compared with Incline and Dumbbell Incline. However, for overall upper body power, you can and should Bench…just rotate it with Overhead Presses, Inclines and Dumbbell Inclines.
Now, back to speed. As I said earlier, the hamstrings are your speed muscles. Followed by the glutes, hips, and calfs; basically, your entire posterior chain. The Squat and Deadlift build these muscles like no other.
The problem is that people who push the fancy, high-tech products and programs somehow got coaches and players to believe that lifting super-heavy (Powerlifting) makes you slower.
Not only do the Deadlift and Squat, when done heavy and with maximum force, build tremendous speed and strength, the lifts that increase them build speed and strength as well. This is the real key. While a football player always wants to be stronger, he shouldn't get too caught up in numbers.
If you follow a conjugate approach, you'll improve the core lifts and become a better football player. Take a look at some of the best movements to increase the Dead and the Squat:
Box Squats – Excellent for increasing jumping ability, explosiveness and speed.
Glute Ham Raises – Great for hamstring and glute power
Pull Throughs – Build strong hips and Hamstrings
Deadlift Variations – Movements like Rack Pulls, Snatch Grip Deads, and Pulls with Chains all work the PC extremely hard but from different angles.
And, the best part is, movements like Box Squats, Rack Pulls, Snatch Grip Deads, Trap Bar Deads, etc can be rotated on your heavy days so that you are constantly setting new records in them, rather than just concentrating on your Squat. Plus, this makes it extremely easy to compete in Powerlifting in the off season, which I encourage all football players to do.
About the Author
To learn more about Powerlifting for Football and to get Free High School Football Workouts, please visit our Football training page and our High School Football Training Program page
Snatch Grip
Power Snatch Grip High Pull (www.trainatp.com)
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Best Muscle Building Leg Exercises for Football Players
Many football players...well, MOST football players, need to gain muscle and get bigger. Especially in the legs and back.
If you need to get bigger but aren't sure how to build muscle for football, especially in the legs, you need to check this article out.
Honestly, I see far too many guys developed like a lightbulb that it's not even funny...if you only train half your body, expect half the results! And, if you want to get faster for football and you avoid leg training, expect major disappointments!
So, beginners and intermediates alike,...if you want to gain some serious muscle, start hammering the legs with big money exercises like these 3:
1. Snatch Grip Deadlifts
These are a killer mass builder for the legs...and the back and traps as well.
They come from Olympic lifting as an assistance exercise for the Snatch. I often use them with my football players because of the crazy increases in speed and athleticism they cause....
But, they're not just for athletes. The Snatch Grip Dead is excellent for building muscle, fast. I've seen guys literally gain 10, 12lbs of muscle in 4-weeks after adding these to their mass building workouts.
2. Romanian Deadlift
Here's another great exercise borrowed from the olympic lifters and athletes. In football, we use them to gain speed, power and mass in the hamstrings and glutes.
For the muscle head, you want to use the Romanian Deadlift (RDL) because it puts an intense stress on the hamstrings, glutes and lower back (and some on the middle back as well). This, plus a good mass building diet, will lead to major muscle gains!
The RDL can be used both as a heavy, low rep movement, or, it can be used for medium-high reps. Both are good if your looking to gain muscle fast.
3. Front Squats
If your mass building workouts don't include Front Squats, what the hell are you doing?
Front Squats are excellent for beefing up the quads and glutes. They teach overall body strength and will carry over to all kinds of other exercises like Squats, Presses and Deadlifts.
Learn to Front Squat properly and watch your weight explode...you'll have bigger legs and more overall muscle for your efforts.
Use the front squat as a heavy, low rep exercises. Start some of your lower body training sessions with them. They are a must for your football workouts.
About the Author
To Get the Free Muscle Building for Football books, "14 Must Do Exercises for Football" and "7 Steps to insane Game Speed, please visit our football workouts page.
Snatch Grip
