4 Day Football Training Guide – Day 1

August 17, 2016

Max McVay


You need a workout program that is going to deliver the best gains in the shortest amount of time in as safe a way as possible. There will be four pages of installments for this series with a separate cool-down page as well.

This training guide maximizes the area of muscles that are most used during football games, and there will be a specific structure to you'll follow each day. Every day will feature 4 distinct disciplines to concentrate on, and they will be:

  • Pre-Workout Warm Up
  • Core
  • Movement
  • Strength

Each of these training regimens will target the areas listed, while page 5 will be a cool-down regimen page that should be followed after each workout session.  


So if you are ready, let's get to it!


Warming Up

  • Bosu Ropes

  • 2 Sets @ 30 Reps – Balance on a bosu half-ball, grab two ends of a heavy rope, sometimes called a battle rope, lift it up from your waist to head height and and make waves for 5 seconds. Alternate hands. Each up and down rope motion is 1 rep.
  • High Knee Skips

  • 2 Sets @ 15 Yard Reps – Stand in place then run 15 yards with each step bringing your knee up to you chest. Each 15 yard distance is 1 rep.
  • Elevated Push Ups

  • 2 Sets @ 8 Reps – Do regular push ups but elevate your feet on a plyo box, the bottom rung on a step stool, a stair stepper or any other suitable item.
  • Rest

  • 90 seconds after warming up.


  • Front Plank

  • 2 Sets @ 1 Minute Reps – Balance on your forearms and toes. Hold this position for 1 minute.
  • Side Plank

  • 2 Sets @ 30 Second Reps – Balance on your forearm and your feet from the side. Hold this for 30 seconds.
  • Dead Bug

  • 2 Sets @ 2 Reps and 8 Bicycles – Lay on your back, bring one leg up and begin slow bicycle peddling. 8 peddles on each leg is 1 rep. Make sure your peddling leg almost comes in contact with the floor.
  • Rest

  • 90 Seconds after the core work out.


  • Hurdle Jump

  • 12” High, 5 minutes continuous Start on both feet and jump over a 12” tall hurdle. Do this continuously for 5 minutes. If possible, set up 12” tall hurdles in a circle so you can keep jumping. If you only have 1 hurdle, jump over it, turn to face it again and jump over it. Repeat.
  • Lateral Jumps

  • 5 minutes continuous – Jump side to side on both feet for 5 minutes.
  • Single Leg Lateral Jumps

  • 5 minutes continuous – Jump side to side, alternate legs on each jump. Do this for 5 minutes.
  • Rest



Before we get into any strength training routine, some of these training exercises will be done using weights. Now, no one can tell you how much weight to use, only you and your body knows that. If you are familiar with weights and have been doing some lifting, a good place to begin is at 50 pounds on a barbell and 10 pounds on a dumbbell. If you are not familiar with weights, just use the bars, with no added weights to start.


If the exercises are not taxing enough, you can add weight, but don't try to be Superman here. Add weights in increments of 2 ½ to 5 pounds and try it again. Adding too much weight too fast will do more harm than good, and you do not want to injure yourself doing these basic exercise routines.


  • Front Squat to Press

  • 5 Sets @ 8 Reps – Stand with shoulder width feet and shoulder width hands on the bar. Lower yourself from a standing position, back straight. Once in a squat, burst upwards to a standing position, settle, then repeat for 8 reps.
  • Hip Mini-Band with Lateral Raise

  • 5 Sets @ 6 Reps – Place a band just below your knees and grab a couple of dumbbells, 5 pounds each to start. Laterally walk 3 steps one way, and with each step raise and lower the dumbbells. Each 3 steps is 1 rep. You can add bands and weight as you get stronger.
  • Box Jumps

  • 5 Sets @ 6 Reps – Start with a 6” box. Get into a squat position and jump onto the top of the box. Each jump is 1 rep. As you get stronger, add height BUT, don't go over 36 inches high.
  • Rest

  • 90 seconds
  • Deadlift to Shrug

  • 4 Sets @ 8 Reps – Stand with feet hip-width apart. Deadlift the barbell keeping your back straight. When the weight is at your hips, straighten to a standing position and shrug your shoulders up to your ears. Put the weights back on the floor and repeat 8 reps for 1 set.
  • Front Lunge to Press

  • 4 Sets @ 6 Reps – Hold dumbbells above shoulders and lunge forward on 1 leg. Come back to standing position and press the dumbbells. Alternate legs per lunge and repeat 6 times for 1 set.
  • Wide Grip Lat Pulldown

  • 4 Sets @ 12 Reps – Sit at a lat machine, grab the bar and pull down to your chest. Adjust weights as needed and 12 pulls is 1 set.
  • Rest

  • 90 seconds
  • Kettlebell Sidebends

  • 4 Sets@ 8 Reps –  Place your feet at hip width, grasp a kettle bell, hold it at your side and bend laterally. Come back up to a standing position for 1 rep.  If you don't have a kettlebell, you can use a dumbbell.
  • Kettlebell Swings

  • 4 Sets @ 15 Reps – Squat with the kettlebell between your legs, stand up straight while swinging the kettlebell forward to head height. Each swing is 1 rep.
  • Barbell Hip Ups

  • 4 Sets @ 10 Reps –  Get in a crab position with your shoulders on a weight bench and your feet on the floor. Your torso should be straight and level off the ground. Place a barbell on your hips, lower your butt until it touches the floor then raise it up to level again. Each lower and raise is 1 rep.

Day 1 of your 4 Day Football Training regimen is complete!

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