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The Best Lifting Program for Football

The professionals seem to all agree on the lifting program for football. Squat, deadlift, power clean, bench press, overhead press, pull-ups and dips. There are unlimited variations and ways to combine these exercises. I will offer you the first program.

5×5 Squat
5×5 Bench press
5×5 Weighted pull-ups

Sprints: 30 seconds max effort, 90 second rest for 8 rounds.

3 Power cleans on the minute for 10 rounds or deadlift 1×5 (trade off each week)
Overhead press 5×5
Weighted dips 5×5
Hanging knees to elbows 5×15

5 Squats on the minute for 10 minutes

5 Round Circuit
Weighted sled 5 rounds for 40 yards
10 plyometric pushups 5 rounds
Plank 5x 1:00 minute


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