Off-season can be a long grind for football players. Players are in pads for approximately 18 weeks during the year (I know this varies widely based on level of play and success of season) while the other 34 weeks of the year are spent grinding out the lifts and runs. In order to provide some “spice” to our workouts, we have implemented a game day every two weeks. We block out two weeks of training and prepare for an opponent we will face next season. We post a picture of the scoreboard from that week’s opponent on all our racks. We break it down with “beat ____!” We do push-ups for how many points that opponent scored. You can come up with whatever you want to remind the players that all their hard work is being done for a reason.

The culmination of the two weeks takes place on the second Friday. The players don’t know what exactly they will be doing. They just know it is “game day,” and they need to step it up and be ready. I realize that these may not be the most scientific workouts known to man. However, when training football players, I think it’s important to also develop mental toughness and bring them together as a team by going through something tough together.

Below are three examples of “game day” activities:

 

Psycho bench

  • Player performs as many reps as possible with approximately 85–88 percent.
  • Player performs as many reps as possible with approximately 75–80 percent.
  • Player performs as many reps as possible with approximately 65–70 percent.
  • Player performs as many reps as possible with approximately 55–65 percent.
  • Player performs as many reps as possible with the bar (just a basic strip/drop set; don’t get too caught up in the percentages)
  • Player then performs as many push-ups as possible.
  • Player performs as many spotter assisted push-ups as possible (partner wraps belt around waist of teammate).
  • Player then lies on back and does as many plate push-outs as possible with 45-lb plate
  • Player does a negative with plate with partner pushing plate down (players who aren’t performing are helping with weight changes and spotting as well as being enthusiastic and pushing their teammates)

10 X 10 squat

Players perform 10 sets of 10 repetitions on the squat with 1 minute of rest between sets. Ideally, the weight will be at 65 percent. However, players may wave from 60–70 percent based on technique and depth.

Meat grinder

This is a circuit that consists of a minimum of 20 stations and a maximum of 30.

  • Players perform as many reputations as possible in the time frame given (20–30 seconds)
  • Players have five seconds to hustle to next station before whistle blows to begin next station (if you would like examples of meat grinder exercises and set ups, feel free to email me)

These are things to be used sparingly during the off-season but can provide some variety and a great challenge for your players.