Football Conditioning Workout

Yesterday, I had a college offensive lineman and an All - State High School Defensive Lineman in the gym. I put them through a football specific conditioning workout. After full dynamic workout, this is how it went.

1.Box jumps 4x3 - 90 sec rest.

2. 3 step heavy band sequence - 2 sprints - 15 sec rest 2 shuffles right 15 sec rest 2 crossovers right 15 sec rest 2 shuffles left 15 sec rest 2 crossovers left 15 sec rest

The distance for each movement was about 3 - 4 yards. For the O Lineman, he performed a pull instead of a crossover. Each guy went through this 2 times.

3. 5 and back, 10 and back then 10 suicide. 2 times each way with 30 sec rest. This is when fatique set in.

4 minute rest

4. Heavy sled run 25 yds then backward sled drag 25yds - 2 sets per guy with 2 minutes rest in between.

4 minute rest

5. Leg curl on ball 2 x15 paired with heavy DB squat swing 2x15

Done. The workout took about 40 minutes after warm up. At no point did they run over 40yds. Each set/rep was performed at the highest intensity possible. That's training for football.