Looking to Get Beefy?
Train Like a Super Bowl Champ
By Tom Bonanti
Super Bowl Sunday is just around the corner, so it’s time to get in the mood for pigskin, cleats and beefy line backers! Why not take a break from the winter doldrums and supercharge your workouts with some fun alternatives used by football players to beef up their game – and their “studly” bods!
Getting into shape for football is different than bodybuilding, but that doesn’t mean that we can’t take our favorite sport and make it into a workout. For aerobic training all you need is a football, a buddy or two and one of our great South Florida parks as a sunny alternative to doing your regular cardio. As far as weight training, some of these exercises may already be in your repertoire, but they’re worth checking out again.
Football players need a little speed and some “explosive power” off the line. However, they achieve those things partially through weight lifting. This routine should be done on Monday, Wednesday and Friday. Use heavy, but manageable weights for your first set then pyramid the weight up as high as you can go until you max out. Use good form and a spotter for safety. These exercises focus upon the bigger, deeper muscle groups like chest, back and glutes, and are said to increase natural testosterone production in most guys:
Barbell Squats – 4 Sets: 12 Reps, 10 Reps, 8 Reps, 8 Reps.
Upright Barbell Rows – 3 Sets of 8 Reps.
Pull Ups with Wide Grip – do this exercise until you max out.
Incline Bench Press - 4 Sets: 12 Reps, 10 Reps, 10 Reps, 8 Reps.
Shoulder Military Barbell Press - 3 Sets of 8 Reps. Standing Barbell Curls -3 Sets of 8 Reps, 6 Reps, 6 Reps
Decline Dumbbell Sit-Ups – 3 Sets: Do this exercise until you max out. Lay down on an incline bench with your head pointing toward the floor. Hold a comfortable dumbbell in each hand. Per form a sit- up while pushing the dumbbells up to the ceiling. These are a killer for abs!
As far as some fun alternatives to beefing up your cardio for football season and developing explosive power and strength on the field, try some of these “strong man” exercises. Try these with your buddies in the park on days when you aren’t lifting in the gym: African Stone (Sandbag) – Bear hug a sandbag and carry it a predetermined distance – 23-30 yards. Drop the sandbag, rest and repeat. Sledgehammer Swing – Swing a sledgehammer over your head and slam it onto a flat surface as if you’re driving a stake. Only take a break long enough to swing the sledgehammer back over your head. Keep working until you max out. Side shuffles – Besides running in place, jumping jacks and other calisthenics, add these to your routine. Shuffle as fast as you can to the left. As soon as you run out of room go back to the right. Continue until you max out.
TOM BONANTI IS A CERTIFIED PERSONAL TRAINER AND
OWNER OF PUMP’N INC GYM AT 1271 NE 9TH AVENUE
FORT LAUDERDALE, FL 33304, www.pumpnincgym.com.