HEY! Listen up all you football players...Most of you understand the importance of weight lifting for football but many don't quite get the other half of the equation. High Intensity Interval Training (HIIT) is the key to completing your preparation for the season. Here are 5 Portland personal trainer HIIT training techniques that you can use to take your game to another level!Doing Speed Resistance TrainingIf you want to build fast twitch muscles, running with any form of speed-resistance is your best bet. Parachute resistance training is the best, but who has a parachute? So why not try a weighted vest or have a workout partner follow behind you holding onto a long resistance band that are wrapped around your waist. This builds leg and core muscles, and increases endurance all in one awesome training drill. Speed-resistant training is one of the few ways an athlete can drastically improve lower-body strength while also improving overall stamina. When you finally take off the vest or release the band from your body, you’ll explode with a burst of speed when the whistle blows!
The Speed Agility Training with a Quick LadderPeak physical fitness doesn't mean much without the proper footwork. Football coaches have known this for years, pulling the old steel ladder from the garage during two-a-days to teach young athletes how to move. Now, sporting goods manufacturers sell ladders specifically made for this purpose, with various footwork training drills established to provide skill position players improved agility. the ickey shuffle, carioca and the centipede exercises for a few ideas. Go until you’re tired and then DO:MORE. The tough reps are the reps that count.
Performing Anaerobic Alactic IntervalsUnlike soccer or basketball, football plays last just a few seconds. This constant stop-and-go dynamic requires athletes to explode, sustain, cool down and then do it all over again. As such, football training should replicate these conditions, focusing on the alactic energy system – the oxygen-free, metabolic pathway firing off in your cells during quick bursts of intense activity. Wind sprints are one of the best and easiest ways to replicate football conditions. You will want to sprint between 30-80 yards, 10 times, resting about 30 seconds between each sprint. Then do it all over again, 5 times, resting (walking or jogging lightly to remove lactate) 5-10 minutes between sets. Do this a couple times every week leading up to the season and you’ll be a monster on game day.
The Old Fashioned Bench PressThere’s a reason why football prospects bench press at the combine: it’s a classic test of upper-body strength and endurance. It lets scouts know whether or not a player has the raw strength required for the sport. If they do, it will pay off on the field. That’s because, like alactic interval training, bench pressing replicates game-day activity. Namely, shedding blocks and putting opponents on the ground.For a well-rounded bench workout, make sure you bench with flat, incline and decline variations. Diversify your workout by using free weights, and don’t neglect training your supporting muscles, such as the back and triceps that support the press. Be sure to mix up your sets. Try four sets of 8-12 reps each, then go for a lower range of 3-5 reps with heavier weight to build mass. Make sure you don’t bench any more frequently than 3 times a week, as your muscles need rest to grow. Over-exertion may hamper your football training more than it helps
The Tire FlipYour quads, calves, chest, forearms, glutes, hamstrings, lower back, shoulders, traps and triceps – few exercises work out as many muscle groups as the tire flip. Flip once and you have put in a substantial full-body rep. Keep flipping and you will have turned the tire flip into the ultimate endurance workout.The Art of Personal Training by Kisar Dhillon 107 SE Washington Street, Suite 137 Portland, Oregon 97214 (503) 953-0241