Horton Barbell
FootballTransform your football performance with our cutting-edge 8-Week Strength Training Program, tailored for athletes ready to take their game to the next level. This specialized program is designed for players who already have a basic grasp of strength training and are eager to focus on enhancing their physical prowess on the field. Commit to three days a week to significantly improve your strength and power, foundational elements for any serious football player.
Our program zeroes in on the critical aspects of warm-up routines and strength training, setting the stage for you to maximize performance while minimizing injury risk. Each session is crafted to progressively build your muscular strength and endurance, ensuring you develop the explosive power and resilience needed for football. From dynamic warm-ups that prepare your body for peak performance to targeted strength exercises that build core stability and power, our program covers all the bases.
You'll progress through carefully structured weeks, each designed to gradually increase in intensity and complexity, ensuring you're continuously challenged and engaged.
Step up your game with our 8-Week Strength Training Program, and become the football player you've always aspired to be. Ready to dominate the field with unmatched strength and power? Join now.
Features3 sessions per week
Must use App app to view and log training
Program Training
Warm-up
A
Half Speed Run x 20 yards Backwards Run x 20 yards Walking High Kick x 10 yards Walking Knee Tuck x 10 yards Shuffle (Right) x 20 yards Shuffle (Left) x 20 yards Elbow to Ankle x 10 yards 3 Steps and Scoop x 10 yards Stiff Leg Bound 2 x 20 yards 3/4 Speed Sprint 2 x 20 yards
B
Box Jump
2 x 5
C
Trap Bar Deadlift
4 x 5
D1
DB Lunge
3 x 5
D2
Inverted Row
3 x 10
E1
DB RDL
3 x 8
E2
DB Bicep Curls
3 x 10
E3
Crunches
3 x 25
Warm Up
A
Shuffle (Right) x 20 yards Shuffle (Left) x 20 yards Lateral Lunge (Right) x 10 yards Lateral Lunge (Left) x 10 yards High Knee Carioca (Right). x 20 yards High Knee Carioca (Left) x 20 yards Inchworms x 10 yards Duck Walk x 10 yards Zig Zag Run 2 x 20 yards 3/4 Speed Sprint 2 x 20 yards
B
Med Ball Vertical Throw
2 x 5
C
Back Squat
4 x 10
D1
Hyperextension
3 x 10
D2
Incline DB Bench Press
3 x 10
E1
Front Plate Raise
12, 10, 8
E2
DB Lateral Raise
12, 10, 8
E3
Plank
@ 60, 45, 30
Warm Up
A
Jump Rope x 30 sec Supine Straight Leg High Kick x 10 each Iron Cross x 5 each Glute Bridge x 10 Jump Rope x 30 sec Groiners x 5 each Pushups x 10 Reverse Lunge & Reach x 5 each Bodyweight Squat x 10 Bodyweight Good Morning x 10
B
Medicine Ball Slam
2 x 10
C
Bench Press
4 x 10
D1
Pull-Up
3 x 8
D2
DB Shoulder Press
3 x 8
E1
Banded Tricep Pushdown
3 x 15
E2
DB Shrug
3 x 12
E3
Side Bridge
3 x 10
