Football Conditioning: Strength, Power, Endurance – Part 2 Power

To play, compete, and succeed in high impact sports like football, you have to condition your body in all aspects of fitness, including strength, power, and endurance. This workout focuses on power training (Part 2). If you happened to miss the previous strength workout, you can check it out here:



An athlete’s ability to be powerful is related to work (force x distance) and time. In training terms, this means incorporating explosive exercises within set time intervals. A power-focused training program will compliment strength and endurance training and will result with these benefits:

• Improve speed & quickness
• Improve agility
• Improve ability to change directions quickly
• Strength production
• Reduce the risk of injury


This workout is designed to build strength and power on your Total Gym equipment. Learn each exercise and practice with proper form before executing the workout. This will ensure you get the most out of the circuit.

Equipment needed:

Total Gym, timer


Place the incline on a medium-high level for resistance. Focus on completing reps with speed and power. Maintain proper form and core control while performing the exercise. If needed, change the incline between sets to ensure you have sufficient

Between sets of the same exercise, feel free to change the incline to ensure you can keep your reps high (faster speed) with sufficient resistance to keep your intensity balanced with your speed.


• IN-SEASON: During your season, focus on muscular maintenance and durability. Set your daily workouts with less resistance and higher reps to avoid over training. Select your more intense, high resistance workouts carefully with your game schedule in mind to allow your muscles to recover in time for your game.

• OFF-SEASON: Focus on developing power by performing explosive drills 1-2 days per week and on non intense strength days. Set incline to higher levels to execute the drill at a strong intensity. Also incorporate conditioning workouts that focus on speed and agility drills on non-consecutive days 1-2 days a week. These type of workouts can be planned in phases to develop the skills appropriately.


• Begin with a dynamic warm-up in all planes of motion. (5-8 minutes)
• Perform exercises in pyramid interval sets (the duration will change each set)
• Rest for 15-30 seconds in-between each set.
• Complete each exercise for 3 sets, then continue onto the next exercise.
• End with a series of stretches or foam roll for muscle recovery.

Workout Outline:

• Perform 3 timed sets
• Change incline/ resistance setting between sets (this is your rest)

Intensity Level: medium-high level, adjust if needed

Intervals: 60 sec / 45 sec / 30 sec

1st set: 60 seconds
REST 15-30 seconds

2nd set: 45 seconds
REST 15-30 seconds

3rd set: 30 seconds
REST 15-30 seconds



1. Frog Jump Push-up

• Face the tower, frog hop onto the glideboard, then back into a push-up
• Option: Face away performing the frog hop (more challenging & provides more space to move)
• High incline recommended
• Challenging for linebackers!

2. Incline Donkey Kicks

• Face tower, place hands down on glideboard and stand to one side
• Jump laterally over glide board bringing heels to glutes

3. Power Lunge Knee Drive

• Perform 2 plyometric lunges, then step 1 foot to incline while driving the opposite knee upward into a vertical jump
• The higher the incline, the more power to explode vertically

4. Dolphin Hover

• Plank position with arms parallel to torso.
• Bend elbows to hover body over the glideboard
• Option: Move the glideboard in and out in while maintaining the hover position

5. Superman Press & Knee Tucks

• Perform 3-5 superman presses, then quickly transition into a knee tuck
• Repeat for the timed set

Be sure to check out the video to see how these power exercises are performed on your Total Gym.

After completing Part 1(Strength) and Part 2 (Power), there’s one more important element to add into the mix. Stay tuned for , where we will discuss the importance of developing muscular endurance.


Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. (purchasable workout videos) (workout clips)

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