Football Conditioning: Strength, Power, Endurance – Part 1 Strength

Football season is in full effect and the time is now to improve your performance! We are going to focus on three major facets of training that will be key to boosting your game on the field. This three-part series covers 1) strength, 2) power, and 3) endurance using the total gym to prepare you for the season.


Strength training is important for athletes of all sports. You need to be strong to play safe, prevent injury, and dominate with your position on the playing field. Especially for impact sports like football, you’ll need to build size and durability which requires specialized training. The total gym offers enough resistance to build muscle mass, while also enhancing flexibility and durability with its functional movements.

Incorporating specialized strength training with the Total Gym will:

• Increase muscle mass & durability
• Improve explosiveness & power production
• Reduce body fat and increase lean body mass
• Promote strong and dense bones
• Increase structural support (better posture/ movement form)
• Enhance athletic performance
• Reduce the risk of injury


This workout is designed to build strength and muscular endurance 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, Squat Stand accessory, timer


Focus on completing as many reps as possible while setting the equipment to a high incline for maximum resistance. Be sure to maintain proper form for the entire allotted time period for the exercise. Between sets of the same exercise, lower the incline to reduce the resistance, but because the rest periods are short, the intensity will remain very challenging!


• 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 building strength by setting your resistance to high levels 2-4 times per week. Also incorporate conditioning workouts that focus on speed and agility drills on non-consecutive days 1-2 days a week.


• Begin with a dynamic warm-up in all planes of motion (5-8 minutes). Examples: squats, jumping jacks, high knees, push-ups, mountain climbers, etc.
• Perform exercises in pyramid interval timed sets, meaning the duration and the incline will change each set.
• Rest for 15-30 seconds in-between each set.
• Once the exercise has been completed for the 3 sets, continue onto the next exercise and perform in the same manor.
• 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)

Intervals: 60 sec / 45 sec / 30 sec
1st set: 60 seconds, high incline REST 15-30 seconds
2nd set: 45 seconds, slightly lower incline REST 15-30 seconds
3rd set: 30 seconds, lower than previous incline REST 15-30 seconds



1. Single Leg Squats

• Variations: plyo’s, pulses, foot stance
• Execution Example: 60 sec right leg, 60 sec left leg, 15 sec rest, 45 sec right leg, 45 sec left leg, 15 sec rest, 30 sec right leg, 30 sec left leg, rest and reset equipment for the next exercise.

2. Single Leg Glute Press

• Kneel with 1 knee on the glideboard and place the opposite foot on the squat stand. Forearms are on the glideboard for stability.
• Press through the heel to extend the leg
• Variations: pulses, foot stance
• Perform both sides same as execution example in #1 above

3. Kneeling Cable V & Y

• Kneel facing the tower with cables in hands.
• Alternate arms into a Y and V shape.
• Alternative stances: sitting (modified) or high kneeling (advanced)

4. 1/2 Kneeling High Row Extension (advanced)

• Kneel on 1 knee facing the tower with 1 cable in hand.
• Perform a single arm high row.
• Perform both sides same as execution example in #1 above
• Alternative stances: sitting (modified) or kneeling (intermediate)

5. Chest Press +static

• Face away from tower with cables in hands.
• Perform a chest press or a static equilibrium movement.
• Alternative stances: sitting (modified) or kneeling (intermediate)

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

Strength is a prerequisite for power. Stay tuned for PART 2 where we will discuss the importance of developing explosive power.


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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