Strength Training for Football

Absolute strength. Sharp acceleration. Explosive power. The modern era of football demands that athletes in all positions are exposed to quality strength training programs that translate strength gains into better performance on the field and limit athlete vulnerability to injury.

Developed with the expertise of the National Strength and Conditioning Association (NSCA), Strength Training for Football shows you how to design resistance training programs that will help athletes excel on the field. The book will help you understand the specific physical demands of the six groups of positions—offensive and defensive linemen; tight ends, fullbacks, and linebackers; wide receivers and running backs; defensive backs; quarterbacks; and kickers and punters. You will also find the following:

• 11 testing protocols for measuring and assessing athletes’ strength, power, speed, agility, endurance, and anaerobic capacity
• 11 total body exercises with 14 variations
• 20 lower body exercises with 13 variations
• 23 upper body exercises with 29 variations
• 15 core exercises with 35 variations
• 115 sample programs—90 of which are position-specific—for off-season, preseason, in-season, and postseason resistance training

Each resistance training exercise consists of a series of photos and a detailed list of primary muscles trained, beginning position and movement phases, breathing guidelines, modifications and variations, and coaching tips to guide you in selecting the right exercises for a program. You’ll also learn how to structure those programs based on the goals and length of each season and for each position.

Backed by the NSCA and the knowledge and experience of successful high school, college, and professional football strength and conditioning professionals, Strength Training for Football is the authoritative guide for creating football-specific resistance training programs to help your athletes optimize their strength and successfully transfer that strength to the field.

Earn continuing education credits/units! A continuing education course and exam that uses this book is also available. It may be purchased separately or as part of a package that includes all the course materials and exam.

Audience

Strength and conditioning professionals and personal trainers or other professionals who supervise and train athletes for football; also for football coaches with intermediate or advanced understanding of strength and conditioning concepts and applications.

Foreword by Tom Coughlin
Introduction by Mike Gentry

Part I. Principles of Sport-Specific Resistance Training

Chapter 1. Importance of Resistance Training
Anthony Caterisano
Chapter 2. Analysis of the Sport and Sport Positions
Brett Bartholomew
Chapter 3. Testing Protocols and Athlete Assessment
Zac Woodfin
Chapter 4. Sport-Specific Program Design Guidelines
Jeff Hurd and Nathaniel D.M. Jenkins

Part II. Exercise Technique

Chapter 5. Total Body Exercise Technique
Richard Lansky
Chapter 6. Lower Body Exercise Technique
Anthony Lomando
Chapter 7. Upper Body Exercise Technique
Jim Peal and Erik Myyra
Chapter 8. Anatomical Core Exercise Technique
Ted Rath

Part III. Program Design Guidelines and Sample Programs

Chapter 9. Off-Season Programming
Jerry Palmieri, Darren Krein, and Zac Woodfin
Chapter 10. Preseason Programming
Jerry Palmieri, Darren Krein, and Zac Woodfin
Chapter 11. In-Season Programming
Jerry Palmieri, Darren Krein, and Zac Woodfin
Chapter 12. Postseason Programming
Darren Krein, Jerry Palmieri, and Zac Woodfin

The National Strength and Conditioning Association (NSCA) is the world’s leading organization in the field of sport conditioning. Drawing on the resources and expertise of the most recognized professionals in strength training and conditioning, sport science, performance research, education, and sports medicine, the NSCA is the world’s trusted source of knowledge and training guidelines for coaches and athletes. The NSCA provides the crucial link between the lab and the field.

Jerry Palmieri, MA, CSCS, RSCC*E, was the strength and conditioning coach for the New York Giants for 12 years under Tom Coughlin. Palmieri attended Dumont High School in Dumont, New Jersey, where he played football and began competing as an amateur boxer. He attended Montclair State University and, upon earning his bachelor’s degree in physical education, he returned to Dumont to begin his coaching career as an assistant football and track coach.

Palmieri later earned his master’s degree in exercise physiology at the University of North Carolina at Chapel Hill. He then worked as a strength and conditioning coach at Oklahoma State, Kansas State, and Boston College. In 1995, he began his NFL career with the Jacksonville Jaguars, where he coached for eight seasons. He spent 2003 with the New Orleans Saints before returning home to coach with the New York Giants in 2004. He retired from the Giants and the NFL in 2017, culminating a 34-year coaching career in strength and conditioning.

In 1999, Palmieri was honored as Coach of the Year by the Professional Football Strength and Conditioning Coaches Association, and he was named the 2007 NFL Strength and Conditioning Coach of the Year by Samson Equipment. He was a member of the New York Giants’ staff during their Super Bowl Championship seasons in 2007 and 2011. He has written numerous articles on strength and conditioning and enjoys speaking not only about his profession but also on his spiritual life. Palmieri volunteers for the Fellowship of Christian Athletes.

Palmieri married his high school sweetheart, Ellen. Their daughter, Annamarie, is a vice president of Winner & Mandabach Campaigns in Santa Monica, California. Their son, Tony, is the football video coordinator at the University of Delaware. Tony and his wife, Sabrina, have blessed Jerry and Ellen with their first grandchild, Gabriel.

Darren Krein, MA, CSCS, PES, CES, has 18 years of NFL coaching experience, most recently serving as the head strength and conditioning coach of the Indianapolis Colts (2016-2017) and Miami Dolphins (2011-2015). In 2013, he was recognized by his peers as the NFL Strength Coach of the Year at the league’s annual strength and conditioning coaches banquet.

From 1997 through 1998 and again from 2001 through 2009, Krein was an assistant strength and conditioning coach with the Seattle Seahawks, where he assisted in the coordination of the athletes’ weight training and off-season conditioning program. He was also integral in the design and implementation of the rehabilitation process for injured athletes.

Prior to coaching, Krein was drafted by the San Diego Chargers in the fifth round (150th overall) of the 1994 NFL Draft, but he missed his rookie season due to a knee injury. A native of Aurora, Colorado, Krein was a four-year letterman (1989-1993) for the University of Miami Hurricanes. He was named a unanimous First Team All–Big East selection and Second Team Associated Press All-America choice as a senior. While at the University of Miami, Krein totaled 190 career tackles and 17.5 sacks as a member of the Hurricanes and earned a degree in business management. He also holds a master’s degree in kinesiology from A.T. Still University.

“Throughout more than 30 years of coaching in the NFL I made it a point to stay up to date with the advancements within the profession. Strength Training for Football provides the essential keys so you can do the same while building a great program. Within this book you’ll find all the exercises and drills required to improve your athletes’ performance.”
—Steve Watterson, Retired Strength and Conditioning Coach for Tennessee Titans Football

“The NSCA’s efforts have improved the athlete and football player. One look at Strength Training for Football and that becomes abundantly clear. Here is the latest in science, research, and programming you need to develop the strongest players on the field.”
—Chris Snee, New York Giants Offensive Lineman (2004-2014) and Two-Time Super Bowl Champion

“Strength Training for Football is the comprehensive conditioning resource for the sport. The authors provide excellent insights and programming templates for every position and phase of the game.”
—Kevin Yoxall, CSCS, MSCC, Head Strength and Conditioning Coach for Midway High School in Waco, Texas

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