The off-season is a critical period for football players to recharge and rebuild. While the intensity of on-field practices might lessen, training should not stop entirely. This is the time to focus on accumulation, a phase where you systematically build strength and power to fuel your performance during the upcoming season. Think about how to take yourself to the next level.

Why Accumulation Matters

Accumulation training is the bedrock of athletic development. Gradually increasing your training volume and intensity stimulates your body to adapt and grow stronger. Also, you enhance your force production. This enhanced strength translates directly to improved speed, power, and overall athleticism on the field.

Key Principles of Off-Season Accumulation

1. Prioritize Strength Training: Make compound lifts like squats, deadlifts, bench presses, and overhead presses the cornerstone of your program. These exercises develop multiple muscle groups and stimulate overall strength gains.
2. Progressive Overload: Gradually increase the weight, sets, or reps of your exercises over time. This forces your body to adapt to the increasing demands, leading to continuous progress.
3. Adequate Recovery: Rest is essential for muscle growth and repair. Ensure you get enough sleep, prioritize proper nutrition, and incorporate active recovery methods like stretching and foam rolling.

Sample Off-Season Accumulation Program

Monday: Lower Body Strength

• Squats: 3 sets of 5-8 reps
• Deadlifts: 3 sets of 3-5 reps
• Lunges: 3 sets of 8-12 reps per leg
• Hamstring Curls: 3 sets of 10-12 reps
• Calf Raises: 3 sets of 15-20 reps

Tuesday: Upper Body Strength

• Rows: 3 sets of 5-8 reps
• Bench Press or Dips: 3 sets of 5-8 reps
• Pull-Ups/Lat Pulldowns: 3 sets to 5-8 reps
• Overhead Press: 3 sets of 5-8 reps
• Bicep Curls: 3 sets of 8-10 reps
• Tricep Extensions: 3 sets of 8-10 reps

Wednesday: Active Recovery

• Light cardio, mobility work

Thursday: Lower Body Power

• Box Jumps: 3 sets of 5-8 reps
• Power Cleans: 3 sets of 3-5 reps
• Nordic Hip Bridge- Isometric Holds for 10 seconds at 85-90% effort.
• Kettlebell Swings: 3 sets of 10-15 reps

Friday: Upper Body Power

• Medicine Ball Throws and slams: 3 sets of 5-8 reps.
• Weighted Dip Holds- The bottom first hold isometrically for 10 seconds, then the top for 10 at 85-90% effort.
• Plyometric Push-Ups: 3 sets to failure.
• Reverse Sled Power Pulls- 5-8 reps.

Weekend: Rest and Recovery

Important Considerations:

• Nutrition: Consume a balanced diet with protein to rebuild and complex carbohydrates and healthy fats for sustainable energy.
• Hydration: Stay hydrated throughout the day to optimize performance and recovery.
• Listen to Your Body: Don’t push through pain or fatigue. This is accumulation, not about pushing hard yet. Go for volume, not fatigue, in your workouts to prevent injuries.

The Benefits of Slow Eccentric Training and Isometric Holds for Strength Building

You can also try to incorporate this type of training into your off-season program.

Slow eccentric training and isometric holds are powerful techniques that can significantly enhance strength development.

Eccentric Training Defined

Eccentric training emphasizes the lengthening phase of a muscle contraction, also known as the “negative” phase. This is the portion of the exercise where the muscle stretches under tension, such as when lowering the weight during a deadlift. The eccentric phase dictates how fast your concentric motion will be.

Benefits of Slow Eccentric Training

1. Increased Muscle Damage

Eccentric contractions cause more micro-tears in the muscle fibers compared to concentric contractions (muscle shortening). This greater degree of muscle damage stimulates more significant muscle repair and growth during recovery, leading to increased strength and hypertrophy.

2. Greater Time Under Tension

Performing slow eccentric movements increases the total time the muscle is under tension. This extended time under tension enhances muscle flexibility and strength by forcing the muscles to work harder and adapt to prolonged periods of stress. It is all about the proprioceptors to get stronger.

3. Enhanced Neural Adaptations

Slow eccentric training improves neuromuscular efficiency. It enhances the nervous system’s ability to recruit more muscle fibers and improves the synchronization of muscle contractions, which is crucial for building strength.

4. Improved Control and Technique

Focusing on the eccentric phase allows for better control and execution of movements. This control reduces the risk of injury and ensures the targeted muscles are effectively engaged.

5. Greater Muscle Activation

Studies have shown that eccentric contractions can activate more motor units within a muscle compared to concentric contractions. This higher level of activation can lead to more significant strength gains.

6. Enhanced Tendon Strength and Flexibility

Slow eccentric movements place a considerable load on the tendons, stimulating adaptations that strengthen and increase the flexibility of tendons. This can improve overall joint health and reduce the risk of injuries.

Isometric Training Defined

Isometric training involves holding a muscle contraction without changing the muscle’s length. This static hold can occur at any point in an exercise’s range of motion, such as holding the bottom part of the deadlift for 5 seconds. Isometric holds improve muscle strength, endurance, and joint stability by maintaining muscle tension without movement.

Incorporating these techniques into a training program will increase strength gains and overall improved physical performance.

Benefits of Isometric Holds

1. Increased Muscle Strength

Isometric holds enhance muscle strength at specific joint angles. By holding a position, the muscles are forced to maintain tension, which can lead to significant strength and explosiveness improvements at that angle.

2. Improved Joint Stability

Isometric exercises are excellent for improving joint stability. By holding a contraction, the stabilizing muscles around a joint are strengthened, enhancing overall joint health and reducing the risk of injury.

3. Enhanced Muscle Endurance

Holding a muscle contraction for a certain amount of time improves muscle endurance. This increased endurance benefits athletes and individuals looking to improve their performance in activities requiring sustained muscle contractions.

4. Better Mind-Muscle Connection

Isometric holds require a high level of focus and mental engagement, which helps improve the mind-muscle connection. This enhanced connection can lead to more effective muscle activation and better workout performance.

6. Versatility and Accessibility

Isometric exercises can be performed anywhere and with minimal equipment. They are versatile and easily incorporated into various training routines, making them accessible anywhere, especially on the field during practices.

Sample Training Exercise

For example, you can do straight sets or alternate sets of eccentric/isometric and normal reps.

Squat: 5 sets/ 1st set seconds slow eccentric. Hold the bottom position for 3-5 seconds. Come up as fast as you can. Do the 2nd set with normal-pace reps. From here, you can alternate for 5 sets. After a few weeks, do 3-5 sets of normal reps.

Conclusion

The off-season accumulation phase is your opportunity to lay the groundwork for a successful football season. By prioritizing strength training, progressive overload, and adequate recovery, you can build an iron physical foundation to dominate the grid. Remember, training doesn’t stop when the season ends; it simply shifts gears.

Check out my INSTANT STRENGTH book for total strength, speed, and power programs.

To maximize stability, mobility, and flexibility, check out my book, THE BALANCED BODY.

To see great exercises, methods, and techniques videos, subscribe to my YouTube channel, BALANCED BODY.