Football Workouts

Dynamic Effort For Developing Speed And Strength In Football

It may seem like such a complicated concept, but dynamic effort basically refers to the lifting of a non-maximal load that is done at the highest possible speed. Probably your first impression is that dynamic effort is something that sports players do often.

Jumping and running activities like football exercises are done at maximum speed and effort after all. However, the truth is that athletes don’t often practice dynamic effort. Unlike powerlifters, a lot of athletes don’t really lift heavy weights at the maximum speed possible. However, athletes such as football players can improve both their speed and strength when they incorporate the system of dynamic effort into their football workouts.

  • Do some warm-up football exercises first. This should be a routine in every one of your football workouts. Do not forget to do some stretching so that you won’t experience cramps later on during your workout session.
  • After your warm-up, put 50 percent of your maximum on the bar. Time yourself in 5 repetitions. Round it to the nearest tenth of a second. Do your reps as fast as you can – this is the most important part. Then, add 1 second to what you recorded earlier. This is what you will use as the time limit for your next sets of football workouts.
  • Rest for around 2 minutes. Then, add 7.5 percent of your maximum to the bar. Do 5 reps as fast as you can. Do not forget to time it. If you managed to make 5 reps within your time limit (in the example it is 7 seconds), rest for another 2 minutes then add another 7.5 percent of your max before doing another set. Continue doing these football exercises until you can’t make 5 reps anymore within your time limit.


To make it clearer, here is one example of dynamic effort football exercises for an athlete who maxes 400 pounds:

  • Set 1: 200 pounds done in 6.5 seconds. Time limit is set at 7.5 seconds. Rest for 2 minutes.
  • Set 2: 215 pounds (15 is 7.5 percent of 200) done in 6.7 seconds. Rest for 2 minutes.
  • Set 5: 230 pounds in 6.9 seconds. Rest for 2 minutes.
  • Set 7: 245 pounds in 7.7 seconds. Stop doing the football workouts if you have gone over the time limit.


If you are in need of improving your speed and strength, you should include this system of dynamic effort in your football workouts and football exercises. If you do it everyday, you’ll notice that each session with dynamic effort will differ from the others. You’ll get a different speed and time limit. As long as your time is improving, then you are sure that you are doing the correct exercise.

Filed Under Football Workouts

Top 50 Products From BodyBuilding.com

Given the commitment that you have demonstrated to your football workouts, you have no doubt visited BodyBuilding.com from time to time.

Knowing that the thousands of products available at BodyBuilding.com can become overwhelming as you attempt to determine which are the best choice for you, we’ve tried to eliminate as much of the guessing game as possible. As anyone that has bought supplements can tell you, there are a lot of products out there that just do not work as advertised.

So how do you know which products to buy?

Well, one way to eliminate a lot of the risk in buying supplements is to take a look at which products are selling the best month after month. That is why we have compiled a listing of the Top 50 Selling Products for you to use as a guide in your purchasing decision. While there are no guarantees that all of these products are the best in their class, there is a reason that people are buying them over and over…because they work!

As an added bonus, we have arranged a special deal for Football Workouts readers where you will receive $5.00 off all orders of $100 or more. Use coupon code 5off100 to receive your special discount!

Read more

Filed Under Supplements & Nutrition

Choose The Right Football Equipment

Football is one of the most popular sports for both young kids and adults. It is played because of the thrill of competing with other players and the fun of challenging yourself. For some people, it is a past time that they do every weekend.

For others, football is their life. If you belong to the former category and want to take football more seriously, then you should practice and keep striving to make gains in your football workouts. However, before you can do that, you have to have the right football clothing & equipment. You have to select the football gear that would suit your position as well.

In picking out the right football gear, there are a couple of guidelines that you have to follow so that your football clothing & equipment will be a perfect fit and do its main purpose: to protect you while at the same time still making you feel comfortable throughout the event.

The Helmet

The first aspect of football gear that must be considered is the helmet. Select one that is roomy enough for your head to fit comfortably but feels a little tight for it to stay in its position and avoid falling. If you’ve scanned the whole football clothing & equipment section and still haven’t found the helmet that fits you perfectly, then you may opt for the one that has inflatable pads inside. This particular kind of helmet is adjustable and is made to accommodate varying head sizes.

The Face Mask

The next aspect of football clothing & equipment that you must consider is the face mask. The best way that you can determine whether your chosen face mask is suited for you is if it’s suited for your position . For maximum protection, face masks that have several bars are recommended to be worn by line players. The other positions, such as wide receivers, quarterbacks, running backs, and kickers are recommended to use face masks that have fewer bars so that they can easily see the field.

There are no available products at this time.

The Jaw, Shoulder and Other Pads

Jaw pads and chin strap are the next pieces of football gear to be taken into consideration. They are chosen based on the size that would fit your helmet. An accessory that you should buy is a rubber mouth protector in order to protect your teeth should you have an explosive encounter. Shoulder pads are another piece of equipment that you should buy, as well as tailbone, thigh, hip, and knee pads. The cardinal rule for choosing pads is to pick the one that is big enough for you to feel comfortable with all throughout the event, but still tight enough to avoid falling for maximum protection.

There are no available products at this time.

Filed Under Clothing & Equipment

« go back — keep looking »