What exercises and weightlifting does a typical high school football player do?

I joined football for next year, and I wanted to know what kind of weightlifting and exercises do you do throughout the year during season and off season. I also wanted to know what they are and how much you do with each and what is the function of each exercise?|||Weightlifting exercises


Strength:


-Squat


-Bench


-Lunges


-Arm Superset (Triceps,Biceps, then diamond push ups)


-Core (Medicine Ball)





Explosion: (LEARN FORM FIRST START W/ LIGHTWEIGHT)


-Power Cleans


-Push Press


-Split Snatch or Snatch


-DumbBell Power Jumps


-Core





Running: (Learn the 40 Yard start)


150yrds x 8


or


Flying 100s (run 40,sprint 20,run 40) x 4


50yrds x 4


Stretch (Hamstring, Quads, Calves)








I know I left a couple out in the list. Just let me know if you want more info.|||Lots of platform stuff (power cleans, hang cleans, snatches, dead lifts)





Squats





Bench





Stability ab stuff(6 inches, toes and elbows)





Mostly stuff to make you more explosive. You're not gonna be doing much pretty boy stuff(curls). I did football workouts for a couple years, they're not the funnest and don't make you that big(or cut) but you will get stronger.





As far as non weight stuff, we did dot drills(for agility), a step and b steps, lunges(walking), butt kicks, high kicks, and box jumps.|||SQUATS a lot also bench and powercleans... for additional lifts do abs, tirceps and shoulders, get is plyometric training for core and agility, and run|||I would say cardio vascular training comes high on the list but core strength is alway important, so a good ab taining routine always comes in handy.|||Sqauts


power cleans


snatch


inclince bench


incline dumbell


ab core exercises


triceps- weighted dips


box jumps-build explosive hips|||Squats, Deadlifts, Bench, Power cleans, curls, abs, Tricep ex. almost everything to get you stronger|||If you need to ask people online then you can't make it in real life.


Try out the the benchwarmer position or Left Right Out|||Talk to your future coach. He will be impressed you came and asked and you will get the right lifts he wants you to do.