What is the best way to train for football?

Everyone knows that there are many sports. No matter what project it is, you must undergo professional training based on your physical condition and foundation. It doesn't mean that you should blindly train for a project you like. Rugby is a sport that requires physical fitness. There are many ways to train, but only by finding the most suitable and effective training method can you achieve the best results. Now I will tell you about the simple and effective method of football training.

Principle: Exercises on labeling the letters A and B are performed alternately. That is, after training A, take a rest, and then directly train B. Repeat the combination of A+B in sequence. For the remaining training movements, complete the required number of sets before moving on to the next movement. The number of times marked below is the maximum number of repetitions, that is, the weight you choose can only complete the specified number of times, and the weight that you can no longer lift the next time. The maximum number of repetitions is marked with RM. For example, 3RM means the maximum number of repetitions is 3 times, and you will find it difficult to complete the 4th time. Make sure to complete at least 5 sets of each exercise. All weight-bearing exercises use heavy weights.

1. Football Bench Press

Training frequency: at least 5 sets, upgrade each set so that the last set can only complete 3RM, and take adequate rest between sets

2. Dumbbell neutral grip floor press

Training frequency: 4 sets, 8, 8, 6, 5, 180 seconds rest between sets

3. Dumbbell Rowing

Training frequency: 2 sets, 8 times in the first set, 20-25 times in the second set, 120 seconds rest between sets

4A, Seated Dumbbell Lateral Raise

Training frequency: 3 sets, 10 times each, do 4B directly after completion without rest

4B, Seated Dumbbell Press

Training frequency: 3 sets of 10, rest 90 seconds after completing the 4A+4B superset

4A+4B forms a supergroup pattern.

5. Dumbbell reverse curl

Training frequency: 3 sets, 8 times per set, 60 seconds rest between sets

6. 40-yard dash 3 to 4 times

The above is the most basic football training method I have told you. I hope this will be helpful to friends who want to learn rugby. So everyone must persist when doing this sport training. You cannot train today and not practice tomorrow. Otherwise, no matter how good the method is, you will not get the corresponding effect. Don't blindly focus on training results and ignore your own physical condition. Correct training should be carried out according to scientific methods.