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Running Back Training Plan

The document outlines a weekly training plan for running backs, focusing on strength, speed, agility, and conditioning. Each day includes specific exercises targeting different muscle groups and skills, with a balance of strength training, field drills, and recovery. The plan culminates in a rest day to allow for recovery and adaptation.

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markaxewell
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2K views2 pages

Running Back Training Plan

The document outlines a weekly training plan for running backs, focusing on strength, speed, agility, and conditioning. Each day includes specific exercises targeting different muscle groups and skills, with a balance of strength training, field drills, and recovery. The plan culminates in a rest day to allow for recovery and adaptation.

Uploaded by

markaxewell
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Running Back Weekly Training Plan

Day 1 - Lower Body Strength + Explosiveness

- Warm-up: Dynamic stretches + light sled pushes

- Back Squats - 4×4-6 reps

- Power Cleans - 4×3 reps

- Bulgarian Split Squats - 3×8 each leg

- Hip Thrusts - 3×10 reps

- Calf Raises - 3×20 reps

- Hanging Leg Raises - 3×15 reps

Finisher: 4×20-yard sled pushes (explosive)

Day 2 - Speed + Agility + Field Drills

- Sprint Warm-up: A-skips, butt kicks, high knees

- 10-yard, 20-yard, 40-yard Sprints - 4 reps each

- Agility Ladder Drills - 3 sets

- 5-10-5 Shuttle Drill - 4 sets

- Cone Cutting Drills (Zig-Zag, L-Drill) - 3 sets

- Ball Security Drill - 3×20 yards

- Reaction Drill (partner cues or visual cues) - 3×20 yards

Day 3 - Upper Body Power + Stability

- Trap Bar Deadlifts - 4×4-6 reps

- Push Press - 4×5 reps

- Weighted Pull-ups - 4×6-8 reps

- Single-Arm Dumbbell Rows - 3×10 each side

- Farmer's Walk (Heavy) - 3×30 yards

- Weighted Planks - 3×45 secs

Day 4 - Field Work: Game Simulation Day

- Sprint Warm-up

- Hill Sprints - 5 reps


Running Back Weekly Training Plan

- Cutting + Juke Drills with Ball - 4 sets

- Sled Pushes (heavy) - 4×15 yards (simulate breaking tackles)

- Route Running Drills (flats, wheels, checkdowns) - crisp routes

- Ball Security Drill - Partner punch/tug drill

- Short Burst Sprints (5-10 yards) - 5 reps for acceleration

Day 5 - Active Recovery / Mobility

- Light jog or cycling (10-15 mins)

- Full-body stretch routine

- Foam rolling

- Hip mobility drills

- Yoga or deep mobility work

Day 6 - Full Body Explosive + Conditioning

- Front Squats - 3×5 reps

- Hang Cleans - 4×3 reps

- Box Jumps (High) - 3×6 reps

- Kettlebell Swings - 3×15 reps

- Medicine Ball Slams - 3×12 reps

Finisher: 100-yard shuttle runs × 6 reps

Day 7 - Rest Day

- Full rest, maybe light stretching if needed.

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