In the year 2020, the world experienced unprecedented events, with the global pandemic bringing public schools to a standstill, including high school sports programs. As a result, our gym became a haven for a remarkable group of 9th grade football players from various schools in the area. Fast forward to June 2023, and we couldn’t be prouder to witness the tremendous achievements of these young men as they commit to prestigious football programs at renowned schools.
It is important to acknowledge that we do not seek to claim credit for the accomplishments of these exceptional individuals. Their success is a testament to their unwavering dedication and relentless hard work. Nevertheless, our journey alongside them has provided invaluable insights into the correlation between weight room training and on-field performance for the average high school football player.
We have witnessed a profound transformation when high school football players reach significant strength milestones in the weight room. It is as if these milestones serve as catalysts for positive outcomes. It is not just about physical prowess; it extends to the mental and emotional growth that accompanies the pursuit of strength.
Strength Standards For High School Football
- Bench Press: Start by setting a goal of bench pressing their own body weight for 10 repetitions, and work towards achieving 1.5 times their body weight for 5 repetitions. For instance, a 180-pound player should aim for 180 pounds for 10 reps and 270 pounds for 5 reps.
- Front Squat: Similarly, focus on aiming for body weight for 10 reps and progressing towards 1.5 times body weight for 5 reps.
- Clean: Align the standards for clean with those of the bench press and front squat, targeting body weight for 10 reps and advancing to 1.5 times body weight for 5 reps.
- Back Squat: Begin by aiming for 1.5 times their body weight for 10 repetitions and gradually work towards achieving 2 times their body weight for 5 reps. Using the example above, the 180-pound player should strive for 270 pounds for 10 reps and 360 pounds for 5 reps.
- Deadlift: Start by setting a goal of lifting 2 times their body weight for 5 repetitions and progress towards lifting 2.5 times their body weight for 1 repetition. Using the example weight of 180 pounds, the player should aim for 360 pounds for 5 reps and 450 pounds for 1 rep.
These strength standards serve as tangible goals for young football players, encouraging them to embrace progressive overload and strive for continuous improvement. However, it is crucial to acknowledge that these standards are not a one-size-fits-all approach. They should be approached with consideration for individual factors such as age, body composition, training experience, and innate abilities.
It is important to note that each of these young men mentioned earlier embarked on a unique journey towards achieving these milestones. They followed personalized training programs tailored to their specific needs and requirements. These programs focused on addressing their individual strengths, weaknesses, and developmental areas.
Start Yours Today!
Are you a parent or athlete looking for a fully comprehensive individualized strength and conditioning program? To get a taste of what training is like at Akers Of Strength Training Systems, consider looking into our signature introductory program: The Athletic QuickStart Course
This will give you the opportunity to experience the gym’s atmosphere and see if the training style is a good fit for you. Fill out the form below to learn more or give us a call/text at 484-356-6442.