American football running back exercises

nutellaboy152

Hi I wanted to know what gym exercise should a running back mainly focus on in gym to get stronger and be more powerful, snd also what’s the ideal weight.

CipherZero

Ideal weight for sports like football don't much matter - it's a matter of strength and explosiveness, and you can train strength to a large degree whereas explosiveness is (moreso) hard coded.

I'd suggest getting in the weight room and hit the big four - squat, bench, press, and deadlift - along with a fast pulling motion such as an olympic lifts or rows.

Without an idea of your height, weight, or existing strength training it's hard to go beyond these basics.

Cherimoose

Any good strength program will help.
It's best to follow a program, which is not the same as a list of exercises. Here are some popular programs: https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Hiring a good trainer is another option.

For speed, focus mostly on sport-specific drills, like short sprints, and agility drills. Speed is a skill, and skills don't transfer well between different activities, so i wouldn't prioritize fast lifting, like power cleans, etc.

GiddyupTim

I agree with CipherZero -- squat, bench, press, and deadlift.
Plus, I would add a bent-over row, a pull to balance out the push of the bench and press, and, for the fast pulling motion, do power cleans.

Motorsheen

Just for kicks....... Look into how Walter Payton trained.

CipherZero

Motorsheen wrote: »

Just for kicks....... Look into how Walter Payton trained.

Don't base your training on what genetic outliers do unless you're also a genetic outlier in the same fashion.