Think you’re tough? I tried out for a women’s full-contact football team. (From Circa)

It's no secret that historically, American football is seen by many as a man's game for male fans. However, new data shows that women are gaining momentum as football's fastest growing market both off and on the field.

Not only are women watching football more than before, but they are also playing in greater numbers, too.

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US Sports Online Strength And Conditioning's Football Strength and Conditioning Programs:

Football

This is it! Here are the 12-Week Off-Season Football Strength and Power Programs! The off-season is the best time of the year for making great improvements. It is the time to develop your strength, power, quickness and conditioning. Those of you who have played football know what needs to be done to get yourself into the kind of shape it takes to be a dominant player. And, if you are new to a football program, just follow the workouts and see great results!

Strength and power are two of the most important physical qualities that a football player can have. These Off-Season Football Programs are specifically designed to improve these qualities. There will be an evolution in these programs from a base strength phase through to a peak power phase. Remember to keep a positive attitude and work hard!

Click on the desired program and enter the name of the program you clicked on the fitness profile form

3 Day High School Off Season Football Program    4 Day College\Pro Football Offseason Program    4 Day College\Pro Football Offseason Program EXPRESS 1,3,5,6,8,10,11    4 Day Football College\Pro 12 Week Offseason Quarterback Program    4 Days/Week High School Football Offseason Program    5 Day NFL Combine Program   View a Sample Week of 5 Day NFL Combine Program (Below)

Week 2 - Day 1 (Monday) of US Sports Sample Program	Week Difficulty: Hard
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Click on an Exercise Name to view a description of that exercise
Printer-Friendly, Exercise Descriptions and some Videos are available on your full registered program. Click here and fill out the fitness profile form to get your custom program today!

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Theraband Internal\External Warmup Rotation (AD)	15 reps, 12 reps
	3	Video Bench Press	10 reps @ 80 lbs, 5 reps @ 100 lbs, 3 reps @ 120 lbs, 2 reps @ 140 lbs, 1 reps @ 160 lbs, 1 reps @ 180 lbs
	4	Video Bench Press 225 Test (record reps)	2 record reps
	5	Video Bench Press 225 Test 2 (record reps)	2 record reps
	6	Video Close Grip Incline Bench Press (30 degree)	12 reps @ 85 lbs, 8 reps @ 100 lbs, 10 reps @ 90 lbs
	7	Video Dumbbell Fly Stretch	60 seconds
	8	Video Dumbbell Lateral Raise	10 reps @ 18 lbs, 10 reps @ 18 lbs, 10 reps @ 17 lbs
	9	Video Dumbbell Rear Lateral Raise	10 reps @ 14 lbs, 10 reps @ 14 lbs, 10 reps @ 13 lbs
	10	Video Dumbbell Seated External Rotation	10 reps @ 12 lbs, 10 reps @ 12 lbs, 10 reps @ 11 lbs
	11	Video Cable Leaning Overhead Triceps Extension	10 reps @ 60 lbs, 10 reps @ 60 lbs, 10 reps @ 55 lbs
	12	Video Cable One Arm Triceps Pushdown	10 reps @ 30 lbs, 10 reps @ 30 lbs, 10 reps @ 30 lbs
	13	Video Barbell Standing Forearm Flexion	10 reps @ 35 lbs, 10 reps @ 35 lbs, 10 reps @ 30 lbs
	14	Video Hanging Bent Knee Leg Raises	20 reps, 20 reps, 16 reps
	15	Video Theraball Weighted Crunches	15 reps @ 15 lbs, 15 reps @ 15 lbs