The rigors of the season can take a toll on the body and the mind. Despite this, its important to maintain and if possible, continue to build muscle and strength, as well as rehab current injuries and utilize prehab exercises to make sure the body doesn't break down during the season. With that in mind here's an example of an in-season football workout for building full body strength and muscle while not beating the body up so that the athlete can concentrate on improving their position specific skills on the field.
General Warmup
Dynamic Warmup
Knee Hop Underhand Backwards Med Ball Throws--10x1 (Full Recovery)
Snatch Grip Deadlifts--5x3 (Submax)
Abductor Band Resisted Reverse Lunges--3x8 each leg
3 Rounds:
Side-To-Side Plyo Pushups--10 each side
L-Sit Pullups--8
Band Resisted Front Plank--3x30 seconds each side
