Football in the Mid-American Conference (MAC), or Maction as fans call it, is fast, tough, and all about grit. To play and win in this league, athletes need a mix of strength, speed, and endurance. Getting game-day ready takes more than just running drills. It takes smart, focused workouts that build power and boost energy.
Whether you’re an aspiring MAC athlete or just want to train like one, this guide is for you. We’ll break down simple but powerful workouts that help football players dominate both in the weight room and on the field.
Why Strength and Endurance Matter in Maction
Maction games are known for their intensity. You need to hit hard, run fast, and keep going till the last whistle. That’s why strength and endurance aren’t optional—they’re essential.
- Strength helps with blocking, tackling, and breaking tackles.
- Endurance keeps you fast and focused through all four quarters.
- Together, they make you a complete athlete.
Ready to train like a MAC legend? Let’s dive in.
1. The Big Three Lifts
Every serious football workout starts with the big three:
- Squat
- Bench Press
- Deadlift
These are full-body lifts that build major muscle and explosive power. Do them 2 to 3 times a week. Focus on good form and steady progress.
Example Workout (Day 1):
- Squat – 4 sets of 6 reps
- Bench Press – 4 sets of 6 reps
- Deadlift – 3 sets of 5 reps
Rest 90 seconds between sets.
These movements also improve core strength and grip—super important on the field.
2. Speed and Agility Drills
MAC football is quick and fast-paced. That means you need speed and agility. These drills help you cut, sprint, and dodge like a pro.
- 40-yard sprints (5 reps with full rest)
- Ladder drills (foot quickness)
- Cone drills (change direction practice)
- Shuttle runs (quick side-to-side moves)
Do these 2 times a week to sharpen your burst and movement. Keep your form clean. Push yourself each time.
3. The MAC Grind Circuit
Want to feel what it’s like in the fourth quarter of a MAC game? Try this circuit. It mimics the fatigue and pressure of real-play situations.
Circuit (repeat 3 rounds, rest 2 min between rounds):
- 10 Burpees
- 15 Kettlebell Swings
- 10 Push-ups
- 10 Jump Squats
- 20-yard Sprint (down and back)
This workout is all about conditioning. Build mental toughness, not just muscles. You’ll feel the burn—but you’ll come out tougher.
4. Core Crusher Workouts
The core is your body’s powerhouse. It helps with balance, strength, and control. A strong core means better performance in everything from blocking to sprinting.
Core Routine:
- Planks – 3 sets, 1 minute each
- Russian Twists – 3 sets of 20 reps
- Hanging Leg Raises – 3 sets of 10
- Medicine Ball Slams – 10 slams, 3 rounds
Work on your core 3 times per week—after lifting or during off days.
5. Conditioning for Champions
Conditioning is the secret sauce of Maction greatness. Forget long-distance jogging. Football players need short, intense bursts of energy. Here’s how MAC athletes stay game-ready.
Hill Sprints: Sprint up a hill for 10–15 seconds, walk down, and repeat 6–8 times.
Stadium Steps: Run up and down stadium stairs for 20 minutes. This torches your legs and lungs.
Battle Ropes: Slam those ropes for 20 seconds, rest 40 seconds. Do 6–10 rounds.
These workouts train your lungs, muscles, and heart. Stay explosive and strong all game long.
6. Bodyweight Beast Mode
Don’t have a gym? No problem. Bodyweight workouts can still build major strength and power.
Try this no-equipment circuit:
- 15 Push-ups
- 20 Air Squats
- 10 Jump Lunges
- 20 Mountain Climbers
- Plank – 1 minute
Repeat 3–4 times. You’ll be amazed how hard it is. Sweat guaranteed!
7. Recovery and Mobility
You can’t perform if you’re always sore. Smart athletes know that recovery is part of training. Giving your body time to recover will help you get stronger, faster.
Top Recovery Tips:
- Hydrate after training
- Eat protein within 30 mins post-workout
- Foam roll tight muscles
- Stretch daily—especially hamstrings, quads, and hips
- Get 7–9 hours of sleep
A flexible, rested body performs better on game day. Don’t skip this part!
8. Sample Weekly Workout Plan
Here’s how you can put it all together.
- Monday: Big Lifts (Squat, Bench, Deadlift) + Core
- Tuesday: Agility Drills + Hill Sprints
- Wednesday: Bodyweight Workout + Mobility
- Thursday: Big Lifts (different rep range) + Core
- Friday: MAC Grind Circuit + Battle Ropes
- Saturday: Stadium Steps + Light Stretch
- Sunday: Rest and Recover
Consistency is key. Stick with your plan and stay motivated.
Bonus Tips for MAC-Level Gains
- Always warm up before workouts with light cardio and stretching.
- Track your progress—write down lifts and times.
- Find a training partner for accountability.
- Fuel your body with clean foods—lean protein, fruits, and veggies.
- Have fun. Football is a grind, but it should also bring joy.
Final Whistle
Training like a Maction hero isn’t just about lifting heavy weights or running long miles. It’s about blending power, speed, and endurance. It’s about pushing your limits week after week.
Whether you’re on a MAC team or just want to play like you are, these workouts will help you level up. Suit up, train hard, and embrace the grind. Because in Maction, every down counts and every ounce of effort matters.
Now hit the weights—and don’t forget your ladder drills!