The Coluzzi Kicking Workout Program


When people think of football players, many people think of bulky men who are gym rats. The stereotype for kickers and punters is the exact opposite. He is the skinny kid standing on the sideline until he gets his handful of chances during the game. That should not be the case. As with any other position player, getting stronger in the weight room can be a major plus on the field. For kickers and punters, leg and lower body strength is the biggest factor. But, that is just one part of the equation.

Becoming a physically superior athlete in all areas will give you an edge on the field. Coluzzi Kicking can give you that edge. With the input of former NC State running back Taylor Gentry of Most Unreal Lifting Experience (M.U.L.E.), Ron Coluzzi designed a workout program specifically for kickers and punters. Utilizing the tips and tricks he used during his college football career, Coluzzi fused that mentality with Gentry’s weightlifting mentality as a powerlifter and rugby player. The result is an ultimate workout plan for kickers and punters. Without giving away too much information about the program, here are some basics about the workout plan:

  • Divided into three sections

  • Preseason training (April-August)

  • Season training (September-November)

  • Offseason training (December-March)

  • Trains multiple areas of the body and improves kicking skills

  • Cardio

  • Upper body

  • Lower body

  • Kicking/Punting training

  • Provides a template for drills and exercises you can do on your own time

  • Plans out rest and recovery days to maximize performance

Each season and type of workout is made to bring out your best performance. For example, training during the season is less intense than the offseason. The program is designed to push athletes without overworking them. That hard work will directly translate to better results on the field.

Here is an example of a weekly cardio workout during the offseason.

Monday: 10 reps of 55-yard sprints with 30 seconds of rest in between each rep. You should build up to 20 reps before the season starts.

Tuesday: 12 reps of half gassers with 30 seconds of rest in between each rep. You should build up to 20 reps before the season starts.

Wednesday: Active recovery (highly recommend Hot Yoga for 1 hour)

Thursday: 3 sets of striders. 1 set includes the following: 100-yard sprint then walk to the 20-yard line and back. Another 100-yard sprint then walk to the 20-yard line and back. 200-yard sprint then walk to the 50-yard line and back. After each set the 200-yard sprint moves up one spot. Should build up to 5 sets before the season starts.

Friday: 2-Mile Run. You should be running a mile every 8 minutes. You should build up to 5 miles before the season starts.

Saturday: Active recovery (highly recommend Hot Yoga for 1 hour)

Sunday: Off

The workout program is by no means easy. It is your commitment to the plan that will determine your play when the season rolls around. To purchase the workout program go to coluzzikicking.com/register.

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