💪 Blog Post #7 – My Back & Shoulders Routine: Staying Strong in the Off-Season

 

💪 Blog Post #7 – My Back & Shoulders Routine: Staying Strong in the Off-Season

Since the football season ended, the gym has become the place where I keep myself grounded. Without practices, team drills, or weekly matches, my days feel different, but not in a bad way. The off-season gives me more time to focus on my body in a deeper way — fixing small weaknesses, building strength, and staying ready for when everything kicks off again. I’ve realized that staying consistent now is what sets the tone for the next season. If you’re curious how our team trains during the year, you can always check the Butte College Athletics page.



One routine that has helped me the most is my back and shoulders workout. These muscles matter not just for football, but for overall strength and posture. I’ve tried different exercises and slowly figured out what feels right for my body. If you want to learn more about why strength training is important, this guide explains it well. After some trial and error, I put together a simple routine that hits everything I need. It’s straightforward, effective, and easy to follow on days when motivation is low.



Here’s the full workout I’ve been doing:

Back

  1. Lat Pulldown – 3 sets of 10–12
    Helps build width and improve pulling strength.

  2. Seated Cable Row – 3 sets of 10
    Great for building a strong upper back and posture.

  3. Back Extensions – 3 sets of 12–15
    Strengthens the lower back and supports stability.

Shoulders

  1. Dumbbell Shoulder Press – 3 sets of 8–12
    A key exercise for powerful shoulders.

  2. Lateral Raises – 3 sets of 12–15
    Targets the side delts and improves mobility.

  3. Face Pulls – 3 sets of 12–15
    Protects the shoulders and strengthens the upper back.

If you want a visual on some of these movements, you can check out this exercise demo page.
This routine keeps me feeling strong and reminds me that progress doesn’t stop when the season does — it just takes a different form.

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