football related training?

[chevy44]

so i have finally decided that i am going back to football, but not until next yr. this way i will be able to concentrate on getting faster and bigger for the season... but i need some major help on my workouts. if you guys could share your workouts w/ me that would be great...
im 5'9" 185 and run a 4.7. i would like to be 195+ and running a low 4.6 by next season.

[boistheman]

how old r u?

[chevy44]

i am 18. when i finished my senior season (november 03) i was given a scholarship to a local juco and i started training with the team in jan. but i ended up quitting because of money problems at home and i was the smallest linebacker by 5 inches and 30 lbs at least.. and they refused to move me to another position, so now i am taking this year off to get bigger and faster.

[Cuttup]

squats, squats, and squats.

[chevy44]

what i mean is how many times a week? i started doing two body parts a day but i dont like only hitting one body part one time / wk. and i think that workout will make me grow but also slow me down...

[Thedudex2000]

if you wanna get bigger and faster, mix up heavy days and speed days.
Lift 4 days a week as follows

Mondays
Speed Bench 8x3 ( using lighter weight so you can push the weight up with more force)
triceps 5x5
military press 3x15
back 3x15
biceps choice

Tuesday
Box squat 5x5
good morning 3x10
back hyperextensions 3x15
calves 4x20

Wednesday Off

Thursday
max bench 5x5
triceps 5x5
back 3x8
military press 3x8
bicep choice

Friday
Speed squat 10x2
good mornings 3x10
powercleans 5x5
back hyperextensions 4x10
calves 4x20

The Dude


2004 Conference Champs!! I GARAUNTEE IT!!!!

[dalcowbag]

I Agree With Da Dude. . .kickassss Programe!!

Dcb

[chevy44]

thanx the dude im gonna start that program on monday ..

[Thedudex2000]

Allright man, get on that ****.

If you do it right, and workout hard, you will see some results u didnt expect.

At first some of the lighter days may seem easy, but when it comes down to testing your max at the end, you will see some incredible changes. I have seen bench press go up 40lbs or more, and squat go up 100lbs or more

Dude

2004 Conference champs. I GARAUNTEE IT