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Thread: football prog

  1. #1
    clampitt's Avatar
    clampitt is offline Junior Member
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    football prog

    anyone have a great off-season lifting program/workout for FOOTBALL?

  2. #2
    dr.shred's Avatar
    dr.shred is offline Senior Member
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    BFS works great the first time....if you've done it u could do it again, but add a lot heavy hamstrings to the leg days ie. romanian deadlift, stiff-led deads, glute ham raises, revere hypers, back ext. ect. Upper body subsitute a lot of heavy tricep work ie. extentions, california presses, pushdowns, and also add wide grip chins. Your bench and squat will def benefit from this.

  3. #3
    JJEB2 is offline Member
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    here is mine i will explain anything on it.


    Monday
    Box Jumps 3x10
    Wood Chops 3x8
    Bear Squat Jumps 3x5
    Hang Clean 3x5
    Push Jerk 4x8
    DB Incline 4x10
    Front Squat 3x10
    Back Circuit Consisting of three different excercise, 3 sets and 10 reps
    Bi Circuit" "
    Glute Ham
    Med ball abs

    Tues
    Box Jumps 4x6
    Forearms 3x25
    BB Bench 4x8
    Jammer 4x8
    Bear Squat 4x8
    DB Military 3x10
    Walkin Lungew/ weight 20 yards
    Clean Pulls 3x5
    Neck machine
    Hanging knee raises

    Thursday
    Bear Squat Jumps 3x8
    Wood Chops 3x8
    DB Incline 3x10
    Hang Clean 4x5
    Push Jerk 4x5
    Front Squat 3x5
    Back, Bi, Tri Circuits
    RDL 3x8

    Friday
    Box Jumps 3x10
    Forearms 3x25
    DB Bench Press 4x8
    Jammer 4x8
    Bear Squat 4x8
    Military 3x8
    Clean Pull 3x5
    Shoulder Circuit
    Neck
    Hanging Knee Raise

  4. #4
    dr.shred's Avatar
    dr.shred is offline Senior Member
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    Quote Originally Posted by JJEB2
    here is mine i will explain anything on it.


    Monday
    Box Jumps 3x10
    Wood Chops 3x8
    Bear Squat Jumps 3x5
    Hang Clean 3x5
    Push Jerk 4x8
    DB Incline 4x10
    Front Squat 3x10
    Back Circuit Consisting of three different excercise, 3 sets and 10 reps
    Bi Circuit" "
    Glute Ham
    Med ball abs

    Tues
    Box Jumps 4x6
    Forearms 3x25
    BB Bench 4x8
    Jammer 4x8
    Bear Squat 4x8
    DB Military 3x10
    Walkin Lungew/ weight 20 yards
    Clean Pulls 3x5
    Neck machine
    Hanging knee raises

    Thursday
    Bear Squat Jumps 3x8
    Wood Chops 3x8
    DB Incline 3x10
    Hang Clean 4x5
    Push Jerk 4x5
    Front Squat 3x5
    Back, Bi, Tri Circuits
    RDL 3x8

    Friday
    Box Jumps 3x10
    Forearms 3x25
    DB Bench Press 4x8
    Jammer 4x8
    Bear Squat 4x8
    Military 3x8
    Clean Pull 3x5
    Shoulder Circuit
    Neck
    Hanging Knee Raise
    way too much for each day imo. You

  5. #5
    dr.shred's Avatar
    dr.shred is offline Senior Member
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    Quote Originally Posted by JJEB2
    here is mine i will explain anything on it.


    Monday
    Box Jumps 3x10
    Wood Chops 3x8
    Bear Squat Jumps 3x5
    Hang Clean 3x5
    Push Jerk 4x8
    DB Incline 4x10
    Front Squat 3x10
    Back Circuit Consisting of three different excercise, 3 sets and 10 reps
    Bi Circuit" "
    Glute Ham
    Med ball abs

    Tues
    Box Jumps 4x6
    Forearms 3x25
    BB Bench 4x8
    Jammer 4x8
    Bear Squat 4x8
    DB Military 3x10
    Walkin Lungew/ weight 20 yards
    Clean Pulls 3x5
    Neck machine
    Hanging knee raises

    Thursday
    Bear Squat Jumps 3x8
    Wood Chops 3x8
    DB Incline 3x10
    Hang Clean 4x5
    Push Jerk 4x5
    Front Squat 3x5
    Back, Bi, Tri Circuits
    RDL 3x8

    Friday
    Box Jumps 3x10
    Forearms 3x25
    DB Bench Press 4x8
    Jammer 4x8
    Bear Squat 4x8
    Military 3x8
    Clean Pull 3x5
    Shoulder Circuit
    Neck
    Hanging Knee Raise
    way too much for each day imo. You need

  6. #6
    dr.shred's Avatar
    dr.shred is offline Senior Member
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    There is no focus ie. hamstrings, triceps things that will make your squat and bench go up. You jump for one thing to the next for ex., hang clean, to push jerk, to db extentions.

  7. #7
    JJEB2 is offline Member
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    yea i hear ya. he is a strength coach and worked with the blue jays and BC. i go to a d1aa school. i recently have made some gains with my numbers and i did an old BC training last year and it was simlar to this.

  8. #8
    JJEB2 is offline Member
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    Quote Originally Posted by dr.shred
    There is no focus ie. hamstrings, triceps things that will make your squat and bench go up. You jump for one thing to the next for ex., hang clean, to push jerk, to db extentions.
    see i have talked with many powerlifters who would say these secondary things are not needed. when you bench you use tris and hammy strings are used in full body movements and are done once a week. but it is a lot but i will say that i have made great gains within 3 weeks. esp comming out of the season 18 pounds lighter and injured shoulder my numbers are far surpassing those at this time last year and I feel that I am 4 months ahead of schedule as compared to last year.

  9. #9
    dr.shred's Avatar
    dr.shred is offline Senior Member
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    bro, thats great you made some good gains from this approach, but in the future i doubt it would work again for you. Try the westside program, i went up 50 pounds in my bench in one year naturally. I lost bf, dropped my 40 time and have much more power running the ball now.

  10. #10
    JJEB2 is offline Member
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    ok is there anyway to incoporate cleans and jerks and jammer. and i won't touch dl anymore after i hit a triple for 455 and killed my back like a dick.

  11. #11
    JJEB2 is offline Member
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    yo bro u play ball in mass? i am from mass. what school u play at?

  12. #12
    football65 is offline New Member
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    Hey JJEB2, right now were doin a more higher volume program for post-season lifting also. Its a lot of high reps and more geared towards hypertrophy instead of strength. When i get back to school we get back into heavy lifting. I play 1-AA also, in the NEC.

  13. #13
    JJEB2 is offline Member
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    hahah me too.
    Last edited by JJEB2; 01-02-2005 at 10:36 PM.

  14. #14
    JJEB2 is offline Member
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    yea we went through the higher rep phase and they have us in our strength phase over break

  15. #15
    football65 is offline New Member
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    check your pm.

  16. #16
    Thedudex2000 is offline Junior Member
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    do the west side workout, one of the best out there, it is used by world class powerlifter Paul Childress, my squad uses it, and we all see incridble gains

    dude

    the workout has already been posted on this forum, pm me for inquiries

    :tittys:

  17. #17
    skribbble is offline Member
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    Quote Originally Posted by JJEB2
    here is mine i will explain anything on it.


    Much unneeded stuff in your workout. I think you're going to want to do clean FIRST after you warm up alittle. Also box jumps id recommend doign them after you squat. DB bench press you might want to follow with burnout sets of regular bench 2 sets of as many reps as you can do of liek 185 or 225. And also do military press and push press before you bench. I went up SIGNIFICANT weight as soon as i started doing bench in the middle of the workout and after some other sorts of shoulder workout like dumbbell bench or push press. I went from 225 for 9 to 225 for 15 in about a little over a month. 1 more thing, practice going down SLOW on your bench and then gently touching your chest and exploding up. Ill post my workout one of these days its definatly the most disgusting workout im sure many of you have ever seen. Talk about helping my explosion so much and dropping my 40 significantly in a month.

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