04-20-2005, 03:44 AM #1
Football program (see if you can take it)
Here is what my strength coach has personalized 4 me: Your numbers may be different. This is for the first 2 months of summer. (may/june)
Bench; 135,225,260,285 x 5, 310x4x4, 330x3x3, 365x1
Flys 4sets of12
Incline; 2sets of 6, 2sets of 5, 1set of 4
Shoulders; 4 sets of both front and rear
Dips; till 50
Back and Bis; bodybuiling, basically 12sets of back and 10of bis
Squats; 135,225,260,290 x 8 without belt, 315x8,330x6, 365x3x2 405x1 with belt
Hams 4sets of 12,
Bench; 135,225,260,285x5, 315x3x3
Deads (close leg) 5sets of 5-3 going up to 365
Leg Press; 5plates x 16(2sets) x 20(3sets)
Leg Extensions 4x12
Then i do it all over with different numbers after a 2day break
Agility and speed training
Tues: Stairs and ladder/takeoff work
Fri: Hand drills, and tire pulls with stairs running
04-20-2005, 09:13 AM #2
10 sets of bis??? over killllllllllllllll
04-20-2005, 10:27 AM #3Member
- Join Date
- Oct 2004
To Bodybuilderish for Me. Your a football player not a bodybuilder. You need Olympic lifts. I don't agree with running on the same day as you lift. Running before will kill your lift, and running after will tear your muscle up and it will be hard for them to recover.
04-20-2005, 12:32 PM #4
Thats not good at all...
04-21-2005, 05:48 PM #5Junior Member
- Join Date
- Feb 2004
- Land of the Ice and Snow
where are the power cleans, the hang cleans?
2 of the most important lifts for football.
Im sure its a decent program, but it isnt that great when it comes to football.
looks like a Men's Health Mag workout routine to me
04-21-2005, 08:24 PM #6Originally Posted by Thedudex2000
in football we train for strength and explosiveness. we barely ever over train and if we do it's only during conditioning.
04-21-2005, 08:38 PM #7Originally Posted by Thedudex2000
04-22-2005, 12:39 AM #8
There are so many things wrong with that I wouldnt know where to start.
Where are the Clean pulls, power cleans, clean and jerks,and jerks?
04-22-2005, 02:12 AM #9
Power lifts? You have a lot of cosmetics shoved into football uniform, take that out and throw in the mass.
04-22-2005, 02:32 AM #10
Most of the workouts "coaches" draw up I've seen look like trash. I had a coach in high school that would make us squat 3 times a week. Regardless of how f'ed up you were..Running and squatting all the time isn't how you get stronger. I see very few programs that are built around gaining strength. They are usually drawn up by people who think these are actually good workouts. Core lifts are great for strength. As others have said...Some explosive lifts just cannot be replaced...
04-25-2005, 07:41 PM #11Junior Member
- Join Date
- Jun 2004
What is a good running and lifting workout for the summer. I play D2 football, im trying to lift and run/agility/pass routes for 3 hours a day mixed. What would be good for this?
06-23-2005, 04:02 AM #12
haha ****.... i play D-1 and mostly all we do is olympic lifts.... i'd be lucky if we did 3 sets of bi's hahaha at least you'll look good on the field
06-25-2005, 09:38 PM #13
hey how do u break this work out down by the percentages and maxes? this work out seems real nice i am very interested. is this work out suppsoed to build mass , strenght etc... get back to me thanx mike
06-25-2005, 11:23 PM #14Originally Posted by Angel of death
06-25-2005, 11:25 PM #15Originally Posted by skribbble
06-25-2005, 11:28 PM #16
No, I could not take this workout.
Way off topic here, but I just made 3 consecutive posts in one thread. Talk about being a whore! I need to write Whoring For Dummies.
06-26-2005, 03:05 PM #17
Bench; 135,225,260,285 x 5, 310x4x4, 330x3x3, 365x1 (BORING, HATE THAT SCHEME! WHERE IS THE POWER)
Flys 4sets of12 (ENDURANCE OK OK GOOD)
Incline; 2sets of 6, 2sets of 5, 1set of 4 (PASSABLE)
Shoulders; 4 sets of both front and rear (DOESNT TELL ME SHIT
Dips; till 50 (PASSABLE)
Back and Bis; bodybuiling, basically 12sets of back and 10of bis (SOUNDS NORMAL, IF YOU TELL ME CURLS 3X8, EZ 3X8, PREACHER 4X6???)
Squats; 135,225,260,290 x 8 without belt, 315x8,330x6, 365x3x2 405x1 with belt (BORING, GET HEAVIER AND WORK YOUR WAY WITH HIGHER WEIGHT)
Hams 4sets of 12, (OK)
Bench; 135,225,260,285x5, 315x3x3 (ON ANOTHER DAY)
Deads (close leg) 5sets of 5-3 going up to 365 (ON ANOTHER DAY)
Leg Press; 5plates x 16(2sets) x 20(3sets) (EXPLAIN ME THIS)
Leg Extensions 4x12 (NORMAL)
NOW EXPLAINS YOUR RUNNING SCHEDULE
06-26-2005, 06:13 PM #18Associate Member
- Join Date
- Mar 2005
personally i hink this workout sucks. really i dotn know what else to say, its shitty, i hope a college coach didnt right this out, and if he did, well he doesnt know much. you need more exercises like Clean and Jerks, Snatchs, hang cleans, squats are always great, throw in some heavy calf raises standing sitting donkey etc, biceps do on your own time, focus on the tricep more as its much more logical for a football player, also you need some plyometric work as well, how bouit a stretching routine? i stretch for 10 mintues 5 different times per day, i continue to get faster and more explosive becuase of it. but hey thatd just my 2cc's take it or leave it.
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