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  1. #1
    pmacdona51's Avatar
    pmacdona51 is offline Associate Member
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    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)

    Day1
    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

    Day2
    Back and Bis; bodybuiling, basically 12sets of back and 10of bis

    Days3
    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

    Mon: Sprints
    Tues: Stairs and ladder/takeoff work
    Weds:Bike/swim
    Thursff
    Fri: Hand drills, and tire pulls with stairs running
    Sat: Bike
    Sunff

  2. #2
    dalcowbag's Avatar
    dalcowbag is offline Anabolic Member
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    10 sets of bis??? over killllllllllllllll

    dcb

  3. #3
    skribbble is offline Member
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    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.

  4. #4
    Angel of death's Avatar
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    Thats not good at all...

  5. #5
    Thedudex2000 is offline Junior Member
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    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


    dude

  6. #6
    D-END's Avatar
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    Quote Originally Posted by Thedudex2000
    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


    dude
    you beat me to it.


    in football we train for strength and explosiveness. we barely ever over train and if we do it's only during conditioning.

  7. #7
    dalcowbag's Avatar
    dalcowbag is offline Anabolic Member
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    Quote Originally Posted by Thedudex2000
    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


    dude
    maaaaaaad mens health to the face


    DCB

  8. #8
    heckler45_2000's Avatar
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    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?

  9. #9
    BlueAndromeda73's Avatar
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    Power lifts? You have a lot of cosmetics shoved into football uniform, take that out and throw in the mass.

  10. #10
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    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...

  11. #11
    PIMPOLOGY101 is offline Junior Member
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    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?

  12. #12
    dmcf99's Avatar
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    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

  13. #13
    HeLLBoy3045's Avatar
    HeLLBoy3045 is offline Junior Member
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    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

  14. #14
    SprinterOne's Avatar
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    Quote Originally Posted by Angel of death
    Thats not good at all...
    I agree, and As I Lay Dying kicks ass. Just thought I would throw that out there, lol.

  15. #15
    SprinterOne's Avatar
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    Quote Originally Posted by skribbble
    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.
    I agree and disagree with this. Well, really it depends on his main goals. I definitely agree with not running after. But if his goals are speed development then running before is fine. Yes, you are right that his lifts will suffer, but if he is going for speed development it is more important that he gets good speed work in. If he is more interested in strength/size then I would second to take out the speed work since it will indeed kill his lifts.

  16. #16
    SprinterOne's Avatar
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    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.

  17. #17
    3Vandoo's Avatar
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    Day1
    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)

    Day2
    Back and Bis; bodybuiling, basically 12sets of back and 10of bis (SOUNDS NORMAL, IF YOU TELL ME CURLS 3X8, EZ 3X8, PREACHER 4X6???)

    Days3
    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

  18. #18
    GridIronDevil is offline Associate Member
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    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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