My workout for football..critques please

[pelly789]

Hey everyone, im currently going to start training for football this coming Monday. I found a football workout that the miami hurricanes use for there players..its a 10 week cycle. Before i post it heres some information about myself.

19 years old
about 215 lbs
not sure about my bf probaly 14-18 % maybe
training on and off since i was 14 in highschool and gotten more serious about my training the past 2 years

Goals: i want to gain some more size cut down on the body fat to 8-10%, be faster for football and stay injury free.

Currently i have 3 weeks left for pct on a phera-plex cycle but other than that i only take CEE and ON whey shakes and a multi, everything else is food Chicken, beef, pasta, broccoli, yams, tuna etc.

here is a weeks sample of the workout i got.

Every workout begins with 10 minutes on the treadmill and proper stretching
Monday

One leg squat
1 set of 8
Power snatch
2 sets of 5
3 sets of 3
Hang clean
3 sets of 5
Power jerk
4 sets of 5
Clean pull
3 sets of 5
Lunges
3 sets of 5
Weighted Hyperextensions
3 sets of 8
Weighted sit-ups
1 set 80
Neck machine
1 set 10 (forward, back, right, left)

Tuesday:

One leg squat
1 set 8

Squats
1 set 8
1 set 6
2 sets 4

Front squat
4 sets 5

Bench
1 set 6
1 set 5
2 sets 4

Incline bench
4 sets 5

Standing DB press
2 sets 10

Glute/Ham raises
3 sets 8

Lat pulldowns
3 sets 10

Roman chair twists
1 set 70

Wednesday : OFF

Thursday :

One leg squat
1 set 8

Hang snatch
3 sets 5

Power clean
2 sets 5
3 sets 3

Split jerk
2 sets 5
3 sets 3

Clean pull
3 sets 5

Romanian Deads
3 sets 5

Step ups
3 sets 5

Hanging leg raises
1 set 70

Neck machine
1 set 10 (front, back, side, side)

Friday:

One leg squat
1 set 8

Squats
1 set 8
3 sets 6

Front squats
4 sets 5

Bench press
2 sets 6
2 sets 4

Close grip bench press
4 sets 5

Goodmornings
3 sets 6

Standing military press
3 sets 10

Hammer curls
2 sets 10

Dips
2 sets 10

Lateral leg raises
1 set 70

Sat: OFF
Sun: OFF

My question is how should i integrate cardio into this i need to do sprints and long distance running along with plyometrics and stability exercises but i dont know where to begin. Any one have any advice of what i should change or do for cardio that would be football specific. Thanks in advance sorry for the long post. Any help is very much appreciated

[east29]

you're hitting your legs hard as heck in that workout. so plyos and sprints are gonna be a toughy. i just recently quit playing after 13 years. last off-season i started every non-heavy leg day with plyo boxes and such. i gave myself my heavy squat day and the day after off of plyos. for running, i have always been a huge fan of running the day after a squat. It gets the legs moving again and it'll hurt at first, but feel great in the end. also, you ever think about conditioning in the a.m. and then going back to hit the weights in the p.m. after a few good meals and some relaxation?

goodluck with the season though.

[pelly789]

yea legs do get a thrashing but that will be good, for football purposes. I dont even know my weights i will use yet because ive never done this style of training before. If you dont mind me asking who did you play for and do you have any suggestions as to what to do for plyometrics and running. I have no clue what to do for that. And yea i was thinking about hittin the cardio in the morning and weights after. I really need help with the plyometrics and sprints i dont know where to look but i will keep looking

[Steve80]

I don't like that workout at all, your hittin legs 4 times a week, you need to heal, plus your legs will be so soar you wont be able to work on sprints, more than likely end up with an injury.

[Fletch3138]

I agree, hitting legs way to much. I would hit the once, maybe twice a week. If your really getting after it, that is really all you need. You could split and focus on quads one day and then hit hamstring/calves.

[l2elapse]

where are you going to play football

[pelly789]

Central connecticut state university. Im not sure about the workout either i figure it would be too much legs. Its copied right from the miami hurricanes webpage so i didnt think it could be that bad. i guess ill keep looking for a different one