football off-seasen training

[RaidersFan]

I'm trying to put together an off-seasean strength program. I'm 18 6'2 about 190 lbs. I have to put some size and more stength on come next spring camp. I was thinking

upper body day1:
Bench Press
Barbell Rows
Power Cleans
Lat Pulldowns
Skull Crushers
Incline DB Curls
abs

upper body day 2
Squats
standing calf raises
hamstring curls
seated calf raises
lunges
reverse hypers


Upper Body Day4:
Incline DB bench Press
T-Bar Rows
Standing Barbell Press
Close-Grip Pulldowns
dips
Barbell Curls

Lower body day 6
squats
calf rasies
hamstring curls
calf raises
Db lunges
reverse hypers

Then I'd rest two days and start on day 1 again. I was think that I will keep the reps mainly low , but I also heard that you should do one day heavy and the other day light and more speed orientated. If anybody has suggestions if this is a good plan or if anyone knows any other good football weight-traing programs

[RaidersFan]

on day 2 its lower body not upper body

[buckeyefootball4]

u just want to get big. what pos? why not speed and power.

[RaidersFan]

I want to play outside linebacker but with my size probably safety , I have another program thats dedicated to developing speed which I do. Right now I just need some help gaining some strength and power

[buckeyefootball4]

I want to play outside linebacker but with my size probably safety , I have another program thats dedicated to developing speed which I do. Right now I just need some help gaining some strength and power

dude size dont matter, its heart and skill. ur program needs major work.

[RaidersFan]

do you have any suggestions on how I can make it better?

[buckeyefootball4]

mon:
power cleans
squat 5x3-5
stepups 4x6-8
rev hypers 4x12-15
core 4x12x15

tue:
hang snatch
rep bp work 185 or 225x50reps
db incline 4x6-8
1arm row 4x6-10
weighted dips 4x6-8

thur:
hang clean
box jumps 3x5
speed squats 5-8x2-5
1 leg squats 4x10-12
glut hams 4x12-15
core 4x-12x15

fri:
hang snatch or spilt jerk
bp heavy 4-5x3-5
cg lockouts 4x2-5
chinups 4x8-10
bic curls 4x8-12
shoulder complex 3x10

[RaidersFan]

thanks for the work out ill give it a try. What is cg lockout?

[Crowned]

1 Leg Squats? Damn, I hated those. What exactly does it do for you that any other form of squats dont?

[buckeyefootball4]

1 Leg Squats? Damn, I hated those. What exactly does it do for you that any other form of squats dont?

unilateral strength, you run and cut on one leg and its good to work bc some have strength imbalances.

[Squatman51]

go to joe defrancos website he has a pretty good program