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Thread: football off-seasen training
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12-27-2006, 10:59 PM #1Junior Member
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football off-seasen training
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 programsLast edited by RaidersFan; 12-27-2006 at 11:05 PM.
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12-28-2006, 12:59 AM #2Junior Member
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on day 2 its lower body not upper body
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12-28-2006, 01:34 AM #3Senior Member
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u just want to get big. what pos? why not speed and power.
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12-28-2006, 12:28 PM #4Junior Member
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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
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12-28-2006, 02:05 PM #5Senior Member
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Originally Posted by RaidersFan
dude size dont matter, its heart and skill. ur program needs major work.
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12-28-2006, 02:42 PM #6Junior Member
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do you have any suggestions on how I can make it better?
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12-28-2006, 05:49 PM #7Junior Member
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thanks for the work out ill give it a try. What is cg lockout?
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12-28-2006, 08:07 PM #8Junior Member
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1 Leg Squats? Damn, I hated those. What exactly does it do for you that any other form of squats dont?
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12-28-2006, 08:55 PM #9Senior Member
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Originally Posted by Crowned
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12-29-2006, 10:51 PM #10
go to joe defrancos website he has a pretty good program
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