Powerlifting and Speed/Conditioning Workout For Defensive Lineman
Hello. I am currently a Freshman in High School. I play defensive tackle for my football team and am a starter. I go to the gym at least 2 or 3 times a week after practice, but I need a good Power Lifting and Speed/Conditioning Routine to help increase my strength, explosiveness, and speed. Please send me a routine you think would help me, any help is greatly appreciated.
Bench Max-180
Incline Max-145
Squat-250
P.S., is it better to do sets with over ten reps in them or to do heavy weight and less reps? Which would benefit explosiveness more?
