For football players

[fabboy54]

Anyone have a good offseason workout for football players? I want to gain strength size exsplosion and speed. Im 25 play D End and Linebacker im 6'4 250 about 18% bf give or take im kinda dieting cutting a little fat right now for a month or two then im going to try and gain some lean size. Any recomendations for a good workout? I was looking at the doc sust 5x5 workout posted on the stickys but I dont know how to put it togather can anyone help there?

[Noles12]

Are you playing at the college level. If so you should have a pretty good workout set by your strength coach. Post what you are doing now

[fabboy54]

****in thing didnt save soo ima post it agian

MON
BENCH 6 5 4 3 2 1
CLOSE GRIP BENCH 3X3
SKULL CRUSHERS 3X8
TIRCEP PUSHDOWN 3X8
DB KICKBACKS 3X8
ABS

TUES
POWER CLEANS 3X5
PULL UPS 3X10
T BAR ROW 3X8
DB ROW 3X8
LAT PULLDOWN 3X8
STR8 BAR CURL 3X8
SEATED CURL 3X8
ABS

WED OFF PLYOS ABS AND CARDIO

THURS
MILITARY PRESS 3X8
DB SHRUGS3X8
INCLIN BP 3X6
FRONT RAISES 3X8
REVERS FLYS 3X8
ONE ARM DB SKULL CRUSHER 3X6
SKULL CRUSH 3X8
ABS

FRID
SQUAT 3X8
DEADS 3X3
LEG EXT 3X8
LEG CURL 3X8
LEG PRESS 5 4 3 2 1
CALFS 3X15
ABS

This is just a sample it varies week by week with some of the workouts and reps and depending on what your weekness is or want to get stronger. Have u seen Doc. Sust. sticky on the 5x5 workout? What u think of that?

[vpchill]

If your Playing D end you should be doing more explosive movements and lower rep ranges. As noles stated, Your strength coach usually has position specific excercises. Should be a book with your position and daily routine in weight room.

[fabboy54]

If your Playing D end you should be doing more explosive movements and lower rep ranges. As noles stated, Your strength coach usually has position specific excercises. Should be a book with your position and daily routine in weight room.

Well im not in college I play for a semi pro team that will possibly get me some tryouts with a afl or afl2 team so I can go from there. But have you seen Doc. Sust workout the 5x5 routine on the stickys? Is that any good do you know?

[powerliftmike]

Honestly I would cut alot of that crap out..ie leg ext, leg curls, abs everyday, kickbacks, and front raises. put more effort into cleans, squats, and presses instead since recovery will be better without all the other crap

[MikeyWayner52]

Power clean presses and bench presses

[reardbandit]

I wouldn't do squats and deads on the same day. Those are intense exercises, and if you are going heavy, I think you would spend a lot of your energy on one and shortchange yourself on the other. Don't do as many small movements, do big compound movements, explosive movements. What the hell does a D-End need a tricep kickback for?

[Lemonada8]

well Ur a D-end... I'd suggest trying to lose some bf%, to slim down...try jogging every morning seperate from your workouts like 2 miles, or 20 min... this will make you faster and more explosive in itself... You should do a full body work out, but concentrate on explosive lifts primarily, and use the other lifts to maintain/minimize (other than bench and squat - dont sacrifice too much speed/flexibility for power though) gains...
some explosive lifts:
Hang clean - more important than power clean for d-end IMO
Lunge jumps - u have DB's and jumpin alternating lunge to knee to ground
Push Jerk - on this one you dont want to do power lifting form where you squat down with your arms straight up, that wont do you much good on the field, just get a little bend in your knees and power it up like ur punching on a tackle and stiff arming around

[BgMc31]

^^^jogging doesn't make you faster or explosive. Loosing bodyfat isn't essential as well. Yes there are some ****** d-ends but most players maintain bodyfat levels in the 10-12% range.

As far as your workout, it actually looks pretty good to me (speaking as a former player). The only thing I would eliminate is bench pressing that often. They aren't essential for football unless you're getting ready for the combine/pro days/ or private workouts. Otherwise, incline are more beneficial to football players than bench presses, because is more closely mimics the press move in football. Push jerks and hang cleans are essential!!! YOU CAN SQUAT AND DEAD IN THE SAME DAY!!! As long as you don't try to squat and dead heavy on the same day.

You may be goin a little overboard with all the accessory lifts. They aren't needed for football. Pick 1 or 2 accessory lifts and thats it. Plyos are essential and that's what I like to see in your workouts. Vary your plyos between explosive/strength movements and endurance/speed workouts.

[Lemonada8]

^^ no, but the loss in BF would... u say 12% bf... he says hes 250 at 18%... if he jogs and loses the extra bf... about 10-15 lbs... would make him more explosive and faster... thats what i was sayin

[BgMc31]

^^^not necessarily. Losing weight doesn't always mean running faster simply because someone is carrying less weight. With weight loss, at times, comes the loss of muscle mass and performance. I see your point, but jogging, IMO, isn't the answer. Football players don't need that type of conditioning. Short sprints, hills, and plyos are the conditioning football players need. Remember football players put out maximum effort for an average of 6 seconds (the average length of a football play), sustained effort over 45 seconds isn't beneficial as beneficial to football players, especially when that sustained effort is based on the ability to relax during that time.

[Lemonada8]

^^ well agree to dissagree with one point...IMO Every athlete can benefit from extra jogging outside of their workout regiment... key word *outside*.... long distance endurance -jogging shouldnt be even considered a football workout (i also play fball)... a 20 min jog shouldnt even be that tiring if you're in athletic competition shape, its good to keep a base endurance then build sprints on top... this will help the recovery time between sprints...

btw hey fabboy what league is it that your in?

[fabboy54]

I am in the ssfl southern states football leauge we are ssfl champs 2 yrs in a row now. We just crossed over to the ffa florida football ******** now and im working out with an arena team also soo we will see how that goes.