football + Compound movements

[Kaytime]

I started playing for a team and it aint rugby its Gridiron as we have the game down here aswel just not as big as in the USA

I got over the whole bodybuilding stage in my life and now i put all my focus on football. I was going to ask if a program like this would be good for strength and maintain size below

Monday
Squats 4 sets
Leg Press 4 sets
lunges 4 sets
Calf raise 4 sets

Tuesday
Barbell Shoulder Press 3 sets
Dumbbell Shoulder Press 3 sets
Push Press 3 sets
Rear Delt Flyes 3 sets
Dips 3 sets
Close Grip Bench 3 sets

Wednesday
Weighted Pull Ups 3 sets
Deadlifts 3 sets
T bar Row (not machine) 3 sets
Trap Bar Shrugs 4 sets
Barbell Shrugs 4 sets

THURSDAY OFF

Friday
Bench Press 3 sets
Weighted dips 3 sets
Incline barbell Bench 3 sets
Barbell Curls 4 sets
Preachur Curls 4 sets

I usually aim for 3 - 6 reps now and i make sure i push or Try to push 100% of the weight load as i dont do the whole pyramid mainly just to get use to the weight.

is there anything you guys would tweek?

[RB3232]

front squats, power cleans, step ups should definitely go in there as well

[_CrossroadS_]

front squats, power cleans, step ups should definitely go in there as well

agreed, hangcleans, side lunges, crossover lunges, etc.

Incorporate more movements that help with explosion/power, also make sure you work on flexibility and joint stability.

You should try to get in touch with a strength/conditioning coach for a college or high school team even.

[Kaytime]

thanks guys i will definatly add all these exercises for sure.

with the power cleans what day would you add them in?

[BgMc31]

Are you looking for a off-season workout or an in-season workout? I'm a former D1 and professional football player and train high school and college athletes now. Let me know. I can give you some pointers. Because if what you posted above is an in-season workout, its all wrong for football. You have to stop thinking like a bodybuilder and transition to football. The two have different focuses and different movements to focus on.