Guys Check this K-State Def. Back Routine

[ShnouzedUp]

Ok one of my boys plays free safety for kansas state university... his trainers have him on this freakin program here... you gotta check this out, tell me what you think... personally i think its retarded, claims he is grown well off it though... here is is.

Monday Chest/Arms
Now here is the chest routine weeks 1-10

For bench
Set# Week 1 Wk 2 Wk 3 Wk4 Wk5 Wk6 Wk 7 Wk8 Wk9 Wk10
1. 140x25 " " " " " " " " "
2. 230x12 x15 x16 x17 x18 x20 x20 x22 x25 x20
3. 280x6 x7 x8 x9 x10 x10 x12 x12 x15 x8
4. 320x2 x4 x5 x6 x7 x8 x10 x12 x12 x6
5. 320x2 340x2 340x3 360x1 360x2 370x1 370x2 370x3 370x3 maxout
6. 320x2 340x2 350x1 360x1 360x2 370x1 370x2 410x1 410x2 maxout
7. 230x12 230x12 320x4 320x6 320x6 320x6 320x8 320x10 320x12 maxout
8. 140x12 140x25 230x12 230x12 " " " " " maxout

Then Dumbell Flyes
Week1: 4 sets 70lbs
Week2: 4 sets 75lbs
Week3: 4 sets 80lbs
Week4: 4 sets 85lbs
Week5: 70,75,80,85
Week6: 85,80,75,70
Week7: 4 sets 85lbs
Week8: 4 sets 85lbs
Week9: 4 Sets 85lbs
Week10: 4 Sets 70lbs

Then Incline DB Press
Week1: 4 sets 70lbs
Week2: 4 sets 75lbs
Week3: 4 sets 80lbs
Week4: 4 sets 85lbs
Week5: 70,75,80,85
Week6: 85,80,75,70
Week7: 4 sets 85lbs
Week8: 4 sets 95lbs
Week9: 4 sets 95lbs
Week10:4 Sets 95lbs

Arms. 4 sets 12-6 reps on all... pyramiding up in weight down in reps
1. BB Curls
2. Kickbacks

3. Preacher Curls
4. Straight bar pushdowns

5. Hammer curls
6. Seated French press

Tuesday: Back/Legs

4 Sets/Tri Set Pyramiding up in weight down in reps 12-6
1. Lat Pulldowns
2. Seated Rows
3. Squat

1. T-bar rows
2. D/B pullovers
3. Squats

1. Hack Squat
2. Leg Extension
3. Leg Curl

1. Standing Calf
2. Seated Calf
3. Lunges -> 12 ea leg.

Wednesday: Shoulders/Traps/Calves/Forearms

4 Sets/ Quad Set/ Pyramiding up in weight down in reps 12-6
1. Seated BB or DB Press
2. Bent Lateral Raises
3. D/B Shrug
4. Standing Calf

1. Upright rows
2. Front Raises
3. Side Raises
4. Standing Calf

1. BB Shrugs
2. Seated wrist curls
3. reverse wrist curls seated
4. Standing Calf

Thursday: Chest/Arms

4 Sets/ Giant Set/ 20 reps light
1. Bench
2. Flys
3. Incline Flys
4. Pec Deck
5. Cable Crossovers

2 Sets/ Giant Set/ 20 reps light
1. BB Curl
2. Reverse BB Curl
3. Preacher Curl
4. Incline DB Curl
5. Hammer Curl
6. Concentration Curls with EZ bar
7. Concentration Curls with Straight Bar

2 Sets/ Giant Set/ 20 reps light
1. Close Grip bench
2. Pushdowns
3. Skullcrushers
4. V bar pushdowns
5. Kickbacks
6. Reverse Dips
7. Body Extensions

Friday: Back/Legs

4 Sets/ Quad Set/ 20 reps light

1. Lat pulldowns
2. Seated Rows
3. T-bar rows
4. D/B pullovers

4 Sets/ Giant set/ 20 reps light
1. Front squat
2. leg press
3. Hack squat
4. Leg Extension
5. Leg Curl

4 Sets/ Giant Set/ 20 reps light

1. Standing Calf
2. Seated Calf
3. Jump Squats
4. Stiff leg deadlifts

ABS Mon-Fri

Saturday and Sunday Rest..


Iight check that out, lets here some responses..... there is no way i could do that though..

[rastling1]

Strength Coaches have a different Purpose. Quicker, Stronger, Faster, Endurance, Explosion. How you look is meaningless. Performance is the only thing they care about. I have wrestled Divison 1 when I was in college. And changed our program frequently. Sometimes High reps, sometimes tons of sets, sometimes low reps, sometimes heavy weight, sometimes, light weight. It really depends on what the purpose of the program is. For us it was build some core strength and get as explosive as possible and have sick endurance. So we would do something like this.

Monday - Strentgh
Tuesday - Explosion
Wed - Off
Thurs - Endurance
Fri - Explosion

And a simplified version would be

Monday - Bench
Squat
Push-Press
Straight Bar Curl
Bent over Row
Shrugs
Head bangers
Tuesday
Power Cleans
Snatches
Broad Jumps
Jump Squats

Thurs
Some sick circuit
Fri
same as tues


So I guess what I am tryin to say. Is depends on the purpose. From the looks of it he is trying to combine an endurance and strength routine all in the same program.

Athlete training/bodybuilding/Training to look good/power lifting/and olympic lifting are all so different. Really depends on purpose. I wouldn't be surprised if he saw good results from this. Not sure how they would translate on the field though.

I don't think i answered your question but thats my $.02 on the issue

[primetime1]

yeah i have to agree with rastling on this one as i was a d3 ball player, our strength coaches had us doin some crazy stuff like that, actually they didnt really advocate arm work outs as our coach usta call them "jonny beach" exersises. alot of college athletic programs use these core strength protocols since they are more reletive to increasing the performance of the athlete.
the above looks alil bit much for workouts for collage ball but everyschool does things differently. i woulda thought thered be more core exersises in there such as hang cleans, push presses, deads.

just my 2cents though