I Need A Power Routine!!!

**Parabola** · 02-12-2003, 12:10 PM

Hey bros...I was wondering if someone here could hook me up with an 4 day routine to increase my power...I want to have a great year this year in football...i want to be the strongest guy out there...but i need a good routine or I get lazy in the weightroom...ide also like to look like im the strongest guy out there also...so incorporating bb'ing movements might be helpful to...thanks ALOT guys..

**Rich8888** · 02-12-2003, 01:36 PM

Hey man....there are bro's that will argue.."bb'ing movements vs. power movements all day long. IMO, lift as heavy as you can on each set you perform. As far as football, power and speed...I would incorporate power movements with some resistance training.

Basic power:....Squats, deadlifts and bench (barbell and dumbell movements)
Resistance:....Rubber bands for power leaping and for resistance sprinting

Day 1....Squat and deadlift
Day 2....Bench
Day3....Cardio, low impact ie, bike, stairmaster, etc
Day 4....Resistance power leaps and resistance sprints
Day 5...Cardio, low impact
Day 6....Squat and deadlift
Day 7...rest

something like that will build strength, conditioning and muscle development. I am sure other bro's will offer some input...use your judgement and do whats best for you....however the key is to challenge yourself during each workout.

Let us know how ur doing...

***BIG TEXAN*** · 02-12-2003, 03:09 PM

Good lifts to increase strength and power are of course the basics, squat, bench, deadlifts, but also power cleans, clean and jerk. Also with running a good split we did in college was on Mon and Fri. sprints, and on Wed, distance.

**Fullback57** · 02-14-2003, 02:00 PM

What position are you wanting to play?

**brad fuel** · 02-14-2003, 02:28 PM

i suggest you check out the power lifting forum.
and it also depends a lot on what position you play.

**solidj55** · 02-28-2003, 07:00 PM

A good versitale routine for football would be something like the following.

Mon
Closegrip Incline Press
Dumbell Bench Press
Lateral Raises
Shrugs
Decline Situps

Tue
Squat
Stiff Leg Deads
Calves
Knee Raises

Thu
Push Press
Dips
Tricep Pushdowns
Oblique Twists

Fri
Hang Cleans
Pullups
Rows
Straight bar curls
Crunches

Thats a well rounded program that a lot of college guys I know did while playing college football. They used 3-5 sets per exercise using different percentages of weights, I cant remember the cycle. These were player from Virginia Tech, UVA, Ferrum College(DIV), and a few other D1 and DII
schools. They all varied in exercises and days of the week but this was the base template.

**anabolicmyo** · 03-07-2003, 07:21 PM

You want to do exsplosive lifts like power cleans, hang clean, snatch, push press, stuff that involves multi-joints also football is mostly in the hips and legs and those lifts hit those areas