Critique/opinion needed! Workout post-iraq injury

[doc82nd]

Hey everyone! I'm new to the community here, and it seems like there are quite a few intelligent people that could possibly help me out. So here is the low down:

I was injured in Iraq, and was training to play college football, but unfortunately spent the last year in and out of a hospital with surgery. The result? I went from a cut 220 to 160, then back up to 215 with way too much body fat.

I've been working out for the last couple months of getting back into shape, and I'm finally to the point where the doctors 'let the reigns go.'

My father was my football coach in high-school, and I earned 3 state titles and an all-state title as a running back, but he wrote up a crazy workout plan that I am a little skeptical of - as it is completely different then what I am use to.

But I digress, I would Love it if you guys critiqued, to see if I needed anything moved around/added/removed/changed

Age, Body weight/fat

• 23
• 210lbs
• 24% body fat
• 5'9

Training Experience
As i said earlier, I grew up doing 'Olympic power lifting' techniques, but also did 6 months of intense Crossfit while I was in the military.

Goals
Speed, and power. My goal is to get back down to as close as to a 4.5s 40meter dash, while weighing in as close to as 200 by May. Quickness and power are the overall goal, while maintaining a high level of mass as possible.

Existing/Previous Injuries
Weak hamstrings and right shoulder injury from high-school. I really want to hammer these two muscle groups to ensure they can handle August walk on.

Ergogenic Aids
30g of Whey protein x3 a day.
2000mg of glucosamene daily
1200mg Chondroitin
500mg MSM
1000mg Omega-3 twice a day
And a long list of Vitamin bs and other 'multi' vitamins in liquid and powder form.
I plan on going on Creatine after a month of working out hard, and currently am researching the possibility of doing cycles of steroids . But am still researching everything before I make an educated decision. If any of you would mind giving me a suggested Stack for meeting a goal like this, I would greatly appreciate it.

And here is the workout program. Also, I will be extending middle phases by two weeks, as the current workout dumps me into February, when spring ball isn't until April/May.
(i've already done the first 6 week phase)


Phase 2: Hypotrophy
Goal: To increase Muscle mass, flexibility, and speed
Circuit training 6 weeks: 15 stations, 3-5 sets, rest period 3-4 minutes doing stretching during rest(between sets), 75 secs between reps, medium controlled speed of lifts, body parts are worked only twice a week, ¼ to ½ hr stretching at end of work out
Sessions:
a)4 sessions per week of weights:
wk1 60%, wk 2-60%, wk 3 70%, wk 4 60% , wk 5 70%, wk 6 80% of max weight,
1)Day 1 & 4(mon,thur)

Over head squats (3x12,4x12,4x10, 3x12,4x10,4x12)
Dead lifts (3x8,4x8,4x8, 4x8,,4x8, 4x8,)
Lat pull downs (3x12,4x12,4x10, 3x12,4x10,4x12)
Seated rows (3x12,4x12,4x10, 3x12,4x10,4x12)
Standing calf raise (3x15,4x15,4x12, 3x15,4x12,4x10)
Preacher curls (3x12,4x12,4x130, 3x12,4x10,4x12)
Leg curls (3x10,4x10,4x8, 4x10,4x10,4x8)


2)Day 2 & 5(Tues,Fri)

Bench Press (3x12,4x12,4x10, 3x12,4x10,4x12)
Shoulder /military press (3x12,4x12,4x10, 3x12,4x10,4x12)
Shoulder shrugs (3x12,4x12,4x10, 3x12,4x10,4x12)
Lateral raises (3x12,4x12,4x10, 3x12,4x10,4x12)
Tricep Extension (3x12,4x12,4x10, 3x12,4x10,4x12)
Twisted crunches(3x15,3x18,4x15, 3x18,4x15,4x20)
Double crunches (3x15,3x18,4x15, 3x18,4x15,4x20)
Neck Machine



b) 2 sessions per week plyo

Squat Jumps
2 leg jump to box
Lateral Jump to box 2 legs
Bounding with rings(Z 3-4 ft apart)Quickly
Bounding Sq ring drill (3-4 ft apart) Quickly
Overhead Medicine ball throw
Side throw medicine ball


c) 3 sessions per week cardio
d) Stretching everyday





Phase 3: Max Strength
Goal: To increase strength, power and quickness
Circuit training 6 weeks: 4-7 stations, 3-5 sets, 1-4 reps, minutes doing stretching during rest between stations, 90 secs rest between reps, 48 hr rest period between sessions, Explosive controlled speed of lifts, 85-100% of max weight, body parts are worked only twice a week, 1/4 to ½ hr stretching at end of work out
Sessions:
a)2-3 sessions per week of weights:
wk1 70%, wk 2-80%, wk 3 90%, wk 4 70% , wk 5 90%, wk 6 95% of max weight,

1)Day 1 & 4(mon,thur)

Half squats (3x8,3x6,3x3, 3x8,3x3,3x2)
Half cleans (3x8,3x6,3x3, 3x8,3x3,3x2)
Bench Press (3x8,3x6,3x3, 3x8,3x3,3x2)
Dead lifts (3x10,3x10,3x8, 3x10,3x8,3x8)
Military Press (3x15,4x15,4x12, 3x15,4x12,4x10)
Lat pulls (3x12,4x12,4x10, 3x12,4x10,4x12)
Double crunches (3x15,3x20,3x20, 3x15,3x20,3x25)
Twisted crunches(3x15,3x20,3x20, 3x15,3x20,3x25)



b) 2 sessions per week plyo
weeks 1 & 2
Squat Jumps
2 leg jump to box
Lateral Jump to box 2 legs
Bounding with rings(Z 3-4 ft apart)Quickly
Bounding Sq ring drill (3-4 ft apart) Quickly
Overhead Medicine ball throw
Side throw medicine ball


weeks 3 & 6
Squat Jumps
Split squat jumps
Tuck Jumps
2 leg jump to box
Lateral Jump to box 2 legs
Bounding with rings(Z 3-4 ft apart)Quickly
Bounding Sq ring drill (3-4 ft apart) Quickly
Bounding
Lateral Box jumps
Overhead back medicine bal toss

c) 3 sessions per week cardio
d) Stretching everyday


Phase 4: Power Combo
Goal: Develop Power and speed and increase cardio
Circuit training 4 weeks: 15 stations, 3-5 sets, rest period 3-4 minutes doing stretching during rest(between sets), 75 secs between reps, medium controlled speed of lifts, body parts are worked only twice a week, ¼ to ½ hr stretching at end of work out
Sessions:
Week 1-2:
Circuit training 2 weeks:
12 stations, 3 circuits, rest period 2-3 minutes between stations, 75 secs between reps, medium controlled speed of lifts, 50-60% of max weight
Plyometrics Heavy Speed training
Max Strength week 3:
Wk 3 90% of max weight, , ¼ to ½ hr stretching at end of work out
Day 1 & 4(mon,thur)

Half squats (3x8,)
Half cleans (3x3)
Bench Press (3x3)
Dead lifts (3x8)
Military Press (4x12)
Lat pull (4x10)
Double crunches (3x15,3x20,3x20, 3x15,3x20,3x25)
Twisted crunches(3x15,3x20,3x20, 3x15,3x20,3x25)


Hypotrophy week 4:
4 sessions per week of weights: wk 6 80% of max weight
, ¼ to ½ hr stretching at end of work out
1)Day 1 & 4(mon,thur)

Over head squats (4x12)
Dead lifts (4x8,)
Lat pull downs (4x12)
Seated rows (4x12)
Standing calf raise (4x10)
Preacher curls (4x12)
Leg curls (4x8)


2)Day 2 & 5(Tues,Fri)

Bench Press (4x12)
Military press (4x12)
Shoulder shrugs (4x12)
Lateral raises (4x12)
Tricep Extension 4x12)
Twisted crunches(3x15,3x18,4x15, 3x18,4x15,4x20)
Double crunches (3x15,3x18,4x15, 3x18,4x15,4x20)
Neck Machine


b) 2 sessions per week plyo(4 weeks)

Zig zag hops
Single leg tuck jumps
Single leg lateral jumps
Depth jumps
Lateral Jump to box 2 legs
Bounding with rings(Z 3-4 ft apart)Quickly
Bounding Sq ring drill (3-4 ft apart) Quickly
Bounding
Lateral Box jumps


c) 3 sessions per week cardio
d) Stretching everyday


Phase 5 : Hypotrophy/max

Week 1-2
Goal: To increase Muscle mass, flexibility, and speed
Circuit training 2 weeks: 15 stations, 3-5 sets, rest period 3-4 minutes doing stretching during rest(between sets), 75 secs between reps, medium controlled speed of lifts, body parts are worked only twice a week, ¼ to ½ hr stretching at end of work out
Sessions:
a)4 sessions per week of weights: wk 1 60% , wk 2 70-80%, of max weight,
1)Day 1 & 4(mon,thur)

Over head squats (3x12,4x10,)
Dead lifts (4x8,,4x8, 4x8,)
Lat pull downs (3x12,4x10,)
Seated rows ( 3x12,4x10,)
Standing calf raise ( 3x15,4x12,)
Preacher curls ( 3x12,4x10)
Leg curls ( 4x10,4x10,)

2)Day 2 & 5(Tues,Fri)

Bench Press ( 3x12,4x10,)
Shoulder /military press (3x12,4x10,)
Shoulder shrugs
( 3x12,4x10,)
Lateral raises ( 3x12,4x10,)
Tricep Extension ( 3x12,4x10,)
Twisted crunches( 3x18,4x15,)
Double crunches ( 3x18,4x15,)
Neck Machine



b) 3 sessions per week plyo
c) 6 sessions per week cardio
d) Stretching everyday

Week 4-5
Phase 3: Max Strength
Goal: To increase strength, power and quickness
Circuit training 2 weeks: 4-7 stations, 3-5 sets, 1-4 reps, minutes doing stretching during rest between stations, 90 secs rest between reps, 48 hr rest period between sessions, Explosive controlled speed of lifts, 80-90% of max weight, body parts are worked only twice a week, 1/4 to ½ hr stretching at end of work out
Sessions: 2-3 sessions per week of weights: wk 2-80%, wk 3 90%,
1)Day 1 & 4(mon,thur)

Half squats (3x6,3x3)
Half cleans (3x6,3x3)
Bench Press (,3x6,3x3)
Dead lifts (3x10,3x8 )
Military Press (4x15,4x12)
Lat pulls (4x12,4x10)
Double crunches (3x15,3x20,3x20, 3x15,3x20,3x25)
Twisted crunches(3x15,3x20,3x20, 3x15,3x20,3x25)


b) 3 sessions per week plyo
c) 3 sessions per week cardio
d) Stretching everyday

Phase 6 : Max Strength
Goal: To increase strength, power and quickness
Circuit training 3 weeks: 4-7 stations, 3-5 sets, 1-4 reps, minutes doing stretching during rest between stations, 90 secs rest between reps, 48 hr rest period between sessions, Explosive controlled speed of lifts, 85-100% of max weight, body parts are worked only twice a week, 1/4 to ½ hr stretching at end of work out
Sessions:
a)2-3 sessions per week of weights:
wk1 70%, wk 2-80%, wk 3 90%, wk 4 70% , wk 5 90%, wk 6 95% of max weight,

1)Day 1 & 4(mon,thur)

Half squats (3x8,3x3,3x2)
Half cleans ( 3x8,3x3,3x2)
Bench Press ( 3x8,3x3,3x2)
Dead lifts ( 3x10,3x8,3x8)
Military Press (3x15,4x12,4x10)
Lat pulls (3x12,4x10,4x12)
Double crunches ( 3x15,3x20,3x25)
Twisted crunches(3x15,3x20,3x25)



b) 3 sessions per week plyo
c) 3 sessions per week cardio
d) Stretching everyday


Phase 7 :Prep for Spring Ball tryouts

Hypotrophy
Goal: To increase Muscle mass, flexibility, and speed
Circuit training 2 weeks: 15 stations, 3-5 sets, rest period 3-4 minutes doing stretching during rest(between sets), 75 secs between reps, medium controlled speed of lifts, body parts are worked only twice a week, ¼ to ½ hr stretching at end of work out
Sessions: Week 1 & 2
a)4 sessions per week of weights:
wk 5 70%, wk 6 80% of max weight,
1)Day 1 & 4(mon,thur)

Over head squats (4x10,4x12)
Dead lifts (4x8, 4x8,)
Lat pull downs (4x10,4x12)
Seated rows (4x10,4x12)
Standing calf raise (4x12,4x10)
Preacher curls (4x10,4x12)
Leg curls (4x10,4x8)

2)Day 2 & 5(Tues,Fri)

Bench Press (4x10,4x12)
Shoulder /military press (4x10,4x12)
Shoulder shrugs (4x10,4x12)
Lateral raises (4x10,4x12)
Tricep Extension (4x10,4x12)
Twisted crunches(4x15,4x20)
Double crunch: (4x15,4x20)
Neck Machine



b) 3 sessions per week plyo
c) 3 sessions per week cardio
d) Stretching everyday

Power Combo
Goal: Develop Power and speed and increase cardio
Circuit training 4 weeks: 15 stations, 3-5 sets, rest period 3-4 minutes doing stretching during rest(between sets), 75 secs between reps, medium controlled speed of lifts, body parts are worked only twice a week, ¼ to ½ hr stretching at end of work out
Sessions:
Week 3:
Circuit training 2 weeks:
12 stations, 3 circuits, rest period 2-3 minutes between stations, 75 secs between reps, medium controlled speed of lifts, 50-60% of max weight
Plyometrics Heavy Speed training
Max Strength week 4:
Wk 3 90% of max weight, , ¼ to ½ hr stretching at end of work out
Day 1 & 4(mon,thur)

Half squats (3x8,)
Half cleans (3x3)
Bench Press (3x3)
Dead lifts (3x8)
Military Press (4x12)
Lat pull (4x10)
Double crunches (3x15,3x20,3x20, 3x15,3x20,3x25)
Twisted crunches(3x15,3x20,3x20, 3x15,3x20,3x25)


Max Strength
Goal: To increase strength, power and quickness
Circuit training 1=3 weeks: 4-7 stations, 3-5 sets, 1-4 reps, minutes doing stretching during rest between stations, 90 secs rest between reps, 48 hr rest period between sessions, Explosive controlled speed of lifts, 85-100% of max weight, body parts are worked only twice a week, 1/4 to ½ hr stretching at end of work out
Sessions:
a)2-3 sessions per week of weights:
wk1 70%, wk 2-80%, wk 3 90%, wk 4 70% , wk 5 90%, wk 6 95% of max weight,

1)Day 1 & 4(mon,thur)

Half squats (3x8,3x3,3x2)
Half cleans ( 3x8,3x3,3x2)
Bench Press ( 3x8,3x3,3x2)
Dead lifts ( 3x10,3x8,3x8)
Military Press (3x15,4x12,4x10)
Lat pulls (3x12,4x10,4x12)
Double crunches ( 3x15,3x20,3x25)
Twisted crunches(3x15,3x20,3x25)



b) 3 sessions per week plyo
c) 3 sessions per week cardio
d) Stretching everyday

[CDiesel313]

Why half squats just out of curiosity?

[CDiesel313]

Also, go to Joe Defranco's website. He is the best football strength and conditioning coach in the country IMO. He has a variety of things on there that will give you some ideas. I know he's a busy dude especially with the season coming up but if you give him time and shoot him an e-mail he'll more then likely answer your questions...

[doc82nd]

I'm not sure about the half squats.
To be honest I'm a little skeptical of them. To me it doesn't make much sense to do a half the range of squat. I don't see the benefit in it.