Looking for a collegiate/pro football off season routine

**dhetz1** · 02-28-2011, 03:21 AM

This is my first post on this forum so I apologize in advance for any mistakes in how I'm posting.

I'm a former college rugby player, played for 3 years collegiately, looking to get back into shape to play high level club rugby. The position I play in rugby is called inside center. Basically I'm the rugby equivalent of a linebacker defensively and a fullback/running back offensively combined into one position. I've had a hard time coming across rugby specific off season workout routines since the sport isn't widespread stateside, and rugby(like at most colleges in the US), was an intercollegiate sport but not a D1 sport at my school, so our off season fitness was left up to us as individual players, leaving me with no collegiate off season routine to fall back on. I was hoping some of you former collegiate/professional football players could help me out with a workout routine. Something along the lines of an inside linebacker off season workout cycle would be ideal. I have several free hours in the afternoon every day, so there is no time constraint issue on a potential workout either.

Just to give you an idea of my general fitness level here are my stats:

Current workout routine: My current lifting routine is a 3 day per week(M-W-F) high volume/high rep weightlifting routine to help me in cutting some body fat before I go into a more sport-specific routine. I do sport specific drills on Tues-Thurs along with some sprints and core exercises.

Stats: 25 years old, 6'0, 237lbs, not on any AAS or supplements of any kind, 225lbs bench pres max reps: 15, bench 1rm 365lbs, squat 1rm: 375lbs, deadlift 1rm: 445lbs.

any help would be greatly appreciated.

**Machdiesel** · 02-28-2011, 07:45 AM

Check out Joe Defrancos website. HE has a pretty good workout called WS4SBIII, It has an off season workout plan with a speed and conditioining worked in ,check it out. Also if you do some searches online you can usually find the off season workouts for big time college football teams.

http://www.defrancostraining.com/art...rds-part3.html

**BgMc31** · 02-28-2011, 01:39 PM

I played linebacker in college, pro and semi pro. And now I train high school and collegiate athletes. I use a lot of DeFranco systems when I train athletes. Also Wendler has a off season football training program that I use aspects of.

**dhetz1** · 03-01-2011, 02:33 AM

Ok thanks for the link Machdiesel, the article is definitely interesting and will be a big help. And thanks for the insight BgMc. Saw your videos on youtube the other day. Keep training those kids of yours, one day they're going to be big time athletes if they keep it up. Definitely wish someone had pushed me at that age the way you are with your sons.