football + Compound movements

**Kaytime** · 07-15-2011, 12:18 AM

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** · 07-15-2011, 12:24 PM

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

**_CrossroadS_** · 07-15-2011, 01:50 PM

Originally Posted by RB3232

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** · 07-15-2011, 08:30 PM

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

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

**BgMc31** · 07-18-2011, 10:56 PM

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.