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  1. #1
    mike carry is offline New Member
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    Exclamation some one hook me up with a workout

    hey i play football and i need a work out, i am a runingback and i need speed, can some one help me to get a good work out, i have Ben looking for one for a long time, i guest can find one, thanks

  2. #2
    withoutd0ubt's Avatar
    withoutd0ubt is offline Associate Member
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  3. #3
    Bigboy123's Avatar
    Bigboy123 is offline Senior Member
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    i played college ball up untill i went through my second knee surgury in college... our college program was
    monday legs back bis,
    tuesday chest shoulder tris,
    weds of,
    thursday legs back bis,
    friday chest shoulder tris,
    but as far as the actually work out routine goes it would switch every 4 weeks, but i mean do what works for u... When we would do all those muscle in one workout we only had an hour to complete the workout, do a lot of sprints, explosive shit, do a lot of deep squats, step ups, lunges, all the basic shit just hit the gym hard as hell......

  4. #4
    mike carry is offline New Member
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    do u know a power cleen work out?

  5. #5
    solidj55 is offline Member
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    I would do this workout if i were to go back and play football again. It contains only explosive movements and core movements, not much isolation work. You would do 2-3 sets per exercise and use basic periodization every week.

    Day 1
    Dumbell Incline Press
    Closegrip Bench Press
    Dips
    Abs


    Day 2
    Hang Clean
    Deadlift
    Pullups
    Rows
    Abs


    Day 3
    Push Press
    Lateral Raises
    Power Shrugs
    Abs

    Day 4
    Jump Squat
    Squat
    Leg Curl
    Calf Raises
    Abs

  6. #6
    solidj55 is offline Member
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    I looked at some old routines for sports and have been thinking about it a lot. You could try something like this and it may work well.

    Monday
    Hang Clean
    Bench Press or Incline Press(barbell or dumbell)
    Rows(of any type)
    Dips
    Decline Situps

    Tuesday
    Jump Squat
    Deadlift
    Calves
    Knee Raises
    Oblique Crunches

    Thursday
    Push Press
    Pullups(vary the style with wide, supinated, semi supinated grips)
    Power Shrugs
    Curls(of any type)
    Cable Crunches

    Friday
    Squat
    Stiff leg deadlift
    Calves
    Knee Raises
    Oblique Twists

    I think this is more along the lines of what I would do.
    You have 4 explosive olympic training exercises when using Hang Clean, Push Press, Power Shrugs, and Jump Squats. This will help build explosiveness in your body which is extremely vital. You have compound core exercises(Bench Press, Squat, Deadlift, all Abdominal work) which are vital to strength and injury prevention and you also have a few more compound exercises that will add to better core strength(dips, rows, pullups, stiff leg deads). The isolation movements are kept to a minimum but the ones used will also help you(curls, calves, etc) I would also recommend a solid sprint routine, 2-3 days of plyometrics, and 2-3 days of position specific drills.

  7. #7
    mike carry is offline New Member
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    thanks man,

  8. #8
    solidj55 is offline Member
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    no prob

  9. #9
    sooner45's Avatar
    sooner45 is offline Member
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    Also try the search button......there are 1,000 great workouts that are posted here, especially for athletes.

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