some one hook me up with a workout

[mike carry]

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

[withoutd0ubt]

[Bigboy123]

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......

[mike carry]

do u know a power cleen work out?

[solidj55]

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

[solidj55]

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.

[mike carry]

thanks man,

[solidj55]

no prob

[sooner45]

Also try the search button......there are 1,000 great workouts that are posted here, especially for athletes.