Footbal Workout

[RB49]

I need a good football work-out routine to do. Anyone have any ideas


           thanks much
           SPC Jeff Metrick

[Princess L]

Coming up on FitTV

http://fittv.discovery.com/tvlistings/series.jsp?series=115379&gid=0&channel=FIT

[Mr. Intenseone]

I need a good football work-out routine to do. Anyone have any ideas


           thanks much
           SPC Jeff Metrick

Do you want strength and conditioning or speed and agility?

[RB49]

strengh and conditing and speed and agility

 thanks

[Bear03]

I seem to recall doing a three-day split, with something like:

Day 1: Bench, Front Squat, Hang Clean, Good Mornings, Skull Crushers

Day 2: Squat, Power Clean, Incline Bench, Plyos

Day 3: Deadlift, Chins, Dips

Something to that effect.  Basically 3 days of lifting a week, do a lot of explosive movements, etc.  We did a lot of work with chains and bands too, i can't believe i forget all my good splits........

[Mr. Intenseone]

I need a good football work-out routine to do. Anyone have any ideas


           thanks much
           SPC Jeff Metrick

Here's a gift, Merry Christmas.........

http://sportspecific.com/members/programs/dback2.pdf

This is similar to how I train my athletes, I did make some changes to my program to suit my athletes needs and tailor to their positions.

[Bear03]

that looked pretty good, Mr. Intenseone.  I'm a fan, i may actually pick up that power phase for the winter months.  Question: do you do each lift twice a week, or are there only 2 lifting days per week?

[Ahmster]

My College Football strength coach had us follow this routine January-April and everyone put at least 100lbs on their squat. Just remember that when it says 4x8 that means 4 sets building up to a top set of 8 (135, 225, 315, 405x8) and not 4 sets of 8 with 405. Backoff sets (after commas) are to failure. Follow all workouts with a weight gain shake and one before bed. Do not do any cardio until May.

Mon.
Power Cleans 5x5
Squats 4x8
Bench Press 5x3, 2x8
DB Incline 2x20

Wed.
Incline Press 5x5, 1x8
Squats 5x5 (light day. top set should be 50lbs lighter than Mondays top set)
Good Mornings 4x10
Calf Raise 3x30
Biceps 2x20
Triceps 2x20

Fri.
Squats 5x3, 1x8
Shrugs 5x5
Bench Press 3x8, 1x2
Close Grip Press 3x8
Biceps 2x20
Triceps 2x20

[davie]

Hey ahmster i foloowed something like this before, excepts i was doing heavy squats 3 times a week,pretty intense, think i grew a bit from it. the high rep bi/tri work at then end is a killer and ur arms feel like they are going to explode.

RB49 i had thread goin called 'sports training' look for it on here, it has good sports workout.

davie

[candidate2025]

it all depends on what position your looking at.


for lineman...nothing specail: squats, leg press, deads, clean and press, bench and a lil bit of hamstrings too. all those and alot of them.


for line backers and fullbacks and other power players you have that arent in the trench: squats, leg press, clean and press, becnh, seated calf raises, lying hamstring curls, sitting hamstring curls.


all of your speed players: squats michael vick style( low weight amount, and jump  at the top of the motion), seated rows, military press, bench, tons of calf and hamstring work.


and tons of food for all that running you should have your playters doing.