Amateur Football Training

Alright so here's teh deal. There's a new semi-pro team starting up locally, and I'm interested in playing. I've been lifting pretty seriously for the last 2 3/4 years. I know i Have teh size and strength, but i need more speed and power. After reading through various forums and such, I;ve come up with a routine for training. I just wanna get some input on it from ya'll.


Monday – Chest/Abs
 
Flat Bench 4x6
Incline Bench 4x6
Flies 4x10
Ball Crunches 3x20-25
Twisting Sit-ups 3x20
 
Tuesday – Pylometrics/Calfs
 
Calf Raises 4x10
Power Cleans 4x6
Truck Jump 4x10
Box Jump 4x10
 
Wednesday – Back/Abs
 
Pull-Downs  4x8
T-Bar Rows  4x8
Deadlifts 4x6
Ball Crunches 3x20-25
Ab Twist Machine 3x10
 
Thursday – Shoulders/Calfs
 
Seated Dumbbell Press – 4x6
Lateral Raises – 4x10
Front Raises – 4x10
Shrugs – 4x10
Calf Raises 4x10
 
Friday – Legs/Pylometrics/Abs
 
Squats 4x6
Leg Extension 4x6
Leg Curls 4x6
Power Cleans 4x6
Lunge Jumps 4x10
Lateral Box Push-Offs 4x10
Ball Crunches
Twisting Sit-Ups

So that's the routine. The position I'm looking to play would be LB. So let me know what you guys think about that split.

I also forgot to mention that I will be doing 30 minutes of cardio 3-4 days a week to build endurce, and to try to lose about 10 lbs of fat.

One of the keys for you will be speed. Its one thing most people overlook about football is the speed of the game. I would find a good plyometric workout and include some 110s in there for endurance. I would lay off the typical 30 min cardio workout for weight loss and concentrate on developing your explosiveness, quickness, lateral movement, and balance.

Keep in mind that doing legs and plyo on the same day is going to be taxing as hell...and if you are doing squats and power cleans with a decent weight, your plyo is going to suffer and there is risk of injury ya know? maybe do plyo on the upper body days...or just stick with squats on one plyo day and power cleans on another plyo day

ORIGINAL: drizzo1234

Keep in mind that doing legs and plyo on the same day is going to be taxing as hell...and if you are doing squats and power cleans with a decent weight, your plyo is going to suffer and there is risk of injury ya know? maybe do plyo on the upper body days...or just stick with squats on one plyo day and power cleans on another plyo day

 
This is true. To get the most out of your plyos you should do them on a different day, or if you must do them on the same day then try to split it up and do them hours after the lifting, so at least your legs have a little bit of time to recover. Though different days would be best.

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

Follow me! www.twitter.com/bobbigoes