Football workout

im playing college ball this upcoming season I have been reading around and im trying to get together my own routine
 
my question is would it be alright to do bench twice a week and squats twice a week?
 
my whole life I have been doing one body part per week and that has worked out great for me but I need to change it up.
 
I also need to work on more explosion because I have been training more like a bodybuilder then a football player

im thinkin somethin like this
 
mon
bench
flyes
lat pull
rows
curls
 
tues
hack squat
leg ext
leg curl
calfs
 
wed
abs
 
thurs
incline
dumbell military press
front raises
side raises
tricep ext
 
fri
leg press
leg ext
leg curl
calf
abs

I'm playin college ball this year and I've learned alot from my strength and conditioning coach.  A good thing to do when you're lifting is to mix your static lifts with conditioning.  After you bench, jog over to the dumbbells and do your flyes, jog back over to bench and do your next set and so on.  Keeping a good tempo to your weightlifting is a good way to increase and maintain your general athleticism.  Some good lifts to do are jump squats and squat and bench oscillations to increase your power and speed, while stengthening your fast twitch muscles at the same time.  To do a jump squat, put a 45 on each side of a squat bar, or more if you feel comfortable, and put it on your shoulders in a squat position and jump up and down so your legs are at a 45 degree angle.  3 sets of 10-20, according to your comfort level.  Do these with a moderate, to fast tempo.  To do a squat oscillation you don't need any equipment, just squat so your thighs are parallel to the ground, and bounce about six inches up and down as fast as you can for 30 seconds, then hold it in a squat position for 30 seconds, then do another 30 of oscillations then another 30 of holding it .  Do 3 sets of these.  Doesn't sound like much, but trust me, you will burn lol. Bench oscillations, put about 135-150 depending on your strength, and when you bring the bar down to your chest, bounce the bar up and down off your chest and up to about two inches above your chest as fast as you can.  3 sets of 30 seconds.  Also, after your weightlifting sessions you really need to do some sprints outside or in the gym.  Doing sets of 5 at 5 yards, 10 yards, 20 yards and 40 yards are what they usually have us do.  Hopefully that helps a little, and congrats on being able to play ball at the next level, and good luck in your training.

6'5"
253
bench 320
squat 540
40 - 4.62
vert - 32"

thanks alot that did help,
 
im still wondering about if i can do legs twice a week and chest twice a week....

yeah, you should be fine, we do each three times a week, just don't do the same lifts every time you work those muscle groups.  variation is key.

6'5"
253
bench 320
squat 540
40 - 4.62
vert - 32"

Football lifting training looks something likee this in my school
 
Day 1:
Squat
PowerClean
Incline DB Lunge/Leg Press
Calf Raises
 
Day 2:
Flat BB Bench
Incline BB Bench
Deadlift
Lat Pull Down
Rows
 
Day 3:
Clean and Press
Jammers
Dips
Curls
Farmers Walk
 
Simple and boring, and sometimes dangerous and awkward.

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