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Football workout - 1/27/2008 3:50:36 PM

IamINDY56

Posts: 18
Joined: 1/27/2008
Status: offline

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

Post #: 1

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RE: Football workout - 1/27/2008 4:04:35 PM

IamINDY56

Posts: 18
Joined: 1/27/2008
Status: offline

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

(in reply to IamINDY56)

Post #: 2

RE: Football workout - 1/27/2008 8:23:55 PM

BadgerNation

Posts: 4
Joined: 1/26/2008
From: Wausau, Wisconsin
Status: offline

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.

< Message edited by BadgerNation -- 1/27/2008 8:34:44 PM >

_____________________________

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

(in reply to IamINDY56)

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RE: Football workout - 1/28/2008 12:45:55 PM

IamINDY56

Posts: 18
Joined: 1/27/2008
Status: offline

thanks alot that did help,

im still wondering about if i can do legs twice a week and chest twice a week....

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Post #: 4

RE: Football workout - 1/28/2008 5:48:16 PM

BadgerNation

Posts: 4
Joined: 1/26/2008
From: Wausau, Wisconsin
Status: offline

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"

(in reply to IamINDY56)

Post #: 5

RE: Football workout - 1/28/2008 6:00:41 PM

PearlJammer919

Posts: 1452
Joined: 2/26/2007
Status: offline

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.

_____________________________

Current Supplements: BSN Syntha-6, Multi, Arginine, Calcium, Vitamin C-B, Flax

Current Cycle: Cross Country Season

"Run to live, and live to run."

(in reply to BadgerNation)

Post #: 6