NEW HERE: My Workout (athletes)

Hey guys, this is my first post - I used to check these forums out a while ago and just recently got back to look around. I am currently a college football player, and I wanted to know what you thought of my workout (NOTE: changes weekly in terms of reps and movements). 

Current Stats
6'1" 257
Bench: 445x1; 225x34
Squat: 580x1
Hangclean: 315x4 PR'd today (March 2nd): 335x4
Standing OH Press: 225x8

Nutrition
ON 100% Whey, Carb Slam, liquid multivitamin, liquid b-12, NOW green tea extract, 3-6-9 omegas

Workout Description
Three day/week workout schedule aimed at total body movements to improve strength, explosiveness, injury prevention, balance, and flexibility. Workouts should take around 2 hours without including cool down/ final stretch. I will post a sample day of Monday (will post more later if you want the next 2 days - it's a lot to write!)


MONDAY (example)
- Warmup: 20 minute non-stop warmup consisting of: 2 minute yoga warmup circuit, over/under hurdles, hurdle step overs, x50 crunch/superman combo, 20 yard bear crawl, 20 yard A skip, 20 yard B skip, 20 yard walking reach downs (hamstring/calf), 20 yard straight leg swings, 2x20 yard (70% effort) stride, x20 band resistant 5 yard sprint bursts, and a full body static stretch routine.

- Hangclean 2x8, 2x6 
- Bench 1x8, 2x6, 2x4 (10 clap pushups after 1st set)
- Squat 2x8, 2x6 (20 speed alternating feet on med. height box after 1st set)
- Back Low Row (machine) 1x10
- Back Middle Row (machine) 1x10
- Back Upper Row (machine) 1x10
- Cable Pull Down 1x10
- Back Low Row (machine) 1x10
- Bent-over DB fly 3x12
- Reverse Hypers 2x15
- Cable Standing Leg Curl 2x15

- Balance circuit (includes: multiple :60 physioball balance positions, balance boards, DB single leg deadlift, physioball dumbbell press, etc.). This changes weekly, usually around 6 movements, 1 set each of assigned reps.

- Core circuit (includes: med ball slam/rotational wall throws, med ball briefcase, physioball supermans w/ med ball, full body situps w/ partner, etc.). This changes weekly, usually around 6 movements, 1 set each of assigned reps.

- Injury prevention (includes: 6-way ankle rotation with rubber stretch band, rotator cuff stretches, 6-way towel manual neck w/ partner, scapula presses, etc.). This changes weekly, usually around 6 movements, 1 set each of assigned reps unless otherwise noted.

- Upper Body Plyometrics (includes: explosive pushups from ground to high box, explosive single arm pushups from ground to low box, partner wheelbarrow explosive pushups with shoulder cycle, heavy med ball single arm slam, etc.). This changes weekly, usually around 5-7 sets.

- Sprint work/ conditioning (changes weekly, usually around 15-25 minutes)

- Full body stretch routine with rubber stretch band

what college you play for and is this your workout or the team workout (just curious)?
i cant really say a whole bunch about the routine by just one sample day.  Are you doing your warm ups at a slow pace or fast?  I know when i played ball we did the hurdle drills full speed and if that is what you are doing that is to much for a warmup lol.  I dont think you need the 1x10 on all the different rows, maybe just do 3-4 x 5-8  unless you are doing them as explosive training.

if you are who you say you are, then you are much too advanced to be seeking advice from this board.  Your coaches will give you better advice than people here.

looks like my whole weeks volume in a single day!

Anbe Sivam. Period.

Yeah man that ish is intense ... Straight from the NFL

NBSFighter


if you are who you say you are, then you are much too advanced to be seeking advice from this board.  Your coaches will give you better advice than people here.

I am who I say I am (I'm not really comfortable with putting out my personal info on the internet), and I wasn't looking for a critique as much as i was just wondering what you guys thought of a sample day and the amount of energy expended/ movements used in relation to sports (Friday is much worse BTW). I didn't know if there were any other college athletes on the site that had comparable programs or a difference in theory relative to football workouts or athletics in general. I am really interested in all different perspectives of weightlifting/conditioning, as I aspire to work in professional or college athlete performance training.

I am currently in the heat of midterms, but when they are done later this week I'll put up Wednesday and Friday.

ranger20


what college you play for and is this your workout or the team workout (just curious)?
i cant really say a whole bunch about the routine by just one sample day.  Are you doing your warm ups at a slow pace or fast?  I know when i played ball we did the hurdle drills full speed and if that is what you are doing that is to much for a warmup lol.  I dont think you need the 1x10 on all the different rows, maybe just do 3-4 x 5-8  unless you are doing them as explosive training.

Sorry, but I'd like to keep my personal information private but I don't mind answering anything about the workouts. 

The workouts are run in groups throughout the day at 6am, 8am, or 1pm, pending on class time (similar to most other d-1 college programs). The warmups are done at a high pace for 20 minutes, running between 5 different stations which are run by a strength staff member at each. By the time you finish the static stretch, you have developed a good sweat with every muscle group warm and ready to go.

In terms of the hurdles, I am referencing the full, track version hurdles (not the small speed hurdles, which ARE used heavily in our Tuesday and Thursday agility sessions). 6 hurdles are set in a straight line side-by-side at 2 different alternating heights. For the taller hurdle, you squat below with back straight and head up, forcing a deep dynamic stretch on the groin, glute, and hamstring. Stepping forward to the next low hurdle, you step over keeping your shoulders straight and hips up in one fluent motion under control. Once your foot makes contact with the ground, the next leg steps over. After over/under hurdles, step over hurdles consist of 6 hurdles aligned together in "race" formation. In this motion, bring your knee up passed 90 degrees and step straight over the hurdle, opposed to using your momentum to swing your leg over the hurdle with little control. Alternate the "lead leg" each hurdle. This complete circuit of over/under/step over hurdles is done 2 times through (so a total of 24 hurdles).

In terms of the back training on the machines, it will make more sense (I think) when I post the next 2 training days later this week. The reps on Monday are done under strict control with a 1-2 second pause at the top, locking the shoulder muscles briefly. On a standard Hammer Strength row machine, the bigger guys use 5 45lb plates on each side for 10 reps in order to remain under control. On Fridays, we will use 6-7 plates and do anywhere from 4-8 rep sets. I didn't really get in to it specifically before, but pending on the phase of the program (hypertrophy, max strength, etc) and the position of each player (skill, line, specialist), the reps are different each week. Also, some of the explosive superset/plyometric movements done in association with bench, cleans, and squats alter by position and strength phase as well.

Once again, when I have more time later to post the Wed and Fri workouts it should make more sense.

 

we did the over/under hurdles too, but i was thinking of speed hurdle stuff on the small ones, and i guess with the stretch too that is a good warmup that doesnt over do it.   Now that i think of it and after reading your last post, your workout seems to be pretty similar to what we did when i played.  We did hurdles post workout though.  Also, i cant really remember doing rows focusing on different sections of the back.  We did do controlled lifts where you lock out for a couple of seconds and hold mainly on the jammer machine (i cant remember if thats the correct name but thats what we called it) ...i dont miss those lol. 

What position? Sounds like LB or TE maybe DE? Maybe not TE since most are taller, but you never know.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

connelly


What position? Sounds like LB or TE maybe DE? Maybe not TE since most are taller, but you never know.

I play defensive end. 

jointheranks86

connelly


What position? Sounds like LB or TE maybe DE? Maybe not TE since most are taller, but you never know.

I play defensive end.

Makes since with your size, wow 34 reps that's damn good..whats your 40 time? I imagine your a bit more of a physical player with those numbers than a quick player?

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

I run in the high 4.7s for the 40, but I run around a 4.3 in the pro shuttle.

I wouldn't consider myself a player who relies on power, considering one of my stronger points is my first 2 steps and ability to utilize leverage. I think that I have decent strength in relation to a few guys I've been around, but more than anything I just rely on a blue-collar work ethic and attitude everyday.