Off Season Workout Regimen (Football)

Looking for a good workout plan,  running three days a week and  lifting every weekday for at least an hour and a half.

Weight: 230
Position: Offensive Lineman (Center)
Age: 16, going on to junior year
Bench: 210
Squat: 300
Leg Press: 650

Goals:

Weight: 215
Bench 260
Squat 350
Leg Press 725


From what I've learned so far, the two most important muscle groups for an o-lineman are triceps/chest and forearms/grip strength. My line coach and weight lifting class teacher has shown me some great workouts for these groups, especially grip walks which have increased my foream strength by a lot already. Heres what my week looks like so far (Everything is high weight low rep):


Monday (chest, triceps, deltoids): Bench. Cable tricep pulldowns. Above head tricep DB extensions. Military press. Incline Bench. DB Decline bench. Standing flies. Standing BB raises. Tricep dips. Skullcrushers.

Tuesday (Back, Biceps, Traps): Machine rows. Lat pulldowns. BB Shrugs. Upright rows. Bent over rows. Chainsaws. Cable rows. DB and BB bicep curls. Hammer DB curls. Iso bicep curls. Assisted pull ups.

Wednesday (quad/ham, calf, forearms): squat, leg press, deadlift, calf press, squat jumps w/ 45 pound plate, box jumps, wall squats, forearm curls, grip walk.

thursday (off)

friday (misc): i evaluate what feels sore and not and do miscellanious light exercises, this is the only day that i do low weight high rep just to keep myself from getting used to high weight low rep

I would make Friday "Skill drills" day, where you do position related drills like shuffles and quick feet work to simulate different run blocks, pass blocking and pulling. Those drills are the ones that will make your progress imediately stand out to coaches.

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Your goals as far as getting your bench press and stuff up look good but depending on your bf% it might be kind of hard to gain alot on your exercise and drop 15 lb.Work looks pretty good, I kind of like that idea on fri. sounds pretty cool but i agree with ripped chick do some skill drills.

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

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

lift less imo...youll see better results. try like 3-4 days/week

Weight: 179.6
Currently: bulking
BF%=11

ON Whey Protein
MHP Probolic SR (Casein)
Xtend
Green Mag