shog
Posts: 1
Joined: 11/18/2007
Status: offline
|
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
|
Printable Version
Off Season Workout Regimen (Football) - 
New Messages
No New Messages
Hot Topic w/ New Messages
Hot Topic w/o New Messages
Locked w/ New Messages
Locked w/o New Messages
Post New Thread
