football workout

this is my during the season workout plan tell me what you think
 
 
 
Monday
Bench press 5x5, 2x3
Incline Bench press 5x5
Dumbbell Bench press 5x5
Squats 6X4, 3x2
 
 
Tuesday
Military Press 5x5
Clean And Presses 5x5
Upright Plate Raises 5X5
middle grip Shrugs 3x12
normal grip Shrugs 3X12
outer grip Shrugs 3X12
 
 
Wednesday
Squats 6X4 2X2
Leg Curls 3x12
Leg Extension 3X12 
Lunges 3X10
Calf Raises 3x12(slow), 30(fast)
Stairsteppers 3X10
 
Thursday
Standing Ez bar Curl 5x5
Standing dumbell curls 3X10
Reverse curl 5X5
Nosebreakers 5X5
French Press 5X5
Cable press down 3x10
PowerCleans 6X4
 
Friday (after games start the back will moved to wed and shrugs thursday)
Barbell Rows 5x5
Stiff leg DeadLift 5x5
Lat pulldown 5x5
middle grip Shrugs 3x12
normal grip Shrugs 3X12
outter grip Shrugs 3X12
 
 

Always Faithful- Honor, Courage, Commitment


age:16 Weight:184 Height: 5'10"
Bench-220
Squat-305
Dead Lift-295

Goal by football spring training in may
Bench-225
Squat-350
deadlift-350

As someone who has played and excelled a lot in football I would say you probably dont want to lift too much during the season as it might tired you out in games.  Also, the lifting you do should be more of just maintainence during the season and your real gains should be during the off season.  So if you wanna go maintanence then I would say higher reps like 10-15 just getting good form and stuff not really struggling too much.  If you really feel you must do intense workouts I would definitely do none on friday or thursday.  Any workout done on thursday will leave you sore for the games.

When I played we would do light workouts on monday, wednesday, and saturday (saturday being extremely light just to get warm because everyone was tired from the game).  Monday was the only day we lifted very hard during the season.

u can workout 5 days but I believe u should do less sets
u really do 2 much sets,with football it's 2 much
and your routine isn't really good

that would be better :



Monday
Bench press 5x5
Incline Bench press 5x5
Weighted Dips 5x5



Tuesday
Squats 6x6
Stiff Legs Deadlift 6x6
Calf Raises 3x12(slow), 30(fast)



Wednesday
Standing Ez bar Curl 5x5
Reverse curl 5X5
French Press 5X5




Thursday
Millitary Press 5x5
Clean and presses 5x5
normal grip shrugs 5x5


Friday
Barbell Rows 5x5
Lat pulldown 5x5
Deadlift 5x5




 
 
 

i'm 19
incline bench press 160lbs 100reps
incline dumbells curl 100lbs 2 reps
stiff leg deadlift 220lbs 100reps

Nextbigthing you gotta remember he's gonna be playing games on Friday Nights....

Thats why I said dont lift Friday or Thursday....

ya but I pesrnally wait like 1 hour after a game and train

but if he's 2 tired he can thursday and friday on saturday and sunday

i'm 19
incline bench press 160lbs 100reps
incline dumbells curl 100lbs 2 reps
stiff leg deadlift 220lbs 100reps

i'd prefer to lift 3 days a week. Heavy day on monday and wednesday, then on thursday a light day to stretch out.

we would lift monday and wensedays
 
monday box squat and towel bench
wends. regualar squat and bench