View Full Version : Will this help?
I just want to get stronger{mainly for football}.I wanna know,if I Power Clean,Clean,Jerk,and Snatch,will this make me a lot stronger?Also does anyone know any good sites on plyometrics?
My goal is to become stronger and faster,I dont wanna become some big,huge guy with massive biceps and a huge chest.I just wanna get stronger and faster.I've looked towards many programs,but none of them seem to have what I wanted.All I know is,since I can remember,I wanted to be stronger and faster than the rest and surpass all.
Bob F
12-29-2001, 04:40 PM
Olypic lifting and powerlifting will help you in training for football. If you want the latest information of training for sports and for info on plyometric training, check out the supertraining textbook by Dr. Siff, the founder of plyometric training. You can get his book at youronlinefitness.com, and it has all the information you will ever need for sports training and plyometric training. Check it out.
Bob F. ISSA CFT.
Big V
12-30-2001, 03:12 PM
Hey Jaks,
Try this program I did it all winter and summer to get ready for football and my strength just exploded. My bench went from 165 to 265, Squat 95 to 350, and dead 225 to 405.
Monday:
Bench Press 10,8,6,4x3,1x9
Flat Flys 3x8
Close Grip Bench 3x8
Tricep Pushdowns 3x8
Front DB Laterals 3x8
Rotator Cuff Exersice(s)
Tuesday:
Squats 10,8,6,4x5
Leg Press 3x8
Leg Curls 3x8
Cheating Barbell Curls 3x8
DB Curls 3x8
Wednesday:
Deadlifts 10,8,2x5,2x3,3x8
Behind The Neck Pulldowns 3x8
Seated Row 3x8
One Arm Row 3x8
Friday:
Bench Press 10,8,6,4x5
Incline Bench 3x8
Flat Flys 3x8
Tricep Pushdowns 3x8
French Strap 3x8
Front DB Laterals 3x8
Rotator Cuff Exersice(s)
Saturday:
Squats 1x10,3x5
Leg Press 3x8
Leg Curls 3x8
Front Pulldowns 3x8
Seated Row 3x8
One Arm Row 3x8
Monday,Tuesday,Wednesday go at about 75-80% of 1RPM. Friday and Saturday only like 50-60%. I added the Front Raises and Rotator Cuff Exersice(s) because they will help up your bench and everyone wants that.
Where will i find a description of the exercises,Big V? Also I have no way to get to the gym,so I can do leg presses.Also I have only 35lbs. of weight available,and i struggle with that{you know anything that can help me with that problem}?
Doing sets with 8 reps won't make you as strong as can be. You've gotta lower the reps, no offence to Big Vince.
-Zulu
Big V
12-31-2001, 07:33 AM
What exersices do you need to know? Zulu, accually reps of 8+ do help you gain strength. They assist in building with things lifts like Bench, Dead, Squat. You use weight to the point of exhaustion almost and the auxiliary lifts gives individual muscles work. Like Bench will work you chest,tris,bis(yes, bis in the way I learned), and front delts. The reps of 8 just work it more. OS the reps of 8 are just follow ups. Powerlifting is much different from Bodybuilding and oh yeah I'm not Big Vince from the Steriod Board. Just Big V.
"Zulu, accually reps of 8+ do help you gain strength. They assist in building with things lifts like Bench, Dead, Squat. "
No disagreement from me on that.... however: Where is the max effort for Bench and Squat? Where is the speed work? WTF are you doing with leg curls and lat pull downs? That's ****ing BS if you want to get stronger.
"Like Bench will work you chest,tris,bis(yes, bis in the way I learned), a"
You probably mean: lats, chest, tris, shoulders, right?
"ups. Powerlifting is much different from Bodybuilding"
I understand this, but you don't. Find me ANY powerlifter that does lat pulldowns and 3 sets of 8 reps on the BP.....
-Zulu
Big V
12-31-2001, 05:06 PM
Well I've done it and worked awsome for me and a lot of other guys on my football team. Different ways of training I guess.
It probably works, but there's better. :)
-Zulu
gibbs_6
01-02-2002, 10:19 PM
In powerlifting we do 3 sets of 5 heavy or have done 3 sets of 4 reps then 3 then 2 on bench if that shows anything and we also superset with lat pulldowns.