Legit Off-season Program?

[RedEnvy11]

I'm attempting to create a program that involves Sprinting,Conditioning and lifting...it's a mixture of the LSU and Clemson Workout mixed with Running

Monday-
Bench Press 5x5
Push Ups(with weighted vest)3x15
Chin ups 3x10
DB Lateral Raises 2x10
Ab Circuit 5x20
Weighted Sit-ups 3x15...
Barbell Curls-5x10

Running-Sprint
Set 1-4x40(15 sec rest)..1 minute rest
Set 2-4x40(15 sec rest)..1 min rest
Set 3-4x40(15 sec rest)...1 min rest



Tuesday-Just Running...
Agility Day..consisting of various agility circuits


Wednesday-
Squat-2x5,3x3
Hang Clean 2x5 3x3-(not exceeding over 60 percent of max)
Step Ups 4x5
Rev. Hyper-3x10
Leg Curl 3x10
Ab Circuit-5x20
Weighted Sit Up 3x15

No Running

Thursday-

Incline Bench-4x5
Dips-10x8
Chin ups-5x8
Military press-3x8
Hammer Curls 5x8

Running:10x110/walk-back recovery; 10xHalf-Gassers [width of field]/ 60 sec rest


Friday-

Deadlifts-5x5
Power Clean 5x3
Shrugs 3x10
Weighted Sit-ups 3x15
Ab Circuit 5x20

Running-20 min jog


SAT and SUN OFF...Thoughts?

Supplements:Animal Pak Multi-vitamin,Muscle Milk

[nick115]

well im guessing this is for football. one thing i dont understand is why people want to deadlift for football. i mean its a great lift but if your gonna power clean/hang clean which is a great football exercise you probably shouldnt deadlift. not to mention the fact that deadlift isnt really the most explosive move. so i personally would take out the deadlifts and add more clean work

[Vermonta]

Put powercleans before deadlifts. You're olympic lifts should always be first when you're freshest.

[RAW87]

well im guessing this is for football. one thing i dont understand is why people want to deadlift for football. i mean its a great lift but if your gonna power clean/hang clean which is a great football exercise you probably shouldnt deadlift. not to mention the fact that deadlift isnt really the most explosive move. so i personally would take out the deadlifts and add more clean work

very good point. almost no football program has deads, but like you said, Power cleans.

The big 3 in football are bench, squat, and clean. Thats what you'll always get tested on.

[dgcoats]

well im guessing this is for football. one thing i dont understand is why people want to deadlift for football. i mean its a great lift but if your gonna power clean/hang clean which is a great football exercise you probably shouldnt deadlift. not to mention the fact that deadlift isnt really the most explosive move. so i personally would take out the deadlifts and add more clean work

Neither bench nor squat are "explosive" lifts. Deadlift is a strength and mass builder, and I see no reason for it to be excluded from any workout program.

[Vermonta]

Neither bench nor squat are "explosive" lifts. Deadlift is a strength and mass builder, and I see no reason for it to be excluded from any workout program.

I fully agree. My back would not be what it is without deads and the strength that comes from deadlifts is unmatched by anything else for backs.

[CaptainGorgeous]

Neither bench nor squat are "explosive" lifts. Deadlift is a strength and mass builder, and I see no reason for it to be excluded from any workout program.

I can't do deads and cleans the same day. If the same goes for other people, it seems pretty clear why deads would be excluded in some cases. I'm not saying that it's not a great movement, but certain athletes have specific priorities.

[nick115]

i personally find bench and squat much more explosive than deadlifts but maybe thats just me. also i was getting to the point the power cleans are much more effective for a football player than deadlifts. plus doing deads and cleans on the same day would just be asking for a lower back injury. if your do decided to do deadlifts however make sure you dont do that sumo deadlift crap. feet shoulder with apart would be the best way for football.

[dgcoats]

i personally find bench and squat much more explosive than deadlifts but maybe thats just me. also i was getting to the point the power cleans are much more effective for a football player than deadlifts. plus doing deads and cleans on the same day would just be asking for a lower back injury. if your do decided to do deadlifts however make sure you dont do that sumo deadlift crap. feet shoulder with apart would be the best way for football.

Deadlift and power clean back to back isn't asking for injury: sloppy form while lifting is. If the strain on your back is too much do power clean on leg day and deadlift on back day. Problem solved. I also don't see how sumos would be a bad option for football players.

http://findarticles.com/p/articles/m..._/ai_n28010840

[CaptainGorgeous]

Deadlift and power clean back to back isn't asking for injury: sloppy form while lifting is. If the strain on your back is too much do power clean on leg day and deadlift on back day. Problem solved. I also don't see how sumos would be a bad option for football players.

http://findarticles.com/p/articles/m..._/ai_n28010840

leg day and back day? I don't think we are talking about bodybuilding programs here. Said routine in OP is an upper/lower.

[dgcoats]

leg day and back day? I don't think we are talking about bodybuilding programs here. Said routine in OP is an upper/lower.

Then power clean on lower and deadlift on upper.