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  1. #1
    Registered User CookieMonsterr's Avatar
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    Thumbs up University of Florida Football Strengh and Conditioning Program

    http://www.sendspace.com/file/nttv18

    reps are greatly appreciated if you don't already have this on your hard drive
    Last edited by CookieMonsterr; 03-04-2009 at 12:59 PM.
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  2. #2
    Aaron watchandsee23's Avatar
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    Good ****, but don't turn into a rep whore brah....

    EDIT: How do you know its UF's? I see nothing inside it about talking about their team.
    Last edited by watchandsee23; 03-04-2009 at 04:37 PM.
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  3. #3
    Registered User CookieMonsterr's Avatar
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    Thumbs up

    Originally Posted by watchandsee23 View Post
    Good ****, but don't turn into a rep whore brah....
    lol no worries, just trying to help out
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  4. #4
    #33, RB Mad Dog162's Avatar
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    Originally Posted by watchandsee23 View Post
    Good ****, but don't turn into a rep whore brah....

    EDIT: How do you know its UF's? I see nothing inside it about talking about their team.
    Yeah - how is it UFs?
    Molon Labe

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  5. #5
    fokken laanie monatu's Avatar
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    indeed

    thx none the less
    Official Rugby training thread: http://forum.bodybuilding.com/showthread.php?t=107034291
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  6. #6
    Registered User sea11234's Avatar
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    its still a pretty good manual whoever made it
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  7. #7
    Hey You Guuuys!!! Fullback7's Avatar
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    This workout blows in my opinion. It's not UF's. Either way, thanks for the add.
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  8. #8
    Registered User socrates07's Avatar
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    You can see it's UF's weight room in the pictures.

    Doesn't mean it actually is their program, but yeh...
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  9. #9
    Registered User crzipilot's Avatar
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    Pretty sure it's their program. If you go on their web site, go to S&C section, they have an excerpt from there, I think its the philospy of their training. Anyways, I've seen this in other places, and pretty sure it's theirs....
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  10. #10
    PepperyAnguses Insanity247's Avatar
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    Lsu

    in grad school at NOrth Texas i had a classmate from LSU;s 2003 championship team (longsnapper) Problem is i have the manual in an actual book....its good though and 100% authentic...
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  11. #11
    Registered User mgfootball's Avatar
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    Is there anyway you can scan it and then upload.
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  12. #12
    Registered User sea11234's Avatar
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    Originally Posted by Insanity247 View Post
    in grad school at NOrth Texas i had a classmate from LSU;s 2003 championship team (longsnapper) Problem is i have the manual in an actual book....its good though and 100% authentic...
    How many pages is it
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  13. #13
    Registered User crzipilot's Avatar
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    Originally Posted by Fullback7 View Post
    This workout blows in my opinion. It's not UF's. Either way, thanks for the add.


    Strange on the gators home page....you find this, which is the intro to this workout, would think it kinda ties in the workout posted...


    THE UNIVERSITY OF FLORIDA'S
    STRENGTH TRAINING FOR FOOTBALL

    Strength is an important variable as it pertains to football conditioning at the University of Florida. Strength is the basis for all components of physical training. Stronger athletes have an advantage as it pertains to competition, everything else being equal. Strength fits into the equation for power and speed development, agility and quickness, conditioning, and flexibility. Strength training can also help each athlete?s confidence, help minimize injuries, decrease rehabilitation time, and give meaning to the entire team or program.


    Philosophy of Training
    The philosophy of training is based on a precise, year round plan. This plan is well thought out and involves various activities that will develop each individual into the best football player possible. The strength training plan is based on the progressive overload principle. Athletes will improve in strength by slowly and periodically adding resistance to the body. The body adapts to these stresses by becoming stronger.
    Utilizing multi-joint, ground based exercises performed with proper techniques and progressively overloaded will help enable each athlete to gain the needed total body strength to 1) enhance athletic performance, 2) be more resilient to injury, and 3) improve self confidence.
    Strength is the foundation of all other trained components. It is very important to develop a great base of strength training prior to extensive specific training.

    Key Elements of Productive Training:

    Intensity: The prime aspect of a successful training program. In order to achieve goals an athlete must have training passion rather than just getting through the workout.

    Consistency: Remaining consistent throughout a training program, before, during and after workouts. Preparing the body to train with good eating habits, proper rest and recovery as well as training with a high level of intensity day in and day out.

    Accountability: Being accountable to teammates to show up each day with a high level of intensity and mental readiness. Also being accountable to yourself for lack of intensity and poor eating and recovery habits.

    Mental Toughness: Training hard each and every day is not easy, neither is being a champion. In order to reach goals you must be mentally ready to compete each workout and mentally strong enough to push through.

    PRINCIPLES

    Warm-up

    Every strength training workout should be proceeded by a warm-up and stretching session (see warm-up section of this manual). The warm-up should take a minimum of 5 minutes and the athlete should break a sweat. Follow the full stretching program given in this manual.

    Frequency/ Duration

    Post season 3 x week, off season 3-4 x week, pre season 3 x week, in season 2 x week on non-consecutive days. The second strength training workout should be at least 48 hours pre competition. Workout length during the off season should not exceed 1 hour, inseason training may only last 30 minutes. Each major body part should be trained 2-3 x week on non consecutive days, 8-12 exercises per day, 1-3 work sets per exercise, 10-20 total work sets per workout.

    Full range exercise
    Every rep of every exercise should be performed through a full range of motion (all the way up, all the way down). This will strengthen the whole length of the muscle as well as adding functional flexibility.

    Use strict exercise form on all exercises
    Make the muscles do the work. Eliminate all bouncing, arching and throwing the weight. If you have to cheat to perform a rep then the weight is momentarily too heavy. Do not count cheated reps.

    Emphasize the lowering of the weight
    It should take you twice as long to lower a weight as it did to raise it. The same muscle that lifts a weight also lowers it. You can lower approximately 40% more than you can raise so do not waste this part of the exercise.

    Record all workouts
    In order for you to get stronger you must attempt to do more repetitions with a given weight or increase the weight. This must be done on a regular basis for you to achieve results. Recording workouts allows you to challenge yourself and keep progress of your gains, otherwise your training will be haphazard and unproductive.

    How many reps?
    Any repetition range from 5-20 will work well as long as you are consistent in your form and effort. Avoid changing rep ranges too frequently, as this will not allow your body to adapt to a specific stimulus. On the other hand a change in reps may be all you need to break out of a strength plateau.


    How much weight?
    As much weight as possible. The weight used should be heavy enough to make the set very hard but not too heavy where you are unable to reach the goal number without assistance or cheating on a rep.


    How many sets?
    The number of work sets can vary from 1-6. This does not include warm-up sets. We use a wide variety of sets and reps to achieve variety and different adaptations. The key ingredient in each is perfect form and intensity.

    How much time between sets and exercises?
    Rest 1:00-2:00 minutes between sets of the same exercise. Rest between exercises should be minimal but allow enough time to mentally prepare for a maximum effort. Do not waste time chatting or socializing during a workout. This reduces intensity and negates the conditioning effect.

    How many workouts per week?
    Superior results can be obtained from strength training every other day. You may split your workouts into lower and upper body but no more than 4 strength training sessions per week are necessary. Train each part of the body 2 x week. Remember that strength training is only one part of developing the total athlete.

    What exercises and in what order should they perform?
    Perform exercises for the entire body, done in a balanced fashion. An exercise where you ?push? should be complimented with one where you "pull?. In general, you should exercise larger muscle groups before small ones. Perform exercises for the hips, thighs, back, chest and shoulders before working the calves, arms, forearms and grip.

    Warmup Sets
    Listed on the card as ?wup?. To prepare your muscles, tendons, ligaments and mind for intense training it is sometimes necessary to do a few warmup sets. These sets need to be done before a multi joint exercise which is performed early in the workout (ie. Bench Press, Squat, Deadlift), and should prepare you, not tire you out. Progressively add weight to each warmup set and perform between 1-8 reps as needed. The heavier your first work set, the more warmup sets you will need. Example for a squat workout where 405 lbs x 10 is the first work set: 135 lbs x 8, 225 lbs x 5, 275 lbs x 3, 315 lbs x 1, 365 lbs x 1, 405 lbs (work set) x 10.

    Work Sets
    Listed by total # (ie. 20), goal # (ie. 10) or a range # (ie. 8-12). Use a weight which is as heavy as possible to meet your goal, while performing perfect reps. Record only full and perfect reps on your workout card. The rep does not count if it is not performed correctly. Use the particular rep scheme instruction to find your starting weight, calculate the percentage of your estimated one rep max if necessary. Once you satisfy the rule given for that particular scheme increase the resistance in the next workout.

    SET/REP SCHEMES
    The following set/rep schemes will be used during the off-season or pre-season strength training workouts. The specific set/rep scheme for each exercise is listed on the card. If no indication is given, use the heaviest weight possible to complete the given number of reps for each set. The weight may have to be decreased for each additional set in order to achieve the goal number.

    Range Sets (10-15, 8-12, 6-10)
    Perform maximum reps using a weight that the reps achieved fall into the rep range. If two or three sets are required, lower the weight by 10-15% to achieve the reps within the range. Once the top number of reps are achieved on the first set, add 5-10% for the next workout.

    Advanced Techniques
    Use the following techniques immediately after the range sets

    50% Sets: After performing the 1st set to failure, rest 1:30 and use the same weight for a second set. Again perform as many reps as possible; the goal is to complete 50% of the reps achieved on the 1st set.

    Regression Sets: After performing the 1st set to failure, rest 1:30 and reduce the weight by 25%. Again perform as many reps as possible, with the goal being reps achieved in the same range as the 1st set.

    Breakdown Sets: After performing as many reps as possible, immediately reduce the weight by 25% and continue performing reps to failure. Rest should be minimal. With the range sets, perform the breakdown on the last set only.


    Total Rep Sets (40 Total, 20 Total)
    Perform sets of 8-10 reps until the desired total number of reps is achieved. Take 30-40 seconds rest between each set. Once all reps are achieved with a minimum number of sets, add weight.


    Same Weight Sets

    3 x 10, 3 x 6: Use the same weight for all sets. Once all reps are achieved add 5-10% for next workout.

    15/10: Use a weight that 15 is difficult and could not be repeated. Once 15 and 10 are completed add 5-10% for next workout



    CHART PROGRAMS


    The following exercises utilize a chart for progression. The charts enable these exercises to have a consistent progression. For each exercise use an estimated max or find a max with a 5-9 rep max test. Set and rep schemes for all other exercises directly follow.

    Bench Press

    3 x 10 - 4 x 8 - 4 x 6 - 4 x 5 - 5/3/3/3
    Once an estimated max has been found, complete the workouts using that max for the duration. When shown, perform the phase for two weeks before progressing to the next.

    Assault 5
    Once an estimated max is found, complete the first workout using that max. The last set (5+) is as many reps as possible. If all sets are completed, progress the max by 5lb.

    225/185 Max
    If a 225/185 Max is done as a test, it must be done during training. The 225/185 Max can be done on a second upper body day or as a replacement for a bench workout.

    Barbell Incline Press

    10/8/6/4
    Using an estimated max, follow the chart to complete the workout. If a workout is successfully completed progress the max by 5lb for the next week.

    5 x 5
    Reduce the working max by 10-20lbs when changing from 10/8/6/4 to acclimate. When each workout is successfully completed, progress max by 5lbs.

    DB Incline / DB Shoulder Press

    12/10/8 ? 10/8/6
    Using an estimated max, begin with 12/10/8. Keep the same max to complete 10/8/6 the following week. If successfully completed progress max by 5lbs.

    Squat

    3 x 10 - 4 x 8 - 4 x 6 - 4 x 5 - 5/3/3/3
    Once an estimated max has been found, complete the workouts using that max for the duration. When shown, perform the phase for two weeks before progressing to the next.

    8/6/4/2
    Once an estimated max has been found, complete the workout. If the workout is successfully completed progress the max by 5lbs.

    Old School Squat Routine
    This is a work set chart. Use the set of 2 from the previous week as the work set. Try to perform as many perfect reps as possible with the work set. When form begins to falter, IMMEDIATELY rack the weight.


    Strength Training
    Specific Warm-up
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  14. #14
    Hey You Guuuys!!! Fullback7's Avatar
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    Originally Posted by crzipilot View Post
    Strange on the gators home page....you find this, which is the intro to this workout, would think it kinda ties in the workout posted...


    THE UNIVERSITY OF FLORIDA'S
    STRENGTH TRAINING FOR FOOTBALL

    Strength is an important variable as it pertains to football conditioning at the University of Florida. Strength is the basis for all components of physical training. Stronger athletes have an advantage as it pertains to competition, everything else being equal. Strength fits into the equation for power and speed development, agility and quickness, conditioning, and flexibility. Strength training can also help each athlete?s confidence, help minimize injuries, decrease rehabilitation time, and give meaning to the entire team or program.


    Philosophy of Training
    The philosophy of training is based on a precise, year round plan. This plan is well thought out and involves various activities that will develop each individual into the best football player possible. The strength training plan is based on the progressive overload principle. Athletes will improve in strength by slowly and periodically adding resistance to the body. The body adapts to these stresses by becoming stronger.
    Utilizing multi-joint, ground based exercises performed with proper techniques and progressively overloaded will help enable each athlete to gain the needed total body strength to 1) enhance athletic performance, 2) be more resilient to injury, and 3) improve self confidence.
    Strength is the foundation of all other trained components. It is very important to develop a great base of strength training prior to extensive specific training.

    Key Elements of Productive Training:

    Intensity: The prime aspect of a successful training program. In order to achieve goals an athlete must have training passion rather than just getting through the workout.

    Consistency: Remaining consistent throughout a training program, before, during and after workouts. Preparing the body to train with good eating habits, proper rest and recovery as well as training with a high level of intensity day in and day out.

    Accountability: Being accountable to teammates to show up each day with a high level of intensity and mental readiness. Also being accountable to yourself for lack of intensity and poor eating and recovery habits.

    Mental Toughness: Training hard each and every day is not easy, neither is being a champion. In order to reach goals you must be mentally ready to compete each workout and mentally strong enough to push through.

    PRINCIPLES

    Warm-up

    Every strength training workout should be proceeded by a warm-up and stretching session (see warm-up section of this manual). The warm-up should take a minimum of 5 minutes and the athlete should break a sweat. Follow the full stretching program given in this manual.

    Frequency/ Duration

    Post season 3 x week, off season 3-4 x week, pre season 3 x week, in season 2 x week on non-consecutive days. The second strength training workout should be at least 48 hours pre competition. Workout length during the off season should not exceed 1 hour, inseason training may only last 30 minutes. Each major body part should be trained 2-3 x week on non consecutive days, 8-12 exercises per day, 1-3 work sets per exercise, 10-20 total work sets per workout.

    Full range exercise
    Every rep of every exercise should be performed through a full range of motion (all the way up, all the way down). This will strengthen the whole length of the muscle as well as adding functional flexibility.

    Use strict exercise form on all exercises
    Make the muscles do the work. Eliminate all bouncing, arching and throwing the weight. If you have to cheat to perform a rep then the weight is momentarily too heavy. Do not count cheated reps.

    Emphasize the lowering of the weight
    It should take you twice as long to lower a weight as it did to raise it. The same muscle that lifts a weight also lowers it. You can lower approximately 40% more than you can raise so do not waste this part of the exercise.

    Record all workouts
    In order for you to get stronger you must attempt to do more repetitions with a given weight or increase the weight. This must be done on a regular basis for you to achieve results. Recording workouts allows you to challenge yourself and keep progress of your gains, otherwise your training will be haphazard and unproductive.

    How many reps?
    Any repetition range from 5-20 will work well as long as you are consistent in your form and effort. Avoid changing rep ranges too frequently, as this will not allow your body to adapt to a specific stimulus. On the other hand a change in reps may be all you need to break out of a strength plateau.


    How much weight?
    As much weight as possible. The weight used should be heavy enough to make the set very hard but not too heavy where you are unable to reach the goal number without assistance or cheating on a rep.


    How many sets?
    The number of work sets can vary from 1-6. This does not include warm-up sets. We use a wide variety of sets and reps to achieve variety and different adaptations. The key ingredient in each is perfect form and intensity.

    How much time between sets and exercises?
    Rest 1:00-2:00 minutes between sets of the same exercise. Rest between exercises should be minimal but allow enough time to mentally prepare for a maximum effort. Do not waste time chatting or socializing during a workout. This reduces intensity and negates the conditioning effect.

    How many workouts per week?
    Superior results can be obtained from strength training every other day. You may split your workouts into lower and upper body but no more than 4 strength training sessions per week are necessary. Train each part of the body 2 x week. Remember that strength training is only one part of developing the total athlete.

    What exercises and in what order should they perform?
    Perform exercises for the entire body, done in a balanced fashion. An exercise where you ?push? should be complimented with one where you "pull?. In general, you should exercise larger muscle groups before small ones. Perform exercises for the hips, thighs, back, chest and shoulders before working the calves, arms, forearms and grip.

    Warmup Sets
    Listed on the card as ?wup?. To prepare your muscles, tendons, ligaments and mind for intense training it is sometimes necessary to do a few warmup sets. These sets need to be done before a multi joint exercise which is performed early in the workout (ie. Bench Press, Squat, Deadlift), and should prepare you, not tire you out. Progressively add weight to each warmup set and perform between 1-8 reps as needed. The heavier your first work set, the more warmup sets you will need. Example for a squat workout where 405 lbs x 10 is the first work set: 135 lbs x 8, 225 lbs x 5, 275 lbs x 3, 315 lbs x 1, 365 lbs x 1, 405 lbs (work set) x 10.

    Work Sets
    Listed by total # (ie. 20), goal # (ie. 10) or a range # (ie. 8-12). Use a weight which is as heavy as possible to meet your goal, while performing perfect reps. Record only full and perfect reps on your workout card. The rep does not count if it is not performed correctly. Use the particular rep scheme instruction to find your starting weight, calculate the percentage of your estimated one rep max if necessary. Once you satisfy the rule given for that particular scheme increase the resistance in the next workout.

    SET/REP SCHEMES
    The following set/rep schemes will be used during the off-season or pre-season strength training workouts. The specific set/rep scheme for each exercise is listed on the card. If no indication is given, use the heaviest weight possible to complete the given number of reps for each set. The weight may have to be decreased for each additional set in order to achieve the goal number.

    Range Sets (10-15, 8-12, 6-10)
    Perform maximum reps using a weight that the reps achieved fall into the rep range. If two or three sets are required, lower the weight by 10-15% to achieve the reps within the range. Once the top number of reps are achieved on the first set, add 5-10% for the next workout.

    Advanced Techniques
    Use the following techniques immediately after the range sets

    50% Sets: After performing the 1st set to failure, rest 1:30 and use the same weight for a second set. Again perform as many reps as possible; the goal is to complete 50% of the reps achieved on the 1st set.

    Regression Sets: After performing the 1st set to failure, rest 1:30 and reduce the weight by 25%. Again perform as many reps as possible, with the goal being reps achieved in the same range as the 1st set.

    Breakdown Sets: After performing as many reps as possible, immediately reduce the weight by 25% and continue performing reps to failure. Rest should be minimal. With the range sets, perform the breakdown on the last set only.


    Total Rep Sets (40 Total, 20 Total)
    Perform sets of 8-10 reps until the desired total number of reps is achieved. Take 30-40 seconds rest between each set. Once all reps are achieved with a minimum number of sets, add weight.


    Same Weight Sets

    3 x 10, 3 x 6: Use the same weight for all sets. Once all reps are achieved add 5-10% for next workout.

    15/10: Use a weight that 15 is difficult and could not be repeated. Once 15 and 10 are completed add 5-10% for next workout



    CHART PROGRAMS


    The following exercises utilize a chart for progression. The charts enable these exercises to have a consistent progression. For each exercise use an estimated max or find a max with a 5-9 rep max test. Set and rep schemes for all other exercises directly follow.

    Bench Press

    3 x 10 - 4 x 8 - 4 x 6 - 4 x 5 - 5/3/3/3
    Once an estimated max has been found, complete the workouts using that max for the duration. When shown, perform the phase for two weeks before progressing to the next.

    Assault 5
    Once an estimated max is found, complete the first workout using that max. The last set (5+) is as many reps as possible. If all sets are completed, progress the max by 5lb.

    225/185 Max
    If a 225/185 Max is done as a test, it must be done during training. The 225/185 Max can be done on a second upper body day or as a replacement for a bench workout.

    Barbell Incline Press

    10/8/6/4
    Using an estimated max, follow the chart to complete the workout. If a workout is successfully completed progress the max by 5lb for the next week.

    5 x 5
    Reduce the working max by 10-20lbs when changing from 10/8/6/4 to acclimate. When each workout is successfully completed, progress max by 5lbs.

    DB Incline / DB Shoulder Press

    12/10/8 ? 10/8/6
    Using an estimated max, begin with 12/10/8. Keep the same max to complete 10/8/6 the following week. If successfully completed progress max by 5lbs.

    Squat

    3 x 10 - 4 x 8 - 4 x 6 - 4 x 5 - 5/3/3/3
    Once an estimated max has been found, complete the workouts using that max for the duration. When shown, perform the phase for two weeks before progressing to the next.

    8/6/4/2
    Once an estimated max has been found, complete the workout. If the workout is successfully completed progress the max by 5lbs.

    Old School Squat Routine
    This is a work set chart. Use the set of 2 from the previous week as the work set. Try to perform as many perfect reps as possible with the work set. When form begins to falter, IMMEDIATELY rack the weight.


    Strength Training
    Specific Warm-up


    That's not on the gators home page (unless you can link), and that's not what the average Florida Gator player routine looks like. I've seen enough of their actual routines, and listened to a few interviews with Mickey Marotti to know that isn't his philosophy. Who know maybe, I am somehow wrong and he has changed his stance on everything though. I still think it blows though.
    Last edited by Fullback7; 03-06-2009 at 04:56 PM.
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    http://www.coachurbanmeyer.com/index2.php

    Ok from that link, you have to mouse over "life as a gator" at the top, then click on the "conditioning" link, and up pops a page, that has all the info in a scroll box, next to Mickey Marotti's pic? dunno

    Can also get to that link via gatorzone.com just have to click on urbanmeyer link.

    Is it the gators workout??? Dunno, have seen it elsewhere advertised as such. It's on their website (at least the beginning of it) Think there was another excerpt on strengthcoach or maybe stack, dunno. Could be a diversion and just posted on the website, or maybe an old workout....but it is there...
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  16. #16
    Hey You Guuuys!!! Fullback7's Avatar
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    Originally Posted by crzipilot View Post
    http://www.coachurbanmeyer.com/index2.php

    Ok from that link, you have to mouse over "life as a gator" at the top, then click on the "conditioning" link, and up pops a page, that has all the info in a scroll box, next to Mickey Marotti's pic? dunno

    Can also get to that link via gatorzone.com just have to click on urbanmeyer link.

    Is it the gators workout??? Dunno, have seen it elsewhere advertised as such. It's on their website (at least the beginning of it) Think there was another excerpt on strengthcoach or maybe stack, dunno. Could be a diversion and just posted on the website, or maybe an old workout....but it is there...
    It's just that a lot of stuff I have listened to him say is a little contradictory to what is on there. I don't know. Maybe it is, maybe it isn't UF's. It could be an old piece of a workout.
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    fokken laanie monatu's Avatar
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    Originally Posted by Fullback7 View Post
    That's not on the gators home page (unless you can link), and that's not what the average Florida Gator player routine looks like. I've seen enough of their actual routines, and listened to a few interviews with Mickey Marotti to know that isn't his philosophy. Who know maybe, I am somehow wrong and he has changed his stance on everything though. I still think it blows though.
    How come you think it blows fullback? It certainly doesn't look anything special but was just wondering which bits of it seem **** to you?
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    Registered User crzipilot's Avatar
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    Agreed, i think I was simply stating that it seems it did come from UF. Only way to tell if it's their current workout, would be to ask a current player or the S/C dept.....
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    Just started this workout and on my second week second upper body workout tommorow. Some numbers and reps are up but i think bcuz its early, it was mostly because wrong weights used first week and body adjusted to extra reps then i normally do.
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    how is it going so far 4 u
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    Originally Posted by AssassinCrazy View Post
    how is it going so far 4 u
    A quick background on myself so you can relate or not.
    Working out for 6 years maybe 3-4 months solid a year.
    did p90x from Dec to february of 2009-2010. didnt work out again until 1st of november this year and that was mostly heavy weight light sets with all chest and tricep work 2 days a week.


    OK so now,

    Tri's/Bi's/traps are bigger then ever and more toned then ever.
    Chest/lats are more toned then ever
    just started legs this week and started workout last week.

    It's hard to say if thats exactly what it was since i have only done 3 upper body workouts so far, but I can tell you, I did less same muscle exercises on the workout, and was more sore then ever. This is legit stuff for sure.
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    Went up 2 reps on bench in 3 weeks wowzers legit stuff.


    But anyway I messed up the reps bcuz i didnt notice the week the reps changed. I did first workout this week (third week) and it was supposed to be different reps on most the exercises. Should I do the week 1-2 reps again and start next week as week 3, or just finish this week with week 3 reps? thanks
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    Rugger w/ a throwing prob xxtwistedxx's Avatar
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    looked at some of the workout and thought 'meh'. It seems ok for a beginner. I'm on my phone so ill try and check more of it out later. Might find something useful I can swipe.
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    Originally Posted by xxtwistedxx View Post
    looked at some of the workout and thought 'meh'. It seems ok for a beginner. I'm on my phone so ill try and check more of it out later. Might find something useful I can swipe.
    Its worked pretty decent for me, and ive been in 4 WL classes in high school and summer football and personal trainer.

    Have gotten bigger and stomach is toning up. every weight has gone up 2+ reps or 10 lbs in 2 weeks and 1 workout.
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    Registered User jvallstar36's Avatar
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    I HIGHLY HIGHLY HIGHLY Recommend this workout. I am halfway (5 weeks) through the workout and all my weights have gone up 30+ lbs. Chest is bulging out of my medium tank tops and is hard to get off, while my waist has gotten smaller. Chest is rock solid, Shoulders are getting good shape, back is getting muscular, biceps bulging, triceps toning, legs tightning, traps raising, lats winging. gonna finish final 5 weeks, get final maxes, then do first month p90x to tone up a little more, bcuz I have not done cardio in awhile, bcuz im in school and dont have time to workout, and hw.
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    On this workout, the pre-season is upper/lower/total. what would that do (muscle gain, tone, endurance, mass gain, etc.) to my body compared to the off-season of upper/lower upper/lower split? Thanks!
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    Sick Sick workout. Max was 265 before and that was with wup of 135x5 and 225x1, Finished this workout doing the 5, 3 ,3, 3 with 225, 250, 260, 275.
    went from 225x5 to 225x11
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    how come hang or power cleans arent on their workout?
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    [QUOTE=jvallstar36;629123343]On this workout, the pre-season is upper/lower/total. what would that do (muscle gain, tone, endurance, mass gain, etc.) to my body compared to the off-season of upper/lower upper/lower split? Thanks![/QU

    Are you using the 4 day spilt or the 3 day splilt?
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  30. #30
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    [QUOTE=DoubleDee12;637908053]
    Originally Posted by jvallstar36 View Post
    On this workout, the pre-season is upper/lower/total. what would that do (muscle gain, tone, endurance, mass gain, etc.) to my body compared to the off-season of upper/lower upper/lower split? Thanks![/QU

    Are you using the 4 day spilt or the 3 day splilt?

    Here is worksheets I made for them.

    I accidently saved over book2, so you will have to change it from book2(2). Everything should be the same just different reps, add dips, and different sets. Same exercises.

    I changed leg presses to squats and some other minor stuff but overall, thats it. If you have any questions let me know.
    Attached Files
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