Hey everyone out there.
Since football ended about 10 weeks ago, I've been doing GOMAD with the following schedule. I currently bench 155 max, and squat 205 max. I weighed 130 at the end of football, and now weigh 152.
Monday: 45 plate curls with resistance,45 plate military press with resistance, 45 plate upright rows with resistance, 45 plate triceps with resistance....10 reps each time, x5, then bench press going 10-8-6-4-3-3-3-1,
Tuesday: 6 lunges up and down gym court holding 45 above head, 10-8-6-4-3-3-3-1 squats, 10 reps of leg press x5, 3 sets of 10 reps of straight leg dead lifts
Wednesday: Abs, Agility, rest....no set routine yet. Really depends what I'm feeling.
Thursday: Same as Monday
Friday:Same as Tuesday
Saturday: Rest, or catch up if I missed a day
Sunday: Same as Saturday.
I'm gonna start doing dead lifts and power clings this upcoming week, haven't been doing them because of a small shoulder injury lately. I think I actual need a new schedule cause this is just from what the football coaches in the weight room have been telling me. So do you guys think I need a whole new plan, and if so can you recommend one? Thanks!
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Results 1 to 5 of 5
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01-10-2014, 10:33 PM #1Registered User
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Best Workout Plan for Highschool Freshman Linebacker
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01-11-2014, 08:38 AM #2Registered User
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Lb ehh? sound's like you like to hit! First off, good progress! I did GOMAD for a bit but realized there were better ways just as simple/easy. Make sure you are getting a lot of carbs as well; protein is a no-brainer. Your program looks decent. I would try to incorporate front squats. I alternate back and front squat days. Great athletic movement. Keep up the good work! I am training right now to get ready for D1 football next year, also a LB!
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01-11-2014, 11:15 PM #3Registered User
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nice
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01-12-2014, 03:12 PM #4Registered User
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Nice, there's some of my junior teamates that can't do this. Good Luck working this off-season .
B:300 S:405 D:485
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01-12-2014, 04:35 PM #5Registered User
- Join Date: Oct 2013
- Location: Chicago, Illinois, United States
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I would try to fit movements and exercises that can help you build acceleration to help deliver hits to the rb/fb at the line of scrimmage such as sleds, hill sprints, and/or parachutes. Power cleans and hang cleans are also common in high school football programs to build overall explosiveness, so I'd recommend looking into those as well.
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