Football Weightlifting

[TheInversion]

So I'm currently in my off-season for football and my current program is too much for me and I've been missing a lot of lifts lately and I'm even getting a bit sick which I usually never get.

Current program:

Bench Day
Bench: 5x5
Incline DB Press: 5x5
Flat DB Press: 5x5
Standing OH Press: 5x5

Squat Day
Back Squat: 5x5
Pause Squat: 5x5
Front Squat: 5x5
Box Squat/Lunges: 5x5

Deadlift Day
Deadlift: 5x5
RDL: 5x5
Pause DL: 5x5
Olympic DL/Snatch DL/Sumo DL: 5x5

I do each day 2x a week but I was wondering if I should make 1 day a heavy day and 1 day a higher volume day. Anybody here have any experience or suggestions?

I plan on implementing conditioning once I can handle the lifting and not have it compromised.

All responses will be much appreciated.

[cthomp2727]

40 sets of deadlifts per week? have fun burning out with two months

[DCSpartan]

check out some of Endline Training's posts in this forum about prepping a proper football program.

[Yes-Xplode]

Wayyyy too much man, you can't go that heavy on that many lifts 6 times a week. Look into 5x5, which has a similar rep scheme, but is only Monday, Wednesday, Friday. More exercises does not always equal more results.

[krakkerz]

So I'm currently in my off-season for football and my current program is too much for me and I've been missing a lot of lifts lately and I'm even getting a bit sick which I usually never get.

Current program:

Bench Day
Bench: 5x5
Incline DB Press: 5x5
Flat DB Press: 5x5
Standing OH Press: 5x5

Squat Day
Back Squat: 5x5
Pause Squat: 5x5
Front Squat: 5x5
Box Squat/Lunges: 5x5

Deadlift Day
Deadlift: 5x5
RDL: 5x5
Pause DL: 5x5
Olympic DL/Snatch DL/Sumo DL: 5x5

I do each day 2x a week but I was wondering if I should make 1 day a heavy day and 1 day a higher volume day. Anybody here have any experience or suggestions?

I plan on implementing conditioning once I can handle the lifting and not have it compromised.

All responses will be much appreciated.

There is too much wrong to even begin critiquing. You've entirely missed the point of the 5x5. There are many good pre-arranged programs you can use. As mentioned above, Endline's threads on training for football is a must.

And you don't start conditioning "once I can handle the lifting and not have it compromised." For starters, lifting IS conditioning/GPP. Secondly, your conditioning comes prior to lifting in importance to the game.

[whitecollarcrim]

Seriously for football just have the following:

3x A Week Weights
(5x5 or 5x3)
Squat
Bench
Incline Bench
Power Clean
2 Other Exercises Your Choice Dependent on Position
If you access a hammer and tire do hammers.

2x A Week Cardio
Something like suicides, 21x50, ladder run, tire flipping, interval sprints, hill sprints. Anything to kick your ass.

1x A Week -Random Lifts-
Think the glamour muscles, maybe some plyo work, just some more light but still hitting muscles none the less

^what I did for football in high school, I liked to go:
Mon: Heavy Lifting
Tues: Cardio
Wed: Heavy Lifting
Thurs: Cardio
Fridays: Heavy Lifting
Saturday: Random Lifts

Watch diet of course and get lots of sleep for best results. Serious 8 hours of sleep changes everything.

[jalundah]

What everyone said, lighten the assistance work. If you're going to lift 3 days per week, go full body. You can still break it up into Squat, Bench, and Deadlift days if you want. Go 5x5 or 3x3 on the main lifts of the day, keep everything else 8+.

Make sure you superset what you can. This will add a conditioning compenent within itself. Don't just do a lift, then rest for 3-5 minutes. Stay active.

Don't condition by just doing random cardio jogging or whatnot. Work on sprints, never do any rep longer than 30 seconds, and drop the rest time throughout the program.

EAT & SLEEP.

[LaParkaNE]

daaaaaaaaaamn

[amar654]

What I don't get is why kids who are new thinks they know better than the people that wrote proven programs. Just get on a program that is well known and not going to hurt you like that crap you just posted. We really need to sticky endlines program.