Hey, thanks to you guys i realized that i needed to change my lifting and eating routine, bad...so i did, i took all your advice and want to see if this is more along the line of what everyone thinks will be best for me.
Lifting:
Monday:
Snatch Squat: 3X10
Bench: 5X5
Squat: 5X5
Incline DB Press: 5X5
Skullcrusher/close grip superset: 3X10
Lunges: 5X5
Wall sits: 3 3 min sets
Tuesday:
Snatch Squat: 3X10
Hang Cleans: 5X5
Deadlift: 5X5
Military Press: 5X5
Lat Pull: 5X5
Shrugs: 5X5
Hammer Curls: 5x5
Wednesday:
Core work:
Anything and everything...sit ups, russian twists, back extentions, crunches, medicine ball work, all that jazz
Conditioning:
Run stairs
Sprints:
4X200
4X100
4X60
Pro agility: 5 or 10 times
*Repeat*
Sunday's off
Eating:
Same as before, just more water and more calories, and one more shake a day
Supplimentation:
NOX CG-3
XTest
XNGF (Natual Growth Factor)
NitroTec Hardcore Protien Shakes
Animal Pak
Fish Oil Pills
So what do you guys think?
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Results 1 to 6 of 6
Thread: New Football Training Routine
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04-03-2007, 12:11 PM #1Registered User
- Join Date: Mar 2007
- Location: Colorado, United States
- Age: 36
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New Football Training Routine
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04-03-2007, 12:43 PM #2Registered User
- Join Date: Dec 2006
- Age: 33
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Horrible. You pretty much do some form of heavy duty leg work every day except sunday. Wednesdays and Saturdays you do all that running and stairs work and the other days your doing snatch squats and regular squats.
6'1'' about 230 pounds
March 2009 stats------------March 2010 stats
Bench 185x4-----------------Bench 250x2
Front Squat 165x5------------Front Squat 235x3
Deadlift 365x1----------------Deadlift 465x1
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04-03-2007, 12:54 PM #3Registered User
- Join Date: Mar 2007
- Location: Colorado, United States
- Age: 36
- Posts: 16
- Rep Power: 0
do you know what snatch squats are???? they are a strech not a lift
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04-03-2007, 01:43 PM #4Registered User
- Join Date: Oct 2006
- Age: 31
- Posts: 383
- Rep Power: 219
I think he means overhead squats.
there's too much volume. search bb.com for a good off season program. or just comment my bodyspace and I'll send you a link. If you want to use 5x5 you hafto stick to about 3 exercises with it.
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04-03-2007, 01:46 PM #5One of the guys.
- Join Date: Jan 2005
- Location: South Carolina, United States
- Age: 34
- Posts: 658
- Rep Power: 419
A few things...
1. Snatch Squats are a lift...but if you're using them as a stretch then that's fine. I like that idea.
2. 6 days straight is going to kill you, I don't care if you are taking Testosterone Boosters or whatnot. Especially with 5x5.
3. I suggest this....
2 Ideas...
Either do M-W-F
Monday:
Snatch Squat: 3X10
Bench: 5X5
Squat: 5X5
Incline DB Press: 5X5
Chin-ups: 3x10
Tuesday: off
Wednesday: Running work
Thursday: off
Friday:
Snatch Squat: 3X10
Hang Cleans: 5X3
Deadlift: 5X5
Military Press: 5X5
Dips: 3x10
Saturday: off
Sunday: off
*you could probably add another, less intense running day on saturday...
OR
Monday: Lift
Tuesday: Speed Work
Wednesday: Lift
Thursday: Agility Work
Friday: Lift
Saturday: Off
Sunday: Off
only thing with this is if you start to feel sluggish take a deload week. it's going to be a good bit of volume but nearly as much as you had originally planned. I prefer the first idea though...Last edited by frobro; 04-03-2007 at 01:51 PM.
Effort.
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04-03-2007, 01:52 PM #6Oops back to cutting
- Join Date: Nov 2006
- Location: Tennessee, United States
- Age: 39
- Posts: 5,433
- Rep Power: 30126
Your new workout looks much, much better than before. I'd still make slight tweaks. The main one I would do would be to basically move it to what we do, Monday and Thursday hit your Chest/Tris/Shoulders + Oly lifts, and then Tuesday and Friday hit your Legs/Back/Bis. That way you won't hit the same muscle groups two days in a row, it will help out a lot I think.
U.S. Army Veteran
B.A. Kinesiology
Powerlifting Log: https://forum.bodybuilding.com/showthread.php?t=175783781
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