Football Bulking/Speed Workout

[KellerLB]

For linebacker you should bulk and but still do cardio and by cardio I mean sprints... Sprint/Break/Sprint/Break/Sprint/Break... Do Plyos (weighted lunge jumps, Tuck Jumps, Squat Jumps, As, Bs, Skips for height, skips for length, Skipping rope) and work out (3 times a week)


Day 1:
5x5 Speed Squats (Explode up)
5x5 Deadlift
5x5 Bench Press
3 Sets of ABs (weighted)
3 Sets of Dips

Day 2:
5x5 Deadlift
5x5 Power Cleans
5x5 Bench Press
5x5 Pendlay Rows
3 sets of Abs (weighted)

Day 3:
5x5 Regular Squats
5x5 Deadlift
5x5 Bench Press
3 sets of pullups
3 sets of dips

Example:
Monday = Day 1
Tuesday = Plyos
Wed = Day 2
Thurs = Cardio Sprints
Fri = Day 3
Sat = Plyos
Sun = Cardio Sprints (or off day)

Eat lots of carbs find your BMR times by 1.7 and add 500 for your calories and lots and lots of protein

[olinerules87]

i wouldn't deadlift 3 tiems a week. change one to romanian deadlifts and one to glut ham raises (or good mornings)

[remix26]

instead of deadlifting 3x a week, do squats 3x a week. cleans 2x and deadlift once or twice. if you do deads twice, do 1 as stiff leg.

[KellerLB]

I heard deads were fine 3x a week but do squats twice so but yeah modify by your standards thats what i do

[carl.c]

Kellelb: Where did you get this work out from.. It looks like a college level orkout.

[KellerLB]

its basically a combo of some rippetoes and 5x5 i've seen in the past little while that i started

[KellerLB]

i wouldn't deadlift 3 tiems a week. change one to romanian deadlifts and one to glut ham raises (or good mornings)

gj neggin me for postin it twice for 2 different things bud

[watchandsee23]

Don't post up a routine for people to do if you don't knoww hat you are doing. Lots of guys on here are lost already but this is makin it worse....

[Ben76]

agility drills are more important than sprints, yet you don't even include them? LMAO.

[Mr.MAXX]

For linebacker you should bulk and but still do cardio and by cardio I mean sprints...

That's an oxymoron.....sprints are a completely separate type of training--it is not a type of cardio work!