Critique My Football Workout

[Peaked]

Here is my plan for this Football season. Critique it for me and add in some olympic lifts for me.

Football Strength Training
Day #1: On
Day #2: On
Day #3: Off
Day #4: On
Day #5: On
Day #6: Off
Day #7: Off
Day #8: Repeat

Monday: Back, Delts, Abs
Clean 3x 30, 20, 10
Deadlifts 4x 10, 8, 6, 4
Bent-Over Rows 4x 10, 8, 6, 4
Close-Grip Pulldown 3x 10, 8, 6
Push Press 3x 30, 20, 10
Military Press 4x 10 8, 6, 4
Front Raises 3x 10, 8, 6
Side Laterals 3x 10, 8, 6
Weight Sit-ups 3x 15, 12, 10
Oblique Crunch 3x 20, 20, 20

Tuesday: Thighs, Traps, Abs
Squats 3x 30, 20, 10
Squats 4x 10, 8, 6, 4
Hamstring Curls 4x 10, 8, 6, 4
Leg Press or Hack Squat 4x 10, 8, 6, 4
Dumbbell Shrugs 3x 12, 12, 12
Weighted Sit-ups 3x 15, 12, 10
Oblique Crunch 3x 20, 20, 20

Wednesday: Off

Thursday: Chest, Calves, Abs
Bench Press 3x 30, 20, 10
Dumbbell Press 4x 10, 8, 6, 4
Incline Dumbbell Press 4x 10, 8, 6, 4
Flies 3x 10, 8, 6
Seated Calf Raises 4x 30, 15, 10, 6
Calve Presses 4x 30, 15, 10, 6
Weighted Sit-ups 3x 15, 12, 10
Oblique Crunch 3x 20, 20, 20

Friday: Biceps, Triceps, Abs
Barbell Curls 5x 15, 10, 8, 6, 4
Preacher Curls 4x 10, 8, 6
High Pulley Curls 3x 15, 12, 10
French Press 5x 15, 10, 8, 6, 4
Close-Grip Press 4x 10, 8, 6, 4
Weighted Dips 3x 8, 6, 4
Weighted Sit-Ups 3x 15, 12, 10
Oblique Crunch 3x 20, 20, 20

Set Ranges
Monday Sets: 33 Sets
Tuesday Sets: 24 Sets
Thursday Sets: 28 Sets
Friday: 30 Sets

Relatively high Volume, basic Strength/Hypertrophy rep ranges.
Stretch after workouts for 10-15 minutes.

[Madcow2]

I think you'd do well to see what was suggested to this person for off-season football and the links provided: http://www.elitefitness.com/forum/sh...d.php?t=410582

Considering his coach's program was kind of crapped on for sets of 10, you might rethink your sets of 30.

In regards to the olympic lifts - going over 6 reps is really not optimal and is generally avoided like the plague (i.e. do more sets if you want to get all that work). As musculature begins to fatigue technique breaks down and you start practicing bad technique and increasing the chance for injury. BTW - I'm decently familiar with the clean and snatch and not some yahoo BBer just spouting garbage.

[trail of dead]

I think you would be better following something like this.

http://www.t-nation.com/findArticle....ticle=311west2

[Peaked]

I think you would be better following something like this.

http://www.t-nation.com/findArticle....ticle=311west2

Link doesn't work.

I don't want to follow some program you guys give me. I know what works for me and this program fits me. I don't want to follow some random program that some people don't respond to.

Please don't post anymore links, this program I posted works for me. I just need to add some olympic lifts to it.

[trail of dead]

Link doesn't work.

I don't want to follow some program you guys give me. I know what works for me and this program fits me. I don't want to follow some random program that some people don't respond to.

Please don't post anymore links, this program I posted works for me. I just need to add some olympic lifts to it.

Then why did you make this post? Go right ahead and do over 100 sets a week. How can you call it a random training program when you didn't even look at it yet. It's made by Joe DeFranco and it has helped many athletes, including football players. You are doing tons of useless exercises for arms and other body parts which have no carry over into athletics. Good luck.

[Madcow2]

Link doesn't work.

I don't want to follow some program you guys give me. I know what works for me and this program fits me. I don't want to follow some random program that some people don't respond to.

Please don't post anymore links, this program I posted works for me. I just need to add some olympic lifts to it.

Then add them. You already have the clean in there for sets of 30 - not exactly what I'd consider a banner start. Good lifts to build power and explosion are clean, snatch, high pulls, clean/snatch pulls, power shrugs, jerks, push press, etc...

Having seen a lot of football strength programs in my time at various levels from high school through D1 and Pro, if this is what works best for you, you are significantly different than most football players or humans in general. I honestly think you are the only one that can integrate them to your satisfaction.

[Mark Cotton]

just curious about a few things...........your age? the position you will play?

no box squats?

[Peaked]

just curious about a few things...........your age? the position you will play?

no box squats?

19, G or T

No Box Squats.

[kingcarlos]

u can either do powerlifting on a misc day or u can add them to one of ur session, hich i dont think is gd becuz u r training alot already. like madcow said, cleaning for 30 reps isnt juz the way to go. u wont be able to lift heavier even if u clean so much. having 4 sets of 4 reps for cleaning will be gd enough

[ffloyd]

I like all those lifts and school gym type exercizes. I can hardly help admiring you for the dedication, but I agree with the others about the iron exercizes. They help a lot to break down and rebuild new muscle. If you really want to lift then add some iron.

[all pro]

you don't need all that Bill Starr ONLY THE STRONGEST SHALL SURVIVE you can get it from ironminds
power clean bench press squats 5x5 3x per week heavy light medium
that's all there is to it I have alot of other programs based on this but if you havent been lifting for at least a year Starrs program will work just fine

[Madcow2]

but if you havent been lifting for at least a year Starrs program will work just fine

You do realize the guy has more than one program? He coached at the Pro and Collegiate levels and held OL and PL records - generally it takes a lot more than a year of training to reach these levels. Probably the most successful strength coach and very influential. If you wonder where some of the influence came from in WSB's use of goodmornings and assistance work to improve the dead this would also be him. You'll find many of his articles reprinted in Milo. It's not as if he made only one program in his lifetime and it worked well only for beginners (which takes about no talent) - you'll find variants of his templates and training still being used very successfully by elite athletes today.

[all pro]

I did say I have a lot of other programs based on this

[trail of dead]

you don't need all that Bill Starr ONLY THE STRONGEST SHALL SURVIVE you can get it from ironminds
power clean bench press squats 5x5 3x per week heavy light medium
that's all there is to it I have alot of other programs based on this but if you havent been lifting for at least a year Starrs program will work just fine

Don't even try. He knows what works for him, not that his program translates well at all to football, but he doesn't seem to care.

[Madcow2]

I did say I have a lot of other programs based on this

So much for my reading comprehension then.