Monday:
Back Squat - 5x3
Hang Clean - 3x6
Good Morning - 3x6
Front Squat - 3x6
Wednesday:
Bench Press - 5x3
Military Press - 3x5
Close Grip Bench - 3x5
Bent Row - 3x6
Lying Triceps Extension - 3x5
Friday:
Power Clean - 3x5
High Pulls - 3x5
Power Shrug - 4x10
Standing Calf Raises - 4x12
It's way 2 cold outside so i was thinking of doing Cardio on a stationary bike but does that even help u get faster? because if not i wont even bother doing it and ill join the track team or something
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Results 1 to 6 of 6
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11-23-2006, 09:58 AM #1Motivated as Fuk
- Join Date: Aug 2006
- Location: basement aka the lab
- Posts: 3,193
- Rep Power: 1933
is this good 4 a off-season football workout?
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11-23-2006, 10:09 AM #2Registered User
- Join Date: Sep 2006
- Location: Ohio
- Age: 36
- Posts: 602
- Rep Power: 215
add in speed development/plyo's and possibly jerks and snatches
but overall it looks pretty good
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11-23-2006, 10:11 AM #3Registered User
- Join Date: Sep 2006
- Location: Ohio
- Age: 36
- Posts: 602
- Rep Power: 215
add chins as well
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11-23-2006, 10:29 AM #4Motivated as Fuk
- Join Date: Aug 2006
- Location: basement aka the lab
- Posts: 3,193
- Rep Power: 1933
that good 2 know i been doing this 4 about 2 weeks now and i feel like im gettin a bit stronger
it said something about taking a week off and seeing how it's thanksgiving i thought this would be the perfect time 2 do that
and also from week 5-12 of this program it's says something about "speed lifting" how 2 take half my 1 rep and do the exercises from there im not sure wat this means do u have any info on it? here's the exercises
Monday - Lower Body Strength
Parallel Box Squat - work up to a 1RM over about 7 sets
Stiff Legged Deadlift - 4x5
Glute-Ham Raise - 3x10
Hanging Leg Raises - 3x10
Tuesday - Upper Body Strength
Bench Press - work up to a 3RM over about 7 sets
Close Grip Bench Press - 3x5
Military Press - 3x5
Bent Rows - 3x5
Shrug - 2x10
Thursday - Lower Body Speed
Speed Box Squats - 8x2
Good Morning - 3x10
Front Squat - 3x8
Decline Crunch - 3x12
Cable Crunch - 3x10
Friday - Upper Body Speed
Speed Bench - 9x3
Incline Bench Press - 3x10
Pulley Pressdowns - 3x8
Lateral Raises - 3x10
Bent Lateral Raises - 3x10
and then the plyometrics
Depth Jump - 4x10
Ricochets - 3x20
Low Lateral Hurdle Jump - 3x10
Chest Pass - 3x10
Side Throw - 2x10
^ if i can even find somebody 2 do the last 2 exercises with
it's increases over time in the program is this good?
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11-23-2006, 10:50 AM #5Motivated as Fuk
- Join Date: Aug 2006
- Location: basement aka the lab
- Posts: 3,193
- Rep Power: 1933
bump...........
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11-23-2006, 11:10 AM #6Motivated as Fuk
- Join Date: Aug 2006
- Location: basement aka the lab
- Posts: 3,193
- Rep Power: 1933
anybody know?
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