Creating a football workout 2 days a week

[jkhawaja12]

Hello, I have a question about creating a program for football about 2 days a week. So basically what my schedule looks like right now is i can only workout 2 days a week, I need to weigh a lot for football, i am 166 right now, my bench has gone down from 195 to 165, my squat has gone down from 300 to 230, my hang clean has gone down from 160 to 115.

So this was my idea of how my program would look like, kind of like a 5 by 5 workout 2 days a week with 1 day consist of upper body and 1 day of lower body

I also have only 40 minutes to workout also

DAY 1:

Bench - 5x5
Military Press - 5x5
Accessory Exercise
Accessory Exercise

DAY 2:

Squat - 5x5
Hang Clean - 5x5
Accessory Exercise
Accessory Exercise

Let me know what you guys think and feel free to comment of what to change and how to improve this workout

[pmw961]

If you can only train 2x per week, you'll want to hit every body part twice. Try Fierce 5 and add hang cleans to both days. Also, train hang cleans in the 2-3 rep range since they are really for developing peak power, not so much strength.

[sowilson]

Two days per week may work during the season for maintenance but twice a week to build strength for football? In 40 minutes? Not so good. Make the time for WS4SB(version 2 or 3).

[RyanRoberts56]

That's a tight time frame. You need to go full body if you are only going two days a week. Try this

Day 1
Hang clean
Front squat
Bench
Bent over row
Core

Day 2
Power clean/Olympic clean
Back Squat
Incline bench
Shoulder press
Arms

[napson]

The best work out is to do a circuit on both days which will help all your body muscles

[jonmd123]

With my 2-day programs I make sure I'm hitting all my muscle groups twice, but from a different angle, or at least a different variation.

So, my stock template would look like this...


Day 1:

Squat
Vertical Push
Vertical Pull
Unilateral Squat


Day 2:

Deadlift
Horizontal Push
Horizontal Pull
Unilateral Deadlift


You can throw in your core work at the end of either workout, but with only 40 minutes you want to focus on the major lifts. Also, if you want to do Olympic lifts, I would do them before the squat and deadlift.