Youngstown State Recruit Workout

[federaldb59]

Background: My full story can be found here http://forum.bodybuilding.com/showth...hp?t=116716751. I havnt lifted since june 15th and before then I didnt lift for two years. I know Im weak as hell but that will change soon.

Here is the workout, there are two different ones one for big players and one for small player. This is the big player workout. http://www.ysu.edu/sports/strength/BIG%20WORKOUT.pdf

Note: alot of these exercises Ive never done in my life so form is more important right now than weight. These exercises are denoted with a *. I also work out with free weights in my basement so some exercises cant be performed they will be denoted by **.


Start September 1, 2009
Tuesday

Warm-up

1. Romanian Dead lift + shrug to knees*
95 lbs x 8
200 lbs x 6
200 lbs x 6

2. Clean High Pulls*
95 lbs x 3
111 lbs x 3
132 lbs x 3
132 lbs x 3

3.Clean Pulls*
95 lbs x 3
115 lbs x 3
130 lbs x 3

4.Box Step Ups
105 lbs x 6
105 lbs x 6
106 lbs x 6

5.Barbell Lunges
45 lbs x 6
55 lbs x 6
95 lbs x 6

6.Skiped ham raises

7.Weighted Shrugs
55 lbs x 20
133 lbs x 20
185 lbs x 20


Wednesday Sept. 2, 2009

1. Bench Press
warm up 95 lbs x 10
133 lbs x 6
143/133 lbs 4 x 8

2. Pull ups
4

3. Incline Bench Press
95 lbs x 10
120 lbs x 10
110 lbs x 10
95 lbs x 10

4. Weighted Dips
BW x 10
BW x 10
BW x 10

5. DB Side Laterals
15 lbs x 12
25 lbs x 12
15 lbs x 12

6. Upright Rows
95 lbs x 10
117 lbs x 10
67 lbs x 10

7. Rack Hangs - skipped

Thursday September 3, 2009

1. Squat
warm-up 133 lbs x 10
155 lbs x 10
206 lbs x 10
222 lbs x 10

2. Hang Clean/Front Squat*
warm-up 95lbs x 3
95 lbs x 3
117 lbs 2x3

3. Dead lift
133 lbs 3x8

4. Glute Ham raises skipped

5. Bicep curls
bar x 10
67 lbs x 10
89 lbs x 10

6. Weighted Shrugs
249 lbs x 12
249 lbs x 12
199 lbs x 12

7. Speed squat
45 lbs x 125

Friday September 4

1. Hang Snatch (speed)*
bar 4x3

2. Bench Press
warm-up x 10
133 lbs x 6
153/143 lbs 4x6

3. DB 1 Arm Rows
75 lbs x 10
75 lbs x 10
75 lbs x 10

4. Standing Military Press
45 lbs x 5
55 lbs x 5
65 lbs x 5
65 lbs x 5

5. Triceps extension (skull crushes subbed.)
25 lbs x 10
44 lbs x 10
44 lbs x 10

6. Plate Front Raise
44 lbs x 10
44 lbs x 15
44 lbs x 25

7. Rack Hangs skipped


Monday September 7

1. Romanian Deadlift + Shrug to knees
183 lbs x 8
221 lbs x 6
231 lbs x 6

2. Power Clean*
95 lbs x 3
117 lbs x 3
133 lbs x 3
143 lbs x 3

3. Clean Pulls
133 lbs x 3
153 lbs x 3
170 lbs x 3

4. Box Step ups
130 lbs x 5
130 lbs x 5
130 lbs x 5

5. Barbell Lunges
95 lbs x 5
133 lbs x 5
133 lbs x 5

6. Skipped glute ham raises

7. Weighted Shrugs
133 lbs x 15
133 lbs x 15
185 lbs x 15
271 lbs x 15

Tuesday September 5

1. Bench Press
warm-up x 10
111 lbs x 6
133 lbs 4x12

2. Pull ups
4

3. Push Press
25 lbs x 5
25 lbs x 5
45 lbs x 5
35 lbs x 5

4. Weighted Dips
11 lbs x 8
25 lbs x 8
25 lbs x 8

5. DB Side Laterals
15 lbs x 10
25 lbs x 10
15 lbs x 10

6. Upright Rows
135 lbs x 10
95 lbs x 10
67 lbs x 10

7. Rack Hangs skipped.

Wednesday September 8 Conditioning # 4
Dynamic warm-ups
300 yard sprints 3 reps. I figured this wasn't going to be that hard but after about one I almost died. I fought to do all three reps though.

Thursday September 10

1. Squat
warm-ups 133 lbs x 8
204 lbs x 5
224 lbs x 5
236 lbs x 5
269 lbs x 5

2. Hang Clean/Front Squat
warm-ups x 3
95 lbs x 3
122 lbs 2x3

3. Bench Squat Subbed for Leg Press**
133 lbs 2x5
189 lbs x5

4. Leg curl skipped**

5. Bicep Curls
45 lbs x 10
67 lbs x 10
95 lbs x 10

6. Weighted Shrugs
185 lbs x 10
227 lbs x 10
251 lbs x 10
291 lbs x 10

7. Speed Squat
45 lbs x 125

Agility workout # 4
Dynamic warm-up, polymetrics
3 cone drill: 7 seconds
Pro agility Drill : 6.06 seconds
only did 2 sets of each due to daylight fading.

[qb0708]

Are you planning on trying out for YSU?

[federaldb59]

Friday September 11

1.Bench Press
warm-up x 10
121 lbs x 6
143 lbs 4x10

2. Incline Bench Press
95 lbs x 8
117 lbs x 8
117 lbs x 8
127 lbs x 8

3. DB 1 Arm Row
85 lbs x 8
85 lbs x 8
85 lbs x 8

4. Close Grip Bench Press
95 lbs x 6
95 lbs x 6
117 lbs x 6
105 lbs x 6

5. Skull Crushers
45 lbs x 10
55 lbs x 10
65 lbs x 10

Plate Front raise
44 lbs x 15
44 lbs x 20
44 lbs x 30

Conditioning # 4
300 yard shuttles 3 reps

felt like I could run a little longer today. cant wait to see myself in 7 weeks.

[federaldb59]

Are you planning on trying out for YSU?

Id like to, Im trying to get my strength up and get into good conditioning so I can try out for a semi pro team. when semi pro season is done Im gonna try and see how much bigger and how much faster I can get. If the year in semi pro goes good and I can get stronger, Im definitely going to try and walk on. thanks for looking.

[qb0708]

Id like to, Im trying to get my strength up and get into good conditioning so I can try out for a semi pro team. when semi pro season is done Im gonna try and see how much bigger and how much faster I can get. If the year in semi pro goes good and I can get stronger, Im definitely going to try and walk on. thanks for looking.

What semi-pro team are you planning on playing for? (I'm from the Youngstown Area) Just curious

[federaldb59]

What semi-pro team are you planning on playing for? (I'm from the Youngstown Area) Just curious

Crestview Renegades they just started this past season. I was thinking about trying out for the red bulls but they seem to have a lot of people on the team so I figure there's a better chance of me making a good impression with the new team plus its closer as I live in columbiana county.

[qb0708]

Crestview Renegades they just started this past season. I was thinking about trying out for the red bulls but they seem to have a lot of people on the team so I figure there's a better chance of me making a good impression with the new team plus its closer as I live in columbiana county.

Nice, I got asked to play for the Renegades but I play college ball right now. Crestview is about 3 or 4 minutes from my house

[TheHitStick]

why clean pulls and clean high pulls. aren't they the same thing except just one of them you get the bar up to your chin basically?

[federaldb59]

why clean pulls and clean high pulls. aren't they the same thing except just one of them you get the bar up to your chin basically?

Clean pull
http://www.youtube.com/watch?v=R-JcXw6IlaY

clean high pulls
http://www.youtube.com/watch?v=cCEzJsFwYLE&feature=fvw

i realize in watching these videos ive been doing the high pulls wrong. I kick my elbows out forward like i would on a power clean. Im guessing they have the workout this way so you can develop strength in both your upper and lower and well as full body when you power clean. You could email the strength coach but he may not reply.

[federaldb59]

Started today with abs since I havnt done any abs so far.

Side Bend
80 lbs 3x12

Weighted Crunches (25 lbs)
3x15

MAIN WORKOUT

Speed Squat (50% 1RM)
165 lbs 4x5

Power Clean
warm - up 95 lbs x 3
95 lbs x 3
111 lbs x 3
133 lbs x 3
155 lbs x 3

Clean Pulls
155 lbs x 3
170 lbs x 3
221 lbs x 3

Bench Squat (subbed for single leg leg press)
133 lbs 3x10

Good Mornings (subbed for hypers)
133 lbs 3x8

Weighted Shrugs
199 lbs x 15
249 lbs x 15
293 lbs x 15

Conditioning #1
100 yard sprints x10
50 yard sprints 2x8

Ran hard today, feel slow but that should change soon. I did get a stomach cramp today I was waiting for that to happen. I felt pretty good running that 1800 yards. Bench and agility #1 tomorrow.

[Trav82]

Clean pull


clean high pulls


i realize in watching these videos ive been doing the high pulls wrong. I kick my elbows out forward like i would on a power clean. Im guessing they have the workout this way so you can develop strength in both your upper and lower and well as full body when you power clean. You could email the strength coach but he may not reply.

What are Rack Hangs? I plan on using this workout today.
Thanks

[federaldb59]

What are Rack Hangs? I plan on using this workout today.
Thanks

I dont know what any of the following exercises are
Rack Hangs
Hypers
ABC's
Superman
Push Jerk

I emailed the strength coach and he hasnt replied to me.

[qb0708]

I dont know what any of the following exercises are
Rack Hangs
Hypers
ABC's
Superman
Push Jerk

I email the strength coach and he hasnt replied to me.

Rack hangs would be a hang clean out of a rack

Hypers probably refer to either a reverse hyper extension of the posterior chain or hyper extension of the back

Not sure what ABC's are thats a bit generic

The Superman position starts by lying on your stomach, with your arms straight out in front of you, and your legs also touching the floor. You then squeeze your lower back and simultaneously raise your arms, chest, lower legs, and just above the knee off the floor

Push Jerk is an over head press with a short and quick quarter squat to start the overhead press and another squat similar to depth of the eccentric or drive phase, when catching the bar

If you type these in on youtube you will be able to find a video of them

[federaldb59]

Rack hangs would be a hang clean out of a rack

Hypers probably refer to either a reverse hyper extension of the posterior chain or hyper extension of the back

Not sure what ABC's are thats a bit generic

The Superman position starts by lying on your stomach, with your arms straight out in front of you, and your legs also touching the floor. You then squeeze your lower back and simultaneously raise your arms, chest, lower legs, and just above the knee off the floor

Push Jerk is an over head press with a short and quick quarter squat to start the overhead press and another squat similar to depth of the eccentric or drive phase, when catching the bar

If you type these in on youtube you will be able to find a video of them

Thanks for that I had most of these figured out besides the abc, the push jerk, and the rack hangs. I think the ABC's are a shoulder exercise it says hold a 5lb plate and trace the letter A-Z.


ABS
Flutter Kicks 1x60 sec
Twist Crunch 2x10 25 lbs

MAIN WORKOUT

Bench Press
warm - up 55 lbs x 8
121 lbs x 6
153 lbs 4x8

Lat Pulldowns (skipped couldnt make it to the park for pullups)

Push Press
95 lbs x 3
95 lbs x 3
95 lbs x 3
105 lbs x 3
110 lbs x 3

DB Incline Bench
25 lbs ea. x 5
55 lbs ea x 5
55 lbs ea x 5
55 lbs ea x 5 (tried 65's each and just could get my left arm up)

DB Side Laterals
15 lbs ea x 10
15 lbs ea x 10
15 lbs ea x 10

Barbell Front Raise
Bar 3x10

Empty Bar Upright Row
45 lbs bar 1x100 (supposed to be done with no rest but I took a couple rest, by the time I was done with this my forearms and biceps were swollen and red which is a feat since im black)

Agility #1
Half assed this due to daylight fading.
Dynamic warmup
speed line jumps 4x10
Pro agility drill 2x4 each way. best time was 5.20 worst time was 5.90 I would love to be under 5.

[federaldb59]

Conditioning #4
3 300 yard shuttles

ran the sprints with a buddy today nothin else exciting to report.

[_Coach_]

Rack Hangs are just hanging from a squat rack (most squat racks will have a pullup handle attached to it). It stretches the body out after the lift, which is why it is put at the end, and doubles as great grip work.

The reason for having both clean high pull and clean pull in the work out is the clean high pull is a teaching progression that some coaches use to eventually get to the power clean. So eventually, in a few weeks, I would imagine it will be power cleans then clean pulls.

[federaldb59]

Rack Hangs are just hanging from a squat rack (most squat racks will have a pullup handle attached to it). It stretches the body out after the lift, which is why it is put at the end, and doubles as great grip work.

The reason for having both clean high pull and clean pull in the work out is the clean high pull is a teaching progression that some coaches use to eventually get to the power clean. So eventually, in a few weeks, I would imagine it will be power cleans then clean pulls.

that makes sense for the rack hangs, it isnt bad on your joints i remember seeing an article in the exercise section that said its bad to just hang.

[federaldb59]

I had a buddy come over and lift today so it kinda screwed my workout up as I did no abs didn't warm up properly which lead to me hurting my knee at the end of the workout. I did some stretches once I was done lifting and the knee is starting to feel better so I may do abs and agility training later today.

Squat
warm up 133 lbs x 8
204 lbs x 5
224 lbs x 5
236 lbs x 5
269 lbs x 3
280 lbs x 3

Hang Clean
warm up 95 lbs x 3
95 lbs x 3
111 lbs x 3
133 lbs x 3
133 lbs x 3 (tried 185 got it half way but couldnt get it up all the way.)

Front Squats (subbed for leg press)
133 lbs 2x8 (due to hurting knee on second set)

Barbell Lunges
133 lbs 1x8 (got through one set and my knee was just aching so I had to stop)

Bicep Curls
45 lbs x 10
67 lbs x 10
72 lbs x 10 ( wasnt aware Ive been doing way more weight but my bis got worked Tuesday so maybe it equals out)

Romanian Dead lift + Shrug
183 lbs x 6
221 lbs x 6
249 lbs x 6
293 lbs x 6

[TheHitStick]

Clean pull
http://www.youtube.com/watch?v=R-JcXw6IlaY

clean high pulls
http://www.youtube.com/watch?v=cCEzJsFwYLE&feature=fvw

i realize in watching these videos ive been doing the high pulls wrong. I kick my elbows out forward like i would on a power clean. Im guessing they have the workout this way so you can develop strength in both your upper and lower and well as full body when you power clean. You could email the strength coach but he may not reply.

you do those lifts to ensure proper form on your hang/power clean and/or to target weak areas of the lift.

[federaldb59]

Empty Bar Hang Snatch (Speed)
1x100 (supposed to be done with no rest but I had to rest every 25 or 30)

Bench Press
warm up x 8
121 lbs x 6
160 lbs 6x4

Clap Push ups
6x10 (I could do 3 proper push up sets the rest I had to cheat through but I figure it's better than skipping it.)

1 Arm Dumbell Row (subbed for seated cable row)
95 lbs x 8
95 lbs x 8
95 lbs x 8

Close Grip Bench Press
(one second pause on chest)
95 lbs x 6
95 lbs x 6
105 lbs x 6
117 lbs x 6
139 lbs x 6

Triceps Extension
45 lbs x 8
55 lbs x 8
65 lbs x 8
75 lbs x 8

44 lbs plate raise
44 lbs x 15
44 lbs x 20
44 lbs x 30

couldnt get the conditioning in due to not enough time so that will come in the morning. all in all I felt stronger on all the exercises espescialy on close grip bench because last week I struggled with 117. the plate raise went kinda easier than its been the past two weeks.

[scott_donald]

Moved to the journal section... far too many journals popping up in sports section now...

[federaldb59]

Speed Squat 55% (1RM)
183 lbs 4x5

Power Clean
warm up 95 lbs x 3
100 lbs x 3
120 lbs x 3
143 lbs x 3
160 lbs x 3

Clean Pulls
170 lbs x 3
221 lbs x 3
231 lbs x 3

Dead lift (Straddling the bar) (subbed for single leg leg press)
133 lbs x 10
199 lbs x 10
250 lbs x 10

Good Morning (subbed for Hypers)
133 lbs 8x3

Weighted Shrugs
199 lbs x 12
250 lbs x 12
274 lbs x 12
300 lbs x 12

Conditioning # 1
100 yard sprints x 10 reps
50 yard sprints 2 sets x 8 reps

Starting to get my powerclean forum down. Im doin better but i hang clean the weight before i start to get into the squat so theres kinda a hitch in my movement. As for the conditioning I was barely breathing hard. I could run all reps at a near full sprint whereas last time I did this workout I had to run through em instead of sprinting.

[federaldb59]

Bench Press
warm up x 8
121 lbs x 6
155 lbs 4x8

Pull ups (subbed for lat pulldowns)
4 underhand and front

Push Press
95 lbs x 3
95 lbs x 3
95 lbs x 3
105 lbs x 3
127 lbs x 3 (could only get 110 up with poor form last week)

DB Incline Bench
55 lbs ea. x 6
55 lbs ea. x 6
65 lbs ea. x 6
65 lbs ea. x 6

ABC's (Trace Letters)
25 lbs 1 x A-Z (these are a pretty good shoulder exercise they're fun and different)

Barbell Front Raise
45 lbs 3x10

Empty Bar Hang Snatch
45 lbs 1x100

Skipped most of todays agility training because a second person is required. Luckily my high school leaves most of their equipment out like the sleds, tackling sled, running back gauntlet. So I worked on some fullback and linebacker stuff. Staying low on blocks, getting low and driving my legs through tackles. Sadly no lifting tomorrow only conditioning.

[federaldb59]

Conditioning
300 yard shuttles x 3 reps

Did the conditioning and then worked on some position drills.

[federaldb59]

Back Squat
warm up 133 lbs x 8
199 lbs x 5
221 lbs x 5
235 lbs x 5
265 lbs x 3
280 lbs x 3
288 lbs 2x1

Hang Clean
warm up 95 lbs x 3
95 lbs x 3
111 lbs x 3
133 lbs x 3
143 lbs x 3

Front Squats
133 lbs 3x5

Lunges
45 lbs plate 3x8

Bicep Curls
45 lbs x 10
67 lbs x 10
89 lbs x 10
45 lbs x 10

Romanian Dead lift + Shrug
183 lbs x 6
221 lbs x 6
249 lbs x 4
303 lbs x 4

21's (added these because I hurt my wrist doing barbell curls and didnt get a good pump)
15 lbs x 2
25 lbs x 1

Skipped agility but got someone to time my 40 and my pro agility
40 yard dash - 5.7 have to improve by at least a second.
Pro Agility - 5 flat need to improve by at least half a second.

[federaldb59]

Bench Press
warm up x 8
121 lbs x 6
170 lbs 4x6

Seated DB Military Press
25 lbs x 6
35 lbs x 6
45 lbs x 6
55 lbs x 6

Laying DB row (subbed for seated cable row)
55 lbs 4x8

Close Grip Bench Press (one sec pause on chest)
95 lbs x 6
105 lbs x 6
117 lbs x 6
133 lbs x 6
155 lbs x 6

Tricep Kickbacks (subbed for Tricep Extension)
25 lbs 4x8

DB Side Laterals
25 lbs 3x8

Conditioning # 3
100 yard sprints x 10 reps
40 yard sprints x 10 reps
10 yard sprints x 14 reps

[07hudson]

Hey bro, subbed Looking good in here

what made you pick this program again?

[federaldb59]

Hey bro, subbed Looking good in here

what made you pick this program again?

Thanks man, Im subbed to yours as well. I picked this program because they are local, they are a pretty big and at times really good school. This is also a new recruit workout designed to take you from high school level strength to college level strength. Also I hope to walk on in 2 years, and I figure if I cant handle it now than Ill never be able to handle it.

[federaldb59]

Speed Squat (60% 1RM)
198 lbs 5x4

Power Clean
warm up 95 lbs
95 lbs x 3
111 lbs x 3
133 lbs x 3
155 lbs x 3
165 lbs x 3

Clean Pulls
221 lbs x 3
231 lbs x 3
243 lbs x 3

Speed Skaters (subbed for single leg leg press)
133 lbs x 10
(only did one set because its hard to balance with a barbell on your back)

Bench Squat (one second pause on bench, explode through heels)
185 lbs 3x10

Superman (2.5 lbs in each hand)
3x15

Bicep Curl + Shoulder Press (no rest)
45 lbs 1x50 (Had to take a rest long enough to take a swig of water after 25)

Conditioning #3
100 yard sprints x 10
40 yard sprints x 10
10 yard sprints x 14

[federaldb59]

Bench Press
warm up x 8
121 lbs x 6
183 lbs 4x4

Ghetto T bar rows (subbed for lat pull down)
88 lbs x 8
154 lbs x 8
174 lbs x 8
184 lbs x 8 (weights dont include weight of bar which should be around 20 pounds)

DB Hang Snatch ( 1 Arm at a time)
55 lbs x 5
55 lbs x 5
65 lbs x 5
65 lbs x 5

DB Bench
55 lbs ea. x 6
55 lbs ea. x 6
65 lbs ea. x 4
65 lbs ea. x 4
75 lbs ea. till failure (got to 9 before my left arm gave out on me.)

1 Arm DB Rows
95 lbs 4x8

Upright Rows
45 lbs 1x100

Got started real late today so Im going to the field early tomorrow for agility, conditioning, and position drills