Suggestions for a program for football?

[hamacam]

i'm an undersized lineman but i would defintly still like to be athletic (aka. jumps/sprints) and improve strength

[SouthernAthlete]

i'm an undersized lineman but i would defintly still like to be athletic (aka. jumps/sprints) and improve strength

Check out Joe DeFranco's WSFSB. Good stuff there and he works with JJ Watt along with Brian Cushing.

[grouchyjarhead]

Bill Starr 5x5 for football.

[hamacam]

Check out Joe DeFranco's WSFSB. Good stuff there and he works with JJ Watt along with Brian Cushing.

was checking it out looks awesome!

just one thing is it okay too add overhead press and power cleans? now i have been working so damn long on getting those techniques down

[sowilson]

Are you looking at WS4SB3? If you look at the Westside material power cleans (or hang cleans) and OHP are definitely options. You could put the OHP as a max upper body lift or in the repetition upper body day. Power cleans you could put in the dynamic lower body day in place of the jump training exercise (especially if you're doing plyo work outside of this program) or even as a max-lower body day exercise starting a month out from training camp - depends on how strong you are and how much power work is appropriate for you going into the football season.

BUT you should really be lifting with you team. If you're 19 then your college S&C coach should have a program for you, if you're not 19 (but younger) then lift with your team over the summer.

[hamacam]

Are you looking at WS4SB3? If you look at the Westside material power cleans (or hang cleans) and OHP are definitely options. You could put the OHP as a max upper body lift or in the repetition upper body day. Power cleans you could put in the dynamic lower body day in place of the jump training exercise (especially if you're doing plyo work outside of this program) or even as a max-lower body day exercise starting a month out from training camp - depends on how strong you are and how much power work is appropriate for you going into the football season.

BUT you should really be lifting with you team. If you're 19 then your college S&C coach should have a program for you, if you're not 19 (but younger) then lift with your team over the summer.

i'm from Denmark (and really 17 messed up LOL) so i have to do it all myself but there is some great coaches for the sport itself just lacking weight room training

and yes i am looking at ws4sb part 3

[sowilson]

Here's one from a college who's football team I'm familiar with http://athletics.augsburg.edu/docume...al.pdf?id=2044 . It's a program they give out to incoming freshman. It's typical of a lot of college summer S&C programs. If you look around the site you'll also find one for their returning players which has been individualized for each player. They also show the various exercises if you look elsewhere on the site. During the off-season S&C program (winter) most schools will concentrate on strength development. Just an idea for you. You should find teammates to lift with as it greatly helps with motivation and team bonding - both are important for a successful football team.

[hamacam]

Here's one from a college who's football team I'm familiar with http://athletics.augsburg.edu/docume...al.pdf?id=2044 . It's a program they give out to incoming freshman. It's typical of a lot of college summer S&C programs. If you look around the site you'll also find one for their returning players which has been individualized for each player. They also show the various exercises if you look elsewhere on the site. During the off-season S&C program (winter) most schools will concentrate on strength development. Just an idea for you. You should find teammates to lift with as it greatly helps with motivation and team bonding - both are important for a successful football team.

i lift with two teammates that are longer time friends :-)

[kingmode]

Are you looking at WS4SB3? If you look at the Westside material power cleans (or hang cleans) and OHP are definitely options. You could put the OHP as a max upper body lift or in the repetition upper body day. Power cleans you could put in the dynamic lower body day in place of the jump training exercise (especially if you're doing plyo work outside of this program) or even as a max-lower body day exercise starting a month out from training camp - depends on how strong you are and how much power work is appropriate for you going into the football season.

BUT you should really be lifting with you team. If you're 19 then your college S&C coach should have a program for you, if you're not 19 (but younger) then lift with your team over the summer.

Joe Defranco specifically said that he does not incorporate OHP in 99% of his programs because the risk of this exercise outhweighs the reward for football players.

[sowilson]

Joe Defranco specifically said that he does not incorporate OHP in 99% of his programs because the risk of this exercise outhweighs the reward for football players.

Obviously if you modify a program by adding lifts to it then it's your program. I'm aware of what Joe said, but if the OP wants to include OHP or power cleans into a Westside program then why not, the question then becomes how? As for OHP for football players one could argue that the OHP as well as decline, incline, and flat are a part of developing bullet proof shoulders - a joint that is often damaged in football. A lot of football linemen are also throwers in track and OHP, incline bench, overhead squats, and cleans are heavily used in training for shot put, discus, and hammer and thus those engaged in both sports tend to do overhead press variations most of the year.

[theFutureD]

Joe Defranco specifically said that he does not incorporate OHP in 99% of his programs because the risk of this exercise outhweighs the reward for football players.

True. However, that's his own view and philosophy that's worked for him and his athletes. It doesn't mean OHP isn't an effective exercise just because Joe doesn't do it... the beauty of the template he gave is that you can tweak it to your own needs and will.

[theFutureD]

Obviously if you modify a program by adding lifts to it then it's your program. I'm aware of what Joe said, but if the OP wants to include OHP or power cleans into a Westside program then why not, the question then becomes how? As for OHP for football players one could argue that the OHP as well as decline, incline, and flat are a part of developing bullet proof shoulders - a joint that is often damaged in football. A lot of football linemen are also throwers in track and OHP, incline bench, overhead squats, and cleans are heavily used in training for shot put, discus, and hammer and thus those engaged in both sports tend to do overhead press variations most of the year.

Agreed with mostly of this. The template Joe gave is so simple that's so effective and even he said you can tweak and adjust for your own needs and will. Plus there are individual differences in there though. Some people can handle direct OHP work and/or military press but others may not.. and while could use shoulder work via lateral raises, shoulder circuits, logs etc.