Football offseason training progress

[goljat99]

THE PROGRAM
Monday:
Power cleans 4 sets 5 reps (technique, technique, technique! If you want to get the most out of your training you will need help with this, sending me videos is the best way)
Back squats 4 sets 7 reps
Push Press 3 sets 7 reps
Sled pushes (7, 20 yards explosive pushes with weight that will not make you slow down towards the finish line, but still heavy enough to force exertion, push it forward and then pull it back to the starting position. if you dont have a sled go get an old tire and tie a rope to it)
Rope crunches 3 sets 20 reps

Tuesday:
Bench press 4 sets 7 reps
Barbell Lunges 3 sets 7 reps per leg
Bicep curls 3 sets 10 reps
Box Jumps (I want to see a total of 10 jumps where you really push yourself for height, if you dont have access to a box find an object that you can jump over safely or have your dad help you build some stackable boxes from plywood)

Wednesday: rest and eat. If you can do yoga (even from youtube on your floor) that will really help with mobility, core and recovery

Thursday:
Overhead squats (use a 7 foot broom stick or go to home depot and get pvc and cap one side, fill it with sand and then cap the other side. Ill need to see videos of this)
Front Squats 4 sets 7 reps
Deadlifts 3 sets 7 reps
Pullups 3 sets while stopping one rep before failure
Standing Long jumps- 10 total jumps rest 30 sec between jumps.

Friday:
Overhead squats 5 sets of 5 reps working on technique
kettlebell swings 3 sets of 12 reps
Med Ball tosses, 15 reps tossing it as high as possible, 15 reps tossing it as far as possible in front of you
seated calf raises 5 sets of 10 reps
DB curls 3 sets of 10 reps
Tricep Extensions 3 sets of 10 reps

Saturday and Sunday: rest rest rest, yoga again if you are really dedicated, stretch/foam roll if you get tight. Focus on recovery and eat the diet, especially at night have as much carbs and protein as possible before bed. Do not worry about weight gain, once conditioning season comes that weight will come off nicely and you will be even faster since you will have worked on explosiveness with a higher body weight.

24.10.2016
Monday

First day of the program excited as fuark! Today's workout was a little bit messy, since i had to complete it in a somewhat hurry.

Power cleans 4x5 with 135 lbs (Felt pretty smooth and light.)
Squat 4x7 with 165 lbs (I was disappointed here bcause the weight felt a bit heavy even though it shouldn't at all. Finished all reps with perfect form though.)
Push press-Here things started to feel a bit tricky. I used just the bar to try to learn the movement but couldn't at all. The rack position felt really awkward and painful for my wrists and collarbone and you name it. So this exercise was a bust.)
Didn't have a sled nor a tire- trying to fix this soon.
Rope crunches 3x20 with 80 lbs.

Nutrition wise very decent- got lots of carbs and protein in. Breakfast was bust though. Only ate banana and bread due to early morning and me being sleepy haha. (Will be fixed)

[y0lked]

Subbed! Lets go brotha! Pics, videos anything you can supplement the recorded weights with will help me help you. Also, lets start tracking those macros. Dont aim for a certain number lets just record what you eat so we can get an idea of where your metabolism is at along with the gains and weight fluctuations.

[goljat99]

25.10.2016
Tuesday

Today's workout was following:
Bench press 4-5x7 155 lbs Wasn't sure whether i had done 3 or 4 sets so decided to play it safe.
BB Lunges 3x7 90 lbs Felt easy but there were no squat rack available at the time so getting the bar to my back was a bit tricky and couldn't go heavier.
Bicep curls 1x10 with 45s 1x10 with 40s 1x8 with 35s
Box jumps 40'' x10 No problems here. It just feels a bit scary to jump onto a pile of bumper plates on top of a wooden box

Imma try to get videos asap when i get my brother there to record me.

Nutrition so far according to myfitnesspal:
Total calories 3340 (prob few hundred calorie error margin)
Protein 202
Carbs 340
Fat 129
Creatine 5g
Damn my macros are high! Especially protein. Any feedback on this? I know this is not 100% accurate but still...

[y0lked]

Good workout. Lets work on getting those dumbbell curls progressing from 8 reps to 10. Starting heavy as possible and working back down reps and weight is a pyramid scheme. All you need to do is get those 35s from 3 sets of 8 to 3 sets of 10.

[goljat99]

Todays macros:
3.6k calories
protein 169
carbs 404
fat 148 woops
creatine 5g

[goljat99]

Ok little update...I had a national team trip to sweden this weekend so I skipped thursdays and fridays workouts entirely. Couldn't count macros either. This was the last time I put pads on this year so no "interruptions" anymore.

[goljat99]

Did monday's workout on tuesday.
4x5 Power cleans 155 lbs This was just slightly too heavy. I mean I finished all reps but on the last reps of the last sets I was pretty fatigued. First reps were explosive though.
4x7 Squat 175 lbs Pretty meh here. Got it all done nicely but it sure as hell wasn't comfortable.
4x5 ohp 90 lbs Tried the push press but it just doesn't feel good at all. I just can't figure out how it's supposed to be done and it is frustrating. I have watched many videos and read articles.
3x30 crunches had to substitute the rope crunches bcause some chubby toning lady doing some weird ass exercises had taken the whole cable station to herself

Calorie wise 3k ate as much carbs and protein

I also had a practice without gear so we did some 'change of direction' drills, aka lots of cardio. Legs pretty sore cause we also had some bodyweight leg training.

[y0lked]

Did monday's workout on tuesday.
4x5 Power cleans 155 lbs This was just slightly too heavy. I mean I finished all reps but on the last reps of the last sets I was pretty fatigued. First reps were explosive though.
4x7 Squat 175 lbs Pretty meh here. Got it all done nicely but it sure as hell wasn't comfortable.
4x5 ohp 90 lbs Tried the push press but it just doesn't feel good at all. I just can't figure out how it's supposed to be done and it is frustrating. I have watched many videos and read articles.
3x30 crunches had to substitute the rope crunches bcause some chubby toning lady doing some weird ass exercises had taken the whole cable station to herself

Calorie wise 3k ate as much carbs and protein

I also had a practice without gear so we did some 'change of direction' drills, aka lots of cardio. Legs pretty sore cause we also had some bodyweight leg training.

Work on technique man, you dont need to be going to maximal sets right now we need to get you moving explosively and with good technique. Your 4 sets of 5 shouldnt fatigue you, they should get you moving in the correct movement pattern and the weight should feel light. Our speed always needs to be ahead of our strength. Nice job on the squats, tomorrows front squats should be focused on getting those elbows up and getting in and out of the hole. Can you get to full knee flexion on the front squat while keeping chest up and heels on the ground? Thats what I want to see on those 4x7 sets (technique>weight tomorrow) even if you have to do just the bar because our front squats sole purpose is to train a portion of the clean.

Push press: dip at the knees (bout 1/8th squat depth), drive with the legs while pressing the bar, hold position at lockout.

I love how much youre eating, hope youre feeling the effects of the training on your body yet strong. Are you in season right now? Whats up with all the cardio during practice?

[goljat99]

Work on technique man, you dont need to be going to maximal sets right now we need to get you moving explosively and with good technique. Your 4 sets of 5 shouldnt fatigue you, they should get you moving in the correct movement pattern and the weight should feel light. Our speed always needs to be ahead of our strength. Nice job on the squats, tomorrows front squats should be focused on getting those elbows up and getting in and out of the hole. Can you get to full knee flexion on the front squat while keeping chest up and heels on the ground? Thats what I want to see on those 4x7 sets (technique>weight tomorrow) even if you have to do just the bar because our front squats sole purpose is to train a portion of the clean.

Push press: dip at the knees (bout 1/8th squat depth), drive with the legs while pressing the bar, hold position at lockout.

I love how much youre eating, hope youre feeling the effects of the training on your body yet strong. Are you in season right now? Whats up with all the cardio during practice?

No man I play in europe the season starts at summer so I have a lot of time to improve now

[y0lked]

No man I play in europe the season starts at summer so I have a lot of time to improve now

Awesome! How are those overhead squats coming along?

[goljat99]

Thursdays workout:

Overheadsquats just the bar trying to get the form right

Front squats 4x7 110lbs Light

Deadlifts 3x7 225 Light as well
Pull ups 1x10 1x8 1x8
Standing long jumps x10
OK so i have some form videos but i can't link them here cause my rep count isn't '50 or greater' Could i just Dm them or something?

[y0lked]

Thursdays workout:

Overheadsquats just the bar trying to get the form right

Front squats 4x7 110lbs Light

Deadlifts 3x7 225 Light as well
Pull ups 1x10 1x8 1x8
Standing long jumps x10
OK so i have some form videos but i can't link them here cause my rep count isn't '50 or greater' Could i just Dm them or something?

Send the link to me and I will post them. Lets go for 235 x7 next deadlift session. Hows the body feeling? Hope those long jumps were tough at first and then around 5 or 6 you could really dig deep and start getting some distance. Try and get those legs far out in front of you and land in almost a full squat.