Thread: Maintenance workout?

if you planning to play football you need add sprints in your workouts

I would ditch leg curls and add cleans if you can do them. I would also add in chins or pullups. And I'd do your overhead presses standing if it's possible.

I'd also think about lowering the reps you do and going with more intensity. Think 5 reps or fewer per set. That should keep your body rested and should help maintain or improve your strength base.

Just my 0.02

Sprints or some kind of hill running would be good for building the explosive power that you need for football

Thanks gtbmed. SUPERFLY1234 and Runningman88 I appreciate your replies but I am less concerned with getting prepared for football as opposed to maintaining the strength and mass I've built up the past few months. Do you have any opinions on the maintenance routine I posted? Thanks again!

Originally Posted by CHUN

I posted back on 5/1/10 and asked about which routine I should go with..."This or that?" thread. I ended up going with the "This" workout and things went well. Football is right around the corner and unlike last year I want to lift all throughout football and wrestling this year. With this in mind I was thinking of switching to a maintenance workout twice per week which will work around my football games in the fall and wrestling matches/tournaments in the winter. Does the following workout seem optimal for maintenance?

1) Full Squats - 2 sets/8 reps
2) Leg Curls - 2 sets/8 reps
3) Bench Press - 2 sets/8 reps
4) Seated DB Press - 2 sets/8 reps
5) Dead Lift - 2 sets/8 reps

The only possible addition is that I may add 2 sets/8 reps of Skullcrushers during football and then switch to 2 sets/8 reps Barbell Curls during wrestling. Thanks in advance!

I put deadlift as a leg exercise, which means you have no back exercises. Also I would vary the volume depending on the movement.

Here's what I would recommend.
1) Squats 3x10
2) Deadlift 3x8
3) Bench Press 2x8
4) DB Press 2x8
5) Pull-ups 3x5
6) BB rows 2x8

I wouldn't do that much volume. It's not necessary to go up to 30 reps when he's going to be playing football almost every day of the week. I would stick around 5 reps per set and I'd do them at about 70-80% of your 1RMs. I would try to keep the total reps done for every lift between 15 and 20. This is all based on Prilepin's chart.

I would keep the exercise selection almost exactly the same but I'd ditch BB rows and do cleans if you are able to perform them. These I'd do 6-8 doubles or triples and I'd do them at the beginning of the workout.

Originally Posted by CHUN

Thanks gtbmed. SUPERFLY1234 and Runningman88 I appreciate your replies but I am less concerned with getting prepared for football as opposed to maintaining the strength and mass I've built up the past few months. Do you have any opinions on the maintenance routine I posted? Thanks again!

i normally keep my routine the same as i did during my cycle. the only time i do maintaining, is when i have an injury. to me lifting is like racing, either you are or you not. you can't just go half way (unless you have injuries."

Originally Posted by PushAndPull

I put deadlift as a leg exercise, which means you have no back exercises. Also I would vary the volume depending on the movement.

Here's what I would recommend.
1) Squats 3x10
2) Deadlift 3x8
3) Bench Press 2x8
4) DB Press 2x8
5) Pull-ups 3x5
6) BB rows 2x8

Good recommendation!