Football Workout??

**Prince** · 01-02-2001, 11:35 AM

There's two major problems with this work-out:

1.) I would not suggest working your entire upper body in one training session.

2.) One day is not long enought to recover. You need at least 3-4 days in between training session for recovery.

Where did your "coach" come up with this?

As far as 3000 calories, that will vary with each individual. Everyone's caloric needs are different depending on your weight, metabolism, and goals.

Conclusion: Your coach better stick to football and hire an assistant to help get the players bigger/stronger!

01-02-2001, 11:43 AM

Thanx. You arent the only one that thinks this way. Most of the people thinks this isnt good because of the program itself and the amount of time we dont have to do it. I really appreciate your views on it. Thanx a lot.

------------------
Got Muscle?

[This message has been edited by soon2Bswoll (edited 01-05-2001).]

01-02-2001, 04:14 PM

Cmon guys keep em coming!! i want some more response on this program!!!!

------------------
Got Muscle?

01-02-2001, 10:16 PM

Hey guys. Our football coach gave us this workoout program to help us get stronger. I think it has overtraining written all over it. Tell me what you think and give me your replies to how good, bad, etc it is.

Tuesday: (Upper Day)

Bench Press
1x10
3x8
2x6
1x5

Lat Pull Downs
3x10

Incline Press
1x10
2x8
1x6

Dumbell Bicep Curls
4x10

One Arm Rows
3x8

Lying Tricep Extensions
3x8

Sit Ups
4x25

Wednesday: (Lower Day)

Squats
1x12 (Modified Power Matrix done wrong)
2x10
3x8
1x12

Leg Extensions & Curls
2x10 on both

Leg Press
1x12
2x10
1x8

Military (lower day mind you)
1x10
2x8
1x6

Lateral Raises (still lower day)
3x10

Lunges
2x12

Shrugs
2x12

Thursday: (Upper Day)

Bench Press
1x10
3x8
2x6
1x5

Seated Rows

3x10

Incline Press
1x10
2x8
1x6

Dumbell Bicep Curls
4x10

One Arm Rows
3x8

Lying Tricep Extensions
3x8

Sit Ups
4x25

Friday: (Lower Day)

Squats
1x12 (Modified Power Matrix done wrong)
2x10
3x8
1x12

Leg Extensions & Curls
2x10 on both

Dead Lifts
2x8
2x8
1x6

(If you have never heard of this neither have I. I think it is an Olympic lift)

Push Presses
1x10
2x8
1x6

Lateral Raises
3x10

Calf Raises
2x12

Power Cleans
2x8
2x6

OK. The only thing that variates through out the program is the number of reps in ALL of the sets that you have to do. These go down to a lower amount of reps with more weigth but with all 7 sets for example for the bench. Weight training is open after school for me but only for an hour and a half to do it all in. When you work with a partner and dont lolligag, I got to the 3rd exercise on each day. Someone tell me what you think of this program.

P.S He said to eat 3000 calories a day as well. He said this should be about 1000-1500 more than you should normally eat based on body weight. 3000 calories is actaully my friends RDA on calories so I think he needs a little more than 3000.

------------------
Got Muscle?

[This message has been edited by soon2Bswoll (edited 01-05-2001).]

MightyKing · 01-04-2001, 06:11 PM

I think it's way overtraining, plus he's making you work too many different muscle groups on each day...Stick with one or two different muslce groups each day. Plus work out about 4 days per week, giving yourself plenty of rest for each muscle group. Also, he is saying you should eat 3000 calories, 1500 more than you normally eat? That is bullshit, if you ate 1500 calories per day you'd be a twig. To figure out how many calories per day you should be eating do this little forumla:

Take body weight and multiply by:

13: Not active at all

15: mildly active

17: very active

So let's say me...I weigh 185 and I am mildly active..so I got 185*15 and I am supposed to eat 2775 calories per day.

Scotty the Body · 01-04-2001, 06:36 PM

This isn't the first time I've seen these football routines given by coaches.
They must get them form some old text book (or weightlifting for idiots).

There's probably no point in asking him why you should be doing this routine as he'll probably tell you its the best way.

If your going to stick with this, I'd cut down the number of sets and if you can change it, split it up so you have at least 2 days rest for each muscle instead of 1 like his routine.

01-05-2001, 02:05 PM

Thanx guys keep em comin!!!

------------------
Got Muscle?

Large And In Charge · 01-05-2001, 02:44 PM

Can you say, "overtraining!"

Football coaches may know the game of football but they don't know squat (no pone intended) when it comes to designing a lifting program!

He says that he wants to make you stronger? well he is doing just the opposite. You don't gain strength in the gym. You break down muscle in the gym and you gain strength and muscle mass in the recovery stage. This guy is doing 2 major thing wrong when he makes you do this routine?

1. This routine breaks down the muscles too much and then you start to enter the injury zone!

2. And, like the others said, this routine doesn't give the muscles enough time to recover from the previous workout!

So between these 2 major flaws, it will be extremely difficult to gain any strength.

You told me in the chat room that your football team looses allot, well I think this ridiculous routine is a big part of that record!

I'm no football coach, I probably couldn't even put together any good football plays! But I know how to design an effective training program because I do it all the time and these 2 major problems just jumped out at me.

So the team as a whole needs to either try to change your coach's thinking around or needs to break his thumbs!

[This message has been edited by Large And In Charge (edited 01-05-2001).]

01-06-2001, 12:52 PM

Pick exercises that will be sport specific to your sport.
Pick exercise that give you the most bang for your buck.

IMO I would drop that workout like you would a hot potatoe.

------------------

[This message has been edited by mac sloan (edited 01-06-2001).]

01-11-2001, 04:10 PM

This is some nice feedback guys. I want to show this to him and otehrs want me to as well but then I'll run the risk of being kicked off the team. What should I do?

------------------
Got Muscle?
Train hard, play fast, go strong.

Scotty the Body · 01-11-2001, 05:05 PM

My guess is he's not going to like looking like and ass.
I'd just do your own routine and don't tell him.

Not much point in telling him if your not on the team anymore.

HickeyNC · 01-13-2001, 08:36 AM

This guy has you all way overtraining. Looking at your work out the one thing that stands out is that you are working your shoulders three days in a row. They never get any time off to rest. that leads to fatigue, and fatigue more than likely will lead to an injury.

If you can get away with doing your own work out, i would do that. I would NOT say anything to the coach. It sounds like he has no clue about weight training at all. But the last thing i think you should do is tell him that.

01-13-2001, 11:56 AM

I dont think this is a good idea either but my Nutrition and Foods Science teacher wants to print this out and give it to the nurse because she says we could get hurt. What to do now?? LoL

------------------
Got Muscle?
Train hard, play fast, go strong.

football4life · 06-09-2001, 02:58 PM

This is the workout my coach gave the team. You can pick from a 3, 4, or 5 day workout. Day 1 is the same as day 3 and 5 i think, and day 2 is the same as day 4. I only do a 3 day cuz thats all i have time for.

Day 1:
Bench (20's)if u dont know what this means ask me and ill explain.

Squat -(power lifting) Week 1 4x4, 2 4x5, 3 5x4, 4 and 5 5x5...same for all power lifts

Incline DB (20's)

power clean (power lift)

Push jerk (power lift)

Straight leg dead lift (power lift)

Day 2:
leg extensions (2x15)

calf raises (2x15)

hammer curl (20's)

tricep pushdowns (20's)

lat pull downs (20's)

seated rows (20's)

Then 3 sets of box jumps how many reps u can get in 30 seconds.

Day 3: same as day 1

I stopped doing push jerks, cleans, and dead lifts. Dead lifts i hurt my back and push jerk i though incline was enough for the upper chest and shoulders and cleans wasnt doing nething for me. So now i do flat DB's close grip bench flies and alotta curling. I also do crunches and started running my 40 yrd dash after lifting. I like the idea of 20's with bench cuz i started lifting in January and i was repping 140...now im doing 200 and i only weigh 170. I think thats pretty good becuz i always do incline DB's b4 i bench.

<FONT COLOR="#000002" SIZE="1" FACE="Verdana, Arial">[Edited 3 times, lastly by football4life on 06-10-2001 at 02:08 PM]</font>

BIGCHUMMS · 06-16-2001, 03:40 PM

<FONT size="6">Text</FONT s>
hey my coach does the same work out's ....u can pick from a 3 day 4 day or 5 day....

i do a 4 day so i can have wensday as a recovery day u should try this workout that
football4life said couse it worked for me.....i will be goin into my sophmore year in highschool i am 6"4 250 .....i bench 225 ....this workout is pretty good i like ...i do that workout and some of my own to hit more of the muscles.... so try this workout just dont tell your coach do your ownthing........but try it and get back telll us what u think.......

later

Mr.Xtreme · 06-17-2001, 04:57 AM

I think you coach is a dumbass! He wants you guys to be ready for the season yet he gives you this workout plan and it looks like a high ratio of injuries will occur.

------------------
Don't ever look behind at the things you have don't. Always look forward.

Pump_Daddy · 06-17-2001, 08:33 AM

its me (soon2bswoll) Thanx for all the feedback and digging this old article up! i like to see what everyone else is doing too!

------------------
Got Muscle?
Train hard, play fast, go strong.

01-02-2001, 11:35 AM	#1
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,302 Blog Entries: 25 Photos: 313	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com There's two major problems with this work-out: 1.) I would not suggest working your entire upper body in one training session. 2.) One day is not long enought to recover. You need at least 3-4 days in between training session for recovery. Where did your "coach" come up with this? As far as 3000 calories, that will vary with each individual. Everyone's caloric needs are different depending on your weight, metabolism, and goals. Conclusion: Your coach better stick to football and hire an assistant to help get the players bigger/stronger!

01-02-2001, 11:43 AM	#2
soon2Bswoll Guest Posts: n/a	Thanx. You arent the only one that thinks this way. Most of the people thinks this isnt good because of the program itself and the amount of time we dont have to do it. I really appreciate your views on it. Thanx a lot. ------------------ Got Muscle? [This message has been edited by soon2Bswoll (edited 01-05-2001).]
soon2Bswoll Guest Posts: n/a

01-02-2001, 04:14 PM	#3
soon2Bswoll Guest Posts: n/a	Cmon guys keep em coming!! i want some more response on this program!!!! ------------------ Got Muscle?
soon2Bswoll Guest Posts: n/a

01-02-2001, 10:16 PM	#4
soon2Bswoll Guest Posts: n/a	Football Workout?? Hey guys. Our football coach gave us this workoout program to help us get stronger. I think it has overtraining written all over it. Tell me what you think and give me your replies to how good, bad, etc it is. Tuesday: (Upper Day) Bench Press 1x10 3x8 2x6 1x5 Lat Pull Downs 3x10 Incline Press 1x10 2x8 1x6 Dumbell Bicep Curls 4x10 One Arm Rows 3x8 Lying Tricep Extensions 3x8 Sit Ups 4x25 Wednesday: (Lower Day) Squats 1x12 (Modified Power Matrix done wrong) 2x10 3x8 1x12 Leg Extensions & Curls 2x10 on both Leg Press 1x12 2x10 1x8 Military (lower day mind you) 1x10 2x8 1x6 Lateral Raises (still lower day) 3x10 Lunges 2x12 Shrugs 2x12 Thursday: (Upper Day) Bench Press 1x10 3x8 2x6 1x5 Seated Rows 3x10 Incline Press 1x10 2x8 1x6 Dumbell Bicep Curls 4x10 One Arm Rows 3x8 Lying Tricep Extensions 3x8 Sit Ups 4x25 Friday: (Lower Day) Squats 1x12 (Modified Power Matrix done wrong) 2x10 3x8 1x12 Leg Extensions & Curls 2x10 on both Dead Lifts 2x8 2x8 1x6 (If you have never heard of this neither have I. I think it is an Olympic lift) Push Presses 1x10 2x8 1x6 Lateral Raises 3x10 Calf Raises 2x12 Power Cleans 2x8 2x6 OK. The only thing that variates through out the program is the number of reps in ALL of the sets that you have to do. These go down to a lower amount of reps with more weigth but with all 7 sets for example for the bench. Weight training is open after school for me but only for an hour and a half to do it all in. When you work with a partner and dont lolligag, I got to the 3rd exercise on each day. Someone tell me what you think of this program. P.S He said to eat 3000 calories a day as well. He said this should be about 1000-1500 more than you should normally eat based on body weight. 3000 calories is actaully my friends RDA on calories so I think he needs a little more than 3000. ------------------ Got Muscle? [This message has been edited by soon2Bswoll (edited 01-05-2001).]
soon2Bswoll Guest Posts: n/a

01-05-2001, 02:05 PM	#7
soon2Bswoll Guest Posts: n/a	Thanx guys keep em comin!!! ------------------ Got Muscle?
soon2Bswoll Guest Posts: n/a

01-04-2001, 06:11 PM	#5
MightyKing Registered User Join Date: Dec 2000 Location: North Bend, WA, USA Posts: 101	I think it's way overtraining, plus he's making you work too many different muscle groups on each day...Stick with one or two different muslce groups each day. Plus work out about 4 days per week, giving yourself plenty of rest for each muscle group. Also, he is saying you should eat 3000 calories, 1500 more than you normally eat? That is bullshit, if you ate 1500 calories per day you'd be a twig. To figure out how many calories per day you should be eating do this little forumla: Take body weight and multiply by: 13: Not active at all 15: mildly active 17: very active So let's say me...I weigh 185 and I am mildly active..so I got 185*15 and I am supposed to eat 2775 calories per day.

01-04-2001, 06:36 PM	#6
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	This isn't the first time I've seen these football routines given by coaches. They must get them form some old text book (or weightlifting for idiots). There's probably no point in asking him why you should be doing this routine as he'll probably tell you its the best way. If your going to stick with this, I'd cut down the number of sets and if you can change it, split it up so you have at least 2 days rest for each muscle instead of 1 like his routine.

01-05-2001, 02:44 PM	#8
Large And In Charge Member Join Date: Nov 2000 Posts: 355	Can you say, "overtraining!" Football coaches may know the game of football but they don't know squat (no pone intended) when it comes to designing a lifting program! He says that he wants to make you stronger? well he is doing just the opposite. You don't gain strength in the gym. You break down muscle in the gym and you gain strength and muscle mass in the recovery stage. This guy is doing 2 major thing wrong when he makes you do this routine? 1. This routine breaks down the muscles too much and then you start to enter the injury zone! 2. And, like the others said, this routine doesn't give the muscles enough time to recover from the previous workout! So between these 2 major flaws, it will be extremely difficult to gain any strength. You told me in the chat room that your football team looses allot, well I think this ridiculous routine is a big part of that record! I'm no football coach, I probably couldn't even put together any good football plays! But I know how to design an effective training program because I do it all the time and these 2 major problems just jumped out at me. So the team as a whole needs to either try to change your coach's thinking around or needs to break his thumbs! [This message has been edited by Large And In Charge (edited 01-05-2001).]

01-06-2001, 12:52 PM	#9
mac sloan Guest Posts: n/a	Pick exercises that will be sport specific to your sport. Pick exercise that give you the most bang for your buck. IMO I would drop that workout like you would a hot potatoe. ------------------ [This message has been edited by mac sloan (edited 01-06-2001).]
mac sloan Guest Posts: n/a

01-11-2001, 04:10 PM	#10
soon2Bswoll Guest Posts: n/a	This is some nice feedback guys. I want to show this to him and otehrs want me to as well but then I'll run the risk of being kicked off the team. What should I do? ------------------ Got Muscle? Train hard, play fast, go strong.
soon2Bswoll Guest Posts: n/a

01-11-2001, 05:05 PM	#11
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	My guess is he's not going to like looking like and ass. I'd just do your own routine and don't tell him. Not much point in telling him if your not on the team anymore.

01-13-2001, 08:36 AM	#12
HickeyNC Member Elite Member Join Date: Jan 2001 Location: Greensboro, NC Posts: 251	This guy has you all way overtraining. Looking at your work out the one thing that stands out is that you are working your shoulders three days in a row. They never get any time off to rest. that leads to fatigue, and fatigue more than likely will lead to an injury. If you can get away with doing your own work out, i would do that. I would NOT say anything to the coach. It sounds like he has no clue about weight training at all. But the last thing i think you should do is tell him that.

01-13-2001, 11:56 AM	#13
soon2Bswoll Guest Posts: n/a	I dont think this is a good idea either but my Nutrition and Foods Science teacher wants to print this out and give it to the nurse because she says we could get hurt. What to do now?? LoL ------------------ Got Muscle? Train hard, play fast, go strong.
soon2Bswoll Guest Posts: n/a

06-09-2001, 02:58 PM	#14
football4life Registered User Join Date: Jun 2001 Posts: 1	This is the workout my coach gave the team. You can pick from a 3, 4, or 5 day workout. Day 1 is the same as day 3 and 5 i think, and day 2 is the same as day 4. I only do a 3 day cuz thats all i have time for. Day 1: Bench (20's)if u dont know what this means ask me and ill explain. Squat -(power lifting) Week 1 4x4, 2 4x5, 3 5x4, 4 and 5 5x5...same for all power lifts Incline DB (20's) power clean (power lift) Push jerk (power lift) Straight leg dead lift (power lift) Day 2: leg extensions (2x15) calf raises (2x15) hammer curl (20's) tricep pushdowns (20's) lat pull downs (20's) seated rows (20's) Then 3 sets of box jumps how many reps u can get in 30 seconds. Day 3: same as day 1 I stopped doing push jerks, cleans, and dead lifts. Dead lifts i hurt my back and push jerk i though incline was enough for the upper chest and shoulders and cleans wasnt doing nething for me. So now i do flat DB's close grip bench flies and alotta curling. I also do crunches and started running my 40 yrd dash after lifting. I like the idea of 20's with bench cuz i started lifting in January and i was repping 140...now im doing 200 and i only weigh 170. I think thats pretty good becuz i always do incline DB's b4 i bench. <FONT COLOR="#000002" SIZE="1" FACE="Verdana, Arial">[Edited 3 times, lastly by football4life on 06-10-2001 at 02:08 PM]</font>

06-16-2001, 03:40 PM	#15
BIGCHUMMS Registered User Join Date: Jun 2001 Location: ERIE/PA Posts: 2	<FONT size="6">Text</FONT s> hey my coach does the same work out's ....u can pick from a 3 day 4 day or 5 day.... i do a 4 day so i can have wensday as a recovery day u should try this workout that football4life said couse it worked for me.....i will be goin into my sophmore year in highschool i am 6"4 250 .....i bench 225 ....this workout is pretty good i like ...i do that workout and some of my own to hit more of the muscles.... so try this workout just dont tell your coach do your ownthing........but try it and get back telll us what u think....... later

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06-17-2001, 04:57 AM	#16
Mr.Xtreme Registered User Join Date: Dec 2000 Posts: 73	I think you coach is a dumbass! He wants you guys to be ready for the season yet he gives you this workout plan and it looks like a high ratio of injuries will occur. ------------------ Don't ever look behind at the things you have don't. Always look forward.
Mr.Xtreme Registered User Join Date: Dec 2000 Posts: 73

06-17-2001, 08:33 AM	#17
Pump_Daddy Hella Member Join Date: Dec 2000 Location: Baltimore, MD, USA Posts: 69	its me (soon2bswoll) Thanx for all the feedback and digging this old article up! i like to see what everyone else is doing too! ------------------ Got Muscle? Train hard, play fast, go strong.

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