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Strength Routines?

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  1. 04-23-2005, 02:20 PM #1
    reg56
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    Strength Routines?

    I've decided that I really need to buckle down and train specifically for football. I've been looking around for strength specific routines, and have found many of them to be completely retarded. I know of Westside, which I know is great, but I don't have a training partner, nor a squat cage for ME days. Can anyone help me out in organizing a routine that's strictly for strength and explosiveness?

    Things I'm unsure about are frequency, volume, and how to periodize in order to maximize strength gains. (Low reps is obvious)

    I'm currently following a push/pull/leg split that's pretty straight forward. Deads, bench, squats, and cleans are the focus. I have been getting very good results with this routine, but I need to change directions for strength purposes.

    Diet's in check also.

    Any help would be appreciated.




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  3. 04-23-2005, 06:38 PM #2
    Squaggleboggin
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    Personally, I alternate with a power week and a speed week (both will help in explosiveness of course). Power week is three sets of doubles with 90% of your 1RM; speed week is eight sets of doubles with 50-60% of your 1RM, lifting the weight as fast as you possibly can while still maintaining good form (hence the name 'speed').
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  4. 04-23-2005, 06:45 PM #3
    P-funk
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    I usually alternate between strength and power (speed) in one week.
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  5. 04-23-2005, 11:22 PM #4
    BigDyl
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    Current stats:
    -Age: 15
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    I find that funny that your goal for july 5th includes making it to your next birthday alive. And jesus your 15 and your lifting those numbers?
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  6. 04-24-2005, 12:07 AM #5
    vegman
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    Quote Originally Posted by BigDyl
    I find that funny that your goal for july 5th includes making it to your next birthday alive.
    Note to self: Eat More, Train Hard, and Eat More!
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  7. 04-24-2005, 07:33 AM #6
    BulkMeUp
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    Quote Originally Posted by P-funk
    I usually alternate between strength and power (speed) in one week.
    Do you do this as part of a regular routine all the time? How do you alternate in 1 week if one is not doing a full body wo routine?
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  8. 04-24-2005, 07:40 AM #7
    BulkMeUp
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    Quote Originally Posted by Squaggleboggin
    three sets of doubles
    Ok, you'll have to explain that. Google came up only with results for tennis.
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  9. 04-24-2005, 08:56 AM #8
    Seanp156
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    It means 3 sets of 2 reps as far as I know.
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