mandatory football workout.. ={

[vinceforheismen]

My football coach jsut gave me this. hows it look. i have been following a push/legs/pull. i know i just posted a bullitine about a workout but he wants me to follow this. SRY for posting another...

Monday
bench press: 12,8,5,8,8,8
Push pressfront) 12,10,8
dumbell side raises:12,12,12
dips: 15,12,10,8
st. bar tricep ext: 12,10,8,8,6
tricep pushdown: 15,12,10,8,8
bar curl: 12,10,8,8
db hammer curl: 12,10,8,8
wrist curls: 3 sets to failure
abs: russian twists, wall throws

tuesday
hang clean: 3,3,3,3,3 rep to fail
squat: 10,8,8,8,8,8
lunge: 15,12,8
straight leg deadlift: 12,10,8
lat pull down: 15,12,10,8
calf raises: 3 sets of 30
abs: superman, planks

thurs:
close grip bench: 12,8,5,8,8,8
dumbell bench(incline): 12,10,8
standing behind neck press: 12,10,8,8
lateral raises: 12,12
rear delt dumbell raise: 12,12
ez bar tricep extension: 12,10,8,8
reverse tricep pressdowns: 15,12,10,8
reverse curls: 12,10,8,8
wrist curls: 3 sets to failure
abs: russian twists, wall throws

Friday
one arm snatches: 12,10,10,8,8
one leg squats: 12,10,8,8,6,6
trap bar deadlift: 5,5,5
one arm dumbell row: 10,10,10
leg extension: 15,12,10
leg curl: 15,12,10
side step up's: 15,12,10
calf raises: 3 sets of 30

 

[oaktownboy]

why does he have ur reps so high? calf raises: 3 sets of 30? that won't be much weight

 

[P-funk]

the reps are high. there are some good things in it. the days are chock full of exercises though. I would rather see you work very hard on 4 exercises than do all that shit.

 

[fufu]

Holy crap...those are high reps. I'm not to knowedgable on football strength training but I'm gonna go ahead and say those reps are riculously high for building functional football strength. Olympic lifts to failure? Not a good idea IMO...I suppose the hang clean lift would be less dangerous compared to a full/power clean to failure, but still.

 

[P-funk]

oh, i just saw the hang cleans to failure, high rep sets of 1-arm snatch and behind the neck pressess.....this is the worst program ever. tell your coach he is a fucking moron.

 

[the nut]

My college coach would have cut me...

stick with the basics:

overhand grip barbell rows
weighted Dips
incline Bench Press
standing Military Press
wide squats
front bar squats
wide grip deadlifts
farmer walks
single leg squats (no weight)
Pullups (or pulldowns if you can't)
Dumbell Rows
Flat bench dumbbell press
Close grip barbell press
Clean and Press


5 exercise per day, 3-5 sets per exercise, 5-10 reps per set.

And get yourself a pull sled!

 

[Dale Mabry]

I think that is more sets in 1 day than I do in a week.

 

[P-funk]

how the hell are you supposed to fit conditioning in there?

 

[P-funk]

seriously. this shit pisses me off. Does you coach know anything about exercise and training? It is sad that he is incharge of kids.

 

[Dale Mabry]

how the hell are you supposed to fit conditioning in there?

I would think 40 sets a day, in and of itself, would be conditioning work.

 

[Double D]

We ran a program something similar to that in high school. However we varied our reps each week. The highest our reps went to was 10 and it was pyramiding down from 10. We had alot of 3x3 days and 5x5 days. I agree with P, there are a hell of alot of exercises in there and I would much rather bust ass on 4 or 5 instead of 8 -10. But hey your young it may work. But I know from experience that coaches for the most part dont pay attention to what your doing. Just do what you want to.

 

[P-funk]

tell your coach that I will give him a good price to consult with dale and I on proper program design.

 

[KelJu]

My head coach was a marine. He was tough, but he knew a lot about weights appearently, because my school was very small, but we beat the dog shit out of other schools 3 times our size in both football and powerlifting competetions.

This was our weekly routine:

Monday
Deadlifts: 3x10 @ 60%
Squats: 3x10 @ 60%
BenchPress: 3x10 @ 60%
Incline Press: 3x10 @ 60%
Military Press: 3x10 @ 60%


Tuesday
Lineman would have to push the coaches truck 10 laps around the band practice field with his motor off and the transmission in neutral. Followed by piggy back rides. I have no clue what the backs and receivers did. I think they just watched films.

Wednesday
Deadlifts: 3x10 @ 60%
Squats: 3x10 @ 60%
BenchPress: 3x10 @ 60%
Incline Press: 3x10 @ 60%
Military Press: 3x10 @ 60%

Thursday
Same as wednesday

Friday
Deadlifts: 3x10 @ 60%
Squats: 3x10 @ 60%
BenchPress: 3x10 @ 60%
Incline Press: 3x10 @ 60%
Military Press: 3x10 @ 60%

 

[Dale Mabry]

tell your coach that I will give him a good price to consult with dale and I on proper program design.

Price=infinity

 

[the nut]

seriously. this shit pisses me off. Does you coach know anything about exercise and training? It is sad that he is incharge of kids.

A lot of high school coaches have no idea when it comes to training... but you see it in a lot of lifters, the think more is always better.

 

[P-funk]

My head coach was a marine. He was tough, but he knew a lot about weights appearently, because my school was very small, but we beat the dog shit out of other schools 3 times our size in both football and powerlifting competetions.

This was our weekly routine:

Monday
Deadlifts: 3x10 @ 60%
Squats: 3x10 @ 60%
BenchPress: 3x10 @ 60%
Incline Press: 3x10 @ 60%
Military Press: 3x10 @ 60%


Tuesday
Lineman would have to push the coaches truck 10 laps around the band practice field with his motor off and the transmission in neutral. Followed by piggy back rides. I have no clue what the backs and receivers did. I think they just watched films.

Wednesday
Deadlifts: 3x10 @ 60%
Squats: 3x10 @ 60%
BenchPress: 3x10 @ 60%
Incline Press: 3x10 @ 60%
Military Press: 3x10 @ 60%

Thursday
Same as wednesday

Friday
Deadlifts: 3x10 @ 60%
Squats: 3x10 @ 60%
BenchPress: 3x10 @ 60%
Incline Press: 3x10 @ 60%
Military Press: 3x10 @ 60%

where is the pulling? why is that intensity so low? that workout is worse than the first one!

 

[KelJu]

where is the pulling? why is that intensity so low? that workout is worse than the first one!

Deadlifts are not pulling?

It was simple and effective. Weight meets in this part of the country only included Bnech Press, Squat, and Deadlift.

What the hell would a lineman need pulling movements in his program?
I played for 8 years, and I never needed anything put pressing power and explosive movements.

 

[the nut]

Vince: If your really interested and think you can get away with it, I'll call a couple buddies I played college with who are in the N right now and see what they are doing. What's your size and position?

 

[Dale Mabry]

What the hell would a lineman need pulling movements in his program?
I played for 8 years, and I never needed anything put pressing power and explosive movements.

Balance out a physique, prevent injury due to postural distortion, and increase total size.

 

[P-funk]

Deadlifts are not pulling?

It was simple and effective. Weight meets in this part of the country only included Bnech Press, Squat, and Deadlift.

What the hell would a lineman need pulling movements in his program?
I played for 8 years, and I never needed anything put pressing power and explosive movements.

there are no explosive movement in that program!

what about single leg work?

Why would a lineman need pulling? Um, maybe to strengthen the shoulder joint and the bicpes to prevent injuries and bicep tears when trying to throw a block!


Powerlifting isn't football. Why should a football player train like a powerlifter? they are two differnet sports with two different demands. Strength is only one aspect of football.

Also, pulling movements are crucial in powerlifting! Strength then shoulder girdle. Strengthen the lats. etc....

This is like basic training101 stuff.

 

[CowPimp]

Deadlifts are not pulling?

It was simple and effective. Weight meets in this part of the country only included Bnech Press, Squat, and Deadlift.

What the hell would a lineman need pulling movements in his program?
I played for 8 years, and I never needed anything put pressing power and explosive movements.

You need up body pulling. Unless you want your posture to suck balls and your shoulders to be injury prone. Also, if you don't think that pulling movements are important for a lineman, then you're nuts. You aren't just pushing people. Nothing is in a straight line. You can't believe all the muscles that start to fire in a chaotic, open skill, contact environment that a lineman has to deal with.

Developing your back is important for everything, and one exercise which trains the muscles on your back isometrically is not enough. As P said, even powerlifters train the shit out of their backs. For the Westside template, a lot of times people recommend training your back all 4 sessions; that's how important the back is.

 

[Boost777]

and behind the neck pressess.....this is the worst program ever. tell your coach he is a fucking moron.

Are behind the neck military presses bad, I was under the impression they were one of the best for shoulder mass?

 

[fUnc17]

Are behind the neck military presses bad, I was under the impression they were one of the best for shoulder mass?

you need to have the proper flexibility which 99.999% of weekend warriors don't have, in addition to perfect form and an appropriate non-ego influenced weight

risk > reward

 

[KelJu]

Football injuries in high school almost always happen to things like knees, ankles, ACLs, elbows, and broken bones.

I know what you guys are saying and you are right about injury reduction if these kids were bodybuilders, which they aren't. Connective tissues in the legs take a beating, while most of those kids are still growing.

Firing off of the line is all legs, which is why I say squats train an explosive movements. Pass protection is an explosive movement. You go into a pass protection stance and you open handed punch people in the chest with both arms.

 

[KelJu]

Also, I forgot to add that the program used linear periodization, and usually ended up on 3x3 by the time the season started.

 

[mike456]

Football injuries in high school almost always happen to things like knees, ankles, ACLs, elbows, and broken bones.

I know what you guys are saying and you are right about injury reduction if these kids were bodybuilders, which they aren't. Connective tissues in the legs take a beating, while most of those kids are still growing.

Firing off of the line is all legs, which is why I say squats train an explosive movements. Pass protection is an explosive movement. You go into a pass protection stance and you open handed punch people in the chest with both arms.

what does it have to do with if they are bodybuilders or not? YOU NEED TO DO PULLUNG MOVEMENTS IF YOU ARE DOING PUSHING MOVEMENTS! to prevent shoulder injury, a bad posture, and a weak back, which is very crucial for sports such as football.

I wonder how much better these teams would be, and how much less injuries they would get if they actually had good trainers.

 

[Squaggleboggin]

Here are some movements I would use, personally, for football (if I could follow my own routine):

-Farmer's walk (unilateral + bilateral)
-Overhead Bulgarian squats
-Deadlifts (conventional + sumo)
-RDLs (unilateral + bilateral)
-Turkish get up (can't stay away from it)
-Plate/bear hug walks/drags
-Power snatches
-Benches (unilateral + bilateral)
-Pull ups/chin ups
-Yates rows
-Weighted planks
-Proper warm up and nutrition, of course

I wish I could've played football in high school and still followed my own routine. It'd be a ton of fun. By the way, this routine is extremely biased toward really weird movements. But I like it like that.

 

[vinceforheismen]

Vince: If your really interested and think you can get away with it, I'll call a couple buddies I played college with who are in the N right now and see what they are doing. What's your size and position?

that would be awesome man! im 6'2 d-end. by next season i will be weiging in at 205-210

 

[vinceforheismen]

thanks for all ur responses.. lol i guess ill try and get away from it

 

[PWGriffin]

those programs are great, what are you all talking about? I do 40 sets (mostly arm isolation work, just like the original posters coache's program) at least 6 days a week, sometimes 8.