Hey guys, I am a future football coach and I am also lifting myself. I am trying to come up with a good program that incorportates the Westside template with a three day split. I understand that as football players they need to build, speed, muscle, and strength.
I think that this is a three day split which will do this. The split follows a two week cycle which incoporates the ME, DE, and RE lifting patterns.
Week 1:
Day 1: Maximum Effort (strength) Squat/DL Work up to 3-rep max
Accessory: ham strings
Abs, Lower Back, Grip, Neck (1 excercise per body part)
Day 2: Repitition Effort (hypertrophy) bench, work up to max reps in 135lb, 185lb, or 225lb.
Accessory: Triceps
lats, upper back, delts, biceps (2 excercises per body part)
Day 3: Dynamic Effort (speed) squat/DL, work up to 8x3 of 60% 1 rep max
Accessory: hamstrings
abs, lower back, grip, neck (1 excercise per body part)
Week 2:
Day 1 ME Bench work up to 3-rep max
Accessory: triceps
lats, upper back, delts, biceps (1 excercise per body part)
Day 2: RE effort squat/DL work up to max reps with 135lbs, 185lbs, 225lbs
Accessory: hamstrings
abs, lower back, grip, neck (2 excercises per body part)
Day 3: DE bench work up to 8x3 60% of 1 rep max
Accessory: triceps
lats, upper back, delts, biceps (1 excercise per body part)
Obviously this would be coupled with a solid speed and conditioning program. I just want some feedback from other coaches, athletes, and westside disciples!
Coach L