Athlete Workout Program

Training
21

How about Canadian?

22

Yeah that one too lol, just skipped my mind

1 Like
23

That’s helpful. A season starting Nov 1 and calling a game a “match” were just alien to me, so I didn’t know if maybe you were in Canada.

I’m not a coach or a scout, so take anything I say with a massive grain of salt, but you’re not enormous. Speed is the best way to overcome not having a 17-foot wingspan, so I’d personally spend more time on the track. I’d also anticipate moving more toward tight end or linebacker/ edge as you progress.

For training, I’d build all my days as:

  1. Plyo
  2. Main lift superset with antagonist
  3. Supplemental lifts
  4. Assistance circuit
  5. Conditioning

I’d only lift 3 days a week, max, and my other days would be pure track work.

In-season I’d lift no more than twice and I wouldn’t do additional conditioning outside of practice/ drills. Track work would be dictated by whatever your team is doing.

Just my $0.02

1 Like
24

I basically just did Bodybuilding training as a high school and college wrestler. I was wrestling up a weight class to 182(I only weighed 175) in high school and 197 in college (weighing 192) so I really was chasing size. I understand that football is a bit of a different beast, but if I were in your shoes with my current level of knowledge, I’d probably use 5/3/1 Krypteia. Good blend of strength and size work and conditioning and has a good track record with football players.

2 Likes
25

Preciate this alot man. I was already considering moving towards more LB/Edge work as the season progressed so this pretty much soldified something i knew I needed to do

What I’ll probably do is the Matt Rhodes Krypteia program, with the plyos I mentioned above. I do jump rope as cardio too and to improve footwork so that’ll help my conditioning too

Thank you very much :pray:

1 Like
26

Yessir :saluting_face: preciate the help

1 Like
27

Yeah the Matt Rhodes variation is looking like what I need tbh so I’ll be starting that once my foot sprain heals up. Preciate the input :pray:

1 Like
28

Lots of steak and eggs. Go hard, briefly… rest / repeat

1 Like
29

How often do you do that plyo workout?

That seems like a lot of ground contacts–if I’m not mistaken, coaches keep elite athletes to around 100 ground contacts per week. You have that in a single workout.

I own a coach-deveoped “Explosiveness Program” that never goes above 55 ground contacts/week. Intensity increases every fourth week, never volume.

2 Likes
30

Totally - each one of those series is a workout itself.

One other thing I forgot, I don’t know if it’s still this way (probably is), but bench, power clean, and maybe squat used to be the universally measured lifts. Those and an ok 40m were the keys to passing the “fit enough” test.

2 Likes
31

I train (and rehab) rugby and basketball players for a living

The suggestions above are pretty good, but if I had to summarise it I would:

  1. Lift two or three times per week
  2. Definitely do 1-2 days of additional speed work, in the realm of warm-up + 120-240 total yds of sprinting, broken up into 10, 20 and 30yd reps with 1min rest/10yd sprinted
  3. Sprint on the SAME days you practice (get to the field early)
  4. Do no more than 24 total jumps per gym session
  5. Build your program around the squat, bench press and power clean. Deadlifts are less important imo
  6. Choose 1-2 “key” movements per session for 2-5 hard sets of 3-6 reps
  7. Make sure you cover a quad-dominant, hamstring-dominant, upper push, upper pull and trunk each session. Olympic lifts can count as both a hamstring and upper body pull imo
  8. You absolutely can (and probably should) do 8-12 minutes of arm/delt savagery for the pump post training

e.g

SESSION 1:

  1. Power clean: 4 x 4
  2. Push press: 3 x 5
  3. Bulgarian split squat: 3 x 6
  4. Ab wheel: 2 x 6
  5. Chin-up: 30 total is as few sets as possible
  6. Biceps/triceps for no more than 10 minutes

SESSION 2:

1A. Broad jump: 2 x 4
1B. Hurdle jump: 2 x 4
2. Back squat: 2 x 5
3. Bench press: 3 x 5
4. Single arm DB row: 3 x 12
6. Back extension: 2 x 12
7. GHD sit up: 2 x 12
8. Lateral raise + front raise: 3 x 10/10

SPEED SESSION

  1. Whatever you want for a general warm-up
  2. 2 x 5yd, 2 x 10yd sprints from standing
  3. 6 x 10yd sprints, crouch start (3 each side)
  4. 3-4 x 30yd sprints, walk-in start
6 Likes
32

I do that one twice a week normally after my warm up. I don’t normally it all because I have to get to my workout, but if its too much i will definitely shorten it then

33

Thank you for this, I’ve saved it for future reference :pray:and will definitely consider the program and take the advjce

2 Likes