This is the workout I have been doing the last few weeks to prepare myself for football. It is the 3 day Westside cycle (with a floating day) and I’m using the Charlie Francis system for my running. I’m a 6’1 245lb Guard if that makes any difference. Let me know what you guys thank of my program.
Friday- May 27th
Pre: Band Ext. Rotation (2x12), Face Pulls (2x15), Thumbs down Lat Raise (2x12) Giant Set
Main Workout:
- D/E Bench: 135x3x3 (2 close, 1 wide), 145x3x8 (all sets had a double looped mini band)
2.Close Grip Pin Press: 225x5, 245x3, 255x3 (then mini band pushdowns x25)
3.Seated Rows (wave bar/wide): 160x10, 170x10x3
4.Rear Delt Raise (lying on decline): 15x8x3
5.Hammer Curls: 45x8x2 (8 each arm) (supersetted with rear delts)
Post: Static Flex ? Shoulders, Lats
Running: Tempo Runs
1.Dynamic Warmup ? Knee Pulls, Heel Pulls, Russians, Backwards Russians, Awesome Grabs, Reverse Lunges, Skips, Quick Skips, Mini Buildups
2.10x40?s (around 7 seconds) (30s rest)
3.6x100?s (around 20-22 seconds) (30s rest)
Total Volume: 1000 yards
Tuesday ? May 31st
Pre: Hurdle Mobility (step over, duck under laterally), Awesome Grabs, Band Leg Curls x 10
Main Workout:
1.Front Squat: 45x5, 135x5, 185x3, 210x3, 235x3, 255x3, 275x3, 295x3, Approx Max: 320
2.RDL: 205x8, 215x8x2
3.Single Leg Power Runner: 130x8 (8e.l.), 140x8, 145x8
4.Pullthroughs: 90x15, 100x15, 120x15
5.AB Pulldowns: 120x15, 140x15, 150x15
Running: Tempo Runs
1.Dynamic Warmup ? Heel Pulls, Awesome Grabs, Russians, Backwards Russians, Reverse Lunges, Leg Kick Overs (on hurdle), Skips, Quick Skips
2.10x40?s (around 7 seconds) (walk back recovery)
3.1x3 on track stadium, 1x1 on big stadium (run from disabled stand, up, over, walk)
4.10x40?s (same)
Total Volume: 800 yards + whatever the stadiums were
Wednesday ? June 1st
Pre: Ext Rotation, DB Cleans, Band Pullbacks (all 2x10)
Main Workout
1.Floor Press: Barx10, 95x10, 135x3, 165x3, 185x3, 205x3, 225x3, 245x2, 245x1
Approx Max: 260
2.BB Row: 155x8, 165x8x2, 170x8
3.Rolling DB Tri Ext: 20x10x2, 25x10x2
4.L-Raise: 15x10x2, 20x10
5.Decline DB Press/Face Pulls: 55/90x15, 55/100x15
Running: Tempo Runs
1.Dynamic Warmup ? Heel Pulls, Awesome Grabs, Russians, Shuffle, Caricoa
2.10x100?s (50yard walk for recovery)_
Total Volume: 1000 yards
Friday ? June 3
Pre: Bench Step Overs 2x10, Lateral Bench Step Overs 2x10, Rev Lunges 2x, Capital Drill 1x10, Back Extensions/Crunches 2x15
Main Workout:
1.Hang Clean: 205x2x4, 225x2x3
2.D/E Squat: 225x2, 265x2x2 (stopped cause my quad was killing me)
3.Good Morning: 135x8, 155x8, 165x8, 185x5 (just for fun)
4.Pulldown Abs: 150x15x5
5.Banded Leg Curls: 3x20
Running: Tempo Runs
1.Dynamic Warmup ? Cocky Walk, Knee Hugs, Heel Pulls (x2 to stretch out my quad), Awesome Grab, Lateral Lunges, Dog In Bush, High Knees, Butt Kicks
2.6x100 (19-20 seconds) 1st two did Burpees x10, 2nd two did Pushups x15, 3rd two did Line Jumps x30 (ended up resting about 45-60s between each run
3.Rest 2 minutes
4.6x100 (19-20s) did these just straight up with about 35-45s rest
Total Volume: 1000 yards
Monday ? June6
Pre: Ext Rotations, Shoulder Box (3x12 both), Abs/Hypers (1x20 free, 2x15w/Plate)
Main Workout:
1.D/E Bench: 135x3 (close), 135x3 (wide), 150x3x9 (with doubled mini?s)
2.Close Grip Towel: 185x5, 205x5, 220x3, 245x3
3.Seated Rows (wave bar, wide): 170x10x2, 180x8x2
4.Rear Delt Raises (off decline): 20x8x3
5.Hammer Curl: 45x8x2
Running: Accel Day
1.Dynamic Warmup ? Russians, Ankle Grabs, Awesome Grabs, Rev. Lunges, High Knees, Butt Kicks, Carioca, Skips (All 2x10 yds)
2.8x10?s (all ~1.9s) (1minutes rest) Rest 2m after
3.6x20?s (all ~3.3s) (2 minutes rest) Rest 2m after
4.2x40?s (all ~5.8s) (2 minutes rest)
Total Volume: 280yds
Note: Pretty windy day, i think it hurt times, I’m certianly not that slow (pr is a 5.1).
Tuesday ? June 7, 2005
Running: Tempo/Conditioning Day
1.Dynamic Warmup ? Russians, Backwards Russians, Heel Pull, Awesome Grabs, Reverse Lunge, Lateral Lunge (1x), High Knee Crossover Skips, High Knees, Butt Kicks, Carioca, Skips (All 2x15yds)
2.10x50s (all ~8,7-8,9) (30s r.i.)
3.Situps x 30, Line Jumps x 36, Chinnes x 16 (all 2x)
4.10x50s (all ~8.5-8,8) (30s r.i.)
Total Volume: 1000yds
Wednesday ? June 8, 2005
Pre: Russians, Backwards Russians, Heel Pull, Awesome Grabs, Bench Step Overs, Lateral Bench Step Overs (1x10 each), Back Ext./Abs (2x15)
Lift:
1.Hang Clean ? 155x3, 225x3x2, 245x3x2
2.Front Squat ? 45x5, 95x5, 135x3, 185x3, 225x1, 245x1, 270x1, 295x1, 315x1, 335x1
3.RDL ? 235x6x2, 245x6x2
4.Plate Pinches ? 2 10lb plates in each hand: 3x35s holds
5.Lat Ab PD?s ? 70x12, 90x12x3
Post: Static Flex ? Hammy?s, Quads, Hips