Evalutate My Football Workout

Bigger Stronger Leaner Powerlifting & Strength Sports
1

Hey what’s up? I created this new workout for me to do until July. I was going to do anonther Westside but I really don’t have time or energy to do one.

I’m definatly going to be doing it in the summer before Football starts up. I’m training for football. This workout is 4days but to allow a lot of rest I’ll spread them out in 8 days instead of 7. Open to any suggestions and critcism. I will also include my plan my Gpp, abs, and pylos don’t know how I’ll shecdule it yet tho.

Thank you

Workout 1
Bench or Incline Bench or Decline Bench 4x5
Bentover Row 3x8
Curls 3x8
Skull Crushers 3x10

Workout 2
Front Squat or Squat 4x5
SLDL or GM 3x5 or 3x10
1 Leg Squat 2x10
Wall Sits 2x1min

Workout 3
Close Grip or Incline Close Grip 3x6
Military Press 3x8
Plate Pinches 3xfailure

Workout 4
Power Clean 4x4
Hang Snatch 3x4
Deadlift 4x4
GHR 2xfailure

GPP Workout
Burpees 2x15
Mountain Climbers 2x30secs
Jumping Jacks 2x100
Feet Shuffles 2x30sec

Abs
Weighted Crunches 1x100
2x50 Crunches
2x20 Toe touches
2x10 Leg swings ea leg
Bridge 2x1min
1x25 Flutter Kicks

Pylos (Light)
Tuck Jumps 2x5
Leapups 2x10
Vertical Jumps 2x12
Burnouts 2x100

I’m going to be doing a running workout to but I gotta wait till the weather gets better. I’ll post that in my journal later when the happens

2

Do something explosive everyday. Not enough back work. Follow either a periodized set and rep scheme, change up your assistance sets and reps every couple weeks.

Those are the main things.

3

What position do you play? I’d drop some of that pressing work and add in leg/olympic work.

4
  1. Abdominal strength: Zerchers
  2. Neck Neck Neck-and not all with the cheerleaders.
  3. Hip raises for the hip flexors-not abs-and lots of hip flexor stretching.
  4. Alternate overspeed (slightly downhill) and underspeed (slightly uphill) sprints. Choose an appropriate distance for your position.
  5. Look into getting a set of Iron Woody’s or other bands.
  6. Overhead squats
  7. More grip work (2x/week for abs, neck and grip) Those are your force transer points and therefore your weakest links on the field.
  8. Toe raises-not up on the balls of your feet, but rather up on your tip-toes as much as possible.
5

[quote]DONJUANPIMPIN wrote:
Hey what’s up? I created this new workout for me to do until July. I was going to do anonther Westside but I really don’t have time or energy to do one.

I’m definatly going to be doing it in the summer before Football starts up. I’m training for football. This workout is 4days but to allow a lot of rest I’ll spread them out in 8 days instead of 7. Open to any suggestions and critcism. I will also include my plan my Gpp, abs, and pylos don’t know how I’ll shecdule it yet tho.

Thank you

Workout 1
Bench or Incline Bench or Decline Bench 4x5
Bentover Row 3x8
Curls 3x8
Skull Crushers 3x10

Workout 2
Front Squat or Squat 4x5
SLDL or GM 3x5 or 3x10
1 Leg Squat 2x10
Wall Sits 2x1min

Workout 3
Close Grip or Incline Close Grip 3x6
Military Press 3x8
Plate Pinches 3xfailure

Workout 4
Power Clean 4x4
Hang Snatch 3x4
Deadlift 4x4
GHR 2xfailure

GPP Workout
Burpees 2x15
Mountain Climbers 2x30secs
Jumping Jacks 2x100
Feet Shuffles 2x30sec

Abs
Weighted Crunches 1x100
2x50 Crunches
2x20 Toe touches
2x10 Leg swings ea leg
Bridge 2x1min
1x25 Flutter Kicks

Pylos (Light)
Tuck Jumps 2x5
Leapups 2x10
Vertical Jumps 2x12
Burnouts 2x100

I’m going to be doing a running workout to but I gotta wait till the weather gets better. I’ll post that in my journal later when the happens[/quote]

Looks ok to me, however did you say you were going to do this until July??? Why not switch it up with some other progs on this site? (How about outlaw strength and conditioning by Chad Waterbury)

6

Looks good. I’d put the military presses first before close grips.
I think spreading it over eight days instead of seven is an excellent idea.
I’ll be interested to see how you integrate running and agility work.

7

Not a bad program. Although what people before have said about periodizing is correct. Some ideas you may want to look at are getting rid of the “arm” exercises. Unless you have a specific weakness in them…they’ll get worked plenty in your pushes (triceps) and pulls (biceps). You could also think about making you April work hypertrophy focused, May - Strength, June Strength-Speed, and July Speed-Strength. Also, although the 8 day week does sound good in practice ( and I see why you’ve done it), I’ve found it difficult to get into…but that could just be me. However, you could opt for Leg day 1 on Monday, Upper Day 1 - Tuesday, Track and Plyos Wednesday, Upper Body day 2 - Thursday, and Leg day 2 on Friday. That either gives you 2 days off, or do aerobic work on Saturdays (stuff that isn’t going to tax your legs a ton). I’d also drop the ab dominant day…they’ll also get plenty of work with your leg days. Or if you have a weakness, add in some core exercises at the end of your workouts. Good luck with the training!!

8

I would take out the pylos and do the rengade skipping program as suggested on this site by coach davies. It is more demanding, explosive and teaches body coordination. I’ve used it for my wrestling and have noticed an improvement in everything.

9

Thanks guys. I’m going to be following these rules also

  1. You should also change up your rep range every 2-3 weeks like a 5x5 then 3x5 then 3x3 or something of that nature. But for auxilaries they should always be in 2-5 sets of 6-10 reps.

  2. You can’t do the same exercises for 2.5 months. It gets you bored of the program which is why you have to switch them up every 2-3 weeks.

10

[quote]Garrett W. wrote:
What position do you play? I’d drop some of that pressing work and add in leg/olympic work.[/quote]

I play LB/TE but might try to see some time at DE or SS

11

[quote]auzzie wrote:
Not a bad program. Although what people before have said about periodizing is correct. Some ideas you may want to look at are getting rid of the “arm” exercises. Unless you have a specific weakness in them…they’ll get worked plenty in your pushes (triceps) and pulls (biceps). You could also think about making you April work hypertrophy focused, May - Strength, June Strength-Speed, and July Speed-Strength. Also, although the 8 day week does sound good in practice ( and I see why you’ve done it), I’ve found it difficult to get into…but that could just be me. However, you could opt for Leg day 1 on Monday, Upper Day 1 - Tuesday, Track and Plyos Wednesday, Upper Body day 2 - Thursday, and Leg day 2 on Friday. That either gives you 2 days off, or do aerobic work on Saturdays (stuff that isn’t going to tax your legs a ton). I’d also drop the ab dominant day…they’ll also get plenty of work with your leg days. Or if you have a weakness, add in some core exercises at the end of your workouts. Good luck with the training!![/quote]

The Ab day would be the same day as a leg day forgot to add. Gpp and pylos would be on a seperate day.

12

[quote]Cowboy92 wrote:
Do something explosive everyday. Not enough back work. Follow either a periodized set and rep scheme, change up your assistance sets and reps every couple weeks.

Those are the main things.[/quote]

What and where would you suggest I put the back work.

13

Your routine looks pretty good, but some of it looks a little more oriented for bodybuilding than to improve on-the-field performance.

Curls? Damn near useless really for football, but essential for bodybuilding. I can maybe see an argument for arm muscle balance, but back work works the bi’s. I think it would be better to add another back exercise and dump the curls. Are you really doing curls for football or for the girls?

Your ab workout again looks really good for bodybuilding, but for football I am not so sure. Your ab work is all high-rep and low-intensity. Muscular endurance is important in a long, grueling football game, but STRONG abs may be even more important in football. Weak abs are going to mean getting pancaked or stood up. Weighted decline crunches holding some heavy weight for reps < 10 will do you well. And where is the oblique training?

Your program is great, looks tough, but you said it was for football, and a few elements of it don’t seem football-specific.

14

[quote]bigvook wrote:
Your routine looks pretty good, but some of it looks a little more oriented for bodybuilding than to improve on-the-field performance.

Curls? Damn near useless really for football, but essential for bodybuilding. I can maybe see an argument for arm muscle balance, but back work works the bi’s. I think it would be better to add another back exercise and dump the curls. Are you really doing curls for football or for the girls?

Your ab workout again looks really good for bodybuilding, but for football I am not so sure. Your ab work is all high-rep and low-intensity. Muscular endurance is important in a long, grueling football game, but STRONG abs may be even more important in football. Weak abs are going to mean getting pancaked or stood up. Weighted decline crunches holding some heavy weight for reps < 10 will do you well. And where is the oblique training?

Your program is great, looks tough, but you said it was for football, and a few elements of it don’t seem football-specific.[/quote]
Yeah I can see where your coming from even tho I do play football i still want to look good so I added bicep curls. I can understand I could do without. What you suggest inplace of curls. Also forgot to add I workout at home not in a gym so I don’t have all the luxirous of a gym.

That ab routine was from last football season. Do you have any good T-Nation articles for good ab workouts. You alreaady now that I’m strving for a better core not just a cut ab look. Thanks for your help. Started day 1 today so I’ll take out the curls next time. Also I still don’t have a set plan where to put everything over the course of 8days. Any suggestions anyone. Thank you all by the way.

15

switch the power cleans to before your bench day. Don’t do two olympic movements in one day, two much neurological stimulation there, plus you’ll more likely loose explosion from the first to the second movement, which defeats the purpose of the movement.

16

Mertdawg had a great response. As a linebacker I especially agree with the grip strength, can never have enough of that!

Just make sure that your program is centered around bringing up your weak points and you should be fine.

So what would you say your weak points are?

17

[quote]Tags wrote:
Mertdawg had a great response. As a linebacker I especially agree with the grip strength, can never have enough of that!

Just make sure that your program is centered around bringing up your weak points and you should be fine.

So what would you say your weak points are?[/quote]

My weak points would be Hamstring strength, Bench sucks but really doesn’t matter in my opinion, Tris should be stronger, Abs are okay but need a stronger back, Need to lower bf and need to step my speed up

18

[quote]o0ArticA0o wrote:
switch the power cleans to before your bench day. Don’t do two olympic movements in one day, two much neurological stimulation there, plus you’ll more likely loose explosion from the first to the second movement, which defeats the purpose of the movement.[/quote]

I think i’ll put the hang snatchs on day 3 instead of 4.

19

[quote]DONJUANPIMPIN wrote:
My weak points would be Hamstring strength, Bench sucks but really doesn’t matter in my opinion, Tris should be stronger, Abs are okay but need a stronger back, Need to lower bf and need to step my speed up
[/quote]

If this is the case then maybe you could change up your routine a bit; i.e. Hip dominant workout day 1, quad dominant workout day 3, Press dominant workout day 2, and Pull dominant workout day 4?

Or, if this is more suitable for you:

week 1:

day 1: hip dominant
day 3: press dominant
day 5: quad dominant

Then on your g.p.p. days incorporate more upper body work

week 2:

day 1: pull dominant (upper)
day 3: hip dominant
day 5: press dominant

Then, on your g.p.p. days incorporate more lower body/sprinting work.

Then repeat with week 1.

If your doing some O-lifts, which your program outlines, you could maybe cut the plyo’s for now and incorporate more posterior chain/tricep/grip work into your GPP days.

I would suggest maybe 2 G.P.P days if your condition allows for it on days of your choosing when you feel good. Listen to your body and take your rest days when needed.

Obviously progress slowly and keep it simple which appears to be your goal, but maybe put your priorities first and hit them the hardest.

Anyways,

these are just some suggestions,

good luck,

Tags

20

Donjuan, I am in the same boat as you: getting ready for the next season. My goals: get bigger, get faster, get stronger. A good workout that I think really helped me get a lot stronger was one written by Chad Waterbury called “Strength-Focused Mesocycle.”

http://t-nation.com/readTopic.do;jsessionid=A6EFA48B8D15221ACCC2779FFBEFF9C5.titan?id=485341

I did it for about 6 weeks, working out every other day. I would cycle my workouts so that they each had two sessions of the recommended set/rep range. I think it worked really well.

I’ll just throw it out there for you.

WO1
power cleans
pull ups
dips
good mornings

WO2
deadlifts
dumbbell flat bench
bent-over rows
lunges

WO3
squats
barbell incline bench
cable rows
straight-leg deadlifts

I didn’t do any ab work or grip work because it wasn’t recommended. However, I feel there was enough in the tank to include both on each day. And seated cable rows were weak, felt way too easy. Chin ups would have been better.

You seem to be getting bombarded left and right with advice, which may just leave you throwing your hands up in frustration. To me, your workout seems very ambitious, but very time-consuming, which may lead to burn out and overtraining. So I say take some of the critical thinking out of planning your own workout and borrow one from here. Use it as a blueprint, tweak it a little, and let your mind focus on lifting the weight.

Whatever you decide on it is about chest, back, quads, hamstrings, core (abs, obliques, lower back), and a little bit of shoulders. Just keep the exercises compound, and avoid the single-joint exercises except when doing direct core work. Limit your workouts to one-hour. If you are not getting it done in an hour you are doing too much. And give yourself enough rest.