Football Program

Training Powerlifting
1

Hey to everyone

I’m in the middle of my off season football training and after coming off a training cycle, I’m looking for another program.

I feel like I have a solid base, after working 1 1/2-2 years of basic compound movements, both light and heavy.

I’m working with a 3 day split, Mon-Wed-Fri. In between, I have practice. It would probably make more sense to go with a total body approach, rather than an uneven upper/lower split.

I love to lift heavy and rarely exceed 8 reps, even on supplementary and accessory lifts. I’m a firm believer in big heavy movements, and high frequency training.

I’m looking for a program that focuses mainly on strength, while also promoting some size. Since, I’m not willing to give up heavy lifting at all, I was thinking about an alternating workout, where the heavy/ME/SE work is rotated. I also am a firm believer in supp/acc work, but don’t see how to incorporate it into total body approaches.

Maybe 1 Upper 1 Lower movement followed by supp work?
EX:

  1. Bench Press Heavy
  2. Supp work
  3. Supp work
  4. Deadlift Heavy
  5. Supp work
  6. Supp work

Any ideas would be very helpful and appreciated.

2

I say keep the weight basic

like you have one push one legs id do an abs and a pull call it a day maybe a few supps other than that skills practice drills, sprints, go carry sand bags flip tires stuff like that.

id keep it simple in the weight room though and intense. squat, dl, bench, OH press, chins, rows. nail those and some of the other things listed above and hell you’ll be well on your way.