I’m 15 years old and play High School Football, which means that my entire weight lifting program is dictated by my football coach.
The program he uses is based on that of Springfield college, and it emphasizes maxing out on every lift. A typical week would include:
Monday:
-Towel Bench and Box Squat (Build up to max weight for low reps)
-High Intensity Circuit (Max weight on each machine to failure, no rest period between machines)
Wednesday:
-Clean and Deadlift (Build up to max weight for low reps)
–High Intensity Circuit (Max weight on each machine to failure, no rest period between machines)
Friday:
-Bench and Squat (Build up to max weight for low reps)
-High Intensity Circuit (Max weight on each machine to failure, no rest period between machines)
I was just wondering what all of you think about this program, because frankly it doesn’t seem to be working for me. When I lifted by myself over the summer (couldn’t make it to the football lifts in the morning) I seemed to make much larger gains using high reps of lower weight, and suffered from nothing other than DOMS. Lately however, I’ve had prevailing soreness and severe lower back pain.
If it helps, I currently max out at the these weights:
[quote]NextPudzianowski wrote:
Ideally that’s what I would do, but coach is huge on having all the players lift by the program instead of lifting on their own.[/quote]
Then explain to him that this certain excercise causes you pain. If he refuses to listen, then hurt yourself and take the school to court haah… I’m sure he’ll understand if you tell him about the pain.
I would buy the book by rippetoe called starting strengh; maybe buy the book for coach also (or maybe just train your own way covertly based on the rippetoe book if you think his ego is to big).
[quote]Hussayn wrote:
NextPudzianowski wrote:
Ideally that’s what I would do, but coach is huge on having all the players lift by the program instead of lifting on their own.
Then explain to him that this certain excercise causes you pain. If he refuses to listen, then hurt yourself and take the school to court haah… I’m sure he’ll understand if you tell him about the pain.[/quote]
Hahahaha sounds like some solid advice. Profitable also.
[quote]ds77 wrote:
I would buy the book by rippetoe called starting strengh; maybe buy the book for coach also (or maybe just train your own way covertly based on the rippetoe book if you think his ego is to big).
A program based on this book cant go wrong… [/quote]
Not super high, I go a little bit higher than 90 degrees for box, and for regular squats I try to go lower than that. Also, I only got 500 for one rep.
[quote]Polska wrote:
Not super high, I go a little bit higher than 90 degrees for box, and for regular squats I try to go lower than that. Also, I only got 500 for one rep.[/quote]