I created my own off season training routine and would greatly appreciate some constructive criticism and some input. I am going into my second year of playing football in the CIS. I am 5’10, 220 lbs and have been training for about four years now. I play linebacker. Any input is greatly appreciated, Thanks.
Day 1: Max effort Upper body
-explosive excercise 4x8
-compound upper body movement (mili press, bench press) 4x3-5
-related movement to compound excercise 2x15-20
-super set 4x8-12
include a rowing variation and an upper back exercise.
-Traps 4x8-15
-curl variation
core circuit
Day 2: Dynamic lower body
-explosive 4x8
-jump training 5x3
-unilateral exercise (step-ups, 1 legged RDL) 3x8-10
two hip extension exercises 3x10-12
-core circuit
Day3: dynamic upper body
-explosive 4x8
-major lift 4x12-15
-superset 4x12-15
include a vertical pull and upper back
-shoulder exercise 4x8-12
-tricep exercise 4x12-15
-grip strength
-core circuit
Day 4: max effort lower body
-explosive 4x8
-max effort lift 4x3-5
-unilateral movement 4x8-12
-posterior chain exercise 4-8-12
-core circuit
After each training session I will also complete 6-8 short sprints.
I did obviously use a lot of ideas from WS4SB, but I decided to change some things because I don’t think I am a “Skinny Bastard” any more. Should I just follow the original WS4SB? Or is what I have made suitable for my situation.
Personally, I think that there is a lot going on in this. I don’t think that core training should be done 4 times per week. I am also not a fan of the “explosive exercise” at the beginning of each work out, as it might burn you out early and decrease the weight that you use in whats supposed to be the max-effort lift. With that being said, the only way to find out if something works is to try it yourself.
[quote]ThaChamp wrote:
I did obviously use a lot of ideas from WS4SB, but I decided to change some things because I don’t think I am a “Skinny Bastard” any more. Should I just follow the original WS4SB? Or is what I have made suitable for my situation. [/quote]
It would be alot simnplier to just follow WS4SB. That way you could pick people’s brains who also do the program. It’s also proven to work.
[quote]zonaguy10 wrote:
Personally, I think that there is a lot going on in this. I don’t think that core training should be done 4 times per week. I am also not a fan of the “explosive exercise” at the beginning of each work out, as it might burn you out early and decrease the weight that you use in whats supposed to be the max-effort lift. With that being said, the only way to find out if something works is to try it yourself. [/quote]
I agree and disagree on the comment about the explosive exercise burning you out. If the rep range wasn’t so high and more focused more on just getting explosive rather than getting a training effect, I’d think it’d help more.
[quote]zonaguy10 wrote:
Personally, I think that there is a lot going on in this. I don’t think that core training should be done 4 times per week. I am also not a fan of the “explosive exercise” at the beginning of each work out, as it might burn you out early and decrease the weight that you use in whats supposed to be the max-effort lift. With that being said, the only way to find out if something works is to try it yourself. [/quote]
I agree and disagree on the comment about the explosive exercise burning you out. If the rep range wasn’t so high and more focused more on just getting explosive rather than getting a training effect, I’d think it’d help more.
But that’s just me.[/quote]
same. I find that if i start even with heavy bench, in general my performance improves for the second exercise, so i always found starting with speed work or even some rep work actually made my max exffort shit stronger afterwards as i was nice and primed i guess.