Can anybody give me an idea of what kind of routine college coaches typically put football athletes on?
I used to work as a student strength and conditioning coach at my D1 school under a great S&C coach. I’ll give you a sample of what we did (I don’t have the % maxes we use but here is the exercises:
4 days per week upper/lower
Upper 1
Bench
Pull Circuit
Lat Pulls/ Underhand Pull-downs
Seated Row (Bent over Rows)
Bicep Curls
Push Circuit
Incline
Military
Diamond/Regular Pushups with plate on back
Pikes, Russian Twists
Lower 1
Power Clean
Box Squats with Bands (6x3 with 70%)
Lunges
SLDL
Ab work
Upper 2 would just be variations of day 1
Lower 2
Box Cleans
Back Squats
Glut ham raises
step ups
ab work
What is a box clean?
Thanks ZYL281. So what do guys in college max out in? Or is that just for their own time?
they max in bench, squat, power clean
I played at Oklahoma State for a year.
We had speed work/conditioning 4 mornings a week at 6 AM. We did conditioning/agility work on lower body days, and speed work on upper body days.
The weightlifting was basically broken down into a “strength” day and then an “explosive day”, and then repeated later in the week. For example:
Monday Morning at 6 AM:
conditioning/agility for an hour
Monday afternoon:
Squats
Bench
Lunges
Incline
Shoulder circuit
Tuesday Morning at 6 AM:
speed work
Tuesday afternoon:
snatches
hang cleans
power shrugs
clean pulls
GHR
and repeat on Thursday/Friday, with some variation in weight %s and exercises.
Simple routine that worked great.
hey zyl281 and oklahoma state how long would you guys follow the same setsXrep scheme and how often would you guys changed the sets and reps up???
[quote]OKLAHOMA STATE wrote:
I played at Oklahoma State for a year.
[/quote]
I’m sorry! 
I was able to get a copy of OU’s training manual, PM me for details.
This is an actual week of a 1AA program:
Monday: 45 min speed work AM
Lifting: 2x3 close grip snatch
5x3 snatch
5x5,1x8 BB bench(57.5%, 65, 72.5, 77.5, 77.5, 70)
Superset with 5x8 Bent over BB row
3x8 Incline DB bench
Superset with 3x8 sternum chin ups
Tuesday: conditioning (100 yd sprints x16-24) AM Lifting: 2x2 RDL/hang clean warmup (45%, 50)
7x2 Hang clean (55, 62.5, 70, 75, 80, 85, 87.5)
5x5 each leg BB step ups
Superset with 3x8 DB curl and press
3x10 Glute ham raises
Wednesday: Off
Thursday: Plyometrics AM
Lifting: 4x3 DB snatch
5x8 Incline BB bench
superset with 5x5 weighted pull ups
3x6 each arm alternating DB bench
superset with 3xmax inverted rows
2x10 rear delt flys
Friday: 45 min cardio (bike) AM
Lifting: 3x2 Hang clean/front squat warm up (50%,50,50)
5x5 Squat (55, 62.5, 70, 75, 77.5)
Superset with 5x10 lateral raises
3x10 BB lunges
3x10 hamstring curls
Note: This is a typical off season week and every 3-4 weeks after this, sets get heavier while reps get lower.
I played some 1aa ball pretty recently…
We actually did total body work 3 times a week, MWF. Then three times a week, T Th Sa, we did speed/agility/conditioning.
Each session was pretty grueling and about an hour and a half, but this was a relatively short stretch between the end of the season and spring ball.
Summer was a little different because we focused a lot on position specific drills. Winter was the real off season.