[quote]Steel Nation wrote:
bignate wrote:
id like to start a thread about ppl asking questions about seasonal training (aka while playing sports) since ive already had many and i think id be good to have as a record
so ill start it off:
sport: football
hows this routine look:
day 1: flat bench (close or regular)working up to a heavy single or triple
incline (close or regular, whichever the flat wasnt)10,8,6,4,2
dumbell shoulder presses 3x12
lateral raise 2x10
barbell skull crusher 3x10
planks 2-3 sets of 30 sec (weighted)
reverse hypers, 2-3 sets of 10-20
I would stay away from heavy singles in season. I also wouldn’t go so heavy or do so many sets on exercise #2, and I wouldn’t use more than 1 BB pressing movement per session.
day 2: box squat(low), working to heavy sets of 1,2,3
high box squats (like a half squat for explosiveness, and quad overload) working up to sets of 5
beltless deadlifts, light weights, set of 20 (i need to build up my lumber area i think this will help
pullups, or bent row, sets of 10
barbell curl and reverse curl, 4x10 each
grip work
Again, watch the heavy singles. You may also want to get the bar off your back if your shoulders and elbows start getting beat up, so zerchers, rack pulls, trap bar DLs, safety bar, manta ray, etc could all help.
In season is not really the time to work on weaknesses. Save it for after the season. High rep deads are also notorious for DOMS, so I would avoid them and anything else that’s going to make you sore.
I don’t know if you do any single leg stuff currently, but if you are then that would be a worthwhile addition, just keep the volume relatively low.
My .02
In season training is primarily for maintenance after you get through the first month or so. Keep that in mind.[/quote]
yeh right now i only lift four days a week, long past being in a seasonal sport for the summer, but i cut back on diff exercises and it seems to be working well, my bench squat and dead are both climbing