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Football Out of season workout

IPimpology76 Posts: 11 Joined: 2003/11/02	2003/12/20, 01:16 AM our school just got a new weight room, and my football coach is going crazy over it and developed this workout that he sweres on anything is one of the best workouts and demands us to follow it. I personally don't like it at all, and would like to get an alternate workout to show him. This is the basic workout he has us on: Workout A: Bench- 70% of bench max 3X12 Military- 55% 3X12 Lats- 55% 3X12 Dips- 5X10 Workout B: Squats 70% 3x12 Lunges 3x12 leg press: 3x12 neck 3x10 pullups 5x5 Workout C: Incline bench 55% of max 3x12 dumbell bench 3x12 seated row 3x12 70% close grop bench 3x12 50% of bench Hammer Jammer 3x12 Workout D: same as workout B he has us do A and B monday and tuesday... and plyometrics on wednesdays then thursday and friday do C and D.... i personally like working certian muscle groups such as chest & triceps in one day, rather than doing bench, and the rest of the day shoulders and some lats.... please help me by giving me some tips or what to do
richardjst Posts: 410 Joined: 2002/07/13	2003/12/20, 02:49 PM Well... problem is, that there is a set repitition, not a set repition goal...you go 3x12, where you would be better off going 3x8-12. If you don't go till you cant, and you get all 12 reps of every set, you wont get stronger. other wise, that looks like a standard fb program, and as long as you go into it with all your heart, you'll gain. Hope some of this helps. -------------- If hard work and persistence were the keys to success, most people would opt to pick the lock.~Dick
richardjst Posts: 410 Joined: 2002/07/13	2003/12/21, 12:23 AM Also i see no explosive movements...where are the cleans, the jerks, the snatches...those are fundamental movements for a football team...the three most important movements for a football team are the squat, power clean and snatch, unless you are a lineman will shoulder strength and chest strength come into any play, but there to...those three lifts are what set the core for a good fb player. And you do not have any ab work...to have speed you need to do explosvive and heavy exercise (squat, clean, snatch), to do these exercises you need a core...for a core you need to do ab work...don't get me wrong plyos are good but pale in comparison to the cleans and snatches in terms of explosive POWER...and on a smaller note you are over training your back on the A and B workouts...if you do Lat's on A workout and do Pullups on B workout, that's same muscle group two days in a row...a big no no in weight training.hope some of this helps.... -------------- If hard work and persistence were the keys to success, most people would opt to pick the lock.~Dick
gatormade Posts: 1,355 Joined: 2003/10/01	2003/12/24, 12:39 PM This looks like a preparation cycle. The explosive movements will come later. Your coach is trying to build a strong base before fine tuning. Stick with it for a little while. You don't have to train to failure to get better. Training to failure trains you to fail plus it will get you overtrained. If this workout doesn't progress into higher weights and lower reps (3-5) and doesn't add explosive lifts then repost and I'll hook you up.
5600000 Posts: 44 Joined: 2003/09/28	2003/12/30, 12:38 AM how do you do snatches and powercleans though? and i was just wondering, i leg press 8 reps of 320 at the gym so i have strong legs, but i cant do a squat of over 50 pounds without it killing my shoulders, so how do u position the bar to do a squat?
GOWAR Posts: 361 Joined: 2001/10/24	2004/01/01, 11:04 PM u dont put the bar on your shoulders , you want to put the bar its hard to say but just below your shoulders and just above your back.
GOWAR Posts: 361 Joined: 2001/10/24	2004/01/01, 11:07 PM Ip I'm sure that your coach is just giving all of you a starting plan and will bring in the Plyo's, speed, mass, and explosive training in later. You could talk to the coach about the workout. But why dont u like it? Just try as hard as you can to get as big, strong, and fast as possible. Being smart about though.
rebels19 Posts: 7 Joined: 2004/01/02	2004/01/02, 09:26 PM Too me, it looks like a decent program but I think you need more reps and weight, for example: Squat: 2x6 75% 2x4 80% And so on, but I think you should just stick with what he has you all doing, if he is your coach he has you doing it like this for a reason. 5600000, the best place to position the bar during squats is like what GOWAR said, somewhere between the shoulders and your back, just move the bar around alittle and you will find a comfortable spot, do this for awhile and it will become a habit.
A_toole Posts: 24 Joined: 2004/01/06	2004/01/11, 02:55 AM hey how would you go about doing cleans and snatch at home whithout any rubber matting or rubber weights? Im starting at junior collage soon and I'll want to play f-ball again and I want to start doing football specific lifts and stuff. any tips guys. P.s. USC #1 USC #1 USC #1 YEA BABY HOME TOWN TEAM RULES LSU, OSU ARE #2 AND 3
GOWAR Posts: 361 Joined: 2001/10/24	2004/01/12, 12:07 AM well if i were u and i really wanted to do cleas without any rubber mats and cleans i would join a gym just for safety reason or bring the weights out on the grass and only do weight you know u wont kill yourself with, i just made that up so i suggest u just join a gym.
A_toole Posts: 24 Joined: 2004/01/06	2004/01/12, 12:56 AM Good idea actiouly about the grass. Now a gym isn't a bad idea either but thats expensive and I just bought an olimpic bar and bench set with 300 lbs and I want to use it you know. I've been doing bench press and preecher curls (which isn't a good exercise for football because the bicep is a pull muscle, the tricep is a push muscle much more effective for pushing offensive linemen, yet arent explosive for effectivley tackleing, and I'll be playing MLB.) anyways is having a unstable surface like grass to stand on dangerous? Thanks, AT -------------- USC #1, USC #1, USC #1 HOME TOWN SCHOOL #1 BABY YEA, LSU AND OSU ARE #2, AND 3. I THOUGHT I WOULDN\'T SEE THE DAY WHEN A COMPUTER OVERWRITES THE HUMAN COMMIN SENSE. MABY THE TERMINATOR WAS WRITE. HAHAH JUST KIDDIN. BUT SERIOUSLY USC ROCKS.
hombre_guapo Posts: 12 Joined: 2004/01/14	2004/01/15, 10:40 PM I hate our football's offseason workouts as well.. but they work lol. Stick with it, but if you don't notice some explosive exercises coming in the future such as the clean-and-jerk, ask your coach whats up. -------------- What the MIND can imagine, the BODY can achieve.
gatormade Posts: 1,355 Joined: 2003/10/01	2004/01/16, 06:53 AM place the squat bar on the meatiest part of your traps just above the first bony pertrusions of your scapula.
gatormade Posts: 1,355 Joined: 2003/10/01	2004/01/16, 06:56 AM I think the workout is good. The one thing that should happen is the reps should get lower. Those sets of 12 are for growth and body comp. You should eventually being performing 5s, 3s, and 2s on your core lifts. And when I say core I don't mean your trunk. I mean your bench, squat, and clean. Also, I see you are doing the jammer. That is a power exercise and should be done first in your workout. Also the reps should be kept 5 or under. Take care.
Alienheat Posts: 1 Joined: 2003/09/07	2004/12/15, 05:55 PM Gatormade, should the reps for auxillory exercises be 5 or under too. Like would I do an exercise such as Leg Curls 3x5 or 3x10?
gatormade Posts: 1,355 Joined: 2003/10/01	2004/12/16, 01:36 PM Depends on your goal. I like doing higher reps for my auxiliary work. If I need more strength work then I'll do 5 or less.
Alienheat4 Posts: 47 Joined: 2003/09/07	2004/12/16, 04:59 PM My goal is purely as much strength as possible. At this point I don't care about bodybuilding much. However, most programs I see make the core exercises (Squat, Bench, etc) at 3x5 and then auxilory lifts at 3x10. Which one would you suggest?
wrestler125 Posts: 4,619 Joined: 2004/01/27	2004/12/24, 05:32 PM Too many reps. Also, great point about the repetition goal. Less reps and a greater %ORM. Also, whats a hammer jammer? Other than that, its not a bad program for building a lifting base. -------------- Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even. steve
wrestler125 Posts: 4,619 Joined: 2004/01/27	2004/12/24, 05:34 PM Alienheat: for strength, use less reps. For some auxillaries though, high reps are good. However, the only (high) repetitions that I do are 20+. 8-20 reps are for building hypertrophy, whereas 1-5 will work your CNS, and 20+ will be for recovery work and for building muscular endurance. -------------- Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even. steve