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2004/12/05, 10:42 AM
Well my coach made this workout for the team and I'm not sure if I should modify it or not. This workout is for the whole team and I know that you would target seperate muscles if you were say a lineman compared to a skills player. I'm a wide reciever/ defensive back so any comments on if this program is good or not would be appreciated. Please note that for the core lifts(Bench Press, Squats, and Deadlifts) he wants us to do a certain percentage and then take of weights. So, for example, during week 1 he wants us to do 75% of our max bench press for 8 repitions for the first set. Then for the second set he wants us to take off 10 pounds and do another 8 reps. Third set take off 10 pounds and do 8 reps. And then for the final set take off another 10 pounds and do 8 reps.
A Day:
Bench Press (4x8).
Close Grip (2x10)
Dumbell Flat(3x8)
Curls (3x8)
Dips (2x12)
Partner Neck (1x10)
B Day:
Squat(3x8)
Lat Wide (3x8)
Leg Press (4x5)
Upright Rows(3x8)
Shoulder Press (3x8)
Dumbell Step Ups (2x12)
C Day:
Bench(3x8)
Dumbell Incline(3x8)
Dumbell Curls(3x8)
Tricep Pushdowns(3x8)
Jammer Extensions(2x12)
Med Ball Twists(2x10)
D Day:
Deadlift (3x5)
Lat Close(3x8)
Superset Leg Extensions and Leg Curls (3x8)
Shrugs(2x10)
Dumbell Lunges(2x10)
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2004/12/05, 10:54 AM
Oh right, I forgot to add that he wants us to add 5 pounds to each of the core lifts every single week.
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2004/12/05, 06:28 PM
Anyone willing to help me for once?
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2004/12/05, 07:36 PM
I think that it's a pretty good workout. There's haredly any exercises for triceps though. I don't think that the whole bench press thing is a good idea though. What you should be doing I think is increase the weight and lower the reps every set. Decreasing weight every set I don't think is a good idea unless your doing burnouts or something.
DX
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2004/12/05, 07:57 PM
alien, this is the weekend and there aren't a lot of people on the boards. be patient and people will be a lot more willing to help you.
i have never trained for football, but as an athlete i would advise you to do some lifts that will train your fast-twitch fibers to aid in explosive movements and quick first steps. see some of the posts by gatormade in the powerlifting and strength training forum to get a well-educated explanation of what these movements are.
i would also do squats instead of leg presses. squats are the single most effective leg exercise you can do. i'm surprised your coach doesn't have you doing them.
dx, dropping the weights instead of increasing as sets progress is a tactic good for shocking muscles into growth. it's called the stripping method and is quite useful when used for the correct amount of time.
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i wish you ill, ice-t.
margarine is a liar who announces, "i am butter!"
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2004/12/05, 08:28 PM
Sorry about that howdiekat, it's just that I never get replies to my questions and it's gotten really frustrating lately. Anyway, I do have the Squat in my workout, but I have the leg press to workmy legs even more. Anyway, do you suggest to take out the second bench day and put in a power clean or something of that nature and completely change around my D day or something?
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2004/12/05, 09:20 PM
i would definitely eliminate one of the regular bench days and turn it into a dynamic day. i am not an authority on dynamic efforts, in fact i know very little about them, but i do know that they are great for enhancing performance. you can read more about dynamic days in the powerlifting forum. gator really knows what he's talking about.
also, i would eliminate leg press completely because they are extremely inferior to squats and won't add anything to your leg workout (see "got leg presses" in the powerlifting forum.) on another note, if you were going to use leg presses it is a bad idea to do them on the same day as squats. in terms of training for athletic performance, however, leg presses are virtually useless. i'd scrap them.
i would definitely keep the deadlifts in your workout on your d day. they are supremely effective and should be a staple in your routine. and yes, it would be a good idea to incorporate power cleans somewhere in there. i don't have experience in that kind of program though so i'm not really qualified to advise on how to add them in.
and really, check out the powerlifting forum. gator has posted some excellent resources that will really help you out a lot.
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i wish you ill, ice-t.
margarine is a liar who announces, "i am butter!"
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2004/12/07, 06:18 PM
if you are looking for sport specific workouts, a really simple and affordable book is Bill Pearl's " getting Stronger" hope this helps
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2004/12/07, 08:07 PM
Alienheat:
Try looking through the "powerlifting" thread - there are some great sports specific programs in there.
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Michael
Trample the weak; hurdle the dead!
Chaos, Panic, Disorder.... Yes, my work here is done!
rev8ball@freetrainers.com
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2004/12/08, 05:58 AM
First off....I would change the workout this way:::
I would focus on 2 things since you're wide receiver....
core workout and legs...in the season that's all you should focus on...
core:
3-4 exercises of abs...decline crunches, twists(obliques), leg raises(butt comes off the floor), rope cable pushdowns...etc do as many as you can on every set...doo 3 sets total...rest 1-2 minutes between sets....
deadlifts: 3-4 work sets...do reps of 3s....that's all you should be able to do...not 4....3...sometimes 2...when you fail on 3rd...my suggestion ....and it's been criticized widely...rest 5-10 minutes between sets on this exercise...this will give u most power/strength gains...
if you want to make this lift mroe difficult...then do shugs on every rep...so 3 deadlifts+3shrugs
also you can variate this lift...do stiff-legged deadlifts, dimel deadlifts(push butt as much back as you can while doing it like stiff legged deadlifts), you can also change foot stance...
Legs:
Squats:3-4 working sets (5, 3, 2 reps)....rest 5-10 minutes between sets...
Machine Leg curls(hamstrings) 3 sets (5,3,2)
or Stiff Legged deadlifts
Sitting Calf Raises 3-4 sets ...very strict...with pauses at top and bottom...try different rep ranges which work for you...try (5, 5,5)if nthat doesn't work for you...go higher rep...see what works for u...i often do sets of 15...
also ask your coach or some1 knowledgable to make up a good plyometric workout for you...
this is vital for you...this will make you more explosive...increasing vertical and shave time of your 40...you can do it w/o any special props or you can use...special raised shoes, shutes, boxes, etc... there's a myriad of exercises...
everything else is just extra...bench is not necessary...along with other things...you can throw them in...but as you said...you priority is to be agile, explosive, flexible etc...so 1 day is CORE, day 2 is LEGS Day 3 Plyometrics....I am sure during season you will have more than enough in practices...and so forth...so this will cut down on time ....remember to spread out the days...to have at least 1 day of rest in between workouts...
if you have an extra day...you can throw in...compound upper body exercises...
Chest: Bench 1-2 sets 4-6 reps
Triceps: French Press 1-2 sets 4-6 reps
Biceps: EZ-Bar Curls/DB curls 1-2 sets 4-6 reps
Shoulders: sitting barbell/DB presses 1-2 sets 4-6 reps
Upper Back: T-Rows 1-2 sets 4-6 reps
Pulldowns/Pull-ups 1-2 sets 4-6 reps
rest 2-3 minutes between sets...
instead of shoulders/triceps....you can do clean and jerk for a couple of sets...
Anywayz good luck...i was jsut trying to brainstorm for ideas....
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2004/12/08, 09:44 AM
Need some cleans in there.....they are good at building exploveness.
Would not doing calf raises be more bodybuilding? menace?
Chest and back should still be part of his work out, not just legs......I'm a firm believer "Your only strong as your weekest link"...ie. muscle.
Next if you have access to a sled.... those do help. Its kinda like a revese hack squat. My school had one.
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2004/12/08, 12:38 PM
Also... speed should play a big role......you can be th ebigges tguy on black, but the big guys can't tackle what they can't catch. So I would go as far to say weight train 3 days a week......and do plyometrics 2 days.
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2004/12/08, 07:31 PM
howdiekat, I took your suggests and took out the leg press but now looking back at it, woudln't the Leg Press help me in some way shape or form even though it may not be as great an exercise as a Squat for example?
gettnlnr and Rev8ball, I did look through the powerlifting forums and the one with the best feedback I could find was the one posted by bb1 with the Getting Stronger program by Bill Pearl. Wouldn't do the same exercises three days a week not work out at all? Wouldn't that be overtraining?
Also, Menace I looked at what you are suggesting. It seems really interesting, and I am going to look more into the plyometrics that you suggested. The only problem is that every site I go to suggests a different routine for plyometrics and my coaches don't seem to be that informed about the plyometrics. I really like what your proposing with the whole program, but I do have some questions. Wouldn't I basically be neglegecting my upper body? Although upper body may not be as important for a skills player such as myself it still is important.
Bigandrew, what day should I add the cleans? Should I replace the second bench day with a day revoliving around cleans? And what else do you suggest to change in my workout?
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2004/12/08, 08:39 PM
Andrew....no calves are important for explosiveness....30% of vertical/explosiveness as far as I know comes from calves....and he's a wide reciever....so he needs to be quick...
look for a pllyometrics workout online....google...
I had one for vertical training and raised shoes...but it's probably different for football...you're probably going to be training with shutes and soo on....also Beware it's very hard...when i started program they suggested doing it every other day...my calves were cramping for 5 days....i don't get soreness thsi abd from weight lifting...so i eneded up doing it once a week and still got good results....
Cleans are a good exercise as andrew pointed out as well...
Also he is training his back...with deadlifts...
I just don't think everything else is as 'essential'...plus if he has extra day..he can do everything else...
And yes if you're short on time I gave you priority training....core, legs, plyo.....if you got an extra day throw in upper body...or do bench with legs....this way you'll be training you whole body with squat, deadlift, bench...your smaller muscles are used to assist bigger ones, so even if you're not directly training them...they are still being utilized...
anywayz gl
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2004/12/09, 01:10 AM
menace, here are workouts and advice posted by GATORMADE.......those jumping shoes arwe trash, and so are calve raises.......I can seated calf raise 4 5 plats, and can't jump for crap.........
heres what gator had to say, about jumping, and other stuff........
"Squats and power cleans are the best exercises for developing strong jumps. If you don't have a strong base before doing plyometrics then you will experience injury. Elite Olympic lifters jump 35-40 inches on their standing verts and they don't perform lots of jumps.
Olympic lifters jump high because of their Power cleans too. The strength shoes ARE NOT backed up by any research that is in a peer reviewed journal. They will however damage your achilles tendon.
I work with volleyball here at UF. The average gain in verticle jump over 5 weeks of training was 3 inches. That is an excellent gain. Here is what we did:
Box squats
deadlifts
box jumps
squats
cleans
jerks
snatches
tons of trunk work
and support work for stabilizers
leg days took 45 minutes beginning to end (warm-up to lift to stretch
Basketball players should squat parallel too. All football players should squat to parallel also. It is as much about range of motion as it is about strength and power. Parallel squats open up the hips and that helps improve stride length. Speed = Stride length x Stride Frequency
Parallel squats are also correlated to better vertical jumps."..............
verticle jump in powerlifting thread.
Notice NO calve raises.......
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2004/12/09, 06:32 AM
that was me ^
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