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Devoted 2 Iron
10-23-09, 6:27 pm
What up fellas. Was asked by a football coach to draw up a routine for his players during the offseason. Wants something around fifteen minutes that can be done three times a week. Im thinkin four sets of progressively heavier weight on bench press and barbell row. Suggestions?

Ady
10-23-09, 7:01 pm
Deadlift and Bench :)

Peace

mcbeast
10-23-09, 8:24 pm
Rotate Squats/Incline Bench and Deadlift/Pushpress every 2 weeks. That can be done pretty fast, and hits every major part of the body.

BryanSmash!
10-24-09, 1:13 am
Here's a good five day program, if you want to cut it to four days, I'd drop the Tuesday workout. It's going to take more than fifeteen minutes a day, though. Keep in mind, there really isn't a correct training program for football in general, as there are so many factors that determine the workout itself. Try and keep the workouts fun, or the the kids aren't going to want to do them. If the coach wants the workouts to be three times a week for only fifeteen minutes, that's his perogative, and it should followed however. If that is the case then stick with Bench, Squats, and Cleans. Throw in some gripwork at the end by having a contest to see which player can hang from a chinning bar the longest. Whatever you choose however, supervising the players in the weightroom should be you highest priority. If you don't, weight training sessions are going to turn into a who can lift the most contest, followed by the players getting injured.


May - August
2-Week Cycles Week One
Monday: Football skills; Weight training: Bench press (5 sets of 2 reps), Cleans or snatches (5 X 2), support exercises (neck, arms, lats, abdomen, hamstrings, calves); 20 min. jogging on treadmill or track; stretching
Tuesday: Football skills; speed exercises (e.g. repeat 20-40 meter sprints, zigzag sprinting, high knee sprinting, etc.; plyometrics (choose six exercises); stretching
Wednesday: Weight training: Squats (5 X 2), Snatch (5 X 3), support exercises); jog 20 minutes on treadmill or track; stretching
Thursday: Rest
Friday: Football skills; Weight training: Bench press (5 sets of 2 reps), Cleans (5 X 2), support exercises; jog 20 minutes on treadmill or track; stretching
Saturday: Football skills; speed exercises (e.g. repeat 20-40 meter sprints, zigzag sprinting, high knee sprinting, etc.; plyometrics (choose six exercises); stretching
Sunday: Rest

Week Two Monday: Football skills; Weight training: Squats (5 X 2) Bench press (5X2), support exercises); jog 20 minutes on treadmill or track; stretching
Tuesday: Football skills; Speed exercises (e.g., 20-60 meter sprints, high knee exercise, harness sprints, etc.); plyometrics (choose 6 exercises); stretching
Wednesday: Weight training: Cleans (5 X 3), Jerks off the rack (5 X 3), support exercises); jog 20 minutes on treadmill or track; stretching
Thursday: Rest
Friday: Football skills; Weight training: Squats (5 X 3), Bench press (5 sets of 3 reps), support exercises;); jog 20-30 minutes on treadmill or track; stretching
Saturday: Football skills; speed exercises (e.g. repeat 20-40 meter sprints, zigzag sprinting, backward sprinting, high knee sprinting, etc.; plyometrics (choose six exercises); stretching
Sunday: Rest