PDA

View Full Version : Critique my Football Strength workout



Hags
05-15-10, 9:13 pm
Its full body Monday, Wednesday, Friday
HIIT and abs on the off days to get in shape for training this summer.
Friday is by far the heaviest day to allow for extra recovery over the weekend
Along with the workout Im Bulking at around 3100 calories. Im 197 lbs play D-end and Linebacker


Monday:
Bench 5x5
Squat 5x5
Bent Rows 3x10
Shrugs 3x10
Straight bar curl 3x10
Skull Crushers 3x10

Wednesday:
Incline Bench 5x5
SLD 5x5
Military Press 3x10
Lat Pulldowns 3x10
DB Curl 3x10
Close Grip Bench 3x10

Fridday:
Bench 5x5
Deadlift 5x5
Clean 5x5
Bent Rows 3x10
Straight Bar Curl 3x10
Tricep Extention 3x10

billy10388
08-17-10, 9:48 pm
Its full body Monday, Wednesday, Friday
HIIT and abs on the off days to get in shape for training this summer.
Friday is by far the heaviest day to allow for extra recovery over the weekend
Along with the workout Im Bulking at around 3100 calories. Im 197 lbs play D-end and Linebacker


Monday:
Bench 5x5
Squat 5x5
Bent Rows 3x10
Shrugs 3x10
Straight bar curl 3x10
Skull Crushers 3x10

Wednesday:
Incline Bench 5x5
SLD 5x5
Military Press 3x10
Lat Pulldowns 3x10
DB Curl 3x10
Close Grip Bench 3x10

Fridday:
Bench 5x5
Deadlift 5x5
Clean 5x5
Bent Rows 3x10
Straight Bar Curl 3x10
Tricep Extention 3x10

Thanks you for the post.

TXPWRLFTR
08-17-10, 10:01 pm
Hags, looks good.
During the season I trained my team 2 days a week with weights, Mon and Wednesday. I had them rotating max effort and dynamic effort days as the weeks progressed. It pays off during the season to continue lifting. I can't tell you how many clinics I attended and heard coaches say they don't lift weights during the season as they fear injury...I just shake my head...My boys adapted well...don't cut your reps and don't be affraid to increase the poundages but maintain good form. 3 days will work too. What level are you playing? High school? College?
I would suggest picking another shoulder workout as your shoulders are to take a lot of hits.

On your template, are you increasing poundages each set or are you staying with a set weight?

Best of luck to ya!
Remember, as a linebacker you want to them so hard, that his momma feels it in the stands...or as Alvin from The Program says; "Kill everybody..." LOL

Big Wides
08-18-10, 6:49 am
Looks good, I am taking that this is for in-season? If it is then would cut back on the frequency of how much your lifting since the physicial aspects of the game are going to put a toll on you. But the exercise choices are spot on in my opinion.

D-Line and Linebacker....sounds all to familiar to me. Best of luck