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Football lifting, guru advice needed...

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BigDirk
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2004/01/14 03:38:13 (permalink)

Football lifting, guru advice needed...

Alright, football lifting with the team has started, so my idead of doing frankies 5x5 is shot for awhile. They want us to do bench+squat on mon/thurs, and dead+clean on wed. I know its not the best routine, but will it suffice? I might be able to do the 5x5 routine, but my coaches want us to focus more on the power excersizes, so sometimes i might not finish stuff like shoulder press, dips, chins etc. so which should i do?

Day 1 (mon)
squat 5x5
bench 5x5

Day 2 (wed)
Dead 5x5
clean 5x5

Day 3 (thurs)
squat 5x5
bench 5x5

OR (and i might not be able to do this everytime, somedays i might have to sacrifice the smaller stuff)

Day 1 (mon)
Squat 5x5
hamstrings 5x5
calves 3x12

Day 2 (wed)
Bench 5x5
standing shoulder press 5x5
dips 5x5

Day 3 (thurs)
Deads 5x5
dumbell rows 5x5
barbell curls 5x5

all input appreciated
#1

9 Replies Related Threads

    pop
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    RE: Football lifting, guru advice needed... 2004/01/14 12:56:06 (permalink)
    The first routine lacks enough recovry time, and also lacks overhead press.

    The sceond routine lacks cleans which are a major strength booster for your sport.

    Add a little ab work in there one a week.
    #2
    BigDirk
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    RE: Football lifting, guru advice needed... 2004/01/14 20:52:16 (permalink)
    yeah, i know the first one has no overhead presses, but their not really "allowed". They want us to do the jammer, which is a shoulder machine with a little chest thrown in. We do abs and running all 3 nights. It looks like the first is the one ill be using, can i still make gains?
    #3
    Frankie NY
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    RE: Football lifting, guru advice needed... 2004/01/14 21:41:06 (permalink)
    Dirk:

    I didn't comment because I imagine the routine is set in stone by your coaches. If you have flexibility with what YOU do specifically, then let me know, and I can give some comments. But if you have to do what the team does, then there's no point.
    #4
    BigDirk
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    RE: Football lifting, guru advice needed... 2004/01/14 21:49:32 (permalink)
    well yeah, its pretty much set in stone. i was just wondering if i will benefit from this routine?

    Ive seen a few routines where you do each power excersize twice a week and nothing else. Is this one a good routine as it is, or is there another excersize u think would be beneficial?

    Its not completely stone, they just want the power lifts done as ive listed them.
    #5
    Frankie NY
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    RE: Football lifting, guru advice needed... 2004/01/14 22:56:36 (permalink)
    quote:
    Originally posted by BigDirk

    well yeah, its pretty much set in stone. i was just wondering if i will benefit from this routine?


    At your age and recovery ability you'll probably gain.

    quote:

    Ive seen a few routines where you do each power excersize twice a week and nothing else. Is this one a good routine as it is, or is there another excersize u think would be beneficial?


    The problem with working the same movements twice in the same week is that you have to do one workout HARD and one workout EASY or both workouts MODERATE. You can't to two HARD workouts on the same movements / muscles because you'll overtrain and can't recover.

    The problem with one HARD workout and one EASY workout is that the EASY workout is pretty much useless in terms of gains and only slows your recovery from the HARD workout. A MODERATE workout on the same muscles / exercises twice a week is o.k. for Olympic lifters where technique is more important than brute strength, but not for strength athletes.

    In my opinion, for powerlifting and bodybuilding it's better to annihilate each muscle / exercise once a week. This is what we did in football. We also did a more full body type workout with different exercises once every 4-5 days on occasions.
    #6
    BigDirk
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    RE: Football lifting, guru advice needed... 2004/01/15 00:59:13 (permalink)
    ok frankie, thanks for the advice. The problem with my gym is that there are only 3 power racks, so the standing shoulder press i cant really do being as there are too many kids and too little time. Is there anything i can supplant with this for a pseudo 5x5 routine. Also, i dont think my coaches would be to thrilled with me doing 5 sets of biceps.

    So, is there a routine sorta like your 5x5, with only one power excersize per routine that i could do, with very little supplemental/isolated excersizes?

    OR, is there a routine you could set up for me with the guidlines set for fball (bench/squat day, and then a dead/clean day)? My coaches dont care what we do for sets/reps, so is there something you could devise?

    Also, if it helps we do 30 min of abs/cardio after each workout

    Thanks for all the help, i really appreciate it
    #7
    Frankie NY
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    RE: Football lifting, guru advice needed... 2004/01/15 02:57:12 (permalink)
    quote:
    Originally posted by BigDirk

    The problem with my gym is that there are only 3 power racks, so the standing shoulder press i cant really do being as there are too many kids and too little time.


    You don't need a power rack to do standing military presses. You can do them anywhere. You just need a bar and weights.

    quote:

    Also, i dont think my coaches would be to thrilled with me doing 5 sets of biceps.


    No problem. With heavy compounds sometimes you don't need direct arm work for them to grow. It varies a little from person to person. If you can't do bicep curls, I wouldn't lose any sleep whatsoever.

    quote:

    OR, is there a routine you could set up for me with the guidlines set for fball (bench/squat day, and then a dead/clean day)? My coaches dont care what we do for sets/reps, so is there something you could devise?


    I would do something like this:

    DAY 1: Deadlifts 5x5, Barbell or Dumbbell Rows 5x5

    DAY 2: Barbell Bench Press 5x5, Standing Military Press 5x5

    DAY 3: Power Cleans 5x5, Squats 5x5
    #8
    BigDirk
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    RE: Football lifting, guru advice needed... 2004/01/15 16:18:50 (permalink)
    Well after talking it over with the other "leaders" of the team, ive decided to step up and be the pseudo strength "coach" using the advice ive recieved here.

    So, i was thinking of doing your 5x5 split, as much as i can anyway

    Day 1
    Squat 5x5
    sldl 5x5
    grip

    Day 2
    Dead 5x5
    clean 3x5
    dumbell rows 5x5

    Day 3
    Bench 5x5
    stadning shoulder press 5x5
    dips 5x5

    Also, would it be unbeneficial to do biceps when i get home, about an hour after being done with the normal workout? id still like to do them, but not there

    What is the best way to incorporate cleans into my dead day? They must be done on the same day as deads, so what would be the best sets/reps to get maximum workout without overtraining?
    #9
    GoldenArrow
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    RE: Football lifting, guru advice needed... 2004/01/16 10:44:33 (permalink)
    Can you not jerk or press after cleaning the bar to get some pressing in? They surely can't object to that...
    #10
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