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Football training split

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mooseman28
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2004/02/04 16:56:08 (permalink)
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Football training split

hey guys im going to be starting a power/strength phase of my training regimen while implementing sprint, agility work and plyos. I'm not sure how i should split my routing to maximise recovery (and results)

i will be focusin on the following lifts

primary

power clean
push press
squat
deadlifts
benchpress
(might try snatches though never really tried b4)

secondary
rows
shoulder press
lunges/split squat
overhead squat

any recomendations on how i should split this routine?
number of days in the gym is not a problem to me
ps its for american style football
#1

9 Replies Related Threads

    PikeKing
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    RE: Football training split 2004/02/04 17:21:46 (permalink)
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    Hi Mooseman, which position do you play?

    Are you in season at the moment? I'm assuming as you are entering a strength/power phase you are in your off season. You have chosen the right focus lifts, I wouldnt worry too much about snatches unless you have a coach to teach you technique, the clean will enough. I would drop the shoulder press from you assistance exercise list, add good mornings or another compound hamstrings exercise. Also with the lunges try lateral and diagonal lunges as well as the normal forward and back stuff.

    I would arrange your workouts something like this.

    Lower 1
    Squats 5,4,3,5
    3/4 Deadlifts 5,4,3
    Lateral Lunge 2-3x8-10

    Upper 1
    Bench Press 5,4,3,5
    Push Press 5,4,3
    Pullups 3x6

    Lower 2 explosive emphasis
    Cone drills, agility drills etc
    Power Clean 5x2
    Stiff Leg Deads 3x6

    Upper 2
    Push Jerk 5x2
    One Arm Row 3x6
    Close Grip Incline Bench 3x6

    #2
    mooseman28
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    RE: Football training split 2004/02/04 17:33:00 (permalink)
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    Thanks pike thats a great looking split.
    I will probably add minor work like bi's tri's and calves in a circuit

    good call on the lateral and digonal lunges, ive never really even heard of them but they would be great for change of direction and maintain balance and power
    #3
    PikeKing
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    RE: Football training split 2004/02/04 18:20:17 (permalink)
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    Which position do yo play?

    I used to play as a linebacker and found lateral box jumps quite helpful.
    #4
    mooseman28
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    RE: Football training split 2004/02/08 00:14:41 (permalink)
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    runningback/linebacker though highschool,

    getting readfy for university ball wanna be in top shape

    #5
    mooseman28
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    RE: Football training split 2004/02/08 23:26:57 (permalink)
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    squat- 385 for 8 back 315 for 8 front
    bench 235 for 8
    power clean- 235 for 5
    havent done deads in a while

    #6
    mooseman28
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    RE: Football training split 2004/02/08 23:29:38 (permalink)
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    shoulder pressing 95's for 6

    (im kinda proud of that one :) )
    #7
    mooseman28
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    RE: Football training split 2004/02/12 05:31:22 (permalink)
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    well obviously i want to reach max potential, i think everything can improve.

    the big test in university for strength is squat reps at 315, and bench reps at 225, so i'd like to get close to 20 reps on the bench (very good for a runningback)right now im only around 10-12. I'd like to hit close to 30 for the squat.

    but being able to lift heavy weights doesnt necessarily make one a better football player. What i really need is to convert this strength to explosive power, speed, and quickness.

    ie vertical jump/40 yard dash/agility run/shuttle run

    #8
    PikeKing
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    RE: Football training split 2004/02/12 08:45:30 (permalink)
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    As usual your school tests the same kind of pointless crappy stuff as the NFL and College combines.

    Check out Joe Defranco's site he has tapes on how to do well at these test, a lot of coaches hate him for it.
    #9
    mooseman28
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    RE: Football training split 2004/02/13 16:33:07 (permalink)
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    I was also wondering how much rest i should gove my plyo training? as they usually leave me pretty sore

    any other exercises you guys do for maintaining balance?
    #10
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