Hi guys I am new here I am 15 150 6 foot. my 1 rep bench is 150, squat 180, and dead lift 205(I know I am weak). I have never lifted before except that one time to see my max reps. I do know how to do most of the excercises. I am a football player(wide reciever and Linebacker). I am also a Boxer and a dillitent in MMA. I have been wanting to start this workout.
to help me get better at the sports I do especially Football. This seems to be the best one I found. If some one found better please tell me. Basically I have a problem thought I really dont understand what i am doing in this workout.
I do not understand this Max effort lift.[/quote]
Yes great program but maybe advanced for you but like the other poster eluded to in a Not so patient way lol. Dop something get in the gym hit the basic lifts and do something move from there.
Max effort is working up to a max or new PR in the lift in WS4SB thats a 3 RM you aim to get a new best 3 rm every week
generally yes and no LOL id say yes to keep performace UP and move loads rest 30-60 seconds between each move.
Also with the circuit do I take any break inbetween the excercises. What is a repetition lift.[/quote]
genmerally on circuits I say NO just move to the next and take a break rest after the circuit and then repeat if thats called for.
Finally can I add in some more running days since I am in the off season. Also can i add in some pushups, pullups, and various other body weight excercises.[/quote]
on the off days its expected you are doing SPORT specific work for footballl thats not running long distance but sprints, game work, drills FAST explosive all out stuff get good at the game and what it takes. stong man stuff dragging things flipping tires, carry stuff. I wouldnt over do the pushups etc you should be getting more than enough from the RE and ME days.
Repetition lift is lift a load for as many reps as you can try and do better each week.
Hope that helps,