i found this program on this site it was posted some time last year i was goning to follow a westside program that i found on this site but upper body lower body splits don’t seem to work for me at all, what do u all thinkn of this program im gonna add a few running/GPP days in this also
*Warm Up consists of:
Shoulder Box 2 x 10
Cable Pull Thru 3 x 8
1 leg back extension 3 x 8 ea
Hypertrophy week:
MONDAY
Total ME-Push Press (up to 6 rep max)
Lower DE-Box Squat 10x2
Upper -Barbell Row 3 x 8
Total-Power Shrug 3 x 8
Glute Ham Raise 3 x 8
Abs
Neck
WEDNSDAY
Lower ME Good Morn. (up to 6 rep max)
Upper DE Speed Bench 8x3
Total-Clean high pull 3x6
Lower-RDL 3x8
Upper-Weighted chins 5x6
ABS
Neck
FRIDAY
Upper ME Board Press (up to 6 rep max)
Total DE Snatch 8x2
Lower-Barbell Step up 3x8 ea
Upper-Barbell Tricep ext. 3x8
Total-Squat & Press 5x6
ABS
Neck
Strength Week
MONDAY
Total ME Push press (up to 1 rep max)
Lower DE Box Squat 10x2
Upper Barbell Row 4x6
Total Power Shrug 4x6
Lower GHR 4x6
ABS
Neck
WEDNSDAY
Lower ME Good Morning (up to 1 rep max)
Upper DE Speed Bench 8 x3
Total Clean High pull 4x6
Lower RDL 4x6
Upper Weighted Chins 6x3
ABS
Neck
FRIDAY
Upper ME Board Press (up to 1 rep max)
Total DE Snatch 8x2
Lower Barbell Step Up 4x6
Upper Barbell Tricep Ext. 4x6
Total Squat & Press 4 x 6
ABS
Neck
Power Week
MONDAY
Total ME Push Press (up to 1 rep max)
Lower DE Box Squat 10x2
Upper Barbell Row 6x3
Total Power Shrug 6x3
Lower GHR 4x6
ABS
Neck
WEDNSDAY
Lower ME Good Morn. (up to 1 rep max)
Upper DE Speed Bench 8x3
Total Clean Pull 6x3
Lower Jump Squat 4x5
Upper Iso Ballistic Push up 6x3
ABS
Neck
FRIDAY
Upper ME Board Press (up to 1 rep max)
Total DE Snatch 8x2
Lower Speed DLs 6x3
Upper Ballistic Bench 4x5
Total Power Shrug 6x3
ABS
Neck
yeah i wasn’t gonna bother using the hypertrophy week anyway, if it helps im 16 years old 5’6 180 pounds and play fullback
Bench: 225
Squat: 335
Dead Lift: 315
Clean: 185
im trying to get my lower back and hamstrings stronger also im trying to get more speed. this season i could have done a lot better if i had speed. my strengh was good and i have pretty good explosivess put my open feild speed held me back
does anyone know what type of speed traning i should be doing
There are many drills out there to improve your speed and explosive quickness. As a fullback, explosion may be better, but look into some college football workout websites. Maybe PM me, my brother is national scout for the 49’ers, maybe I can hook you up with something.
But squats,cleans,deads mixed with running drills will all help. Old stand-by like hill climbers is great. Walter Payton was pretty good ya know.
I have zero knowledge of football whatsoever, but the programme you listed is a combination of the tier system and CT’s pendulum training approach.
The tier system is used with great success by many football players/teams, but I’ll stop right there before I get out of my depth discussing a sport that is only shown at 2 am on really TV obscure channels over here.
Look at elitefts.com for stuff by Coach H for more details…
[quote]sasquatch wrote:
I don’t know what position you play or your size, but,
there is little need to spend any time on hypertrophy for football related purposes.
Think in terms of explosion.
Work on speed drills
Core–core–core
The program isn’t bad and you can’t lift balls to the walls constantly, but keep explosion in your mind when lifting.
Lifting the weight as fast as you can.
Power–think Reggie White strong[/quote]
I agree. Back in high school my football coach made us do hang cleans, deadlifts, squats, etc. You can’t lose by doing these exercises all the time.
Look into plyometrics also, there are a ton of books about them.
As far as open field speed…well you gotta run. Do sprints and leg work and that should improve.