This is my first post, but ive been reading on this site for a while our football season came to a end last friday and we got our off-season lifting program today.
Right now im a junior and i had a pretty good season on JV(i play fullback im 5’9 and 185 pounds) the our starting varsity fullback is going to college and its gonna be me and another junior competing for the spot, we split time this year in JV but i want to start all the time next year.
ok this is the basic program that we recived. The way that its set up is on Monday you do lower body strength then tuesday you do explosive lifts, you take wendsday off, thursday is upper body strength, then friday is another explosive day. he gave us another option if we all cant make it four days a week witch is lower mondy/wedesnday explosive lifts/friday upper
he doesn’t say how many reps or set we should be doing maybe you can help with that to
4 day split
Lower body strength
Glute ham raises
jamming machine(football blocking machine a pretty good tool)
1 arm db snatch
3 day split
Lower body strengh
Upper body strength
i think im gonna go with the 3 day split because its probaly more rest and i want to do speed and agility work on off days also im going to do strongman lifts like tire flipping, sled dragging, sand bag work, farmers walk. so i figure if i do the 3 day training ill have more rest
what do you all think of this program. in the other offseason i manily followed bill starr’s “big three”
how whould you add sets and reps to this program. Our coach wants us to stay in higher sets lower reps to gain strengh witch makes sence to me. but im not sure witch exercise should get more sets and that stuff.
the coach used to play in college and he says that this is what he used to do. he was a starting tight end at alabama back in the 60’s or 70’s