T Nation

How's This Program Look?


I put together this program the other day to help with both football and powerlifting-

Squats: Either a 1-5RM, or 8x2-dynamic effort
Powercleans: 5 sets of 3 reps
Good mornings: 4 sets of 5 reps
Glute ham raises: 3 sets of 10 reps
abdominals: 3 sets of 10 reps

Bench Press: 1-5RM, sometimes with a cambrage bar(spelling?) or bands
Incline press: 5 sets of 5 reps
close grip: 4 sets of 5 reps
DB row: 3 sets of 8 reps
chest-supported row: 3-4 sets of 3-8

Deadlifts: 1-5RM somtimes rack lockouts or pulls from a platform
Front squats: 5 sets of 5
stiff leg deads: 4 sets of 5, sometimes off plate
Glute ham raise: 3x15
abs: 3x5 heavy

Light bench: 5x3 60-70%
DB floor press: 4x5
military press: 3x5
Chin-ups: 3x8-12
Lat-pulls: 3x8-12

Age: 16
Height: 5'8
Weight: 195
Postion: fullback

Squat: 335
Bench: 235
dead: 355
Clean: 205

Squat: just holding the weight i pretty sure its a problem with ab/lower back strength
Deadlift: starting off the floor
Bench: off my chest, lock out is very good

Goal's(by summer, late august)
Squat: 405
bench: 275
dead: 405+
clean: 245
Weight: 205-210

thanks for the help


Develop stabilizing strength for your core as that would improve your squat

you should do shoulder work and stop doing floor preses and do pause bench as that will imnprove your starting point in the bench

try deadlifting with smaller plates, strengthen your posterior chain to boost your dead


What would you recomend for shoulder in place of floor presses?


Wide grip bench presses to slightly blow collarbone and do pause reps. Military presses or side presses for vertical pushing.

Do you do rotator cuff work?


yeah, have a band set that i normally warm up with with rotator work

thanks for the help


This lift is a recipe for disaster!!!

Wide grip--any benefit received is far outweighed by the potential cost

To just below collarbone--see above

I do like pause lifts for true strength improvement. Anyone who hasn't paused in the hole while squatting is missing a very valuable strength gaining tool. Though I'm not fond of this with the bench. I'd rather see pins in the power rack.


Looks better than 90% of what I see other football players doing.
I would just do different types of overhead work for shoulders. You could even add a jerk to your clean.
You do seem to be prioritizing upperbody pressing over pulling though. I like to jump back and forth from a press and pull.

For example, I'll start with chins, then go to bench press, and the do rows. This gives my back some time to recover.