T Nation

How's This Program Look?


#1

I've put together this program for football, put i would also like to get into olympic lifter/powerlifting soon,

Monday
Snatch: 6x2
Clean&Jerk: 8x1
Bench Press: work up to 3 rm
Squat: 8x2-Speed
Lat work: 4-6x8-10 reps

Wedensday
Clean&Jerks: 8x1
Dead lifts: heavy 1(not rep max)
Front squats: 5x5
Overhead press: 5x3

Friday
Squats: 3RM
Clean&jerk: 8x1
Snatch: 6x2
bench: 5x3-speed
Lats: 4-6x10 reps

at the end of every workout i'll do ab work and some glute ham raises, maybe some arms if i have enough time.

Stats
age: 15
height: 5'8
weight: 185
Position: fullback, linebacker

Max's
Clean&Jerk: 200
Snatch: 155
Squat: 325
dead: 335
bench: 235

Goals: by august
C&J: 275
Snatch: 205
Squat: 405
Dead: 435
bench: 275

Weakness
C&J: getting the weight overhead
Snatch: the overhead squat
Squat: stablity
Dead: off the floor
Bench: off my chest

do you think this program whould increase my lifts im plaining on switching up the sets/reps and order of the exercises every few weeks. I figure since football needs both strength, and explosivness combining olympic lifting and powerlifting would do that.

I'll probaly be doing some sprints on the weekends also.

Thanks for the help.


#2

bump


#3

Well, you've got yourself a pretty good olympic lifting program there, but it's not optimal for football. If you were more interested in football than O lifting, I would drop the cleans and jerks entirely and would focus more on snatches. Also, I would only lift 1-2 times per week and have another day for running and plyo drills.

If O lifting is your prime interest, everything is fine how it is, though the heavy squats and deadlifts might be a bit too taxing to put so close together.

Remember, training doesn't make you stronger, recovering does.

My 2 Cents,
RJ


#4

Programme looks ok to me in most respects, although a couple of changes are needed.

Firstly, instead of doing c&j on all three sessions if getting the weight overhead is the problem why not have one session doing c&j, another doing cleans and then jerks from the rack and the third doing power cleans and power jerks. It will give your body a bit more variety and (hopefully) reduce CNS overload.

Also, on your Friday session I put your squats at the end of your session "Speed before Strength" is a very good rule of thumb to follow.

Apart from that you've got a good selection of exercises. I don't know if you'll reach your goals (75lbs on c&j in 4 months?!) but I'm reckon this programme will give you a good start.

Wheels


#5

For being 15 you seem to have a really good grasp of weightlifting concepts and a nice program there, you're strong as hell too.

Just remember for strength gains to be working at 90% or above of your 1RM, and to take an unloading week every 4 weeks or so to allow the joints to strengthen as well as the CNS and body overall, I would recomment performing every 4th week at 75% on all exercises and you should do really good for yourself


#6

Thanks for all the advice, i'll probaly be moving the wendesday and monday workout around so that way i'll be deadliftin monday, benching wedensday, and squating friday. I like the idea of doing clean&jerk one day, then cleans and split jerk another and powercleans and jerk another day.
again thanks for the help