I've put together this program for football, put i would also like to get into olympic lifter/powerlifting soon,
Bench Press: work up to 3 rm
Lat work: 4-6x8-10 reps
Dead lifts: heavy 1(not rep max)
Front squats: 5x5
Overhead press: 5x3
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.
Position: fullback, linebacker
Goals: by august
C&J: getting the weight overhead
Snatch: the overhead squat
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.