T Nation

In-Season Football Program


#1

Ok talked to some people and got this set up

Day 1 Week 1 Week 3 Week 5 Week 7 Week 9 Week 11
Snatch 3x3
Deadlift 4x3
Barbell Row 3x6

Day 2
Power Cleans 3x3
Squat 3x6
Bench 3x6

Day 1 Week 2 Week 4 Week 6 Week 8 Week 10 Week 12
DB Snatch - 3x3
RDL - 3x6
Pullups - 3x6

Day 2
Jump Squats 3x5
Front Squats 3x6
Incline Bench 3x6

how does it look, any changes?


#2

You're probably better off doing a workout atlest twice before switching it up. Personally I did this and it worked pretty well:

Pick 3 exercises (1 lower, 1 upper push, 1 upper pull). For example Box squats, Incline Bench, and Pullups. I started off doing 3x4 (with probably about 5-6 RM), and I stuck to the same weight until I got to 3x8. Once I got to the 8 reps I switch up exercises. I was only able to get to the gym once a week, and it still worked. If it matters, my sport was lacrosse not football.


#3

WS4SB.

Take a look at Joe DeFrancos' website, he has everything outlined in the program.


#4

He's writing WS4SB3 right now and it will include an in-season program. I think he said it should be ready within 2 weeks.


#5

I had the same questions for a couple of weeks ago, and after talking to Robert dos Remedios, he recomended me to follow a 3-day/week lifting routine.
This routine looked somewhat like this:

Day 1
Clean Variation (High pull, power clean, hang clean..)
Knee Dominant (Front squat, squat, overhead squat...)
1-leg / 2-leg Hip Dominant (1-leg GM, 1-leg stiff deadlift / good-mornings, stiff deadlift, glute ham raises...)
Core/neck

Day 2
Vertical Push
Vertical Pull
Horizontal Push
Horizontal Pull

Day 3
Snatch Variation
Lunge Step
Hip Dominant (Stiff deads, g-m...)
Core/Neck

and I'll follow a periodization which changed rep/set schemes every 3 weeks and unloading after 6 weeks.
Going from hypertrophy to max strength.


#6

Howbout this for about 6 weeks

Day 1
Snatch 3x3
Deadlift 4x3
Barbell Row 3x6

Day 2
Power Cleans 3x3
Squat 3x6
Bench 3x6

And then this for the last 6

Day 1
DB Snatch - 3x3
RDL - 3x6
Pullups - 3x6

Day 2
Jump Squats 3x5
Front Squats 3x6
Incline Bench 3x6


#7

That seems better. I'm the person who suggested this program to you originally and I think that it would definitely be better to switch exercises after 6 weeks, instead of every other week.

Everyone keeps suggesting WS4SB but that is meant for off season training. If he does come out with an in-season version then that will probably work. I'm not a big fan of that program for athletes anyways, mainly because there is only one day of leg work and there is not much balance as far as the upper body training goes.

It seems like all he did was take the basic westside template, take out a leg day and change around the upper body workouts, leaving room for more sport specific training. I think Mike Robertson's desinger athletes template is much better for atheltes. Much more focus on leg training and not so much on upper body.

There is also more balance because it was designed specifically for athletes, not modified from a powerlifting program.

Of course some minor tweaking should be applied to any cookie cutter program, provided the person doing the tweaking knows what they're doing.


#8

I think ill definately be using this one that you suggested...thank you!


#9

Joe only has one leg training day because most of his athletes already are practicing or are in their respective sport.

His program has worked for countless other people, which is why so many people suggest it.

If you do a search you can find that Joe has ws4sb II which has more sport specific training, for people who are nearing their sport.

I doubt very many athletes could do a ME leg day, expect to perform well in practice, and then do another form of leg training.

Here is a link to ws4sb II
http://defrancostraining.com/articles/articles.htm


#10

Just make sure you keep your reps between 3-6 and don't go over 4 sets. If you do to much you'll be looking at injuries in november. What we used to do was bench squat clean twice a week (early in the week), and then do a upper split on thursday. Then play on saturday. that way your legs are fresh for the game.


#11

I agree with tveddy, you are getting plenty of overall work with practice and games. Be pro-active in getting good quality rest and recovery. There are alot more technologies and modalities that can help you than there were in my day, take advantage.


#12

how hard should i go? about 75%?


#13

75 of my max that is


#14

you can get away with heavier weights as long as you are rested well. think about what is more taxing, high weights or high reps? I'm not going to say percentages, but what I would do is if I'm doing 5 reps, take my 6 or 7 rep max and do 3x5. or for 3 reps per set use my 5 rep max and do 5-6 sets. But always be conscience of the volume. I wouldn't get over a volume of 25 during season.