Hey im training for college football, and have devised a program to simultaneously gain strength, speed, explosion and hypertrophy. which are all needed for my position as a lineman. heres what im thinkin:
Tuesday:
Power Clean 5x3
Squat 5x5
High-Step Ups 5x5
Bench Press 5x5
Rows 5x5
Incline 5x5
Diamond Pushups 2xFail
Wednesday:Sprint Work
Thursday:
Hang Clean 5x4
Squat 5x5(75% Mon.)
Military Press 5x5
Deadlift 3x8
Chin-ups 5x5
Leg Curls 3x8
Squat Jumps (VertiMax) 2xFail
Friday: Shuttle Work
Saturday:(HIT Day)
I like it aside from the 1x20 DL and not having a heavy DL. I would have the dl on the first weights days (the heaviest) It is simply a great exercise to really LOAD the hell up and work on a base of strength. Then do something like lunges or step ups for the high rep day, maybe throw in a back extension or GHR for the high rep (1x20) day.
another addition to think about on the non resistance days. Sprints and shuttle work are great. Building that speed etc. but in your line of specialty your not only moving FAST and explosively but under or against a load. Maybe add in some short burts work of dragging or pushing something heavy. Or take something from Dan Johns latest and do a combination complex lifting or pushing something then go straight to a sprint.
well, ive taken the deadlift out of the high rep day and made it 5x5 for tuesday, cuz that is kinda stupid. as for the high reps on the other exercises, they’re meant for total muscular failure. basically a high intensity day
[quote]Bigfootedfreak wrote:
well, ive taken the deadlift out of the high rep day and made it 5x5 for tuesday, cuz that is kinda stupid. as for the high reps on the other exercises, they’re meant for total muscular failure. basically a high intensity day[/quote]
Thats a good choice IMO on the DL hell even lower than 5 reps IMO wouldnt be bad 1-3 reps.
I can also see the reasoning behind the high rep stuff now in the off season. A nice stint now of even PURE hypertrophy training wouldnt be a bad idea either IMO. and back off base it on strenght (PRESERVATION) in season.
But all in all hitting all those different qualities etc sound good to me. will be interested in how it turns out. A shit ton of workt there Imagine you’ll have to EAT and rest a Ton as well.