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) - Shoulder Press 3x12
- Squat 1x20
- 1x20 Tricep Extension
- Deadlift 1x20
- Bench Press 3x12
- Rowing 3x12
- Stiff Legged Deadlift 1x15, then Max Out Shrugs
- Hammer Curls 1x20
Sunday: Sprints/Shuttle
Monday: Rest