My football team, D-III, was given this new workout program that starts now and ends before summer break.
M/W/F - Lifting
T/Th. - Speed & Agility
That sounds like a solid base…however, here’s an example of the lifting program for the first week. I’d like your opinion on it. To me, it just seems like way too much. Too many sets/reps/exercises, too much of everything.
Monday: 8-10 reps ea.
- Hang Clean 4 sets
- Push Press 3 sets
- DB Row 4 sets
- DB Bench on Ball 4 sets
- Lat Pull Super Set 3 sets
- Close Grip Flat Bench 3 sets
- Upright Row 3 sets
- Triceps Pressdown 3 sets
- Standing Biceps Curl (DB) 3 sets
- Stability Ball Ab Crunch 3x25
- Lower Back Extension 3x15
- Ladder Speed Workout
Wednesday: 8-10 reps ea.
- Push Press to OH (over head) Squat 4 sets
- 1 Arm DB Snatch 3 sets
- Back Squat 4 sets
- Plate Lunge w/ Russian Twist 3 sets
- Side Delt Cable Raise 3 sets
- Reverse Cable Fly 3 sets
- Good Morning 3 sets
- Barbell Shrug 3 sets
- DB Farmer’s Grip 3 sets
- Decline Bench Sit-Up 3x20
- Stability Ball V-up 3x15
- Ladder Agility Workout
Friday: 8-10 reps ea.
- Hang Clean 4 sets
- Push Jerk 3 sets
- Bent Over Row 4 sets
- Flat Bench 4 sets
- Assisted Pull Up 3 sets
- DB Close Girp Inc. Bench 3 sets
- OH Barbell Shrug 3 sets
- Standing OH Triceps Ext. 3 sets
- Standing Biceps Curl (bar) 3 sets
- Abs
- Abs
- Ladder Quickness Workout
What do you think?? I’ve never done anything like this before…this workout is taking an average of 2 HOURS(!) for most of our players. This just seems so unreasonable to me.
I’m used to doing a 5 day split and have made steady progress…I’m extremely frustrated about it. Let me know what you think.