GO GATORS! 
allright here is the updated postulated program…if you only have one hour one day in the weight room…I still think you could conceivably make gains if training the other days just doing your sport…if:
3 light weight sets deadlift
3 moderate weight sets bench
3 light weight sets squats
1 light weight set snatch
1 moderate weight set clean and jerk
and keep the reps down and just do good form?
the weight room will lead to minimal gains, all the gains you make will come from your sportin practices. focus on weight trainin in the off season, your goin to light and to infrequent for hypertrophy or maximal strength gains
[quote]newbatman wrote:
allright here is the updated postualted program…if you only have one hour one day in the weight room…I still think you could conceivably make gains if training the other days just doing your sport…if:
3 light weight sets deadlift
3 moderate weight sets bench
3 light weight sets squats
1 light weight set snatch
1 moderate weight set clean and jerk
and keep the reps down and just do good form?
[/quote]
Do you not understand you cannot make gains training once a week?
[quote]elih8er wrote:
Do you not understand you cannot make gains training once a week?[/quote]
but I did gain doing a similar workout to the one above once a week…
I already said this…
I also gained by only training once a week years ago with this 27 set workout:
3 sets of deadlift light weight
3 sets of bent over row same weight
3 sets of upright row same weight
3 sets of high pulls same weight
3 sets of hang cleans same weight
3 sets of front squats same weight
3 sets of power cleans same weight
3 sets of split jerk alternating which foot forward each rep same weight
3 sets of chin ups
but:
I also gained training once a week with this 20 set workout before too:
with 135 lbs:
1 set deadlift
1 set bent over row
1 set upright row
1 set high pull
1 set hang clean
1 set power clean
1 set snatch
1 set butt to ground squat
1 set lunges alternating which leg forward each rep
1 set split jerk alternating which leg forward each rep
then repeat all 10 sets with 225 lbs
but I don’t even think you need to do that many sets any more as long as you use the right amount of weight and reps and right exercises – that is why the two workouts I proposed above were only 12 sets and 11 sets…
do you understand?
Dude. Work on reading comprehension. Someone before told you to move the cleans/snatches/jerks/any Oly stuff to the beginning of your session. That’s the right move. Don’t bury your Oly stuff in the middle/end of your workout.
[quote]newbatman wrote:
elih8er wrote:
Do you not understand you cannot make gains training once a week?
but I did gain doing a similar workout to the one above once a week…
I already said this…
I also gained by only training once a week years ago with this 27 set workout:
[/quote]
Well, if it’s worked in the past, then go ahead and run the same program again. It doesn’t really sound like you want to hear anyone’s advice or change your program. The gains might not be optimal, but who are we to say?
If it works, do it. If it doesn’t work, change it.
[quote]StonesAreFun wrote:
Someone before told you to move the cleans/snatches/jerks/any Oly stuff to the beginning of your session. That’s the right move. Don’t bury your Oly stuff in the middle/end of your workout.[/quote]
I noted that…
but my light squats and deadlifts are really just a warm up for the olympic lifts…
the deads and squats aren’t exhaustive or intense but they do contribute to gains I think too…
[quote]Modi wrote:
It doesn’t really sound like you want to hear anyone’s advice or change your program.[/quote]
I do. But I have to evaluate if it pertains also.
[quote]newbatman wrote:
Inspired by Charles Poloquin’s article answering a similar question I opened this topic.
I am a football player and propose this although some of you might laugh:
Deadlift
Set 1: 135 lbs 5 Reps
Set 2: 225 lbs 5 Reps
Set 3: 315 lbs 5 Reps
Bench
Set 4: 135 lbs 5 Reps
Set 5: 225 lbs 5 Reps
Set 6: 315 lbs 5 Reps
Squat
Set 7: 135 lbs 5 Reps
Set 8: 225 lbs 5 Reps
Set 9: 315 lbs 5 Reps
Snatch
Set 10: 135 lbs 3 Reps
Power Clean
Set 11: 225 lbs 5 Reps
Split Jerk
Set 12: 315 lbs 4 Reps (alternate which foot forward each rep)
Done.
Once a week…more time for mobility and football specific training the rest of the week…simple…if you miss a rep just move to the next set…assuming people will most likely miss set 12 for a while I still put it in there because I think to at least hold and jump into a split with this weight is still valuable even if the press is only 3 inches range of motion at first…thoughts?[/quote]
This workout should only take you 20 minutes at most to do. Do it 2x/week and you will lose BF and get muslese mass in like 2 weeks – plus you save 20 minutes of valuable time out of your total hour. You’ll be ready for the NFL in like 2 months.