T Nation

Strength Training Program


#1

Hello everyone just wanted to get some opinions on my program to build general full body strength for football. Here goes:

Squat 5x5
alternating bench or overhead press 5x5
power cleans 5x5
or deadlifts 1x5
weighted dips 2x8
or
chins 3x8
weighted situps 3x10
weighted back extensions 3x10
glute ham raises 3x12

I would do this every other day,increasing the weight by 5lbs on the main movements if I got all the reps with good form.Does this look any good? I made this program based on my basic knowledge of lifting so any and all feedback would be awesome.
Though if anyone could turn me on to a program made for a high school lineman it would be much appreciated.Thanks for the help.


#2

You shouldn't have all three main lifts in one day. I would checkout 5/3/1 for Football or West-Side for Skinny Bastards. Each of which are great programs. WS4SB is free, but 5/3/1 for football is around $30-35, but well worth it.

By the way, what are you current stats? Height? Weight? Best lifts?

Luke


#3

Well i'm 5'6 158 and my best lifts are a 205 bench,300 deadlift,160 lb clean,285 squat and a 120 lb overhead press.By the way what are the main differences between regular 5/3/1 and 5/3/1 for football?