T Nation

T.O's Split


#1

From muscle and fitness article. what do you guys think?

MONDAY: ABS, BACK, TRICEPS

EXERCISE SETS REPS

Decline Sit-Up 4 20
with 5-pound medicine ball
Hanging Leg Raise 4 20
Hammer-Strength Lat Pulldown 4 13, 11, 9, 8
One-Arm Dumbbell Row 4 7-11
Low-Back Extension 4 7-11
Cable Pressdown (Bar or Rope) 4 12
Seated Dip Machine 4 7-11
Hammer-Strength Chest Press 4 7-11

TUESDAY: ABS, CHEST, BICEPS

EXERCISE SETS REPS

Decline Oblique Crunch 4 13, 11, 9, 8
Lying Alternating Leg Raise 4 40 sec.
Flat-Bench Dumbbell Press 4* 9, 8, 11, 11
Incline Dumbbell Press 4* 12
Standing Straight-Bar Curl 4 8
Hammer Curl 4 11
Seated Dumbbell Curl 4 11

*On the first two sets, TO keeps his palms neutral. On the last two, he
uses lighter weight and pronates his wrists (turns his palms forward) as
he presses up.

THURSDAY: ABS, QUADS, SHOULDERS

EXERCISE SETS REPS

Decline Sit-Up 4 20, 19, 18, 17
Hanging Leg Raise 4 20
Leg Press 4 12-13
Hack Squat Machine 4 7-11
Leg Extension 4* 7-11
Seated Shoulder Press 4 7
Seated Lateral Raise 4 9
Angled Lat Pulldown[dagger] 4 10

*On the first two sets, TO points his toes out; the last two, he points
his toes in, [dagger]Shoulder-width grip, pulling bar to upper chest.

FRIDAY: ABS, HAMSTRINGS, CALVES

EXERCISE SETS REPS

Decline Oblique Crunch 4 13, 11, 9, 8
Lying Alternating Leg Raise 4 40 sec.
Standing Leg Curl 4 7-11
Dumbbell Stiff-Legged Deadlift 4 12
Lying Leg Curl 4 7-11
Standing Calf Raise 4 13
Seated Calf Raise 4 13

Note: Owens warms up for seven minutes on a stationary bike before each
workout; he has Wednesday, Saturday and Sunday off from lifting.


#2

He does as many reps isolating just his biceps as I do in a typical full workout. TO's inarguably a great player, but I'm thinking the time spent with those 4*11 dumbbell curls isn't helping anything. Maybe he should lose some of the isolation work and devote a few extra minutes each workout reminding himself not to be such a jackass :smiley:


#3

Hmmm, I was hoping to be impressed, but I'm thoroughly unimpressed with this workout.


#4

Wow,no squats or deads.....


#5

Well, dumbell stiff-legged deads, but yeah, basically


#6

He does plenty of sprints so he is getting some explosive leg work.

TO is pretty big for a WR. He doesn't need to pack on a lot of weight so he can get by with a half assed weight lifting routine.

He could develop a kick ass training regimen like David Boston and grow too big for his position.


#7

Isn't M+F notorious for making up workouts and assigning a well-known athelete's name to them?

Might not be true. I'm guessing it's not.


#8

Now thats funny....and I couldn't agree more.


#9

Do these athletes really create their own workouts?

I know that they can write things like that into their contract (independent personal trainers, etc..), but don't the majority of the guys in the NFL workout according to programs laid out by their strength coaches?

Am I way off base here?


#10

I'm pretty sure this program is for real. I heard he had a pretty shitty training program and really just relies on his natural ability. I think I actually saw him perform some of these exercises on TV once.


#11

Say what you want about Owens, but he HAS gotten noticeably bigger since coming into the NFL and has maintained his explosive speed. He's a jackass, probably doesn't have a great training regimen, but he DOES bust his ass. A 50% perfect training regimen done with 100% effort beats a 100% perfect training regimen done with 50% effort any day of the week.

Of course, it would be truly scary to see what he would do if he had a guy like DeFranco or Rooney training him.


#12

Total pussy workout. If he would do a real football workout, he would be unstoppable on the field. But again, the combination of a piss-poor attitude and being a complete jackass, I doubt he would take advice very well.


#13

Good points.


#14

Really. You think you know that switching up to a more demanding workout would improve T.O's performance on the field? Agree about the attitude.


#15

you mention david boston, do you have any idea what his regimen looks like?


#16

His regime would be perfect if he added a few sets of explosive neck flexions performed while standing about 3 inches from a brick wall.