check this routine out

[jjeb33]

I am planning on playing football again and an old coach of mine gave me a football workout. I tried something similiar and put on a lot of strength and weight. also what day do u think would be best to incorporate deadlifts? any thoughts will help.

Monday
Bench-10,10,8,8
Incline-4x8
Shoulder Press-4x8
Dumbell Lateral Raises-3x10
Tri Pushdown-10,8,6,6

Tuesday
Front Squat-10,10,8,8
Squat-10.10,8,8
Leg Curl-12,12,10,10
Lat Pulldown-10,8,6,6
Upright Rows-10,8,6,6
Curls-10,8,6,6
Power Cleans-4x6

Thursday
Bench-4x8
Incline-10,10,8,8
Shoulder Press-10,10,8,8
Lateral Raises-3x10
Pushdowns-4x8

Friday
Front Squat-4x8
Power Clean-4x6
Squats-4x8
Leg Curl-4x8
Lat Pulldown-4x8
Upright Rows-4x8
Curls-4x8

 

[jjeb33]

no1 has anything to say. any sugestions. anything would help

 

[string_bean00]

Hmmm...that's only two days rest between squatting.

I would get overtrained on that.

 

[jjeb33]

yea i was thinkin about that also but i think the way that the school designed the program it is at different intensities. i think the second day of squats i should take out the front squats. i did something very similar and put on 25 pounds. the avg increase in the teams bench went up 25 pounds, squats it was some unbelievable number and the power cleans always increase with time and working on form.

 

[string_bean00]

yea i was thinkin about that also but i think the way that the school designed the program it is at different intensities. i think the second day of squats i should take out the front squats. i did something very similar and put on 25 pounds. the avg increase in the teams bench went up 25 pounds, squats it was some unbelievable number and the power cleans always increase with time and working on form.

Yeah, I think if the front squats are taken out the second day that could work well.

 

[jjeb33]

string bean any ideas where u would put deadlifts? i am thinkin once a week on mondays.

 

[NWATHLETICS]

personally i like hack squats ... I can reg squat 300+ but i can only hack squat like 220 =\

 

[jjeb33]

yea never done hack squats before. the front squats are for better balance and lef strength for football. might try out the hacks maybe switch every other week.