Football Workout Advice

[Eat it or Beat it!!!]

Not so long ago i posted a thread here asking for some advice about football/rugby workouts. Ive come up with an idea and just want some opinions on what u guys think

Session 1 (Monday):

Exercise Sets Reps Rest

Hang Clean 3-4 6 120s

Bench Press 3-4 6 90s

Leg Press 3-4 6 90s

Dumbbell shoulder 3 6 90s

Dumbbell Lunge 3 8 90s

Session 2 (Wednesday):



Power Clean 3 6 90s

Bench Press 3-4 6 90s

Seated Row 3-4 6 90s

Leg Curl 3-4 8 90s

Shoulder Press 3-4 6 90s

Tricep Dips 3 Failure 60s

Session 3 (Friday):



Front Squat 3-4 6 90s

Push Press 3-4 6 90s

Stiff-legged Deadlift 3 6 90s

Lateral Pull Down 3-4 6 90s

Dumbbell Lunge 3 6 90s


Also what would a program like to be like for mass gain. Coming from a bodybuilding background i have little knowledge about sports related workouts lik this and what impact they will have...will this be enough for size gain?

Thanks for your help once more and i look forward to reading your replies

 

[Eat it or Beat it!!!]

anyone?

 

[jcp2]

Why aren't you back squatting or deadlifting, power cleans are not a sub for the dead. I would not hang clean and powerclean a few days apart, i would probably pick one a week. I also don't see any heavy rowing in thier. I would take PB's workout and add some cleans in it. It would be more effective.

 

[blackbeard]

i posted a whole routine in that thread for you..i guess you didnt like it???

ask yourself this when you get down in your stance on the line what exercise do you think that mimics? the squat??? if you said that you would be correct..

now developing power in the squat will most likely give you power to outmuscle those that may be bigger than you..you need to squat but more specifically i think box squats

 

[Eat it or Beat it!!!]

thanks blackbeard...i did read you reply but im looking for a workout that caters more for a rugby union player. looking at it now, yes i do believe that i should take the hang clean our and replace it with deads and also add squat in there somewhere.

 

[truck]

From my personal experience don't be hell bent on heavy squats. do sets of 15-20 being explosive going up on your toes on every rep. save the heavy weight for leg press. Lunges and step ups are a must again I suggest high reps. also change up the way you lunge from the traditional long strides to close steps where you put are putting your foot just a inch or to in front of the other. upright rows are a must to make sure you are going as slow as possible on the way down...weight doesn't matter as long as you are being slow and controlled...this builds up your traps and gives you a natural neck roll, most people with who get stingers benifit from this exercise. The reason for high reps on legs is because you need to be able to stay explosive for 80 plays a game if not more. along with the explosiveness you'll experience your speed will go through the roof.

 

[blackbeard]

From my personal experience don't be hell bent on heavy squats. do sets of 15-20 being explosive going up on your toes on every rep. save the heavy weight for leg press.

explosiveness???
force=mass x acceleration

you wanna build explosiveness box squat with submax weights done with speed and short rest periods..going up on your toes only wokrs your calves?

 

[truck]

it is essential to have developed claves in football, it is where a lot of speed and agility come from. I'm speaking from experience not just my-self but an entire team, after we switched to this routine everones times and weights increased significantly. most guys improved from 185 to 315 for 15-20 in a period of two and a half months. Just my observation, everyone is different. I like the box squats too for mass and power. I'm talking more in the range of endurance and explosive speed. Im not saying that box squats are bad, I agree that they are good for mass and pure power.

 

[southernblazer]

blackbeard i play football and to me the lift that most resembles a stance is a power clean. granted where you play is a factor. i am a lineman so we need explosive firing out which is what cleans help and squats also but we actually clean in some form everyday and well....we were national campions in 2004...

 

[jcp2]

blackbeard i play football and to me the lift that most resembles a stance is a power clean. granted where you play is a factor. i am a lineman so we need explosive firing out which is what cleans help and squats also but we actually clean in some form everyday and well....we were national campions in 2004...

Without a doubt the powerclean is extremely important. Probably that and squatting are the most important lifts. I think the whole posterior chain and core need to be worked hard, upper body is important but not as imo. It is funny because i look back at my hs football days and laugh at the progress i would have made if i had accesss to the info kids do now, and a halfway decent strength coach.

 

[jcp2]

it is essential to have developed claves in football, it is where a lot of speed and agility come from. I'm speaking from experience not just my-self but an entire team, after we switched to this routine everones times and weights increased significantly. most guys improved from 185 to 315 for 15-20 in a period of two and a half months. Just my observation, everyone is different. I like the box squats too for mass and power. I'm talking more in the range of endurance and explosive speed. Im not saying that box squats are bad, I agree that they are good for mass and pure power.

I have seen some of the fastest most agile men in my life, who didn't have an inkling of a calf muscle.