Need Advice for Football workout

[r3ver3nd]

Hey all, new reader here. Take it easy on me, Im not like alot of the people here who are attempting to shed the pds or see that one tiny muscle (although in the near future if things dont pan out, I will be joining you I need some advice more along the line of hardcore, high weight, lower rep sets.

I currently stand 6'4'' and 265pds (this mourning), 19 yrs old. I was forced to stay leaner and faster as for highschool I was in a pulling tackle offense. I dont have much trouble gaining weight, or going to the gym. But I think my knowledge of the lifts I need to complete is lacking, and also, my diet. I had offers from many D2 schools, but not a single D1, and had a scout (from here in FL.) tell me that if I weighed 310 pds, he probobly would've considered me.

Needless to say, that motivated me. I have been going to the gym twice a day for awhile now, and have noticed significant gains (all natural of course you'll see the pics in a sec.) but I still dont think I am getting the right lifts I need for Speed Work and other things.

Here is my current schedule. I am still on a program known as the "8-5-3, 6-4-2" That means, one set at 8 reps, another set of 5 with 15 - x amount of pds added, and another set of 3 with 15 - x amount of pds added. And the 6-4-2 is the same, just your second day of the same body part add 20-x amount of pds to your 6 starter. But, when performing it, you do sets of 8, 5, 3, 3, 8. Undstand? Sorry, I know its rough It was handed down to me by an old strength and conditioning coach. ( I only use this method on big lifts )

Monday mourning: Chest / Bi -
Bench 8 - xxx 5 - xxx(+25pds) 3 - xxx(+25pds) 3 - xxx(same) 8 - xxx(-50pds)
Incline: Same as above only 15 pd increases
Cable Cross: 8 - xxx amount - x 4 sets
Straight Arm Pull over - 8 - xxx amount x 4 sets
Curls - 8 - xx amount x 4 sets
Hammer Curls - 8 - xx amount x 4 sets
Reverse Curls - 8 - xx amount x 4 sets

Monday Night: Shoulder / Tri -
Military Front / Back Press with bbell - 8 - xxx amount x 4 sets
Front dbell raise - 8 - xx amount x 4 sets
Upright rows - 8 - xxx amount x 4 sets
Bbell front raise - 8 - xxx amount x 4 sets
Rope Tri pull down - 8 - xxx amount x 4 sets
Rope Tri pull over - same
Skull crushers - 8 - xxx amount x 4 sets

Tuesday Mourning: Legs -
Squats- 8-5-3-3-8 thing
Hack Squats - same
Leg Press- same
Leg Ext- 8 - xxx amount x 4 sets
Weighted Lunge - 8 - xxx amount x 4 sets
Calf Raises - 8 - xxx amount x 4 sets
Power Cleans - 8-5-3-3-8 thing
Tuesday Night: Back -
Lat Pull D - 8 x amount x 4
Straight arm pull down - same
Bent Rows - same
T- bar row - same
Seated pull - same
Shrugs - same
Dead lifts- 8 - 5-3-3-8 thing

Wed is the same as monday, except the 85338 turns into 64226 with +20pds.

Thurs turns into 64226 from tuesday with +20pds.

Friday: same as Monday but -20pds

Cardio - Everyday - Plyometrics (on-the-box-off-the-box), or Calistenics (sp?). Usually, 10-15min sessions of high resistance hard cardio.

So , basically I am looking for a way to develop into a stronger, faster football player at either a Tight end or OL/DL position. If anyone could give me any advice it would be greatly appreciated, and I stand humbled so please dont be afraid to say what your really thinking.

P.S. Ive been training for about 4 years, and about 2 years Serious training, and 1st week on 2 a days right now.

Thanks!

 

[hornedfrogs07]

IMO, the 2 sessions per day is overkill. Otherwise, I dunno what to tell ya other than you should've tried to walk on at a D1. (we had several guys under 270 walk on as linemen, and they've got a good shot at making it)

 

[r3ver3nd]

Thats why Im trying to reshape my work out -- I am attempting a walk on this semester

 

[r3ver3nd]

Am I over training? I see alot on these forums about training only a body part once a week. But, for my overall strength gains and powerlifiting, am I working out too much?

 

[Injectyourspinach]

The isolation pump type movements like cable crossovers, curls, tricep rope pulldowns, and leg extensions arguably have their place in bodybuilding. But spending too much time on such movements at best takes away from time and energy that could better be spent elsewhere on more practical movements more likely to help you progress towards your full potential and at worst possibly will decrease your speed and agility.

For instance, lots of focused tricep and front delt isolation exercises could be replaced with sets of Push Presses. Sets of Leg Extensions and Hack Squats (I'm assuming the machine variety?) could be replaced with heavy weighted Full Pistols and/or an Olympic movement variation. The Lat Pulldowns could be replaced by the more athletically beneficial Chin-Ups and/or Pull-ups. In all the examples I mentioned, you would still be getting the benefits towards growth but also receiving additional benefits towards increased speed, intermuscular coordination and in some cases increased flexibility as well.

Also, you gotta carefully periodize the box jumps and plyometrics in general. They can be hell on the joints, if you don't.

Other than that, remember you can't always do the same thing and continue making progress. You'll eventually have to change things up to continue making progress.

 

[r3ver3nd]

Thanks bud!