What do you guys think of this split (Michigan State Strength Routine)...?

[Future Prodigy]

I got this routine from my football coach back in highschool. The routine paper says michgian state strength routine. I was wondering what you guys thought of it. Ive been doing it for the last couple weeks and my bench has gone up, which I thought would never happen because i'm hittin it 3 x a week.

Day 1

Exercise Rep
Flexion(front) 8-12
Extension(back) 8-12
Lateral(Rt/Lt) 8-12
Shrug 8-12

Squat 8-10
Squat 6-8
Squat 4-6
Leg Curl 8-12
Leg Extension 8-12

Bench75% 8-10
Bench80% 6-8
Bench85% 4-6
Front Pulldown 8-12
Shoulder Press 8-12
DB row 8-12
Incline Press 8-12
Seated Row 8-12
Lateral Raise 8-12
Frontal Raise 8-12

External Rotation 8-12
DB Curls 8-12
Tri.Pressdown 8-12

Crunches 100

---

Day2

Excercise Reps
Flexion(front) 8-12
Extension(back) 8-12
Lateral(Rt/Lt) 8-12
Up-right row 8-12

Leg Press 15-20
Leg Curl 8-12
Leg Press 15-20
Leg Extension 8-12
Leg Press 15-20
Hip Flexion 8-12
Lower Back 18-20

Bench 80% 5
Bench 80% 5
Bench 80% 5
Front Pulldown 8-12
Shoulder Press 8-12
DB Row 8-12
Incline Press 8-12
Seated Row 8-12

Internal Rotation 8-12
Chins Max
Dips Max

Crunches 100

---

Day 3

Exercise Rep
Flexion(front) 8-12
Extension(back) 8-12
Lateral(Rt./Lt.) 8-12
Shrug 8-12

Dead Lift 8-10
Dead Lift 6-8
Dead Lift 4-6
Leg Curl 8-12
Leg Extension 8-12
Outer Thigh 8-12
Inner Thigh 8-12

Bench70% 8
Bench75% 6
Bench80% 4
Bench85% 2
Front Pulldown 8-10
Front Pulldown 6-8
Front Pulldown 4-6
Shoulder Press 8-10
Shoulder Press 6-8
Shoulder Press 4-6

Negatives Chins max
Push-ups max

Crunches 100

 

[jocktheglide]

I personally say anything works as long as you change up, but to be on this routine lets say 3 months straight must be a burn out at least for me personally maybe not some super huge guy playing football....

 

[B.Reel]

You were overtraining at hello

 

[evansss]

You were overtraining at hello

.

 

[ManOfMuscle]

You could probably divide each day into thirds and have good workouts

 

[jocktheglide]

how do the football palyers do it then?

 

[MANOWAR]

Those are too long.

Every single football coach I've ever talked to is a firm beleiver in overtraining. They are so ignorant it makes me laugh. Their mentalities are based on overtraining because they make players their slaves and think that we (players) don't have priorities and things to do.

The new coach of my team is a bloody nutrionist and personal trainer, and he still hosts 4 hour workouts.

 

[Future Prodigy]

bump

 

[B.Reel]

The new coach of my team is a bloody nutrionist and personal trainer, and he still hosts 4 hour workouts.

Frag his ass!

 

[Future Prodigy]

so the consensus is that its no good? too many sets?

 

[Future Prodigy]

moderators?

 

[adidamps2]

if you are making progress on it keep using it..no reason to stop it yet. run it for the course. if you can keep making gains for 12, 14 or 18 weeks while on a routine like this do it. once the gains slow or come to a hault is the time to change things up. over all the work out does not look overly bad..infact if the rest peroids are short and training intense i am sure it is good for streght and enduance (which is what it more than likey designed for being a college FB routine) keep at it for now IMO.

 

[blackbeard]

dont be fooled thinking that is the only program for a college football team..

It may be used at certain points during the year but it its not the mainstay

believe it or not many Div I and pro teams use a basic form of westside for their training