- 07-07-2009, 03:51 PM
Yeah, this is another one of those threads... Anywhoo, I'm trying to put together a solid program centered around strength, power, and stamina. I'm not too worried about muscle mass gains anymore. I simply want my 5'10" 225# frame to work better, not bigger. Here's what I've got down so far (I will edit it as suggestions come in, if any):
MON - BB Power Clean & Press (w/ full front squat), DB/BB row
TUE - Sprints, agility drills, burpees
WED - BB Squat, Pullups, Weighted Situps (on slant board)
THU - Sprints, agility drills, burpess
FRI - BB deadlift, BB bench press, Saxon Bends
SAT/SUN - light cardio, isolation lifts for bis, tris, delts
Most likely, each day will be done in a circuit (I have time constraints). Thoughts are most welcome!
- 07-07-2009, 04:00 PM
don't wanna sound like and idiot, but what are burpess?
- 07-07-2009, 04:02 PM
But, basically, from standing you drop down to a pushup position, then forcefully push yourself back up fast enough so that you can bring your feet back under you and stand up.
I think they were called "down and ups" in HS football.
07-07-2009, 04:09 PM
looks like for your goals- a solid framework for power, stamina, strength. i think i would be concerned w/ some muscle atrophy of some of the smaller muscle groups like bi's,, tri's, rear delts..i guess i am however so ingrained in my mind in terms of training like a bodybuilder..those are some tough compound movements..i just might add some sets of smaller muscle groups on maybe sat.? good luck- and 5'10" @ 225 is def. a soild build.
07-07-2009, 04:29 PM
Narrow grip chins really hammer my biceps, and I bench w/ a pretty close (PL style) grip, so the tris get some work there, too.
But, it wouldn't be a bad idea to do some auxiliary isolation work on the weekends. I'm thinking circuits of bicep curls, tricep ext., and rev. flies.
07-07-2009, 07:37 PM
Rows have been recommended. I thought that with the cleans, deads, and pullups, the back would be hit pretty good.
07-07-2009, 10:30 PM
Oh!!!!.......... up-downs coaches make us do that when they get pissed! lol
07-07-2009, 10:33 PM
do DB rows for sure as your cleans, deads, and pull-ups all hit different spots on the back. DB rows are almost anterior deltoids rather than back
07-07-2009, 10:40 PM
07-09-2009, 04:57 PM
09-21-2009, 03:30 AM
09-21-2009, 02:56 PM
Looks pretty solid to me. Try it out for a while, you can always tweak it later if you need to.
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