Football Workout

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    Football Workout


    What do you guys think of this workout for football? I really need a new workout for chest and shoulders.... any suggestions? Sorry about the format its copied from excel.

    1. POWER WARM UP- STATIC STRECTH, OVERHEAD SQUAT, WALL SIT, ACTIVATION
    SQUAT WARM UP 10-65% 10-70% 10-75%
    CIRCUIT DEADLIFT WARM UP 10-65% 10-70% 10-75%
    BENT OVER ROWS 10-65% 10-70% 10-75%
    LUNGES F-S-S 8 EACH 8 EACH 8 EACH
    CIRCUIT
    PULL UPS 10 10 10
    LEG UP SQUATS 10 10 10
    CIRCUIT
    DB ROW 10 10 10
    LEG EXT 15 15 15
    CIRCUIT
    LAT PULL DOWN 10 10 10
    WEIGHTED CALVES 15 15 15
    LATTERS-CARDIO-STRECTH

    2. UPPER STRECTH
    CIRCUIT ******* BENCH WARM UP 10+ 10+ 10+ 10+
    PLANKS 1:00
    CIRCUIT
    DEC WARM UP 10-65% 10-70% 10-75%
    SIDE PLANKS 45 S
    CIRCUIT
    REV GRIP BENCH 10-65% 10-70% 10-75%
    LEG RAISES 25 25 25
    CIRCUIT
    CLAP PUSH UPS FAIL FAIL FAIL
    SKULL CRUSH 10 10 10
    SIDE LEG RAISES 20 20 20
    CIRCUIT
    DEC FLYS 10 10 10
    TRI EXT 15 15 15
    BALL LEG RAISE 25 25 25

    3. BICEP STRECTH
    CONCENTRAT CURL 15 15 15 15
    SEATED 45 CURL 10 10 10
    BARBELL CURL 15 15 15
    PREACH DB CURL 10 10 10
    CIRCUIT CABLE BURNOUT 15 15 15 5-5-5-5-5
    BAND CURL 10 10 10
    ROPE CURL F-B
    FOREARM CURL 20 20 20
    NECK

    4. SPEED WARM UP- STATIC STRECTH, OVERHEAD SQUAT, WALL SIT, ACTIVATION
    POWERCLEAN WARM UP 5-75% 5-80% 5-85%
    FRONT SQUAT WARM UP 10-65% 10-70% 10-75%
    CIRCUIT SINGLE ARM SNAT WARM UP 5-75% 5-80% 5-85%
    BOX JUMP 6 6 6 6
    CRUCNHES 60 60 60

    SINGLE LEG DEAD 10 10 10
    SINGLE LEG SQUAT 5-EACH 5-EACH 5-EACH
    AB CIRCUITS
    I SINGLE LEG RAISE 25-EACH 25-EACH 25-EACH
    I CRUCNHES 60 60 60
    I TOE TOUCHES 25 25 25
    I
    I LEG RAISES 35 35 35
    I SIDE LEG RAISES 25 25 25
    I
    I HANGING AB 10-EACH SIDE 10-EACH SIDE 10-EACH SIDE
    WEIGHT AB MACHI 10 10 10
    LATTERS-CARDIO-STRECTH
    5. REST ICE AND TREATMENT

    6.UPPER WARM UP- STATIC STRECTH, OVERHEAD SQUAT, WALL SIT, ACTIVATION
    CIRCUIT FLAT BENCH WARM UP 10-65% 10-70% 10-75%
    PLANKS 1:00
    CIRCUIT CLEAN PRESS WARM UP 5 5 5
    DB PRESS 10 10 10
    SIDE PLANKS 45 S
    CIRCUIT
    MIL DB PRESS 10 10 10
    LEG RAISES 30 30 30
    CIRCUIT
    FLAT FLYS 10 10 10
    SIDE LEG RAISES 25 25 25
    CIRCUIT
    SIDE RAISES 10 10 10 10
    LEG RAISES 25 25 25
    CIRCUIT
    TWIST PUSH UPS 10 L & R 20 20
    HANGING ABS 30 F L R 30 30
    LATTERS-CARDIO-STRECTH

    7. BACK STRECTH
    BENT OVER ROWS WARM UP 10-65% 10-70% 10-75%
    PULL UPS 12 12 12 12
    DB ROWS 10 10 10
    REV ROW WARM UP 10-65% 10-70% 10-75%
    HIGH PULL 10 10 10
    LAT PULL 10 10 10
    NECK 20 20 20

    8. LEGS WARM UP- STATIC STRECTH, OVERHEAD SQUAT, WALL SIT, ACTIVATION
    CIRCUIT SQUAT WARM UP 10-65% 10-70% 10-75%
    LEG UP SQUATS 10 10 10
    SEATED LEG PULLS 25 25 25
    CIRCUIT
    LUNGES F-S-S 8 EACH 9 EACH 10 EACH
    BALL LEG RAISES 25 25 25
    CIRCUIT
    SINGLE LEG DEAD 10 10 10
    HANGING ABS 30 F L R 30 30
    CIRCUIT
    STEP UP 10 10 10
    CRUNCHES 60 60 60
    CIRCUIT
    WEIGHTED 15 15 15
    LEG EXTENSION 15 15 15
    LATTERS-CARDIO-STRECTH

    9.BICEPS STRECTH
    REV BB CURL
    45 SEATED REV DB
    BB CURL
    CIRCUIT HAMMER CURLS
    ROPE CURLS
    BAND CURLS
    FOREARM CURL
    NECK 20 20 20

    10 CHEST SHOULDERS OBLIQUES

    11. CORE WARM UP- STATIC STRECTH, OVERHEAD SQUAT, WALL SIT, ACTIVATION
    POWERCLEAN WARM UP 5-75% 5-80% 5-85%
    CIRCUIT DEADLIFT WARM UP 10-65% 10-65% 10-65%
    PULL UP 10 10 10 10
    PLANKS 1:00
    LEG RAISES 25 25 25
    CIRCUIT
    BENT OVER ROW 10 10 10
    SIDE PLANKS 45 S
    SIDE RAISES 20 20 20
    CIRCUIT
    DB ROW 10 10 10
    HANGING ABS 33 F L R 33 33
    CIRCUIT
    HIGH ROW 10 10 10
    WEIGHTED LEG RAI 25 EACH 50 50
    CRUNCHES 60 60 60
    CIRCUIT
    LAT PULL DOWN 10 10 10
    LEG RAISES 30 30 30
    LATTERS-CARDIO-STRECTH

    12. TRIS STRECTH
    SKULL CRUSHER 15 15 15 15
    KICK BACKS 10 10 10
    WEIGHTED DIPS 20 20 20 20
    BURNOUT EXT 15 15 15 15
    15 15 15 15
    NECK 20 20 20

    13. CORE WARM UP- STATIC STRECTH, OVERHEAD SQUAT, WALL SIT, ACTIVATION
    FRONT SQUAT WARM UP 10-65% 10-70% 10-75%
    PLANKS 1:00 1:00 1:00 1:00

    BOX JUMPS 7 7 7 7
    LEG RAISES 30 30 30

    SINGLE SNATCH 5 5 5 5
    HANGING ABS 36 F L R 36 36

    SINGLE LEG SQUAT 5 each 10 10
    WEIGHT SIN LEG R 20 each 40 40

    JUMP ROPE 1:00 1:00 1:00
    CRUNCHES 60 60 60

    CRUNCHES 60 60 60
    SINGLE RAISE 20each 40 40
    TOE TOUCH 25 25 25
    LATTERS-CARDIO-STRECTH-THROW CATCH

    14. REST ICE AND TREATMENT

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    Quote Originally Posted by pavb10 View Post
    What do you guys think of this workout for football? I really need a new workout for chest and shoulders.... any suggestions? Sorry about the format its copied from excel.

    1. POWER WARM UP- STATIC STRECTH, OVERHEAD SQUAT, WALL SIT, ACTIVATION
    SQUAT WARM UP 10-65% 10-70% 10-75%
    CIRCUIT DEADLIFT WARM UP 10-65% 10-70% 10-75%
    BENT OVER ROWS 10-65% 10-70% 10-75%
    LUNGES F-S-S 8 EACH 8 EACH 8 EACH
    CIRCUIT
    PULL UPS 10 10 10
    LEG UP SQUATS 10 10 10
    CIRCUIT
    DB ROW 10 10 10
    LEG EXT 15 15 15
    CIRCUIT
    LAT PULL DOWN 10 10 10
    WEIGHTED CALVES 15 15 15
    LATTERS-CARDIO-STRECTH

    2. UPPER STRECTH
    CIRCUIT ******* BENCH WARM UP 10+ 10+ 10+ 10+
    PLANKS 1:00
    CIRCUIT
    DEC WARM UP 10-65% 10-70% 10-75%
    SIDE PLANKS 45 S
    CIRCUIT
    REV GRIP BENCH 10-65% 10-70% 10-75%
    LEG RAISES 25 25 25
    CIRCUIT
    CLAP PUSH UPS FAIL FAIL FAIL
    SKULL CRUSH 10 10 10
    SIDE LEG RAISES 20 20 20
    CIRCUIT
    DEC FLYS 10 10 10
    TRI EXT 15 15 15
    BALL LEG RAISE 25 25 25

    3. BICEP STRECTH
    CONCENTRAT CURL 15 15 15 15
    SEATED 45 CURL 10 10 10
    BARBELL CURL 15 15 15
    PREACH DB CURL 10 10 10
    CIRCUIT CABLE BURNOUT 15 15 15 5-5-5-5-5
    BAND CURL 10 10 10
    ROPE CURL F-B
    FOREARM CURL 20 20 20
    NECK

    4. SPEED WARM UP- STATIC STRECTH, OVERHEAD SQUAT, WALL SIT, ACTIVATION
    POWERCLEAN WARM UP 5-75% 5-80% 5-85%
    FRONT SQUAT WARM UP 10-65% 10-70% 10-75%
    CIRCUIT SINGLE ARM SNAT WARM UP 5-75% 5-80% 5-85%
    BOX JUMP 6 6 6 6
    CRUCNHES 60 60 60

    SINGLE LEG DEAD 10 10 10
    SINGLE LEG SQUAT 5-EACH 5-EACH 5-EACH
    AB CIRCUITS
    I SINGLE LEG RAISE 25-EACH 25-EACH 25-EACH
    I CRUCNHES 60 60 60
    I TOE TOUCHES 25 25 25
    I
    I LEG RAISES 35 35 35
    I SIDE LEG RAISES 25 25 25
    I
    I HANGING AB 10-EACH SIDE 10-EACH SIDE 10-EACH SIDE
    WEIGHT AB MACHI 10 10 10
    LATTERS-CARDIO-STRECTH
    5. REST ICE AND TREATMENT

    6.UPPER WARM UP- STATIC STRECTH, OVERHEAD SQUAT, WALL SIT, ACTIVATION
    CIRCUIT FLAT BENCH WARM UP 10-65% 10-70% 10-75%
    PLANKS 1:00
    CIRCUIT CLEAN PRESS WARM UP 5 5 5
    DB PRESS 10 10 10
    SIDE PLANKS 45 S
    CIRCUIT
    MIL DB PRESS 10 10 10
    LEG RAISES 30 30 30
    CIRCUIT
    FLAT FLYS 10 10 10
    SIDE LEG RAISES 25 25 25
    CIRCUIT
    SIDE RAISES 10 10 10 10
    LEG RAISES 25 25 25
    CIRCUIT
    TWIST PUSH UPS 10 L & R 20 20
    HANGING ABS 30 F L R 30 30
    LATTERS-CARDIO-STRECTH

    7. BACK STRECTH
    BENT OVER ROWS WARM UP 10-65% 10-70% 10-75%
    PULL UPS 12 12 12 12
    DB ROWS 10 10 10
    REV ROW WARM UP 10-65% 10-70% 10-75%
    HIGH PULL 10 10 10
    LAT PULL 10 10 10
    NECK 20 20 20

    8. LEGS WARM UP- STATIC STRECTH, OVERHEAD SQUAT, WALL SIT, ACTIVATION
    CIRCUIT SQUAT WARM UP 10-65% 10-70% 10-75%
    LEG UP SQUATS 10 10 10
    SEATED LEG PULLS 25 25 25
    CIRCUIT
    LUNGES F-S-S 8 EACH 9 EACH 10 EACH
    BALL LEG RAISES 25 25 25
    CIRCUIT
    SINGLE LEG DEAD 10 10 10
    HANGING ABS 30 F L R 30 30
    CIRCUIT
    STEP UP 10 10 10
    CRUNCHES 60 60 60
    CIRCUIT
    WEIGHTED 15 15 15
    LEG EXTENSION 15 15 15
    LATTERS-CARDIO-STRECTH

    9.BICEPS STRECTH
    REV BB CURL
    45 SEATED REV DB
    BB CURL
    CIRCUIT HAMMER CURLS
    ROPE CURLS
    BAND CURLS
    FOREARM CURL
    NECK 20 20 20

    10 CHEST SHOULDERS OBLIQUES

    11. CORE WARM UP- STATIC STRECTH, OVERHEAD SQUAT, WALL SIT, ACTIVATION
    POWERCLEAN WARM UP 5-75% 5-80% 5-85%
    CIRCUIT DEADLIFT WARM UP 10-65% 10-65% 10-65%
    PULL UP 10 10 10 10
    PLANKS 1:00
    LEG RAISES 25 25 25
    CIRCUIT
    BENT OVER ROW 10 10 10
    SIDE PLANKS 45 S
    SIDE RAISES 20 20 20
    CIRCUIT
    DB ROW 10 10 10
    HANGING ABS 33 F L R 33 33
    CIRCUIT
    HIGH ROW 10 10 10
    WEIGHTED LEG RAI 25 EACH 50 50
    CRUNCHES 60 60 60
    CIRCUIT
    LAT PULL DOWN 10 10 10
    LEG RAISES 30 30 30
    LATTERS-CARDIO-STRECTH

    12. TRIS STRECTH
    SKULL CRUSHER 15 15 15 15
    KICK BACKS 10 10 10
    WEIGHTED DIPS 20 20 20 20
    BURNOUT EXT 15 15 15 15
    15 15 15 15
    NECK 20 20 20

    13. CORE WARM UP- STATIC STRECTH, OVERHEAD SQUAT, WALL SIT, ACTIVATION
    FRONT SQUAT WARM UP 10-65% 10-70% 10-75%
    PLANKS 1:00 1:00 1:00 1:00

    BOX JUMPS 7 7 7 7
    LEG RAISES 30 30 30

    SINGLE SNATCH 5 5 5 5
    HANGING ABS 36 F L R 36 36

    SINGLE LEG SQUAT 5 each 10 10
    WEIGHT SIN LEG R 20 each 40 40

    JUMP ROPE 1:00 1:00 1:00
    CRUNCHES 60 60 60

    CRUNCHES 60 60 60
    SINGLE RAISE 20each 40 40
    TOE TOUCH 25 25 25
    LATTERS-CARDIO-STRECTH-THROW CATCH

    14. REST ICE AND TREATMENT
    Who prescribed the bi's workout? Everything else looks okay in terms of relevance, but you don't use your bi's in football.

    Your volume seems a bit excessive. Are you trying for muscle size right now? I see you're doing some power movements, but it seems like buffet of exercises without direction or emphasis for optimal performance.

    Performance lifting has very clear goals and destinations for peak performance. This looks like a sheet of whatever exercises someone can think of and throwing them altogether, completely disregarding contradictions in phases of adaption.

    Circuits are good right now if you're in a hypertrophy/conditioning phase, but there really ought not be any power movements present at this time if this is the case. You're performing a lot of segmented phases of a powerlift, I can see that in your plan, which is perfect and good, but the point of perfecting and building these segments are for the sake of maximizing you're potential when you're in a strictly power phase, performing primarily power movements (and plyos) for the sole sake of making power/velocity adaption(s). Having your body perform every which exercise will not result in maximal adaption and peak performance. You'll end up somewhere in the middle the entire time and not excel at power/velocity, which is the heart of what you want in football.

    If your coach made up this plan I'm not going to bash on him. I'm not into that. Every thing other then the bicep workout I see up there is relevant, but the timing in which certain exercises are being presented and some of the volumes seem a bit if'y.
    NSCA - CSCS
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    I made this workout up based on previous trainers advice. I know its a lot of volume as far as exercises goes, but thats just how I have always done it and gotten pretty good results. I never really feel spent if i dont do that many excercies and i give myself good breaks. I switch up my reps on primary exercises (bench, squat, deadlift) very often and switch up reps on secondary exercises every 4 weeks.
    I know the bicep workout is pointless, but im big on the adage "you look good you play good." haha i know its dumb but i just cant stay out of the gym. The circuit training is what i have always done and keeps my heart going. I dont know if i would call it "conditioning" but i just dont like to rest between sets. My conditioning comes in the way of running at night. Should i lower my overall amount of excercies though on each day?
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    another problem ive had is incorporating deadlift, clean and back sqaut into a one week span. a lot of people have told me to cut one out.
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    Also what timing of what exercises would u change? sorry for all the questions, i really want some feedback before i start this workout. or a variation of it. thanks!!!!
  

  
 

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