Football Workout

[pavb10]

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 LOCKOUT 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

 

[VolcomX311]

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 LOCKOUT 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.

 

[pavb10]

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?

 

[pavb10]

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.

 

[pavb10]

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!!!!