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  1. #1
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    Default High School Football Off-Season Workout

    following is my off season workout...any suggestions ass to adding or reducing exercises (weights go by max btw)

    Monday: Shoulders and Legs

    Hang Cleans 3 sets, 5 reps 75 percent of max
    Shrugs 3 sets, 12 reps 75 percent of body weight
    Squats 3 sets 12 reps 72.5 percent of max
    Shoulder Alphabet with 10 lb plate
    Shoulder Press 2 sets 10 80 percent max
    Wall Sits 2 minutes 20 percent body weight rested on theighs
    50 Weighted decline sit ups with 25 lb plate
    10 minutes traedmill 2 percent incline


    Wednesday: Chest and Back

    Bench Press 3 sets 12 72.5 percent of max
    Seal Pushups (wide grip pushup) 3 sets of double your age
    SEated Row 3 sets 12 reps 70 percent of max
    Jammer 3 sets 10 75 percent of max
    Incline press 2 sets 10 reps 68.5 percent of max
    Lat Pulldown 3 sets 15 80 percent max
    Back extensions 10 reps 20 percent of bdy weight
    Flys 2 sets 10 70 percent max
    40 weighted decline situps with 10 l/r obliques
    10 minutes treadmill 4 percent incline


    Friday: Arms, Core, Plyometrics

    Preacher Curls 4 sets 12 hard weight
    Skull crushers 4 sets 10 same weight as Curls
    Close grip Bench Press 2 sets 8 70 percent bench max
    Dips 2 sets 10
    Back Extensions 10 reps 20 percent of bdy weight
    Decline Situps 2 sets 25 weighted
    Crunches no weight rep #= half of body weight
    Supermans hold for seconds equal to age, 3 sets
    Box Jumps 2 sets 10 with 20 percent body weight
    Throwdowns 2 sets 8 with 25 lb medicine ball
    Explosion push ups 20 reps
    40 yard sprints, top speed 20 times

    TEST FOR MAXES EVERY 4 WEEKS

    any good? suggestions???

  2. #2
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    Default

    Quote Originally Posted by gridiron66 View Post
    following is my off season workout...any suggestions ass to adding or reducing exercises (weights go by max btw)

    Monday: Shoulders and Legs

    Hang Cleans 3 sets, 5 reps 75 percent of max
    Shrugs 3 sets, 12 reps 75 percent of body weight
    Squats 3 sets 12 reps 72.5 percent of max
    Shoulder Alphabet with 10 lb plate
    Shoulder Press 2 sets 10 80 percent max
    Wall Sits 2 minutes 20 percent body weight rested on theighs
    50 Weighted decline sit ups with 25 lb plate
    10 minutes traedmill 2 percent incline


    Wednesday: Chest and Back

    Bench Press 3 sets 12 72.5 percent of max
    Seal Pushups (wide grip pushup) 3 sets of double your age
    SEated Row 3 sets 12 reps 70 percent of max
    Jammer 3 sets 10 75 percent of max
    Incline press 2 sets 10 reps 68.5 percent of max
    Lat Pulldown 3 sets 15 80 percent max
    Back extensions 10 reps 20 percent of bdy weight
    Flys 2 sets 10 70 percent max
    40 weighted decline situps with 10 l/r obliques
    10 minutes treadmill 4 percent incline


    Friday: Arms, Core, Plyometrics

    Preacher Curls 4 sets 12 hard weight
    Skull crushers 4 sets 10 same weight as Curls
    Close grip Bench Press 2 sets 8 70 percent bench max
    Dips 2 sets 10
    Back Extensions 10 reps 20 percent of bdy weight
    Decline Situps 2 sets 25 weighted
    Crunches no weight rep #= half of body weight
    Supermans hold for seconds equal to age, 3 sets
    Box Jumps 2 sets 10 with 20 percent body weight
    Throwdowns 2 sets 8 with 25 lb medicine ball
    Explosion push ups 20 reps
    40 yard sprints, top speed 20 times

    TEST FOR MAXES EVERY 4 WEEKS

    any good? suggestions???
    How long have you been training for and how old are you?

    You are confusing yourself with the exercises your doing, on your arm day you got :

    pushups, a chest exercise.
    Back extensions, back exercise

    I think you will be better off going to a solid routine, each day of working out you got exercises from everywhere..

    If you play footy, try a strength or a sport specific routine in the Workout section.

    in my opinion you will not be getting the gains you will be wanting, and you will most likely be over-training..

  3. #3
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    Default

    When I played I built my program around compound movements and the big three especially

    Bench Press
    Squat
    Deadlift

    Take a look at the routines for developing strength and power within this forum.

    Your program has far too many exercises in my opinion. You want to be doing less exercises for each body part and with lower reps. You want maximum strength and explosive power, not muscle size as the focus of your training.

    The football offseason is the time for building strength and power, which you then maintain through the season.

    Also get your diet right, your not and shouldn't be trying to lose weight now, you'll do that when your preseason training starts.

    Check out the routines within the two following sections for some ideas, including a couple specifically tailored for football.

    http://www.muscleandstrength.com/workouts/sport.html

    http://www.muscleandstrength.com/workouts/strength.html

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    Default

    kk thnx...this is the workout they have us do as a team but i see ur points ill limit amount i do, thnx

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    Quote Originally Posted by gridiron66 View Post
    kk thnx...this is the workout they have us do as a team but i see ur points ill limit amount i do, thnx
    I've got a bit more time now to answer as I've finished work so here goes.

    Firstly, if you have been given a training program by your coach, I would before you go changing it at least chat with him about it. Discuss why he wants you to perform this routine, and discuss what you have learned from forums such as these with him.

    I remember at 14 years old when I first hit the weights training for football. I worked out every group, 7 days a week, and for a year or so saw minimal gains. It was at that point I started to learn a bit about lifting and started to iron out my mistakes. Slowly over the next few of years I began to get more effective routines and most importantly, learned about my own body and what it needed. I still wasted 5 years I reckon overworking my biceps, simply cause girls love big guns.

    It was probably around the same time before I actually got my diet sorted, and what do you know, I probably gained more in the next year than I did in the previous five.

    In the end I settled on an offseason program based around 12 weeks maximal strength training then 12 weeks of power training. I'd do little Cardio other than a couple of light runs a week during this time. I always found the preseason training we did, so long as you really give maximum effort always enough to get me fit enough to play a game.

    My Max strength was based on working out twice a week, and the power training three times. When I quit football and moved to rugby I pretty much kept this routine, although the offseason is much shorter, so my power sessions basically occurred in preseason.

    My routine was always based around the Squat, deadlift and Bench press. These have always been considered the core exercises for football. I would add variety and stimulus by changing the exercises around these. Abs and Neck exercises I would perform at the end of every session. The neck exercises were one thing I myself missed out for the first few years.

    I would give myself between 2-4 weeks totally off at the end of every season to allow the body to recover. Football season is short but pretty intense on the body.

    Finally get yourself about the web and devour everything you can find about football training programs. The perfect routine for you, will probably be formed from 20-30 articles about what other people suggest, and the more you learn, the closer you'll be to maxing your potential. Never assume something that works for another will be perfect for you, read everything with an open mind.

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    thanks for the feedback...i talked with him and he agreed, this is his first year coaching and was the previous workout...he talked with a couple friiends who are certified personal trainers and they agree its a good workout just too much...they said it would be an effective college level workout


    thnx for feedback tho

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    Default

    Quote Originally Posted by forecast View Post
    How long have you been training for and how old are you?

    You are confusing yourself with the exercises your doing, on your arm day you got :

    pushups, a chest exercise.
    Back extensions, back exercise

    I think you will be better off going to a solid routine, each day of working out you got exercises from everywhere..

    If you play footy, try a strength or a sport specific routine in the Workout section.

    in my opinion you will not be getting the gains you will be wanting, and you will most likely be over-training..


    it says the day is Arm Core and Plyometrics

    Back extensions= core
    Explosion Pushups= Plyometrics

 

 

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