Football Routine

[football43]

What do you guys think of this for a football routine:

Monday: Back, Biceps, Shoulders & Legs

Dead lifts 3 sets 10 reps
Preacher Curls 3 sets of 10 reps
Seated Row 3 sets of 10 reps
Dumbbell Shoulder Press 3 sets of 10 reps
Horizontal Leg Press 3 sets of 10 reps
Front Dumb bell Shoulder Raise 3 sets of 10 reps
Hamstring Machine 3 sets of 10 reps
Barbell Curls 3 sets of 10 reps


Tuesday: Chest, Triceps & Abs

Dumb Bell Bench Press 3 sets of 10
Triceps Pull downs 3 sets of 10
Dumb Bell Flys 3 sets of 10
Decline Sit ups 3 sets MAX
Triceps Dips 3 sets of 10

Thursday: Back, Biceps, Shoulders & Legs

Lat Pull down 3 sets of 10
Incline Dumbbell Curls 3 sets of 10
One arm Dumbbell Row 3 sets of 10
Hammer Curls 3 sets of 10
Squats 3 sets of 10
Military Press 3 sets of 10
Lunges 3 sets of 10
Barbell Row 3 sets of 10

Friday: Chest, Triceps, Abs

Barbell Bench Press 3 sets of 10
Triceps Kickbacks 3 sets of 10
Incline Dumb Bell Bench Press 3 sets of 10
Decline Sit ups 3 sets MAX
Skull crushers 3 sets of 10

[JakeClark8]

Originally Posted by football43

What do you guys think of this for a football routine:

Monday: Back, Biceps, Shoulders & Legs

Dead lifts 3 sets 10 reps
Preacher Curls 3 sets of 10 reps
Seated Row 3 sets of 10 reps
Dumbbell Shoulder Press 3 sets of 10 reps
Horizontal Leg Press 3 sets of 10 reps
Front Dumb bell Shoulder Raise 3 sets of 10 reps
Hamstring Machine 3 sets of 10 reps
Barbell Curls 3 sets of 10 reps


Tuesday: Chest, Triceps & Abs

Dumb Bell Bench Press 3 sets of 10
Triceps Pull downs 3 sets of 10
Dumb Bell Flys 3 sets of 10
Decline Sit ups 3 sets MAX
Triceps Dips 3 sets of 10

Thursday: Back, Biceps, Shoulders & Legs

Lat Pull down 3 sets of 10
Incline Dumbbell Curls 3 sets of 10
One arm Dumbbell Row 3 sets of 10
Hammer Curls 3 sets of 10
Squats 3 sets of 10
Military Press 3 sets of 10
Lunges 3 sets of 10
Barbell Row 3 sets of 10

Friday: Chest, Triceps, Abs

Barbell Bench Press 3 sets of 10
Triceps Kickbacks 3 sets of 10
Incline Dumb Bell Bench Press 3 sets of 10
Decline Sit ups 3 sets MAX
Skull crushers 3 sets of 10

I'm pretty sure thats overtraining.

[oakbark]

Its a poor football workout. Ignore the Isolation movements, stick to compound movements. It won't be overtraining necessarily, not for every muscle group given your goals, its just missing the point of football training. Go read back the other posts where we discussed all this and examples of workout routines were given that will help a 16 train for football.

[DenAsh50]

As ^^ said, stick to compound movements for football training. Football is all about explosion and power. Strength is gained mainly through compounds movements and explosive lifts. Also, it is very important that your diet is down to where you are eating enough calories during the day to gain strength and muscle.

[DenAsh50]

One more question, what position are you training for?

[football43]

Originally Posted by DenAsh50

One more question, what position are you training for?

Outside Linebacker. And also, what kind of running should I be doing? I've been using mainly the stationary bikes at my gym but is that enough?

[oakbark]

Originally Posted by football43

Outside Linebacker. And also, what kind of running should I be doing? I've been using mainly the stationary bikes at my gym but is that enough?

You lift for strength and power.

You should be doing speed and agility work three days a week. The bikes are not developing speed on the field.

You need to be doing Cone drills, box sprints, jump dills, sprint drills. You need to emulate the movements on the field. You always start these drills from the position you start in a game.

The closer you can replicate and train the movements you make on the field, the more effective that training will be and translate to better performance.

Sprint 70 yards isnt going to be helping much for example, how often does an OLB run 70 yards? You need short explosive sprints, involving lateral movement and change of direction to emulate the way your position moves.

[adotm]

i wanted to get a strong ideal a good weekly football workout. i don't want to train like bodybuilder. so whats a good workout routine for weight training,agility,and speed.oh yeah i'm a lineman on offense and defense

[Samdigg]

Originally Posted by adotm

i wanted to get a strong ideal a good weekly football workout. i don't want to train like bodybuilder. so whats a good workout routine for weight training,agility,and speed.oh yeah i'm a lineman on offense and defense

Since it is in season, just go through what the coaches have implemented as in season lifting. Being an offensive lineman it is imperitive that you have good feet. If you have access to a speed ladder USE IT! That is one thing that college football coaches love is a lineman with great footwork. Also cone drills ( T-drill, L-drill, pro agility)

[Samdigg]

Originally Posted by football43

Outside Linebacker. And also, what kind of running should I be doing? I've been using mainly the stationary bikes at my gym but is that enough?

I played OLB my freshman year of college before I got moved to the middle. You are hurting yourself by only doing the bike. You need to work on being explosive. LOTS OF HIP WORK!! Your hips and butt is where all your power is derived from when it comes to football. This means when your lifting you have to do cleans, jerks, squat, lunges, ham string curls, squat jumps. Don't limit yourself to all of those, those are things you need to do though. It is vital you also do plyos at least once a week. Also it is very important that you develop some flexibility and elasticity in your legs. So if you happen to be in coverage you can flip your hips turn and run. But being a linebacker means stopping the run first. You have to be able to get downhill fast, so if when you are doing sprints do it from your stance; work on not taking a step back to go forward, that is a fatal mistake. stay on the balls of your feet and get your weight forward. I wouldnt do anything over 40 yards unless you are just conditioning. Focus on getting to 10yards as fast you can. If you have access to a jammer press machine that will benefit you as well. Really focus on your ability to change direction If you have any questions feel free to shoot me a message.