athlete's 7 week FB journal

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1

alright back again after some unplanned football related things,
next seven weeks will be your 3-1-3 with more emphasis on improving lifts. im flirting with some training things im new in working with (ex some west side bench-in that im doing a high strength day and a dynamic day), and also ems.
also ive been away from training full time (6 days) although still very active.
so here it is and ill fill in more details as i go

Mon 12-1
Hang Cleans 3x5 @185
reverse hypers 1x10 at bodyweight, 2x10 +15lbs
Bench Press (heavy day)- 225x3, 245x1, 275x1, 295x1, 305x1
Lying tricep ext. 7x8 @70+bar
reverse grip overhead press 3x15

Agilities
Box jumps 1x5, 2x10
Ladder drills
box foot taps 3different drills x2@15sec.

2

Tuesday 12-2

tempo runs 1x5, 1x3
abs
tri-set of swiss ball crunch and russian twists w/medball

-i got some unexpected hours at work so the rest of the week will be off unfortunately…

Friday 12-5
flying 20’s x4

weights
squats 1x5@405, 1x2@405
bench press (speed) - 8x3 @155lbs (1min rest)
dumbell bench press - 4x10,10,8,8 @80lbs

i tried to fuse a typical wed with a fri workout to make up for the lost training days. hopefully next week ill be back on track…(no pun intended). im gona move on with my rep progression (since I hit the squats and the cleans) to the prescribed 2nd week reps and sets

3

12-6 sat

tempo runs 1x5, 1x2

bicep curls
abs

-gonna start the second week of my 7 seven week cycle on monday, although the first week was not what i had planned, but i dont think there will be a problem with going ahead with it…

4

12-8 monday

ok, hopefully on track now…

weights
hang clean 5x3 185, 205,205,205,205
glute ham raise 3x10+15lbs
bench press 135x5,185x5,225x3,245x1,275x1,295x1
dumbell overhead ext. 7x8 @55,75-
close grip row 4x10
reverse grip overhead press 3x15

agilities
ladder drills
one leg box jumps 3x3(each leg)
box tap drills 6x15sec.

evening-ems
standard protocol of 10secx10 reps with 50sec rest on quads, hams, glutes, abs, back, and feet

5

12-9 Tuesday

tempo runs 1x5, 1x3

abs
hanging leg raises 3sets
russian twists (superset) w/ swiss ball crunches 3sets

-legs are drained from ems last night…

6

12-10 wed

sprints
10’s x4
20x3

standing triple jump x2
skipping for distance x1

weights
squats 225x3, 315x3, 365x3, 3x3@405
step ups 8x5 (light, fast and 1min rest)
shrugs 3x8
pulldowns 3x10
hammer curls 3x6

evening
- ems (same protocol)

7

12-11 thurs

tempo runs
1x6

abs
cable crunches 4x15

8

athlete, how old are you? Height/weight? What level of football are you currently training for? Position?

9

i am 6’ 240lbs FB/LB. i am in training for upcoming the arena football season, but also have two years of eligibility remaining at the ncaa division 2 level ( i have used all my eligibility at Division 1). i will most likely use my remaining eliligibility at D2, get better, and wait and go pro in 2 years…
i think my training journal from march 03-aug 03 is available in the archives if anyone would like to get an idea of my training of this past year…

10

12-12 sat

tempo runs 1x7

weights
snatch grip pulls 3x3 @275, 315,315
RDL’s 2x10 @185
bench press 8x3 @165 (1 min rest)
incline dumbell3x5 @95’s, 100’s
lateral rows 4x10 @35’s
bent over rows 3x8@30’s

ems in evening
-did tempo instead of speed work cause i was pretty burnt out

11

12-15 mon

running
flying 20’s x4
skipping for height 2x 6 contacts
weights
cleans/hang clean 3x2 @225
bench press up to 295x1
lying tricep ext 7x8
barbell rows 4x10
dumbell arnold press 3x12

evening
ems

12

12-16 tues

tempo runs 2x3

abs
cable crunches
leg raises

13

12-17 wed

running
starts 10’s x4
20 x3

alt. leg bounds 3x6contacts

weights
front squat 3x3 @275
leg curls 3x8-10
seated calf raise 3sets
dumbell shrugs 3x15,12,10
dumbell curls 3x5
reverse curl 3sets

evening
ems

14

12-18 thurs

tempo runs 2x3

abs
3superset
-russian twists
- swiss ball crunches

15

12-20 sat

running
starts 10’s x4
flying 10’s x2

skips for height 3x6 contacts

weights
hang snatch 3x3 @155lbs
bench press 8x3 @175
dumbell press 4x8
lat pulldown 4x10
lateral raise 4x10

16

12-22 monday

running
flying 10’s x4

weights
squats 405x2, 2x2@435
rdl’s 1x10, 2x6
calf raises 3x10
shrugs 3x10

17

12-23 tues

tempo runs 1x6

hanging leg raises 4x12
cable crunches 3x10

barbell curls 4 sets
cable hammer curls 3 sets

18

12-27 sat

running
starts 10yrds x4
20 x3
alt leg bounds 1x6 contacts

weights
hang cleans 3x5 @185
bench up to 305x1
cable pressdown 7x8
machine row 4x10
arnold dumbell press 3x15