I have done a little research and this is what I have come with. ALL CRITIQUES ARE WELCOME.
I am doing sprint at about and agility work on the track at about 11:00 in the morning and lifting at about five in the afternoon.
I ALSO PLAY WIDE RECEIVER SO IF ANYONE HAS ANY HELPFUL TIPS AT THAT POSITION THOSE CRITIQUES ARE WELCOME AS WELL.
Monday
Bench Press 8x3 ( not quite sure of what percentages to do them at).
Incline Press 4x5 (heavy)
Hang Cleans 3x5 (plus warm-up set)
Tricep Extensions 4x 8-10
Sprint training
Warmups -skips, high knees etc. (stretching)
5 starts
3x flying 20’s
3x flying 30’s
1x 40
also do a little parachute work
stretching
Tuesday
Abs 3x30 leg lifts
3x20 med ball abs
warm-ups
tempo runs x4-walk a lap-x4
Wednesday
Squats 3x3 increasing weight on each set and then 3x3 at 85% of max to finish up
Pulls 3x5 280, 290, 300
Shrugs 3x8
Lat pulldown 3x8
Cable curls 3x8
dumbbell curls 3x8
Agility work
ladder drills x4 each drill
bag work (plyos)
power skip for height and distance 3x12 (6 each foot) 3x12( 6 each foot)
stretching
Thursday
Abs 3x30 leg lifts
Med ball work 3x20
Tempo runs x4-walk a lap-X4
maybe a little conditioning ( depends on how fresh my legs are)
Friday
Bench press 8x3
machine incline press 3x8 (increase each set)
power snatch 3x5 (plus warm-up set)
tricep extension 3x8
Drop the curls, why not focus on acc. one day and max v the other with conditioning on the day between. Why do both incline and flat bench? Why the ladder? You get better at performing the the specific movements for the ladder, basic agilities and your route running would be best. Tempo is conditioning And why do you lift twice for upper and only once for lower? Try a whole body workout for friday. for ex as youve listed
Monday
Accellerations, Upper bodyWeights(use parachute for a couple of the acc. at the beginning of the session to get “going”)
Tuesday
Tempo, Abs
Wednesday
Conditioning, Lower Body Weights
Run routes(might some specific aspect here as you have to run routes under fatigue)
Plyo
Thursday
Basic Agilities to full recovery, Tempo, Abs
Friday
Max V work, Full Body Weights,
Saturday
Basic Agilities to full recovery, Tempo, Abs
Thank you for some great advice numba56
I don’t know why I lift twice upper and once lower a week, i guess that I was considering olympic lifts on upper body days as lower body workout am I wrong?
I also think that doing a full body workout on friday is also good advice because I do need to start getting more lower body strength.
I was also wondering if you could tell me why to drop the curls?
Thanks again
blazer 4
Bicep curls, what do they do for you? You’ll get sufficient stimulation to the biceps in a functional manner(pulling) with multi joint exercises(rows, pull-ups, chin ups, etc). There is no room for isolation work, it will just draw from your precious energy stores which are better spent on sprinting, agility, and multi joint moves. The oly lifts are exellent. Stick to basic movements, Power Clean, Power Snatch, Bench Press, Squat and Snatch Grip deadlift. You really dont need anything else as those are the money exercises, working the entire body.
Nothing wrong with bicep curls if you need the hypertrophy. Also it does not deplete much CNS energy at all in comparison to the big compound pulls, so it won’t pose a problem.
But you could split up the workload instead of doing 6 sets in one session, since biceps recover pretty quickly anyway.
I know but they get loaded to a much greater extent in multi joint movements. No need to work them directly. Save your time and energy with multi joint lifts. Just go look at Chad Waterburry’s biceps, hes proof, as well look at ben johns, again proof, do the multi joint exercises, and let the hypertrophy take care of itself.
while nice biceps are great, do they need to be huge to seperate from a DB and catch a ball…
or should he train them to pull the DB towards himself when he stalk blocks…so he can get called for holding?
whether curls drain the CNS significantly or not, the energy would be better spent on compound or ‘functional’ lifts. If he is going to do isolation type exercises, he might concentrate on his core a bit more…
or, he could train his biceps to a huge state and roll up his sleeves like the male cheerleaders do… and he’ll probably have equivalent playing time…
let’s stick to making the guy faster and more agile… and not quibble over whether bicep curls will drain the CNS.