This is the lifting/running program I put together to get ready for the upcoming football season. I’m going to be a senior in college, and I’m a 6’1 245lb guard. I’m using a 3 day Westside split (with the floating day) and I’m trying to use the CFTS for my speed/conditioning. On my speed days I am starting to throw in some gassers/shuttles so that I am ready for the type of condtioning when we start camp, and on my tempo day I am going to start using pattern runs (like Football Coach suggets) to get some specific metabolic condtioning (obvioulsy tempo volume will decrease).
Let me know what you guys think
Friday- May 27th
Pre: Band Ext. Rotation (2x12), Face Pulls (2x15), Thumbs down Lat Raise (2x12) Giant Set
Main Workout:
1.D/E Bench: 135x3x3 (2 close, 1 wide), 145x3x8 (all sets had a double looped mini band)
2.Close Grip Pin Press: 225x5, 245x3, 255x3 (then mini band pushdowns x25)
3.Seated Rows (wave bar/wide): 160x10, 170x10x3
4.Rear Delt Raise (lying on decline): 15x8x3
5.Hammer Curls: 45x8x2 (8 each arm) (supersetted with rear delts)
Post: Static Flex – Shoulders, Lats
Running: Tempo Runs
1.Dynamic Warmup – Knee Pulls, Heel Pulls, Russians, Backwards Russians, Awesome Grabs, Reverse Lunges, Skips, Quick Skips, Mini Buildups
2.10x40’s (around 7 seconds) (30s rest)
3.6x100’s (around 20-22 seconds) (30s rest)
Total Volume: 1000 yards
Tuesday – May 31st
Pre: Hurdle Mobility (step over, duck under laterally), Awesome Grabs, Band Leg Curls x 10
Main Workout:
1.Front Squat: 45x5, 135x5, 185x3, 210x3, 235x3, 255x3, 275x3, 295x3, Approx Max: 320
2.RDL: 205x8, 215x8x2
3.Single Leg Power Runner: 130x8 (8e.l.), 140x8, 145x8
4.Pullthroughs: 90x15, 100x15, 120x15
5.AB Pulldowns: 120x15, 140x15, 150x15
Running: Tempo Runs
1.Dynamic Warmup – Heel Pulls, Awesome Grabs, Russians, Backwards Russians, Reverse Lunges, Leg Kick Overs (on hurdle), Skips, Quick Skips
2.10x40’s (around 7 seconds) (walk back recovery)
3.1x3 on track stadium, 1x1 on big stadium (run from disabled stand, up, over, walk)
4.10x40’s (same)
Total Volume: 800 yards + whatever the stadiums were
Wednesday – June 1st
Pre: Ext Rotation, DB Cleans, Band Pullbacks (all 2x10)
Main Workout
1.Floor Press: Barx10, 95x10, 135x3, 165x3, 185x3, 205x3, 225x3, 245x2, 245x1
Approx Max: 260
2.BB Row: 155x8, 165x8x2, 170x8
3.Rolling DB Tri Ext: 20x10x2, 25x10x2
4.L-Raise: 15x10x2, 20x10
5.Decline DB Press/Face Pulls: 55/90x15, 55/100x15
Running: Tempo Runs
1.Dynamic Warmup – Heel Pulls, Awesome Grabs, Russians, Shuffle, Caricoa
2.10x100’s (50yard walk for recovery)_
Total Volume: 1000 yards
Friday – June 3
Pre: Bench Step Overs 2x10, Lateral Bench Step Overs 2x10, Rev Lunges 2x, Capital Drill 1x10, Back Extensions/Crunches 2x15
Main Workout:
1.Hang Clean: 205x2x4, 225x2x3
2.D/E Squat: 225x2, 265x2x2 (stopped cause my quad was killing me)
3.Good Morning: 135x8, 155x8, 165x8, 185x5 (just for fun)
4.Pulldown Abs: 150x15x5
5.Banded Leg Curls: 3x20
Running: Tempo Runs
1.Dynamic Warmup – Cocky Walk, Knee Hugs, Heel Pulls (x2 to stretch out my quad), Awesome Grab, Lateral Lunges, Dog In Bush, High Knees, Butt Kicks
2.6x100 (19-20 seconds) 1st two did Burpees x10, 2nd two did Pushups x15, 3rd two did Line Jumps x30 (ended up resting about 45-60s between each run
3.Rest 2 minutes
4.6x100 (19-20s) did these just straight up with about 35-45s rest
Total Volume: 1000 yards
Monday – June6
Pre: Ext Rotations, Shoulder Box (3x12 both), Abs/Hypers (1x20 free, 2x15w/Plate)
Main Workout:
1.D/E Bench: 135x3 (close), 135x3 (wide), 150x3x9 (with doubled mini’s)
2.Close Grip Towel: 185x5, 205x5, 220x3, 245x3
3.Seated Rows (wave bar, wide): 170x10x2, 180x8x2
4.Rear Delt Raises (off decline): 20x8x3
5.Hammer Curl: 45x8x2
Running: Accel Day
1.Dynamic Warmup – Russians, Ankle Grabs, Awesome Grabs, Rev. Lunges, High Knees, Butt Kicks, Carioca, Skips (All 2x10 yds)
2.8x10’s (all ~1.9s) (1minutes rest) Rest 2m after
3.6x20’s (all ~3.3s) (2 minutes rest) Rest 2m after
4.2x40’s (all ~5.8s) (2 minutes rest)
Total Volume: 280yds
Note: Running with a pretty solid side wind today, proally hurt my longer runs times (i’m not that slow, my pr in the 40 is 5.1)
Tuesday – June 7, 2005
Running: Tempo/Conditioning Day
1.Dynamic Warmup – Russians, Backwards Russians, Heel Pull, Awesome Grabs, Reverse Lunge, Lateral Lunge (1x), High Knee Crossover Skips, High Knees, Butt Kicks, Carioca, Skips (All 2x15yds)
2.10x50s (all ~8,7-8,9) (30s r.i.)
3.Situps x 30, Line Jumps x 36, Chinnes x 16 (all 2x)
4.10x50s (all ~8.5-8,8) (30s r.i.)
Total Volume: 1000yds
Wednesday – June 8, 2005
Pre: Russians, Backwards Russians, Heel Pull, Awesome Grabs, Bench Step Overs, Lateral Bench Step Overs (1x10 each), Back Ext./Abs (2x15)
Lift:
1.Hang Clean – 155x3, 225x3x2, 245x3x2
2.Front Squat – 45x5, 95x5, 135x3, 185x3, 225x1, 245x1, 270x1, 295x1, 315x1, 335x1
3.RDL – 235x6x2, 245x6x2
4.Plate Pinches – 2 10lb plates in each hand: 3x35s holds
5.Lat Ab PD’s – 70x12, 90x12x3
Post: Static Flex – Hammy’s, Quads, Hips
Thursday – June 9
No running today, sore knee
Friday – June 10, 2005
Pre: Ext. Rotations, Shoulder Box, DB Cleans (2x12,8) Back Ext/Abs (3x15, w/Plate)
Lift:
1.2 Board Press – 95x5, 135x5, 185x3, 205x3, 225x1, 245x1, 265x1, 280x1, 295xmiss
2.DB Ext (with roll) – 25x10, 30x8, 30x8, 35x8x2
3.BB Row – 165x8x2, 175x8x2 (w/straps)
4.L-Raise – 30x10x2
5.DB Press w/ Face Pulls – 80x8/70x10, 80x8/70x10
Monday – June 13, 2005
Pre: Russians, Heel Pulls (2x10 approx) Bench Stepovers (1x10 e.l.), Band Ab PD’s, Band LC’s, Back Ext., Band Face Pull (2x15)
Lift:
1.D/E Squat: 225x3, 275x2, 285x2x7 (I think it was 7, not completely sure about it)
2.Good Mornings: 165x6, 175x6, 185x6, 195x3
3.Power Runner: 145x8, 155x8, 170x8
4.Pullthroughs: 110x10, 120x10, 130x10
5.Front Bridges: 3x45s, 1x45s for 1 backwards one (the rest interval was approx 35-45s)
Running: Accel Day
1.Dynamic Warmup: Knee Hugs, Heel Pulls, Awesome Pulls, Shuffle, High Knees, Butt Kicks, High Knee Crossover, Skips to Sprint (all about 2x12 yards)
2.8x10’s (~1.9-2s) r.i. was 1m between sprints
3.Rest 2.5m
4.6x20’s (~3.1-3.3) r.i. was 1.5m between sprints
5.Rest 1.5m
6.2xPro Agil (bad track to run on, times were 5+)
7.2xGassers (1:15 r.i., 1st -38s, 2nd – 41s)
Tuesday – June 14
Running: Tempo/Conditioning
1.Dynamic Warmup: Russians, Backward Russians, Knee Hugs, Heel Pulls, Awesome Grab, Capital, Scorpions, Shuffles, High Knees, Butt Kicks, Skips,
2.10x50 (~8.5 to 9s) (25s rest)
3.GPP Circuit: Mountain Climbers, Skywalkers, Ali Shuffles, Crunches (2x25 each)
4.6x50 (same) walk back rest
5.Static Flex: Hammys, Hips, Quads
Wednesday – June 15
Pre: Ext. Rotations, Shrugs, Face Pulls (2x10-20) Med Ball Chest Passes (fast) 1x10 each arm
Lift:
1.D/E Bench – 135x3, 155x3, 155x3x8 (all with doubled minis), 175x3, 190x3, 215x1, 235x1 (bands with all of these too)
2.4 Board Press – 245x5, 265x3, 285x3, 290x3
3.Seated Row – 180x10x2, 190x8x2, 200x6 (used close grip on the wave bar for this set)
4.Rear Delt Raises – 20x8x3
5.Band Tri pushdowns – 5x15