Oppinion On This

Other Sports Football
1

Hey I’m new to the site. Was wondering if you guys could look this over and tell me what you think. I have some expirience in lifting and read a bit every now and then on it. I’m a DT looking to get stronger, more explosive, but not too much bigger.

Monday - Upper
Push Jerk 4x5
Bench Press 1x5,3,5
Seated Row (v-bar) 3x8
Bicep Curls 3x8

Tuesday - Lower
Power Clean 4x5
Deadlift 1x5,3,5
Barbell Step Ups 3x8
Calf Raises 3x15

Wednesday
Rest

Thursday - Upper
Medicine Ball Bench Press (high toss) 3x3
Bent-Over Barbell Row 3x5
(Weighted) Dips 3xF (after 8 reps add weight)
Close Grip Bench Press 3x8

Friday – Lower + Traps
Box Jump 5x1
Squat 1x5,3,5
Straight Legged Deadlift 3x8
Shrugs 3x8

2

Its hard to give you advice with only seeing one week of training, we also would need more information about you.

3

That workout is done every week the same way.

5’9" 230ish, bench 3x205, squat 445 (haven’t maxed since before season), deadlift 455(haven’t maxed since before season) Yes I know my bench sucks compared to squat/deadlift.

4

Still not enough information:

Training history
Training EXP
Injuries
What level hs/college/pro
Weakness/Strengths
What have you been during
etc
etc

Never seen anyone squat/dl that much and bp so little, how deep are your squats?

5

I have naturally strong legs (use to play soccer also) so that explains my squats/deadlifts. When I maxed out I went 1" bellow parrelel. In workouts I got ATG though.

History: 8 months of training
Expirience: 8 months of training
Injuries: Bad ankles (no problems ever lifting though), tore a ligament in my wrist (use gloves with wrist wraps for lifting)
Level: HS, going into senior year
Weakness: Bench Press:(, using my hands on the line
Strengths: Leg Strength, gotten faster off the ball

6

How much training time do you have (hrs per day, days per week, total time line)?

7

How much do you clean and snatch? I’m trying to get a feel for your level of explosiveness.

Also, are you planning on doing any other training besides lifting? Sprints? Plyos?

8

I have to train four times a week because my football coaches want me in the weight room, but they don’t care what I do once I’m in there. It’s open 1 hour mon, tue, thur, fri.

I’ve never maxed on clean and I’ve never done a snatch. I usually do 145 for 4x5, I go for speed over weight though.

Speed/Agility/Explosiveness:
Monday: (Explosive focus)
2-5 minute jump rope (warm up)
40 Mountain Climbers (warm up)
Drop Jumps x 6
Split Jumps 5x4
Standing Long Jump x 10
Tire Flips 4x 10 yards
Cool Down

Wednesday: (Agility focus)
2-5 minute jump rope (warm up)
40 Mountain Climbers (warm up)
Zig Zags x 6
5-10-5 x 10
T-Drill x 5
Cool Down

Thursday: (Speed focus)
2-5 minute jump rope (warm up)
40 Mountain Climbers (warm up)
10 yard Form Starts x 10
20 yard Ladders x 6
40 yard Ladders x 4
Sled Drags 4 x 20 yards
Cool down

9

Is training time available outside of the 1 hr in the weight room?

10

4 day spilt: ACC block

Mon: speed work 10 and 20’s
power clean
back squat
glute ham
rdl
core work

Tue: tempo 50’s
bench press
db row
1: db shrug
1: rear raises
2: band ext
2: db curls
pushups 4x25

Thur: speed work 10 and 20’s
clean pull
back squat
db spilt squat
rev hypers
core work

Fri: tempo 50’s
bench press
db row
1: db shrug
1: rear raises
2: band ext
2: db curls
pushups 4x25

11

What is “temp 50’s” and “speed work 10 and 20”?

12

Can I have some clearification?

13

He means sprint work consisting of several 10m and 20m runs.
Tempo 50s are 50m runs done at about 75% effort.