Total Body/Westside program

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1

Hey guys i was wondering if you could critque/comment on this 3day total body workout i came up with. After searching and reading the forums i’ve came to the conclusion that total body is a better way to train as an athlete then split workouts like upper/lower. Heres the first 2weeks i came up with.

Week 1-Monday
A1)Box Jump-75% of best jump 3x5
A2)Bench Press-Heavy set of 5reps

B)Pistols-3x10
C)Seated Front Press-3x8
D)Back Extension-3x12
E)Lat Pulldown-3x10
CORE

Wednesday
A1)Box Jump 80% of best jump 3x5
A2)Back Squat-Heavy set of 5reps

B)DB Bench(timed)-3x30seconds
C)Step Ups-3x8
D)Pull Ups-3x10
E)GHR-3x6
CORE

Friday
A1)Box Jump 85% of best jump 3x5
A2)Speed Bench-6x3reps

B)BB Reverse Lunges-3x12
C)Weighted Dips-3x6-8
D)Pull Throughs-2x15
E)Seated Row-3x12
CORE

Week 2-Monday
A1)Box Jumps w/Vest 75% 3x5
A2)Speed Squat-6x2reps

B)DB Floor Press-3x12
C)SL Squat W/back leg elevated(timed)3x30sec
D)Bent Over Row-3x8
E)Dimel Deadlift-2x15
CORE

Wednesday
A1)Box Jumps w/Vest 80% 3x5
A2)Bench Press-Work up to a 3rep max

B)Walking Lunges-3x12
C)Military Press-3x8
D)RDL-3x10
E)Dumbbell Rows-3x12
CORE

Friday
A1)Box Jumps w/Vest 85% 3x5
A2)Back Squat-Work up to a 3rep max

B)Band Pushups-3x10
C)step ups-3x12
D)Chin ups-3x8
E)Band Leg Curls-3x20
CORE

So what do you think guys? Any comments and suggestions are greatly appreciated.

2

look like u r trying to put louie article ideas into action, what are your goals with this workout, r u running if so how much??

3

Yeah im definitly trying to put louies ideas into action. My goals are basically to get bigger,faster, and stronger, right now i’m doing no running. I was thinking on tuesdays and thursdays to do sled dragging?

4

r u a wrestler if so i would kill the pulls like chinups, pullups, h pullups, rows etc?

5

It’s a long story but no right now i’m not a wrestler. Infact i want to take one more shot at playing football. I was recruited by a Division2 school out of high school, but i decided to take a year off from school so i couldn’t play. But now that same school that recruited me i am going to walk-on. The team is not very good they fired the prior coaching staff(that recruited me). So that’s my goal right now play college ball.

6

if ur number one goal is to play fb then i wouldnt follow that program. whats ur stats:
height/weight/body fat/position
bp/sq/pc
vj/slj/40/shuttle

7

5’10’’/215-220lbs/???/I played WR,RB, and SS in HS.
405/551/Don’t know how to perfrom the OL’s
?/?/4.65 was my best in HS/???

What program would you reccomend then?

8

i would probably stick to ss or rb, if ur strength numbers are accurate then u r good there, so i would really focus on speed and agility. i would try and learn the ol’s u can just do clean and snatch pulls and u would be ok. i would do something below, remember this is only one phase of training and i would make changes 6-8 weeks later or do something totally diff:

strength training:
mon:
clean pull
back squats
bench press
rev hypers
chinups

wed:
jump squats
rdl
speed bench
pullups

fri:
snatch pull
spilt squats
225 rep work
db rows
gluthams

speed training:
mon: acc + agility
300-500 meters

tue: tempo
1000 and bb circuits

wed: acc and top speed
300-500meters
for example
4x20 pushup starts
4x20 mout climber start
6xflying 20 with 30 acc zone

thur: tempo
1200/bb circuits

fri: acc + agility
300-500meters

sat: general activity

9

Thanks for the help. What would the sets and reps look like for the given exercises?

10

just like i said this is only one phase and i dont know where ur current fitness level is, but the guy i had on this program he only had 9 weeks so he did 3 week load, 1 unload, 3 week load, 2 week taper:

wk1:
80%
wk 2:
85%
wk3:
90%
wk 4:
75-80%
wk 5:
90%
wk6:
95%
wk 7:
100+
wk8:
85%
wk9:
80%