just because you are going to be playing football in jan, i wouldnt make any major changes to the training. you play a skill position in football and need to still make speed number 1, if you were running 10.7 then i may say its ok to try and gain 10lbs and follow ur typical football program. i think training similar to a track guy would give you the edge esp since the training will probably be shitty come jan (no speed work etc). i think over the last past months you have worked hard in gaining speed so dont stop now, keep chopping away.
Oh I agree, didn’t really want to make major changes, just was toying with set ups it was late and I was bored/couldn’t sleep. I agree that I still need to keep at the speed work, still lots of room for improvement.
Finally got moved in to my new place, took all day Friday to get it done. Didn’t do much Saturday but get settled, move more stuff in, etc.
Worked Sunday, today went out and did some build ups on the grass, threw the football around with some friends, not a whole lot though.
Got that itch to get back to training full swing again, Wed will be 7 days rest. Need to get everything planned out soon to be ready to roll!
Too lazy to read back–where did you move to?
Kool, let me know about the program.
I moved down to San Luis Obispo in January, but I just moved into a smaller/cheaper place within walking distance from campus. Pretty sweet deal compared to where I was living before, mainly because I won’t have to drive to school and worry about parking. Plus its $95 per quarter just for a parking permit alone so much better IMO.
8/11/08
GPP-Phase I
*All speed work done on grass in flats w/ a rope and tire pulled behind me.
Speed/Weights
Warm-up B
5x10
5x20
5x30
-Walkback recovery bt sprints.
Bench Press 3x10x50% (145) 90 seconds rest bt sets.
Lat Pulldown Front 2x15 (130)
Seated Cable Row 2x15 (130).
Standing Press 2x15 (85)
-Used 90 seconds rest for bench and 45 seconds rest for the secondaries.
-Not a bad first day after a little layoff. Those resisted sprints with the walkback recovery are pretty tough.
How did the weights feel with all the high reps and short rest time, also how long did the session take?
Regarding the weights-light at first but started to feel fatigued after the I got used to the short rest periods, definitely not used to the higher reps/short recovery time yet.
The speed work took about 45 minutes with the warm up included, weights only like 15. So all in all, about 60 minutes.
Nice short training session, the high reps are good for you at this time;)
8/12/08
Warm up A
Med Ball Throws
OHB x6
Squat Throw x6
1 Hop x6
2 Hop x6
3 Hop x6
-10m accel done after all throws except OHB. Used a 6 lb ball today, all I could get ahold of for now.
Tempo
10x100 (walk 50 recovery)
Weights
Powerclean 115x5, 125x5, 135x5, 145x5
Back Squat 3x10x50% (185)
RDL 3x12x185
-Used 2 minute recovery for powercleans, 90 seconds for back squat, 60 seconds for RDL.
-My legs are feeling it already, those med ball throws are pretty tough! 
-Throws/tempo done on grass.
8/13/08
Speed
Warm Up B
5x10
5x20
5x30
-Done w/ tire attached to waist on grass w/ shoes. Walk back recovery.
Weights
Incline Bench Press 3x10x115
DB Row 2x15x75’s
Pull-Up 2x15xBW
-90 seconds rest for bench/pull ups, 45 seconds rest for rows.
-Pretty sore just about everywhere right now! I expected it though, should go away in a couple weeks.
Sweet, sore all over. lol
8/14/08
Warm Up A
Med Ball
Accel (1) x8
Accel (2) x8
Tempo
4x200/100 walk recovery
Weights
Hang Clean-80% of PC 5x50%, 5x55%, 5x60%, 5x65%
Deadlift 3x6x60%
BB Lunge 2x8 (95)
45 Degree Hyper 3x15 (+25 lbs)
-Like those med ball throws, never done them but they felt great to achieve that full triple extension.
-Tempo nice and easy; all on grass of course.
-Weights were good, hamstrings still a bit sore. Biceps really sore still!
Post more from today’s stuff tomorrow after I train; it’s been a long day.
8/15/08
Warm up B
5x10
5x20
5x30
-Walkback recovery, sprints w/ tire on grass in shoes.
Bench Press 3x10x50% (145)
Seated Row 2x15 (130)
Lat Pulldown 2x15 (130)
BB Overhead Press 2x15 (85)
-75 seconds rest for bench, 45 seconds rest for secondaries.
8/16/08
Warm up A
Med Ball Throws
OHB x6
Squat Throw x6
Single Hop x6
Double Hop x6
Triple Hop x6
-8 lb ball used for these, 10m accel done after all throws except OHB.
10x100/50 walk recovery on grass, ~65%.
Clean Pull 3x5x70% (160)
Back Squat 3x10x50% (185)
RDL 3x12x185
-Really good first week, soreness starting to get less and less. Feels good to get off the track for a little and do most all the work on grass.
How did the ol setup go?
8/18/08
Warm up B
3x3x40 (60 sec rest bt reps/2 min bt sets)
-Grass with shoes, used tire as always.
Bench Press 3x10x53% (155)
Seated Row 2x15 (130)
Lat Pulldown 2x15 (130)
BB OH Press 2x15 (85)
8/19/08
Warm up A
Med Ball Throws
OHB x6
Squat Throw x6
1 Hop x6
2 Hop x6
3 Hop x6
-My 8 lb medicine ball split in half on my last throw lol, had to throw that away so back to the 6 lb ball until I get another better one.
Tempo
10x100/walk 50
Power clean 5x125, 5x140, 5x150, 5x160, 5x150 (55%, 60%, 65%, 70%, 65%)
Back Squat 3x10x53% (195)
RDL 3x12x195
-Trained after working 5 hour shift, it was getting dark but got all my outside stuff done just in time.
-Pretty cold out, strange.
-I have access to bumpers now, big big plus! Should help out a lot with the olympic lifts I’m doing.
I like the set up, seems to have worked well so far.
8/20/08
Warm up B
3x3x40 w/ tire on grass.
Incline Bench-80% of 1rm bench 3x10x53 (125)
Pull Up 2x15
DB Row 2x15 (75’s)
-I found a nice hill around my area so I may switch over to those for good. It’s grass, probably around 80-90m in length. Angle looks good too. Gonna see how it goes next speed session.