So I'm going to play college football next year. It's a small school, NAIA, so about the size of a Division 2 school. But here is the workout plan they gave me. It's quite lenghty so be prepared to read. Monday: Squats Hang Cleans Lunges Leg Curls Pull ups Bent over rows Barbell Shrugs Biceps Calf Raises Back Hypers Abs 6 110 yard sprints in under 18 seconds with 1 1/2 minute rest in between eah. The times and rest times go down each week. Tuesday: Bench press Incline dumbell press Shoulder raises Upright rows Close grip bench Nose busters Dips Wrist curls Neck Back hypers Abs Backboard taps - 5x20 seconds Ladder drills Jump rope - 5x1 minute Lateral cone hops - 5x20 seconds Wednesday: No lifting. 50 yards strides - sprint 50 yards then slow to a walk. 5 of those. Each week I do more. Thursday: Power cleans Single leg squats Lunges Leg curls Pull ups Dumbell rows Barbell shrugs Biceps Calf raises Back hypers Abs Backboard taps - 5x20 seconds Ladder drills Jump rope - 5x1 minute Lateral cone hops - 5x20 seconds Friday: Incline bench Dumbell press Push press Upright rows Close grip bench Nose busters Dips Wrist curls Neck Bak hypers Abs 3 Build ups- 20 yards 20 yards 20 yards 1 rep 50% 60% 70% 1 rep 60% 70% 80% 1 rep 80% 90% 100% Hand weightes sprints - carry a 4-5 pound weight and start your sprint at full speed. Drop the weight at 30 yards and finish the final 20 yards at full speed. 2x50 yards. That is my full summer workout. The running gets harder every week and the plyometrics every 4 weeks. And one question. What is the difference between hang cleans and power cleans?