College football workout plan...

Discussion in 'Fitness & Nutrition' started by brett12, May 11, 2006.

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  1. brett12

    brett12 New Member

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    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?
     
  2. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    That routine's not very good :hs:
     
  3. MaineSucks

    MaineSucks OT Supporter

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    power clean starts from the ground, hang clean starts from a hanging position.

    that sounds like a typical college routine (shitty) - pretty similar to ours. Our fitness test at the beginning of the season was 16 110's.
     
  4. MaineSucks

    MaineSucks OT Supporter

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    You'd be better off finding a different routine IMO. Thats what I did over the summers and the coaches could never figure out how I made so many more gains then everyone else
     
  5. brett12

    brett12 New Member

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    What routine did you use?
     
  6. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    "Power clean" means that you don't drop into the full squat position when you catch the bar.

    "Hang clean" means that you start the lift from the hang position.
     
  7. MaineSucks

    MaineSucks OT Supporter

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  8. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    From Theory and Application of Modern Strength and Power Methods:


    The Olympic lifts include the competitive lifts (snatch, clean & jerk) as well as their derivatives. When talking about Olympic lifts we should use a three-word term:

    First word: position of the catch/reception of the barbell (muscle; power; squat; split)
    Muscle = catch with no bending of the knees
    Power = catch with a slight bending of the knees (less than 90 degrees)
    Squat = catch with an important bending of the knees
    Split = catch with one leg forward and one leg backwards

    Second word: general type of lift (snatch; clean; jerk)
    Snatch = lifting the bar from the starting position straight to overhead
    Clean = lifting the bar from the starting position to the shoulders/clavicles
    Jerk = lifting the bar from the shoulders to overhead

    Third word: starting position (floor; hang; blocks)
    Floor = the bar starts on the floor
    Hang = the bar starts above or below the knees, with the lifter holding it there
    Blocks = the bar starts on blocks leaving it above or below the knees

    These classifications give us the following lifts:

    Muscle snatch from the floor
    Muscle snatch from the hang
    Muscle snatch from the blocks
    Power snatch from the floor
    Power snatch from the hang
    Power snatch from the blocks
    Squat snatch from the floor
    Squat snatch from the hang
    Squat snatch from the blocks
    Split snatch from the floor
    Split snatch from the hang
    Split snatch from the blocks

    Muscle clean from the floor
    Muscle clean from the hang
    Muscle clean from the blocks
    Power clean from the floor
    Power clean from the hang
    Power clean from the blocks
    Squat clean from the floor
    Squat clean from the hang
    Squat clean from the blocks
    Split clean from the floor
    Split clean from the hang
    Split clean from the blocks

    Muscle jerk from the clavicles
    Muscle jerk from behind the neck
    Power jerk from the clavicles
    Power jerk from behind the neck
    Squat jerk from the clavicles
    Squat jerk from behind the neck
    Split jerk from the clavicles
    Split jerk from behind the neck
     
  9. MaineSucks

    MaineSucks OT Supporter

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    muscle jerk :naughty:
     
  10. kronik85

    kronik85 New Member

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    like ceaze and maine have noted, it's a pretty shitty routine. imo you can go much farther on something like bill starr's routine. or shit, there's plenty out there. just looks like too much volume and they dont give you any sort of rep scheme to get any sort of feel of how this routine is supposed to work.
     
  11. uf20wop

    uf20wop OT Supporter

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    :rofl:
     
  12. DCyamaha

    DCyamaha O-line found

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    so what is it when you start from the hang position, but don't drp into a full squat when you catch the bar....the "dcyamaha clean"??

    edit: looks like I do a muscle clean from the hang into a muscle jerk from the clavicles
     
    Last edited: May 11, 2006
  13. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    power clean from the hang
     
  14. brett12

    brett12 New Member

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    Oh I have all the reps and everything I just didn't feel like typing all of that.
     
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