What does everyone think of my football team's lifting program?

Discussion in 'Fitness & Nutrition' started by Kozzy McKoz, Jun 12, 2006.

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  1. Kozzy McKoz

    Kozzy McKoz OT Supporter

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    Day 1 (unspaced lifts are supersetted with each other)
    Squat: x10,x8,x3,x10,x10,x10

    Weighted Overhead Lunge: 3x8
    DB Row: 3x8

    Lateral Squat: 3x8
    Inverted Row: 3x8

    Shoulder Circuit x2
    -Shoulder Press x10
    -Front Raise x10
    -Lateral Raise x10

    Day 2
    Bench: x10,x8,x3,x5,x5,x5
    DB Snatch: 3x8

    DB Incline: 3x8
    DB Row: 3x8

    Pullups: max x3
    Dips: max x3

    Pushups: max

    Day 3:
    tons of conditioning

    Day 4
    : (same kind of superset)
    Hang Clean: x10, x5,x5,x3

    Front Squat: 3x8
    Deadlift: 3x8

    One leg split squat: 3x8
    Inverted Row: 3x8

    Leg Circuit x2
    -Squat jumps x25
    -Reverse Lunge x25
    -Squat jumps with 5 second pause at bottom x10

    its a lot of stuff. I don't know what to think of it.
     
  2. hitmikey

    hitmikey DRIVEN FROM WITHIN

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    looks intense...squat jumps w/ 5sec pause at bottom :noes:
     
  3. uf20wop

    uf20wop OT Supporter

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    looks aight
     
  4. cavefish

    cavefish You ain't a crook son, you just a shook one

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    Looks solid although I hope he switches up the rep schemes on squats. The only thing that looks a little weird is stuff like DB incline bench but I've seen some really terrible high school lifting routines before.

    You should be fine. My high school football program was centered around cleans, squats, and flat bench for the most part. Along with snatches, push presses, SLDL's, etc.
     
  5. Kozzy McKoz

    Kozzy McKoz OT Supporter

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    yeah we do high reps in the beginning of the summer but switch to lower reps later on. the last phase we are doing 3 reps for squat bench and clean.

    the only thing i am confused about is why he has a do an intense shoulder circuit the day before we bench and dip.
     
  6. tarheels565

    tarheels565 New Member

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    Maybe because you [SIZE=-1]primarilly use y[/SIZE]our cshest on bench and dips? Not your shoulders
     
  7. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Could be better, but i've definitely seen a lot worse (even on the NFL level)
     
  8. Steve325

    Steve325 Guest

    squat jumps don't sound good for the back at all... anyone got a video to these?
     
  9. cavefish

    cavefish You ain't a crook son, you just a shook one

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    Its where you put light weight on your back, squat to the bottom then jump as high as you can. It's not bad for building explosiveness.

    I don't think it would fuck your back up as long as you're not trying to do it with a shitload of weight.
     
  10. Kozzy McKoz

    Kozzy McKoz OT Supporter

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    my shoulders are pretty sore after benching

    should I do this or something like starr's program. what would you recommend ceaze?
     
  11. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    the tier system as outlined in Joe Kenn's book, "The Coach's Strength Training Playbook"
     
  12. edmang

    edmang New Member

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