OK fuck i keep trying to find the perfect routine for football because im OCD about that shit. I got tons of excel pages about everything and I keep updating it 3x a day lol. I always try to plan it and then something changes. but basically I found that an upper/lower split is gonna be what I do. heres basically my routine for the offseason. My goals from January to May are:
1) STRENGTH
2) flexibility
3) sprinting technique
4) general conditioning
Workout routine:
Sunday - Upper #1
Deadlift 5,5,5,5,5
Bench 6,6,6,4,2
BB Row 6,6,6,6
DB Military 8,8,6,6
***stretch
Monday - Lower #1
Hang Clean 6,4,4,2
Squat 6,6,6,4,2
BB Lunges 8,8,8,8
GHR's 10,10,8,8
Calves misc.
Abs misc.
***stretch
Tuesday - Light plyos / sprint work / ***stretch
Wednesday - Upper #2
Snatch grip deadlift 8,8,6,6
Push press 6,6,6,4,4
Incline DB 10,10,8,8,6
Pullups F,F,F,F
***stretch
Thursday - Lower #2
Power clean 6,6,4,2
Box squats 8,8,6,4,4
Step ups 10,10,10
SLDL 10,10,8,8
Calves misc
Abs misc
***stretch
Friday - OFF
Saturday - OFF