Please Scroll Down to See Forums Below
16..NOT going to do roids..need a football workout!!
- Thread starter icer2k
- Start date
Since you are looking for strength gain and size i would focus on compound movements and training with high intensity and high weights.....i know when i played football we would do the same 6-8 movements over and over again that worked specifically strength needed for football, we never concentrated on little movements that most bodybuilders here do....but here is a little of what we used to do...
Day 1:
Flat bench: 4 x 5
Incline bench: 4 x 5
Tricep pressdowns: 4 x 5
Lat pulldowns: 4 to fail....forced reps with a spot
Day 2:
Hang or Power Cleans 4 X 5
Squats 4 x 5 (a couple warmups in there before)
Standing Overhead Barbell Presses
Single Leg- Leg Presses
Day 3:
Flat Dumbells 4 X 5
Close-grip presses 4 x 5
Deadlifts (sumo or conventional) 4 x 5
Dumbell Rows 4 x 5
Day 4:
Squats ( yes again ) 4 x 5 w/ warmups
Dumbell Shoulder Press 4 x 5
Barbell Curls 4 x 5
Calf Raises 4 x5
Shrugs 4 x 5
We also used to mix in a lot of weird muscle endurance things like holding a squat postion for 2 minutes, or there was a workout called navy seals where you lie on you stomach hold your legs up and do a swimming motion with your hands for 2 minutes straight you couldnt move your shoulders at all after that...
Our weightlifting coach was a national powerlifter and our football coach was very well known by many D-1 colleges but was still on the high school level...worked with a lot of Penn State camps......
Day 1:
Flat bench: 4 x 5
Incline bench: 4 x 5
Tricep pressdowns: 4 x 5
Lat pulldowns: 4 to fail....forced reps with a spot
Day 2:
Hang or Power Cleans 4 X 5
Squats 4 x 5 (a couple warmups in there before)
Standing Overhead Barbell Presses
Single Leg- Leg Presses
Day 3:
Flat Dumbells 4 X 5
Close-grip presses 4 x 5
Deadlifts (sumo or conventional) 4 x 5
Dumbell Rows 4 x 5
Day 4:
Squats ( yes again ) 4 x 5 w/ warmups
Dumbell Shoulder Press 4 x 5
Barbell Curls 4 x 5
Calf Raises 4 x5
Shrugs 4 x 5
We also used to mix in a lot of weird muscle endurance things like holding a squat postion for 2 minutes, or there was a workout called navy seals where you lie on you stomach hold your legs up and do a swimming motion with your hands for 2 minutes straight you couldnt move your shoulders at all after that...
Our weightlifting coach was a national powerlifter and our football coach was very well known by many D-1 colleges but was still on the high school level...worked with a lot of Penn State camps......
go to www.biggerfasterstronger.com , they have a program book which should help you. went from 145lbs freshman year to 180 lbs my senior year. was benching 300lbs squatting 595lbs and powercleaning 225lbs for reps. If you follow it, it will do the job in a consitant steady pace. Bare in mind back when I was in school I new nothing of supplements just lifting. Saint7
benchmonster
New member
Icer, good move.
Go over to the powerlifting board. I am a 500 plus bencher, there are many many 500 plus benchers on the board. There is at least one 600 plus that I know personally. We have many 700 and 800 plus squatters. Nobody anywhere knows more about gaining speed and strength.
Go over there, and read. Go to elitefts.com, read all the articles. If you really want to get in depth, you can e-mail me at [email protected]
Quit reading muscle and fitness, and flex. Those guys don't know shit about getting strong and fast. If you are serious about getting strong, find out how the strongest got that way.
Talk to Irishpower, PowerlifterJay, Freak19, B-fold the Truth, Screwball, bigokie, and many others too numerous to name. These guys are big, they are strong, they are fast and explosive.
B.
Go over to the powerlifting board. I am a 500 plus bencher, there are many many 500 plus benchers on the board. There is at least one 600 plus that I know personally. We have many 700 and 800 plus squatters. Nobody anywhere knows more about gaining speed and strength.
Go over there, and read. Go to elitefts.com, read all the articles. If you really want to get in depth, you can e-mail me at [email protected]
Quit reading muscle and fitness, and flex. Those guys don't know shit about getting strong and fast. If you are serious about getting strong, find out how the strongest got that way.
Talk to Irishpower, PowerlifterJay, Freak19, B-fold the Truth, Screwball, bigokie, and many others too numerous to name. These guys are big, they are strong, they are fast and explosive.
B.
heres the program I use and I have added strength and size through out my 4 years at college. Each phase is 4 weeks long
Phase 1
Mon- Heavy & Thurs Active Recovery (Use lighter weight) Take final set to failure
3 x 6 high pull
3 x 10 bench
3 x 10 db incline
3 x 10 db shoulder press
3 x 10 shrugs
3 x 10 upright row
3 x 10 tricep pushdown/dips
Tues-Heavy & Fri-active recovery
3 x 10 squat
3 x 10 stif leg deadlift
3 x 10 lat pulldown
3 x 10 cable row
3 x 10 biceps/ 2 exercises
3 x 10 calves raises
Phase 2
Mon-Heavy & Thurs-active recovery
Hang clean 4x4
Becnh 4 x 6
Incline DB 3 x 6
DB Shoulder Press 4 x 6
Power Shrugs 3 x 6
Triceps 3x 6
Tues-Heavy Fri- Active recovery
Partner Hamstrings 3 x 3
Squat 4 x 6
Stiff leg Deadlifts 4 x 6
Lat Pulldown 4 x 6
Cable row 4 x 6
Standing Barbell Curls 3 x 6
Calves 3x 10
Phase 3 is same worjout only do bench and squat fot sets of 4,3,2,2 and cleans for 4 x 2
It is a solid football lifting program and should imrove your strength
Phase 1
Mon- Heavy & Thurs Active Recovery (Use lighter weight) Take final set to failure
3 x 6 high pull
3 x 10 bench
3 x 10 db incline
3 x 10 db shoulder press
3 x 10 shrugs
3 x 10 upright row
3 x 10 tricep pushdown/dips
Tues-Heavy & Fri-active recovery
3 x 10 squat
3 x 10 stif leg deadlift
3 x 10 lat pulldown
3 x 10 cable row
3 x 10 biceps/ 2 exercises
3 x 10 calves raises
Phase 2
Mon-Heavy & Thurs-active recovery
Hang clean 4x4
Becnh 4 x 6
Incline DB 3 x 6
DB Shoulder Press 4 x 6
Power Shrugs 3 x 6
Triceps 3x 6
Tues-Heavy Fri- Active recovery
Partner Hamstrings 3 x 3
Squat 4 x 6
Stiff leg Deadlifts 4 x 6
Lat Pulldown 4 x 6
Cable row 4 x 6
Standing Barbell Curls 3 x 6
Calves 3x 10
Phase 3 is same worjout only do bench and squat fot sets of 4,3,2,2 and cleans for 4 x 2
It is a solid football lifting program and should imrove your strength
The_Eviscerator
New member
The training programs both look great, but without a huge caloric intake you can forget it. When I was 16 I ate like shit and still gained muscle. If I knew what I was doing I could have skipped a few years ahead quickly.
Make sure you hone your diet... and you will grow without steroids.
Make sure you hone your diet... and you will grow without steroids.
