Adding Cleans regimen?

[Evan Tipps]

Yeah for football I could see it doing good. I just do not think cleans build much muscle.

 

[joeblow12345]

if his clean went up that I bet his power, vert and quickness are much higher now. I'd take that over a bigger bench any day for football.

I have seen plenty of fat kids do heavy cleans and not one of them was fast or could dunk a basketball. I do believe that cleans can develop explosiveness when technique is correct. But I dont believ it adds power. They pale in comparison to a squats and dl.

Sent from my SPH-D710 using EliteFitness

 

[BenchBoss]

If your training for football fire that trainer first. He should have you on a program that focuses on strength, speed, explosiveness, and endurance. This is a womans sculpting program. No football player is going to benefit from leg extentions and garbage like that. You need to bench,squat, dead lift, over head press, box jumps, sprints, core work, sled drags, and skill work. Occasionally I would throw in some light olympic lifting, and focus on technique and explosiveness. And to increase lung capacity I would do some distance running 3 times a week. Id go atleast 3-5 miles. The most important thing is,make sure you eat like a horse.

Sent from my SPH-D710 using EliteFitness

This isn't my first routine. I've been working with him since November, I've been on a strength programs since than, and my last routine had some speed and endurance. This one is primary focusing on Explosiveness, speed, and endurance. As far as the leg extensions, those were my choice... I'll take the heat for that. He said 2 exercise per muscle, and I picked squat, and the extensions. Care to recommend a second exercise for legs other than squat? Perhaps leg press?

I also forgot to add my core stuff in the OP, Weighted sit ups, and that obliques exercise where you take a 45lb plate, balance on your ass w/o your feet touching the ground, and alternate the plate from your left to right side... what ever it's called.

In addition to the weights training. I'm doing 10 yard, 20 yard, and 40 yard sprints, 5 reps per distance, working up to 10 reps. Once that gets easy, adding agility with cones interspersed through out the distances, and resistance with sleds.

 

[joeblow12345]

Leg presses are good but do them explosively. Attach bands to the carriage to make it harder. Prowler pushes, box jumps, tire flips, sled drags, sledge hammer work, hill sprints, and yoke Carries are all great torture devices to add into your training as well. But for basic strength development all you need is bench, squat,dl, ohp, pull ups, and rows.


Sent from my SPH-D710 using EliteFitness

 

[BenchBoss]

Leg presses are good but do them explosively. Attach bands to the carriage to make it harder. Prowler pushes, box jumps, tire flips, sled drags, sledge hammer work, hill sprints, and yoke Carries are all great torture devices to add into your training as well. But for basic strength development all you need is bench, squat,dl, ohp, pull ups, and rows.


Sent from my SPH-D710 using EliteFitness

Thanks for the advice, we start football camp next month. Tire flips, carrieokes, hills, and such are all present there! lol

 

[joeblow12345]

Thanks for the advice, we start football camp next month. Tire flips, carrieokes, hills, and such are all present there! lol

Better to show up prepared, it will make your life easier and show your coaches how dedicated you are to being a key player.

Sent from my SPH-D710 using EliteFitness