Please Scroll Down to See Forums Below Alright guys I have been lifting for about a year now and over the last 2-3 months ive been getting increasingly weaker...could someone put together the BEST regimine for a football player looking to get as big and stong as possible before the season starts?....i start varsity at offensive guard and middle linebacker...im 16..6'0..175lbs
Best Workout for football?
- Thread starter icer2k
- Start date
Cubanito17
New member
hey bro glad to see you on here. Do me a favor on this board there are some stickys that ARIOCH posted. He is a very knowledgeable person Please read those. He's working on a bench sticky. If you want to know about the powercleans for your training go to search and look for cleans there should be a thread on there for Cubanito cleans. he made that for me when I was lifting in school incorporating on cleans. That's a very good thread to read.
About the workout I'm gonna start asking some buddy's that are mid linebackers in college to let me take a look at there workout.
I can tell you one thing it won't have biceps in there. AND TRUST ME I havn't done strict bicep work in 4 months and my arms have grown 3/4 of an inch, all tricep.
About the workout I'm gonna start asking some buddy's that are mid linebackers in college to let me take a look at there workout.
I can tell you one thing it won't have biceps in there. AND TRUST ME I havn't done strict bicep work in 4 months and my arms have grown 3/4 of an inch, all tricep.
Cubanito17
New member
OK before I start or anyone else on this boards starts posting diff workouts. How many days a week do you have to train like your able to. Also do you bench with elbows tucked into your lats like a PL or do you bench elbows tucked out like a BB.
How many days a week do you do cardio???
Is it heavy cardio like running for 30 minutes or just 10 minutes of sprinting???
For a lineback I don't think you'll need that much cardio so 3 days a week would be enough. You can do a Lift Sat, Sun, Tue, Thur split and do cardio mon, wed, fri and that's your whole week.
I'll get back to you with the diet and workout program.
Guys please help this teen get on the right track
How many days a week do you do cardio???
Is it heavy cardio like running for 30 minutes or just 10 minutes of sprinting???
For a lineback I don't think you'll need that much cardio so 3 days a week would be enough. You can do a Lift Sat, Sun, Tue, Thur split and do cardio mon, wed, fri and that's your whole week.
I'll get back to you with the diet and workout program.
Guys please help this teen get on the right track
Cubanito17
New member
OK bro for your diet the way you have it with protein is great if you want reduce it a little and take in more carbs for size and energy.
As far as workout don't start anything until ALL the guys on this board help me out with my idea of one
4 day split Sat, Sun, Tue, Thur or Mon, Tue, Thur, Fri
The / is what you do for the next 3 weeks this is a 3 week workout in order to make gains you have to keep changing up your routine
Mon
Bench 8X3 45%1RM
DB elbow out extensions/DB close grip bench 4X8
Seated rows/DB rows 4X8
Incline DB press/Flat DB press 3X8
hang snatches/hang cleans 6X2 65%
abs
Tue
Powercleans/Power Snatches 5X5 70%
Front squats/pause squats 4X8
leg curls/glute ham raises 3X8
hyper extensions/GM's 4X8
abs
Thur
Wide grip bench 1 set of 6 thats heavy for 7/4 board press to 1RM
DB skullcrushers/decline tri ext 4X8
bent over rows/lat pulldowns 4X8
Incline DB flies/flat flies 3X8
clean&press/push presses 4X6
abs
Fri
Squat 8X3 60-70%
Barbell lunges/DB lunges 4X8
Leg extensions/single leg squats 4X8
Calf raises seated/standing calf raises 4X8
abs
Guys please critique this so he can get a good idea and not make a "supplemental" mistake thinking he HAS to get BIG.
As far as workout don't start anything until ALL the guys on this board help me out with my idea of one
4 day split Sat, Sun, Tue, Thur or Mon, Tue, Thur, Fri
The / is what you do for the next 3 weeks this is a 3 week workout in order to make gains you have to keep changing up your routine
Mon
Bench 8X3 45%1RM
DB elbow out extensions/DB close grip bench 4X8
Seated rows/DB rows 4X8
Incline DB press/Flat DB press 3X8
hang snatches/hang cleans 6X2 65%
abs
Tue
Powercleans/Power Snatches 5X5 70%
Front squats/pause squats 4X8
leg curls/glute ham raises 3X8
hyper extensions/GM's 4X8
abs
Thur
Wide grip bench 1 set of 6 thats heavy for 7/4 board press to 1RM
DB skullcrushers/decline tri ext 4X8
bent over rows/lat pulldowns 4X8
Incline DB flies/flat flies 3X8
clean&press/push presses 4X6
abs
Fri
Squat 8X3 60-70%
Barbell lunges/DB lunges 4X8
Leg extensions/single leg squats 4X8
Calf raises seated/standing calf raises 4X8
abs
Guys please critique this so he can get a good idea and not make a "supplemental" mistake thinking he HAS to get BIG.
IM gonna try my best here,
For aerobics on one day do a short 20-min fast run, 2 days later do just a 40 min run, 2 days later do just do 1 hour of aerobics meaning running, biking, etc.
for nutrition and stuff, plenty of fruit and veggies, eat about every 2.5 hours wether hungry or not, leave the food table full, not hungry, keep carb levels even throughout the day, rest and sleep are essential your body only grows while sleeping, 1-2 lbs a week is an excellent gain cause remember Mass=weight gain
OK for football the three major exercises are , power cleans, squats, and bench press. focus on 5sets of 5reps. And for other secondary exercises focus on 4sets of 8-6 or 3sets of 8-6.
Our football team trained 3 days a week. Mon, Tues, and Friday.
we focused on lower body on mondays, upper body on tuesdays, and a combination of upper and lower on Fridays.
Example:
Monday-lowerbody, heavy day
Squats- 5 x 5
legcurls-4 x 8
powercleans-5 x 5
leg press-3 x 8
leg ext- 3 x 8
standing claf raises- 4 x 15
Tuesday-upper body, heavy day
Bench press- 5 x 5
military press- 4 x 8
incline press- 4x 6
tricep pusdown- 4 x 8
shoulder shrugs- 4 x 10
bicep curls- 3 x 10
dips- 3 x 10
neck- 3 x 10 very important
Friday- upper/lower, light day
bench press-3 x 10
squats- 3 x 10
military- 3 x 10
power cleans- 3 x 5
incline presses- 3 x 10
hack squats- 3 x 10
tri pushdown- 4 x 10
leg curls- 4 x 10
shrugs- 4 x 15
neck- 3 x 10
calf raises- 4 x 15
but you have to remember on your heavy days TRAIN HEAVY, you only get strong by training heavy. if the weight feels to light add more, its only gonna benefit you. Let me know your 1 rep max in the squat, bench and power cleans. Also why dont you buy some creatine, and some protein, this will also benefit. Last thing EAT, EAT, EAT weight moves weight.
If I can find something different to help you out ill let you know. this is just one football program I used. dont forget to go over your basic drills for MDL and OFF. Guard, thats also important. speed training, quick feet, run some sprints, some suicide runs, practice on some hand technique, explosion out of your three point stance. this is just some stuff that you should work on.
Freak19
For aerobics on one day do a short 20-min fast run, 2 days later do just a 40 min run, 2 days later do just do 1 hour of aerobics meaning running, biking, etc.
for nutrition and stuff, plenty of fruit and veggies, eat about every 2.5 hours wether hungry or not, leave the food table full, not hungry, keep carb levels even throughout the day, rest and sleep are essential your body only grows while sleeping, 1-2 lbs a week is an excellent gain cause remember Mass=weight gain
OK for football the three major exercises are , power cleans, squats, and bench press. focus on 5sets of 5reps. And for other secondary exercises focus on 4sets of 8-6 or 3sets of 8-6.
Our football team trained 3 days a week. Mon, Tues, and Friday.
we focused on lower body on mondays, upper body on tuesdays, and a combination of upper and lower on Fridays.
Example:
Monday-lowerbody, heavy day
Squats- 5 x 5
legcurls-4 x 8
powercleans-5 x 5
leg press-3 x 8
leg ext- 3 x 8
standing claf raises- 4 x 15
Tuesday-upper body, heavy day
Bench press- 5 x 5
military press- 4 x 8
incline press- 4x 6
tricep pusdown- 4 x 8
shoulder shrugs- 4 x 10
bicep curls- 3 x 10
dips- 3 x 10
neck- 3 x 10 very important
Friday- upper/lower, light day
bench press-3 x 10
squats- 3 x 10
military- 3 x 10
power cleans- 3 x 5
incline presses- 3 x 10
hack squats- 3 x 10
tri pushdown- 4 x 10
leg curls- 4 x 10
shrugs- 4 x 15
neck- 3 x 10
calf raises- 4 x 15
but you have to remember on your heavy days TRAIN HEAVY, you only get strong by training heavy. if the weight feels to light add more, its only gonna benefit you. Let me know your 1 rep max in the squat, bench and power cleans. Also why dont you buy some creatine, and some protein, this will also benefit. Last thing EAT, EAT, EAT weight moves weight.
If I can find something different to help you out ill let you know. this is just one football program I used. dont forget to go over your basic drills for MDL and OFF. Guard, thats also important. speed training, quick feet, run some sprints, some suicide runs, practice on some hand technique, explosion out of your three point stance. this is just some stuff that you should work on.
Freak19
Cubanito17
New member
OK that's good so the training program is gonna have to be different, SOOOOOO let me get back to you on that.
Now with benching elbows tucked in there's a thread on here about ST PETE MEET results something like that they're is a pic of me benching with elbows tucked in and PERFECT FORM PLJAY benching with elbows tucked in do a search and take a look at those pics.
Don't lose track of this forum
Now with benching elbows tucked in there's a thread on here about ST PETE MEET results something like that they're is a pic of me benching with elbows tucked in and PERFECT FORM PLJAY benching with elbows tucked in do a search and take a look at those pics.
Don't lose track of this forum
Arioch
New member
Do you know how to properly execute a power clean from the hang? I ask this because it is one of the most specific moves a lineman can learn in the weight room, as it closely simulates the blow you will deliver coming off the line?
Also, how long have you been training?
Experience with box or jump squats?
Experience with plyometrics?
What is your time in the 40?
Any inuries?
If you have time, and you should make time, read:
www.elitefts.com
Also, how long have you been training?
Experience with box or jump squats?
Experience with plyometrics?
What is your time in the 40?
Any inuries?
If you have time, and you should make time, read:
www.elitefts.com
ARIOCH:..
1. I have no idea how to do a power clean from the rack...
2. Training for about a year
3. No expeirence wit either
4. no expeirence with plyometrics
5. Never been timed
6. I broke my ankle and hurt my knee but both should be good now..the only nagging problem is my scoliosis...bad back...
1. I have no idea how to do a power clean from the rack...
2. Training for about a year
3. No expeirence wit either
4. no expeirence with plyometrics
5. Never been timed
6. I broke my ankle and hurt my knee but both should be good now..the only nagging problem is my scoliosis...bad back...
Similar threads
