big squat routine assistance

[gibbs_6]

I play free to strong safety and maybe a bit of corner and am a wideout on offense. Track I run the 100 and sprint relay. I can move pretty good, but what I want is basically the back snapping explosivness when I hit whether it be from a 5 yard run or full sprint and increased leg power will get me there to a extent. The 11 week routine will be over before 2 a days, but am looking for suggestions on upper body workouts.

 

[IronLion]

Well the squat cycle is a good Idea just make sure your form is good and your are using your glutes, hips, and hamstrings to squat. As far as your upper goes, I would try to incorporate some sort of speed work, weather it is plyos, or dynamic bench...your bench is good but if you could exert that force faster you would be a much better athlete. Also pay more attention to your grip, it is your strength applicator and you will only play as strong as it is. My final thought is that there is no substitute for olympic lifts in an athletes training...nothing else will give you that kind of explosive power in your hips and ass...not plyos. Take a look at this split and see if it helps you at all:

http://boards.elitefitness.com/forum/showthread.php?s=&threadid=239225

 

[gibbs_6]

I squat deep and its all in my hips, glutes trust me lol. But on the speed bench, what day do you suggest for it? Would medicine ball drills work and maybe some speed bench sets? Thanks

 

[IronLion]

yes some med ball work and explosive push ups would be fine....the idea is to get you using all your force faster....speed bench is a good thing but I have found that a liitle more control is needed for a raw bencher, good luck

 

[IronLion]

is that your girl in the avatar

yeah she is the one in all my avatars.....

 

[coolcolj]

The Smolov is a squat specialisation routine. most natural people with a life will be on the verge of severe overtrianing on it just squatting by itself.


I have done the first part of it myself
be very careful here

 

[gibbs_6]

CoolColj the funny part is my legs have never felt better before, 2 hours after lifting my legs feel fine and the next workout the soreness is gone if I have any. How did the first part go for you?

 

[pwr_machine]

The book Complete Conditioning for Football
by Mike Arthur may be a good investment for you. I've done work at 1 very successful high school and 2 D-1 universities. All 3 facilities were using this book as a reference.