Stopping muscular endurance to get strength, help on this phase please!

[HoneyBadger50]

Alright, I'm stopping an intense endurance phase to start up strength again.

Upper Body:
5x5 High incline bench
5x5 flat bench
5x5 decline bench
5x8 tricep kickbacks
5x8 tricep pulldowns
5x8 preacher curls
5x8 seated barbell curls
5x8 shrugs
5x8 plate raises
5x8 lat pull downs
5x3-3-3 superset bench (close, standard, wide grip)

Lower Body:
5x5 squat
5x5 box squat
5x5 front squat
5x5 overhead squat
5x5 barbell lunges
5x8 glute And hams
5x8 resisted broad jumps
5x5 dead lift
5x8 straight leg dead lift

Core:
5x5 clean & jerk
5x5 snatch
5x100 resisted crunches
5x100 resisted reverse crunches
5x100 Russian twists w/ plate
5x1 minute variation planks
5x1 min freestyle kettle bells
5x20 Turkish get ups

Help on this would be appreciated thank you!

 

[joeblow12345]

Alright, I'm stopping an intense endurance phase to start up strength again.

Upper Body:
5x5 High incline bench
5x5 flat bench
5x5 decline bench
5x8 tricep kickbacks
5x8 tricep pulldowns
5x8 preacher curls
5x8 seated barbell curls
5x8 shrugs
5x8 plate raises
5x8 lat pull downs
5x3-3-3 superset bench (close, standard, wide grip)

Lower Body:
5x5 squat
5x5 box squat
5x5 front squat
5x5 overhead squat
5x5 barbell lunges
5x8 glute And hams
5x8 resisted broad jumps
5x5 dead lift
5x8 straight leg dead lift

Core:
5x5 clean & jerk
5x5 snatch
5x100 resisted crunches
5x100 resisted reverse crunches
5x100 Russian twists w/ plate
5x1 minute variation planks
5x1 min freestyle kettle bells
5x20 Turkish get ups

Help on this would be appreciated thank you!

Well if you wanna get strong then throw out most of that shit. Things like kick backs, lunges etc are not gonna build strength. They are development movements and shitty ones at that. Here are the most important exercises concerning strength. Bench, squat, dl, ohp, rows, pull ups. Doing variations of these as assistance work is a good idea, but doing muscle development movements isn't. If your wanting to add some explosiveness also then the oly lifts, box jumps, sprints etc are good things to add.

 

[HoneyBadger50]

Well if you wanna get strong then throw out most of that shit. Things like kick backs, lunges etc are not gonna build strength. They are development movements and shitty ones at that. Here are the most important exercises concerning strength. Bench, squat, dl, ohp, rows, pull ups. Doing variations of these as assistance work is a good idea, but doing muscle development movements isn't. If your wanting to add some explosiveness also then the oly lifts, box jumps, sprints etc are good things to add.

I only use development movements as fillers, and yeah I do have the Olympics in.

 

[joeblow12345]

I only use development movements as fillers, and yeah I do have the Olympics in.

If you want to increase strength then the fillers need to be variations of the big movements. Like close grip floor press for bench. Or rack pulls, block pulls. Basically exercises that address your current weaknesses. If your weak off the floor in dl then you need to do some deficiet pulls, close stance squats, or speed work etc. also the buggest thing for strength development is improving technique.

 

[moya]

Your program needs work like joe said... A tricep kickback has no business in any strength training program... Too much fluff... Might want to do some research on 5x5 if u are interested in doing somthing like that (a strength program)...

 

[Headholio]

I would add that for strength, you work out with more rest between sets. You've got so many sets in that work out you would be in the gym all day.

 

[buddhabuilder]

Hey HB. The may thing I am wondering is how much time you are putting into actual football skills on a daily or weekly basis right now. A pure SL 5x5 program may be a good idea for you at this point because you could keep your weight training focused down to 3-1 hour sessions a week, leaving you lots of time for football skills training. And like we have talked about in the past, the demands of your football positions will inform you regarding what you need to develop in the gym.

Make sure you pick up a couple of those books.

 

[HoneyBadger50]

Hey HB. The may thing I am wondering is how much time you are putting into actual football skills on a daily or weekly basis right now. A pure SL 5x5 program may be a good idea for you at this point because you could keep your weight training focused down to 3-1 hour sessions a week, leaving you lots of time for football skills training. And like we have talked about in the past, the demands of your football positions will inform you regarding what you need to develop in the gym.

Make sure you pick up a couple of those books.

I do a 2 hour skill session on Thursday and 1 hour skill sessions some days I lift.

 

[goin on 4T]

Yeah I am sure you do. Lol

 

[Headholio]

I think honeybadger is strongbow's son.