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Tarheel
New member
Welp I've finally decided to keep an online journal, at least for a few weeks (maybe even the 12 weeks I have planned out for this routine).
I took the University of Nebraska advanced football lifting routine as published in Complete Conditioning For Football by 2 of thier strength coaches and modified it to where the entire program could be performed with simply one barbell, one bench, something to squat from, and plates. Almost all movements are ground based, with the exception of benching and floor presses. I have also added the use of bands, and will probably be adding chains as well later on into the program (which Nebraska may or may not use, but isn't mentioned in the book, which is about 5 years old). This should become an excellent program for a good combination of power and strength.
I just came off about 2.5 weeks of nonlifting, and as a result my numbers were a little lower today than expected, but we'll see how they progress.
The basic split is:
Monday - Heavy Explosive
Tuesday - Light Base Strength
Thursday - Light Explosive
Friday - Heavy Base Strength
There will be 4 weeks in each phase, the base phase which officially begins Monday, the developmental phase, and then the peak phase. I couldn't help but start soon though, so there are going to be 2 extra workouts in the base phase.
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Thursday - Light Explosive
Snatch Squats - 3x5 - 45/65/65 (been a long time since I've tried these
DDR Hip Snatch - 3x5 - 75/85/90
Push Press - 3x5 - 95/105*/110 (only got 4 reps on the 105 set, had to go outside and puke up a peanut butter sandwich
)
Neck Curls - 3x10 - 10/10/10 (each set is fowards, right, then left, for 3 sets)
Weighted Situps - 2x10 35/35
I took the University of Nebraska advanced football lifting routine as published in Complete Conditioning For Football by 2 of thier strength coaches and modified it to where the entire program could be performed with simply one barbell, one bench, something to squat from, and plates. Almost all movements are ground based, with the exception of benching and floor presses. I have also added the use of bands, and will probably be adding chains as well later on into the program (which Nebraska may or may not use, but isn't mentioned in the book, which is about 5 years old). This should become an excellent program for a good combination of power and strength.
I just came off about 2.5 weeks of nonlifting, and as a result my numbers were a little lower today than expected, but we'll see how they progress.
The basic split is:
Monday - Heavy Explosive
Tuesday - Light Base Strength
Thursday - Light Explosive
Friday - Heavy Base Strength
There will be 4 weeks in each phase, the base phase which officially begins Monday, the developmental phase, and then the peak phase. I couldn't help but start soon though, so there are going to be 2 extra workouts in the base phase.
---------------------------------------------------------------------
Thursday - Light Explosive
Snatch Squats - 3x5 - 45/65/65 (been a long time since I've tried these
DDR Hip Snatch - 3x5 - 75/85/90
Push Press - 3x5 - 95/105*/110 (only got 4 reps on the 105 set, had to go outside and puke up a peanut butter sandwich
)Neck Curls - 3x10 - 10/10/10 (each set is fowards, right, then left, for 3 sets)
Weighted Situps - 2x10 35/35
