Training Split for a football player

[b fold the truth]

Just copied and saved that man...

B True

 

[IronLion]

I just realized that the W/U is somewhat confusing...it is the o/h squat drop squat and hands free front squat alll done wtih light weight to get ready for the floor pulls witch is the first real exercise...

 

[spatts]

Oh is that drop squat that thing you were hopping around doing before speed pulls the other day? I thought you were just trying to pull up the carpet.

 

[BigBadBootyDaddy29]

Thanks for the workout Iron, it's printed out and I'm ready to go at it June 9th. No-No squats are great, they separate the men from the boys. I was just wondering 2 things: I'm not sure what a towel press or a drop squat is. Other than that, everything is crystal clear. Once I start I will post my progress, as well as take some training pics to post to 'legitimize' my numbers posted.

Today I weighed 262lbs, I'm somewhere between 5'11" and 6'. I wouldn't mind walking around in the 275-280 range for a while, so we'll see how it goes.

Oh, one more thing......is the single leg squat performed with just bodyweight as in the clip in Spatt's sticky, or is it with a barbell? I've done both in the past as was just wondering what you used in this routine.

 

[Tarheel]

Dude that is effing insane!!!!!

Ok, I thought the W/U was "wake up" not warm up. Still intense looking though.

 

[coolcolj]

drop squat is the olylifter thing you do with a snatch overhead squat

bar on back with snatch grip and the drop down into an overhead squat.

2 variations - right click and save
http://138.9.1.58/athleticperformance/exercise videos/Olympic Lift Videos/snatchbalance.MPG

http://138.9.1.58/athleticperformance/exercise videos/Olympic Lift Videos/snatchheavebalance.MPG

 

[coolcolj]

Ironlion

what were you power snatching back then with a high quarter squat catch?

 

[IronLion]

I never caught high...something that my coach didn't belive in....his philosophy was that if you were going to rack you should drop.

I full snatched 309 i belive been a while. When I was learning to drop I did catch high on accident and I was working with about 245.

The thing about drop squat is that you have to force yourself not to press the bar, just drop under it without giving it any upward momentum.

towel press is a board press with a towel about 4" thick

towel pullups are where you drape a towel over the top of the power rack and hold one end in each hand and do your pull ups...can you say grip strength

 

[BigBadBootyDaddy29]

Thanks Iron, and thanks for the vids CoolcolJ. Like I said, I'll be starting this on June 9th, so I will post my progress.

Iron Lion, on the light days what % do you use for bench and incline? And is it done like WSB's speed work, or just like normal , except with a lighter load obviously.

 

[IronLion]

At the time I would use like 75% and do it for reps, but I would get a set of mini bands if I were you and do it like wsb speed work...50% with band weight, but use a more controlled eccentric.

also alternate db in there whenever you feel like it....use your instincts...train as hard and intense as you can.

The upper body plyos combined with the speed work and oly lifting comes with a disclaimer though...don't hit anyone you'll kill them...lol...seriously