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Training Split for a football player

I

IronLion

New member
This is one workout split I followed for a year or so along the way. It developed My hip strength and power tremendously. I have altered some of the lifts for ones I now feel are more appropriate, feel free to comment or add to it as it is a work in progress for another member who is looking to train in this manner, here it is:

Here is what I did in college for a while:

Monday AM (heavy and hard)
W/U Overhead squat
Squats No belt No Wrap to the floor
Front Squat same as back squat
Single Leg squat
Romanian Deadlifts
weighted abs
Glute Ham on floor(negative)

PM (light and explosive)
Bench
Incline Bench
close grip towel press
upper body plyo
1. 1 clap depth push ups
2. fast hands
rotator cuff complex


Tuesday
(W/U:
1.O/H squats
2.Front squat w/ hands free
3.drop squats)

Clean Pulls From the Floor (stiff arms)
Rack Pulls (clean grip)
Cleans
Towel pull ups
Plate Raises
Hammer Curls
biceps to failure


Wednesday--Off
active recovery

Thursday AM (light and explosive)
No-No Squat
Overhead Lunges
BB Step Ups
wide stance good mornings
Lower Body Plyos
1.Box Jumps
2.step off jumps
Glute Ham on floor(negative)
ab complex to failure
1.bicycles
2.russian twists
3.reg. and single arm holds


PM (heavy and Hard)
Bench
Rack press from 4-6" off chest
skull crushers/jm press
static holds with plates
face pulls


Friday
(W/U:
1.O/H squats
2.Front squat w/ hands free
3.drop squats)

Snatch Pulls from the floor
Rack Pulls (snatch grip)
Snatch
Wide Grip Pull Ups
pull down drop set
Shoulder Combo:
1.high pulls
2.front raises underhanded
3.bent raises thumb down
french curls
biceps to failure

Sat&Sun rest,eat, sleep and run for ar
 
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Man, I like the way you train... Thanks for this post!

Before people start preaching about there being way too much volume etc., keep in mind that this is a program for a competitive athlete.
 
this was offseason "loading" phase

during the summer we would do the workouts all at once and we would do sprint work at night

during the season the volume decreased by almost half and a lot more emphasis was put on injury rehab and ROM work.
 
Oh, ok. Good stuff! :D

I do my sprints and agility work in the morning and weights/olys in the afternoon. Have you done it that way? Was it better or worse, in terms of recovery, for you?
 
I like to lift first then run for two reasons:

1. I can hardly move much less train after 1 of my sprint sessions

2. The fact that my legs are already taxed makes it more realistic for sports where anaerobic conditioning is a key. I feel if I can perform with intensity in sprints after lifting I am getting a more accurate feel for the game.
 
IronLion said:
2. The fact that my legs are already taxed makes it more realistic for sports where anaerobic conditioning is a key. I feel if I can perform with intensity in sprints after lifting I am getting a more accurate feel for the game.
Click to expand...

I've never taken that into account and always treated sprinting like a separate leg workout. Definately something to think about.
 
I do mine on the morning of a bench day. If I did them on a SQ/DL day, my performance would suffer. Good point.
 
There is an interesting off-season football program by Coach X on the elitefts Q&A section

Ironlion - that's a lot of work. My own training is pretty high volume, but yours is even more so :)

How much were your full squatting?
 
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My best full squat was 495 x 6 as a no-no in hardblock oly shoes. I never maxed out

The volume is not that bad actually, I didn't post the reps and sets b/c they vary week by week, but for the most part it is a workout that if done right will leave you soaked...
 
Nice squat!

damn the jingle of 5 plates no-no style :)
No belt, no wraps, no spotters, all the way down etc

I'll be there one day.
 
no belt
no wrap
squat until your ass is on your calves

ccj its all about the hip strength and flexability, but you already knew that...
 
Isn't that the only way to squat? ;)

Come August (once I'm done putting on all the size I need) I'm going to be training a lot more like this.

I have decided to return to my roots and play Australian rules football next year, for Melbourne Uni. I haven't played since I was in my mid-teens, so I'm getting ready nice and early (my first season will start in April 2004). Being 5'8 I'm going to need every little physical advantage I can get...
 
IronLion said:
is that like rugby? sorry for the ignorance
Click to expand...
haha.....not really.

Australian rules is often caled "aerial ping pong" lots of running and long distance kicking.

were i am from its know as a "poofs game" there isnt much tackling and minimal contact. and really small shorts!

not like rugby at all...no tries, just points for goal kicking

zander i was shocked last time i went to victoria with tonnes of people wearing football jerseys like every second person. crazy...is it like that all the time. I think there was a game on when iwas there

My exgirlfriend had the choice to go to school in NSW or VIC......and she chose VIC so she could go to games when ever she wanted.....she was a carlton fan. her dad was on the AFL board and thats all they would watch on TV. the news and AFL
 
endpoint said:

Australian rules is often caled "aerial ping pong" lots of running and long distance kicking.
Click to expand...

Top midfielders run 15-20km a match for a weekly game 22 weeks in a row (+ finals). They're quite amazing athletes with decent physiques (http://www.menforallseasons.com.au/MFAS_2002_IMAGES/preview04 - mbroad.jpg).

endpoint said:

were i am from its know as a "poofs game" there isnt much tackling and minimal contact. and really small shorts!
Click to expand...

Anybody who's played it would obviously disagree with that ;) Hehe... It is actually very physical (more so at the lower levels where speed and endurance are less paramount), but you're right, rugby is SO much tougher in that respect.

endpoint said:

zander i was shocked last time i went to victoria with tonnes of people wearing football jerseys like every second person. crazy...is it like that all the time. I think there was a game on when iwas there
Click to expand...

There must have been a game close by. People don't walk around in their football jumpers all the time, but they are genuinely that fanatical.

And IronLion, apologies for hijacking your thread!!! :(
 
Just copied and saved that man...

B True
 
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...
 
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. :)
 
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.
 
Dude that is effing insane!!!!!

Ok, I thought the W/U was "wake up" not warm up. Still intense looking though.
 
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
 
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.
 
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
 
Can this be followed by someone looking for strength and size?
 
I started this workout on Mon, I was gonna start Jun 9th, but I was looking forward to it too much.......it can be followed by someone looking for strength and size, but it promotes the total package: srength, size, speed, quickness, explosion, power, and I'd say above all else, functional strength.......I'd recommend it for any athlete. Doing the clean and snatch pulls before the clean and snatch themselves helps your timing and form, and whatever stiffness you have lingering from the previous day is wiped out after the warm-up.

Also, this is for an active athlete. To avoidness too much soreness, do something on your days for active recovery. Run, sprint, swim, play basketball, stretch, use some bands, some dinosaur stuff......DO NOT spend your off days laying on the couch eating ice cream, sleeping, and playing video games. You'll be stiff as a board if you do. Even while watching TV, stretch, try to do a split, touch your toes, do SOMETHING.
 
If you want strength and size this is a good routine for that, you can decide on the volume of the exercises based on your goals, and your recovery ability.

That is a good point BBBD29, I would suggest you get a full set of bands from elitefts.com or monstermuscle or jumpstretch or where ever, then religously follow Spatt's active recovery sticky at home. CasualBB brought up a good point that not many people think about and it is: when you stretch or do anything that pumps blood to a given muscle that has been trained and is in the recovery phase you are providing it with more blood hence more of the nutrients it needs to grow along with repairing it faster...active recovery is perfect for this and is really pretty easy to do, bands can go with you anywhere, and can be a good cure for boredom...lol
 
Tomorrow is my last training day for the week on this program, I will post a journal sometime tomorrow night, or the next morning. It couldn't be going better. I love the set-up. I trained similar to this my whole life, in that I went for the total package at once. I never liked breaking my training down into phases, Like 4 weeks of hypertrophy, 4 weeks of strength, 4 weeks of peaking, etc etc. I always got the best results with something well-rounded that hits everything.

Other notes, training like this will increase your appetite 10 fold, it will help you sleep like a baby at night, it will boost your confidence because you will know you're capable of so much more, hell, cause you're in such a good mood it even boosts your sex drive. Just an excellent routine, I'd recommend to anyone. You do need to watch your lifestyle though. You can be training hung over or with a lack of sleep because you just won't be able to do it.

I'll post up about week 1 though. Another thing, squatting totally raw makes you feel like a machine, and sends your confidence through the roof because you know you've attacked every weak link you could possibly have.
 
Ok going to start tomorrow, check my journal for the workout tomorrow
 
I am glad you guys are having fun with it I used to phase the volume where I would start at sets of 12 and drop two reps a week until I got to 8 reps, then I would go to 8, 6,4 then 6,4,3...so it will breakdown into 3 mini cycles, don't worry if you have already started lower than twelve, just pick up at 8 in week three and follow it from then on in.

After the first three weeks, some of the movements can be changed, so keep me posted on how you are progressing, specifically what lifts are not going up.
 
hey, im thinking of substituting box squat in place of free squat in one of workouts, removing snatch, and removing pulldowns.

8 reps, wow thats oging to be tough, i wrote down my reps approximately bween 3 - 6
 
If you go all at once I would dump some of the stuff into tuesday and friday workouts, also cut some of the volume....in the summer I would go all at once and the workout would take 2 hours
 
that would mean working out 2 days a week, i would have anxiety attacks from being away from the gym that long.
 
no the split stays at four days, but you can even out the volume by adding some of the stuff from mon and thurs to the oly days....
 
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