Football Training Program

[hulse]

Hi guys. I am back at college and go to the gym four days a week. My stats are 6ft 205lbs (a bit of a belly). My training partner is getting ready to transfer schools to play football, and we are on my schools official summer football workout.

Monday(upper)
Bench 12, 8, 5, then varies by week (last week it was low reps 4X5)
Shoulder Press
Side raise
pulldowns
dips
bicep curls
All for 3X12 or 3X10

Tuesday(lower)
Squats (reps similar to bench)
Cleans
leg curls
pullups
lunges
All 3x12

Thurs(upper)
similar to Monday but close grip bench and slightly more back over shoulder work

Friday(lower)
similar to Tuesday but front squats and deadlifts

We do sprints after each day. Mondays and Thursdays are short (6x50, 6X20yards). Tuesday and Friday are 10X100 yards.
I also do 3 miles on wednesday and saturday.

I try to eat well, lots of protein and rice bowls with veggies. (its as healthy as it gets, not much fried, definitely reducing my sugar consumption down to the weekend).

What do you think of this. I would like to be 190 by december, is that a good goal?

 

[MsBeverlyHills]

looks good. also take a look at Coach Davies, " Renegade Training for Football"

http://www.t-nation.com/findArticle.do?article=226rene

its similar to this link,but more sports specific.

 

[OKLAHOMA STATE]

Drop the 3 miles on Wedesnday and Saturday.

 

[Illuminati]

if you are training for football, there is no need to do distance running. why you might ask, football is all about explosive bursts. at most a play last 10 seconds, then short break (while next play is being called in the huddle, time to get to the line...)
also, i would run all sprints before the workout. it is not very efficient to try to train your sprints (trying to increase your sprint times) after a workout. do the sprints while you are fresh. then hit the weight room.