Football Workout?

[LiveFastDieHard]

Hey bros...I may be playing college football..(Div3..untested) and heres my stack im going to use:

Week 1-10:1g Test Enanthate
Week 1-6: 100mg Tren Acetate ED
Week 1-4: 100mg Anadrol ED
Week 1-10: 1mg Anastrozole ED


I'll be playing middle linebacker so I want to put as much power and strength together as i can..with just a little weight gain..maybe getting up to 230...

right now i am 6'1, 215 with a high b/f because i got lazy and this last year of my life has kicked my ass...this would be my 3rd cycle..I also want to cut down my b/f so i can look ripped...

What i need is a good routine for football...im sure this has been posted before but since I am not a platinum member I cant search for much...ide appreciate any help

 

[MsBeverlyHills]

get the book, "The strongest shall survive" by Bill Starr. He was a strength coach for pro & college FB.

 

[LiveFastDieHard]

thanks ill check it out...anybody else got a good workout?

 

[LiveFastDieHard]

also can anyone give me a link to the latest revision of that book to buy?..at amazon im not sure if its the original or the latest revision...

 

[LB44]

No offense but this should be on the anabolics board. Youll get much more insight and more responses over there.

 

[BlondBomber]

I am going to assume that you would want an off-season workout. I played in high school and I remember not being able to workout that hard during the season/summer clinics.
I would recommend that you take a few tips from the Westside guys. Focus on power movements and speed. Also, I would recommend not putting the steam that most football players/coaches put into the bench. You should train it, but your lower body (i.e., squat, deadlift) power is much more important to your role on the field.
Try something like this:

Day One: Back/Calves/Abs
1. do either a good morning variation or deadlifts as your main movement for a 3 rep max
2. BB rows or T-bar rows-3 sets of 8
3 pull-ups or pulldowns-3 sets of 10
4. shrugs-3 sets of 8
5 leg raises-3 sets of 20


Day Two: Chest/Shoulders/Abs
1. bench press-3 sets of 5
2. dips-3 sets of 8
3. military press or DB press or push press-3 sets of 5
4. high rows-3 sets of 10
5. rope crunches-3 sets of 15

Day Three: Legs/Abs
1. squats or box squats or front squats-3 sets of 5
2. stiff-legged deadlifts or pullthroughs-3 sets of 8
3. calf raises-3 sets of 15
4. seated calf raises-3 sets of 15
5. weighted crunches-3 sets of 15

Day Four: Arms
1. close-grip bench or floor press or board presses-3 sets of 5
2. BB ext.-3 sets of 10
3. BB curls-3 sets of 8
4. hammer curls-3 sets of 8

I put the power movements first and included some assistant work to help put some more muscle on. Good luck.

 

[Madcow2]

http://www.fortifiediron.net/invision/index.php?showtopic=3989&st=0&p=69541&#entry69541

This is a workout based on Bill Starr's 5x5 which was originally developed for football. Since you are going on cycle and I don't know your training history I'm not going to suggest much in the way of altering it except that including the power clean (as originally intended - I wrote this up for a BBer originally) is going to be very key. I hope you have decent technique in the lift - if not, you can do a few heavy sets with high pulls instead.

A quick and dirty modification would be:

Power Clean instead of Rows on M/F
Drop the Deadlift on Wednesday
Put the Rows on Wednesday for 5x5

If you insist on arm work, do BB curls on Friday for 3x 8-10 and some type of tricept extension on Monday for 3x8-10.