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Football workouts?
- Thread starter Sub-Zero
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BiggT
New member
There are lots of different approaches used. Some guys ride on natural ability, a lot of guys really bust their asses in the weight room and work harder than anyone can imagine.
Bill Starr-style programs work great for football.....so does a routine set up as something like this...Mon(Squats and Pulls) Tues (Upper Body) Thurs (Squats and Pulls) Fri (Upper Body) and conditioning on lifting days in the AM....you'd lift in the PM.
Other popular programs floating around are set up with chest and shoulder pressing and triceps and assistance on one day ,Squats and pulls with back and bis the next....training 4 days a week on a 2 day split. I dislike these routines because the lats should be trained with upper body if you're going to separate squats/pulls from your pressing. The lats attach to the upper body and play a huge role in pressing.
Your main focus should be squatting, pulling, and pressing. Heavy basics and use assistance and isolation as secondary movements for added hypertrophy. As with all strength training, do not think in terms of muscle groups or body parts worked, but think in terms of movements, and with respect to football, HOW are these movements going to help you. Also, it is different than training for powerlifting and weightlifting in that you are not so much trying to improve specific, contested lifts and addressing weaknesses with those lifts that develop, but you are preparing your body to engage in an activity calling on a variety of different types of strengths and endurances.
Bill Starr-style programs work great for football.....so does a routine set up as something like this...Mon(Squats and Pulls) Tues (Upper Body) Thurs (Squats and Pulls) Fri (Upper Body) and conditioning on lifting days in the AM....you'd lift in the PM.
Other popular programs floating around are set up with chest and shoulder pressing and triceps and assistance on one day ,Squats and pulls with back and bis the next....training 4 days a week on a 2 day split. I dislike these routines because the lats should be trained with upper body if you're going to separate squats/pulls from your pressing. The lats attach to the upper body and play a huge role in pressing.
Your main focus should be squatting, pulling, and pressing. Heavy basics and use assistance and isolation as secondary movements for added hypertrophy. As with all strength training, do not think in terms of muscle groups or body parts worked, but think in terms of movements, and with respect to football, HOW are these movements going to help you. Also, it is different than training for powerlifting and weightlifting in that you are not so much trying to improve specific, contested lifts and addressing weaknesses with those lifts that develop, but you are preparing your body to engage in an activity calling on a variety of different types of strengths and endurances.
so your saying that it is better to do pulls and presses on the same day? i was a bit confused by the "I dislike these routines because the lats should be trained with upper body if you're going to separate squats/pulls from your pressing."
i think i like the pull/squat, and upperbody alternating with rest in between deal...i was actually thinking of doing somethign like that a bit when im done with my current go around in 5x5
but if football players are so strong and big, and those are the kinds of routines they use, how come not many people look towards those routines to lift, but instead look at the one bodypart a day and beat it down method?
i think i like the pull/squat, and upperbody alternating with rest in between deal...i was actually thinking of doing somethign like that a bit when im done with my current go around in 5x5
but if football players are so strong and big, and those are the kinds of routines they use, how come not many people look towards those routines to lift, but instead look at the one bodypart a day and beat it down method?
BiggT
New member
Sublime, sorry if that came out unclear....I don't like routines where lats are trained on a different day than upper body pressing.....
Squat/Pull and Upper Body is a great way to train.
the reason the average person looks to a body part split is because of the severe lack of mainstream info. on strength training. the only literature available on a wide-scale is crap like FLEX, et all, and this is what people grow up reading, and they see pics of BB's and yeah , they're big, and thats all people see. they never learn anything about anatomy/physiology, they never learn the importance of progressive resistance. it is just a lack of main stream info in my opinion. ALL they know is bodybuilding workouts, and the pump and burn philosophy.....this is why the supplement industry is so big, because people subscribe to crap training, make no progress, and magazines feed them the notion that it is THEIR fault, and they WOULD grow if they took this creatine and that glutamine and this protein powder and this prohormone......nobody seems to hear about progressive resistance, good sleep, consistency, and eating an abundance of nutritious, wholesome foods right from the grocery store, if this were the case the supplement companies would go out of business, the mags would lose millions in advertising revenue, and a bunch more because people wouldn't rush to buy the latest issue of FLEX that says "Build moutainous Biceps in 8 weeks!!!!" because they'd already understand how to build their bodies up and see the articles as fluff designed to sell mags.
Squat/Pull and Upper Body is a great way to train.
the reason the average person looks to a body part split is because of the severe lack of mainstream info. on strength training. the only literature available on a wide-scale is crap like FLEX, et all, and this is what people grow up reading, and they see pics of BB's and yeah , they're big, and thats all people see. they never learn anything about anatomy/physiology, they never learn the importance of progressive resistance. it is just a lack of main stream info in my opinion. ALL they know is bodybuilding workouts, and the pump and burn philosophy.....this is why the supplement industry is so big, because people subscribe to crap training, make no progress, and magazines feed them the notion that it is THEIR fault, and they WOULD grow if they took this creatine and that glutamine and this protein powder and this prohormone......nobody seems to hear about progressive resistance, good sleep, consistency, and eating an abundance of nutritious, wholesome foods right from the grocery store, if this were the case the supplement companies would go out of business, the mags would lose millions in advertising revenue, and a bunch more because people wouldn't rush to buy the latest issue of FLEX that says "Build moutainous Biceps in 8 weeks!!!!" because they'd already understand how to build their bodies up and see the articles as fluff designed to sell mags.
OKLAHOMA STATE
New member
I used to play football at Oklahoma State. The off-season routine was Monday, Tuesday, Thursday and Friday. Conditioning from 6 AM - 7 AM and weights later in the day, depending on class schedule. The routine was a basic lower body/upper body split. Heavy days on Monday and Tuesday and lighter days on Thursday and Friday. Conditioning work revolved around agility drills on days that lower body weight work was to be done and speed drills on days that upper body weight work was to be done.
The lifting was built around compound movements. Lots of squats, bench, cleans, hang cleans, inclines etc...
Just want to add that the o-linemen and d-linemen are huge guys, probably bigger than what you have imagined. But, for the most part, the RBs, WRs, LBers and CBs are smaller than what you probably imagine. The important thing was that these guys were all great athletes and more importantly really good football players. For example, Greg Richmond was a 6'3 240-pound DE for us from 1999-2004. The Eagles signed him and have him playing LB which he is doing well. Well Greg, at a bodyweight of 240, never benched more than 275 at OSU and never squatted more than 345. Pathetic numbers. Yet he was an animal on the football field.
The lifting was built around compound movements. Lots of squats, bench, cleans, hang cleans, inclines etc...
Just want to add that the o-linemen and d-linemen are huge guys, probably bigger than what you have imagined. But, for the most part, the RBs, WRs, LBers and CBs are smaller than what you probably imagine. The important thing was that these guys were all great athletes and more importantly really good football players. For example, Greg Richmond was a 6'3 240-pound DE for us from 1999-2004. The Eagles signed him and have him playing LB which he is doing well. Well Greg, at a bodyweight of 240, never benched more than 275 at OSU and never squatted more than 345. Pathetic numbers. Yet he was an animal on the football field.
Hi,
I've been playing soccer my whole life now (yeah.. i'm european) but started playing football too a couple of months ago. My friends convinced me of going to the gym to work out (been 5 months now), but they're training on volume with the '4 exercices each muscle group - 3 sets - 8 reps' method. I've been reading quite some on this board today and noticed that athletes train totally different then I've seen in my gym. Anyone got a schedule for me, because i want to focus on strength and definition more than on volume.
If something is not clear or I'm totally wrong about something, feel free to correct me, I'm not so into this stuff.
Thx in advance!
I've been playing soccer my whole life now (yeah.. i'm european) but started playing football too a couple of months ago. My friends convinced me of going to the gym to work out (been 5 months now), but they're training on volume with the '4 exercices each muscle group - 3 sets - 8 reps' method. I've been reading quite some on this board today and noticed that athletes train totally different then I've seen in my gym. Anyone got a schedule for me, because i want to focus on strength and definition more than on volume.
If something is not clear or I'm totally wrong about something, feel free to correct me, I'm not so into this stuff.
Thx in advance!
) - i just wanna look like one.Similar threads
