Training Split for a football player

[IronLion]

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

 

[Zander1983]

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.

 

[spatts]

That takes some serious conditioning...

Was this all year round? Pre-season?

 

[Zander1983]

Also, what about sprints, intervals, agility work etc?

 

[IronLion]

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.

 

[spatts]

Oh, ok. Good stuff!

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?

 

[IronLion]

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.

 

[Zander1983]

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.

I've never taken that into account and always treated sprinting like a separate leg workout. Definately something to think about.

 

[spatts]

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.

 

[coolcolj]

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?