Wanted: College or Pro off-season strength regime.

[coolcolj]

I agree. . stick with WSB. . .also talk to CoolColJ. . he can get you fixed up.

sorry I know nothing about football, um gridiron
But I'm sure someone like Poliquin, CT, or Jay etc could fix him up...
I remeber seeing an extensive football program from CT somewhere, very detailed, ot just weights, but agility and speed drills etc

Actually if you wait a few more weeks there will be a DVD from Deranco that will help you right out. He trains his athletes in a WSB style way. he gets results, so it will be something worth checking out. He co-wrote the 40 yard dash and vertical jump booklets on Elitefts

 

[BIGOSUFAN]

Nebraska.....

That weight workout listed IS NOT the Nebraska program.

The Nebraska program is a 4-day program, with lifting on Monday, Tuesday, Thursday and Friday.

Monday and Thursday are explosive days when hang cleans, push presses, jammer presses, etc... are done.

Tuesday and Friday are strength days, with basic lifts like the squat, bench, close-grip bench, etc.. are done.

There isn't a single D1 team that works out only 3 days a week.

I used to play FB at Oklahoma State. We would do a running workout 4 days a week at 6 AM and then lift later on that day. This is the same protocol that every major D1 team uses. I don't where you guys came up with those workouts, but they bare no resemblance what-so-ever to the Nebraska workouts.

 

[delldell2]

CCJ- Could you find that info? I'm pretty interested.

OSUFAN-He listed the sample program off the Nebraska website. Could you be a little more specific in how workouts were set up...like a sample split.

I thought of Ohio State when it said OSUFAN, but I guess not. Did you know Ohio State does HIT? Blah...

 

[Lord_Suston]

Re: Nebraska.....

I used to play FB at Oklahoma State. We would do a running workout 4 days a week at 6 AM and then lift later on that day. This is the same protocol that every major D1 team uses. I don't where you guys came up with those workouts, but they bare no resemblance what-so-ever to the Nebraska workouts.

True most D1 teams lift in the morning, and do skills and plyos in the evening in the off season. The plyos were different for position and specific goals. Many skilled players ended up doing a lot of short sprints with lateral drills. Running with downhill to work on speed using parachutes. A lot of explosive push-ups close style to mimic rebounding effects, and I remeber a lot of quadrant work

 

[RusPA81]

Re: Nebraska.....

That weight workout listed IS NOT the Nebraska program.


There isn't a single D1 team that works out only 3 days a week.

.

You are wrong on that one bro. I used to workout with Stanford and they only workout 3 times a week. I also have friends who played for Virginia, Boise St, and Cal who also followed 3 day workouts. As for the Nebraska workout, I followed it in high school. I could be wrong in with the workout I posted as I found it online and I do remember it being similar to what you described, but I did get it off a Nebraska website.

 

[BIGOSUFAN]

.....

Basically, Nebraska players run early in the morning at 6 AM 4 days a week. On the explosiove lifting days the running consists of harness drill, explosive starts, and then a bunch of 60s and 40s. On the strength days, the running generally consists of a bunch of agility drills. Pylos are done on the explosive lifting day morning.

As for the weightlifting, the they lift M, T, W, and Th. M and W are explosive days, T and Th. are strength days.

For explosive days, they generally do:

hang clean
power cleans
Jammer presses (straight up and to the side)- the Jammer is a peice of equipment made by Hammer Strength. It is awesome.
Push Presses
some other explosive type stuff I'm forgetting


Strength days:
squat
bench
RDL
close-grip
chins
curls
some other exercises

Volume is not high at all. Generally 3 work sets per exercise. They divide their cycles into 3 phases: base (reps of 10 in the squat/bench), power (5x5) and peaking (5X3). Like I said, volume isn't very hard, as they really focus on progressing the weights. Hope that helps.

 

[XtremePowerLifter2000]

I have a program that i used for awhile.. its pretty good. I used it to prep for last season in football. Im an Olineman btw Im looking for it.. i'll pst when i find it.


Kc

 

[XtremePowerLifter2000]

This should be motified a bit, but its a good base. It needs more skill work.

Week 1

Monday:

Power clean 3x5
Dead lifts 4x6
Bent over barbell rows 3x5
Explosive shrugs 3x5
Up right rows 3x5
Military press 3x5
Saxon Bends 3x6

Tuesday:
Stretch Full body
40 Second Jog-20 second sprint for 2 intervals. 20 Second jog-20 second spring for 2 intervals.
2-60 second runs (full recovery between runs)
3 Station GPP
Turkish Get-ups x5--> Sled Drag 30yrds-->DB swings x5..Repeat cycle for 3 sessions.
Static Stretch full body

Wed:
Bench 4x6
Incline 3x5
Close Grip 3x5
Skull Crushers 3x5
French Press 3x5
Hammer Curls 3x8

Thursday:
Stretch Full body
5-50yrd sprints
5-40yrd sprints
2-40second runs
5 30yrd bounds

Friday: Legs

Snatch 3x5
Squat 4x6
leg press 3x6
Glut ham Raise 3x6
SLDL 3x5
Standing raises or Seated 4x25
Decline Barbell Crunches 3x15

Week 2:

Monday:

Clean and Press 3x5
Dead lifts 4x6
Bent over barbell rows 3x5
Explosive shrugs 3x5
Up right rows 3x5
Military press 3x5
Bent Press 3x6

Tuesday:

Stretch Full body
40 Second Jog-20 second sprint for 2 intervals. 20 Second jog-20 second spring for 2 intervals.
2-60 second runs (full recovery between runs)
Box Jumps: 3x5
Depth Jumps:2x4
Static Stretch full body

Wed:

Bench 4x6
Incline 3x5
Close Grip 3x5
Skull Crushers 3x5
French Press 3x5
Hammer Curls 3x8

Thursday:
Stretch Full body
40 Second Jog-20 second sprint for 2 intervals. 20 Second jog-20 second spring for 2 intervals.
3-100m sprints
Dot Drills
Static Stretch full body

Friday:
Power Snatch 3x5
Squat 4x6
Hack Squat 3x6
Glut ham Raise 3x6
SLDL 3x5
Standing raises or Seated 4x25
Weighted Sit-ups 3x10

Week 3

Monday:
Squat Clean 3x5
Dead lifts 5x3
Bent over barbell rows 3x5
Snatch Grip Shrugs 3x5
High Pulls 3x5
Military press 3x5
Saxon Bends 2x6

Tuesday:
1-100m
1-200m
1-300m
1-400m
Hop Over (bench or plyobox) 3x6
Tuck Jumps 4x4

Wed:
Speed Bench 8x3
Bench 2x2
Close Grip 3x5
Skull Crushers 3x5
French Press 3x5
Hammer Curls 3x8

Thursday:
1-800m
4-40second runs
Bounding 5-40yrds
Tire Pulls--> Tire Throws-->(4x)--> Rock Carry--> Repeat 3x’s

Friday

Hang Snatch 3x5
Squat 4x6
Bulgarian Squat 3x6
Step-ups 3x6
SLDL 3x5
Standing raises or Seated 4x25
Decline Barbell Crunches 3x10

Week 4

Monday:
Hang Clean 3x5
Dead lifts 5-4-3-2-1
Bent over barbell rows 3x5
Narrow Grip Shrugs 3x5
High Pulls 3x5
Military press 3x5
Saxon Bends 2x6

Tuesday:
40 Second Jog-20 second sprint for 2 intervals. 20 Second jog-20 second spring for 2 intervals.
Tuck Jumps 3x6
Depth Jumps 3x3
Box jumps 3x3


Wed:
Bench 5-4-3-2-1
Incline 3x6
Close Grip 3x5
Skull Crushers 3x5
French Press 3x5
Preacher Curls 3x8

Tuesday:
3-40 second runs
Rock Carry 20yrs (3x’s)
Turkish Get-ups 3x6
Dot Drills
Speed Rope

Friday:
Power Snatch 3x5
Squat 5-4-3-2-1
Front Squat 3x6
Step-ups 3x6
SLDL 3x5
Decline Barbell Crunches 3x10

NOTE: You should Repeat this cycle over again. After the Last workout take 1 wk off then Repeat it.


Kc

 

[delldell2]

Re: .....

Basically, Nebraska players run early in the morning at 6 AM 4 days a week. On the explosiove lifting days the running consists of harness drill, explosive starts, and then a bunch of 60s and 40s. On the strength days, the running generally consists of a bunch of agility drills. Pylos are done on the explosive lifting day morning.

As for the weightlifting, the they lift M, T, W, and Th. M and W are explosive days, T and Th. are strength days.

For explosive days, they generally do:

hang clean
power cleans
Jammer presses (straight up and to the side)- the Jammer is a peice of equipment made by Hammer Strength. It is awesome.
Push Presses
some other explosive type stuff I'm forgetting


Strength days:
squat
bench
RDL
close-grip
chins
curls
some other exercises

Volume is not high at all. Generally 3 work sets per exercise. They divide their cycles into 3 phases: base (reps of 10 in the squat/bench), power (5x5) and peaking (5X3). Like I said, volume isn't very hard, as they really focus on progressing the weights. Hope that helps.

That helps some. I was looking more into how each day was organized. I doubt they do all of those strength/explosive exercises each day. Also, are you saying they'd do 5x5 for every single exercise. That's alot of volume.

 

[BIGOSUFAN]

.....

Here's an example of an explosive day:

Hang cleans (5X5)
Push presses (5X5)
Jammer extension (3x8)
Jammer side extension (3X8)
Weighted explosive step-ups (3X8)
Some other minor stuff

On a strength day, say in the base cycle, they'd do squat and bench for 5X10 each. Then some close-grip bench, chins, a few sets of RDL, maybe some curls and dips. The workouts were constantly tweaked as well, like doing power cleans instead of hang cleans or doing incline instead of bench.

When I played ball at OSU the workouts were very similiar to the Nebraska program. The weight work wasn't bad at all, but they really pushed you to increase in weights as much as you could and everyone was expected to go 110% every workout and hence I made a lot of gains in one year. Except for the last 2 weeks of a cycle when we did 5X3 on squat and bench, they wanted minimal rest times between sets (90 seconds tops). That was the hardest part of the workouts.

The AM running workouts were a different story. These were brutal. The whole first week I was dry-heaving every morning during them, and I was in pretty good shape to begin with. On a typical explosive day we'd do 15 20-yard dashes on a harness (tough as hell), 15 10-yard starts, then do anywhere from 20-40 40-yard dashes with very little rest between each set (generally about 20 seconds, and we were running at about 85-90%). Then finish off with group ab work.