Football season training

[shortz]

Here is a program for football season training for Improvise. In season football training is about maintenance, not really gaining, I am going to guess that you will gain on this anyway, due to your over training before. I will come up with an off season program for you too. I talked this one over with a college strength coach to make sure that it would meet your needs and he said that it looks good. Try to get about 3 days in between sessions too.

No lifting between 1-2 days before a game. Instead, spend the day hydrating yourself with water so that you are less likely to dehydrate during a game. Eat moderate carbs, but don’t “carb load”.


Week 1

Day 1

Pulling- Cleans 5 sets of 5

DB rows- 3 sets of 8-10

Chins- total of 30 reps

Hammer curls- 3 sets of 6-8

Hanging leg raises- 3 sets to failure

Day 2
Pushing- Bench press pyramid up to an 8-10 rep failure set. You should be using about 60% of your max bench weight. All sets to be 8-10 reps. 5 total sets, including transition sets.

Squats pyramid up to an 8 rep failure set. Total sets should be 5, including transition sets.

Push press- 3 sets of 6 reps

Bent laterals- 3 sets of 8-10

Skull crushers- 4 sets of 8

Incline crunches- 3 sets to failure

__________________________________________________ _____________________

Week 2

Day 1
Pulling- Good mornings or stiff legged deads pyramid up to an 8-10 rep failure set.

DB rows- 3 sets of 8-10

Chins- total of 30 reps

Hammer curls- 3 sets of 6-8

Hanging leg raises- 3 sets to failure

Day 2
Bench press- 8 sets of 3 reps. Set 1 should start with 10% of max bench, then 20%, 30%, 40%, 50%, 60%, 70%, and the last set should be about 80% of your max bench and should be 3 reps to failure.

Lunges-3 sets of 10

Military press- 3 sets of 10

Bent laterals- 3 sets of 8-10

Outward DB extensions (on incline)- 4 sets of 8-10

Incline crunches- 3 sets to failure


Go back and repeat week 1 and so on.