Peaked_18

Hello,

Right now I am trying to put together a workout routine for building strength for this Football season.

I was wanting to add Olympic Lifts, Core work, and Plyometrics. I have a workout set-up right now to help me out.

1st week go light, get into doing Powerlifting, do 8-10 reps.
2nd week go medium, get into the flow of 6-8 res.
3rd week go heavy, get into low repitition reps, 4-6.
4th week, start doing Powerlifting doing 2-8 rep sets.

Dan told me Powerman2000 knows this topic, I need some opinions on this issue.

Reps for help...

Attached Images

Strength Routine.pdf (1.8 KB, 5 views)

Peaked_18

Problem with link.

Split:
Day 1: Bench (Chest/Biceps)
Day 2: Squat (Legs/Neck)
Day 3: Rest
Day 4: (Shoulders/Triceps)
Day 5: Dead Lift (Back/Neck)
Day 6: Plyometrics, Core work
Day 7: Rest

Day 1: Bench (Chest/Biceps)
Exercise Sets Reps
Warm-up 1 12
Bench Press 4 2-8
Incline Press 4 2-8
Flies 4 4-8
Barbell Curls 3 2-8
Dumbbell Curls 3 2-8
Preacher Curls 3 2-8

Day 2: Squat (Legs/Neck)
Exercise Sets Reps
Jump Squats 1 12
Squats 4 2-8
Leg Press 4 2-8
Stiff Legged Dead Lifts 4 2-8
Calf Raises (Seated) 3 8-25
Calf Raises (Standing) 3 8-25
Neck Presses 8 (2 sets ea. side) 20 seconds

Day 3: Rest

Day 4: (Shoulders/Triceps)
Exercise Sets Reps
Dumbbell Press 2 12
Push Press 4 2-8
Behind The Neck Press 4 2-8
Side Laterals 4 2-8
French Press 3 4-8
Pressdowns 3 2-8
Weighted Dips 3 2-6

Day 5: Dead Lifts (Back/Neck)
Exercise Sets Reps
Warm-up 1 12
Clean 4 2-8
Dead Lifts 4 2-8
Bent-Over Rows 4 2-8
Neck Presses 8 (2 sets ea. side) 20 seconds

Day 6: Plyometrics, Core work
Exercise Sets Reps
Verticals 4 2
Vertical Jumps 3 10
Box Lateral Jumps 3 10
Box Lateral Shuffle 3 10
Barrier Lateral Jumps 3 10
Weighted Sit-ups 3 10-12
Oblique Crunch 3 10
I don't know what to add for Core work.

Day 7: Rest

Peaked_18

Split:
Day 1: Bench (Chest/Biceps)
Day 2: Squat (Legs/Neck)
Day 3: Rest
Day 4: (Shoulders/Triceps)
Day 5: Dead Lift (Back/Neck)
Day 6: Plyometrics, Core work
Day 7: Rest

Day 1: Bench (Chest/Biceps)
Warm-up 1x 12
Bench Press 4x 2-8
Incline Press 4x 2-8
Flies 4x 4-8
Barbell Curls 3x 2-8
Dumbbell Curls 3x 2-8
Preacher Curls 3x 2-8


Day 2: Squat (Legs/Neck)
Jump Squats 1x 12
Squats 4x 2-8
Leg Press 4x 2-8
Stiff Legged Dead Lifts 4x 2-8
Calf Raises (Seated) 3x 8-25
Calf Raises (Standing) 3x 8-25
Neck Presses 8 (2 sets ea. side)x 20 seconds

Day 3: Rest

Day 4: (Shoulders/Triceps)
Dumbbell Press 2x 12
Push Press 4x 2-8
Behind The Neck Press 4x 2-8
Side Laterals 4x 2-8
French Press 3x 4-8
Pressdowns 3x 2-8
Weighted Dips 3x 2-6

Day 5: Dead Lifts (Back/Neck)
Warm-up 1x 12
Clean 4x 2-8
Dead Lifts 4x 2-8
Bent-Over Rows 4x 2-8
Neck Presses 8 (2 sets ea. side)x 20 seconds

Day 6: Plyometrics, Core work
Verticals 4x 2
Vertical Jumps 3x 10
Box Lateral Jumps 3x 10
Box Lateral Shuffle 3x 10
Barrier Lateral Jumps 3x 10
Weighted Sit-ups 3x 10-12
Oblique Crunch 3x 10
Hyper Extensions 3x 10
Agility, Sprint work 10x 5

Day 7: Rest

Before each workout, stretch a little, 5 minutes of cardio after.
After workout, stretch for 10-15 minutes.

Right now I need a few exercises for Core training.

powerman2000

Here are a few comments I have. First, I prefer to have push/pull days. Back and Biceps together and Chest with Triceps. Second, start your PL cycle with sets of 8 reps using a weight that will bring you to failure at your 8th rep. I'm discussing compound exercises only right now. Add 10 lbs every week thereafter for all compound exercises and do as many reps as you can for every set. Only do 3 sets per exercise and take 5 to 6 minutes rest between sets.

I recommend the following split.

Monday-Legs, abs
Tuesday-Chest and Tricep
Wednesday-Off
Thursday-Back and bicep and moderate squats only
Friday-Shoulders and moderate bench press only, abs
Sat.-Off
Sun.-Off

Choose 3 exercises for your major compound movements and 2 exercises for your isolation movements. Complete 3 sets for every exercise. Also increase the weight on your isolation exercises as well. Try and keep them in line with your compound movements. The only 2 exercises that you'll do 2x per week is the Bench Press and Squats. Do 3 sets for each exercise on your "light" days and use a weight that is somewhere between your 2nd to last warm up and your last warm up for those 2 exercises. Keep the exercises at 6 reps. You can do whatever else you want to do on your off days. The real key to your success in gaining more power is the amount of food that you will need to eat. Its needs to be a lot.

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

Peaked_18

Thanks