Quote (tommyd323 @ Apr 1 2014 10:58pm)
Can you provide me with a strictly strength training routine for football? Involving the obvious- bench, squat, ohp, deadlift, bent over rows, + hang cleans.
With a good amount of frequency as well that will not be too much. Thanks Raynor!
Usually for football programs, you will work out each muscle group 2x per week, over a 4 or 5 day cycle. Depending on the school program, it can vary.
With that in mind, here is a sample:
Do each in 5x5 format, but on the 5th set, reduce to 3 reps of the heaviest possible weight. So basically 5x5x5x5x3.
Mon - Bench Press, Decline Bench Press, Overhead Press, Hang Cleans, Military Press
Tues - Deadlifts, Squats, Bent Over Rows, Rack Pulls, T-Bar Rows
Weds - (Rest Day for Accessories) - Olympic Bar Curls, Skullcrushers, Wrist Curls, Calf Raises, BB Shrugs, Leg Curls. (format for accessories day is 12/12/10/8/6 reps)
Thurs - Repeat Monday
Fri - Repeat Tuesday
Sat - OFF or repeat weds (depending on sleep, calories, training progress, etc)
Sun - OFF
This is not a TRADITIONAL football workout, which is usually MUCH more basic and repetitive. I would advise you try this first, as it will greatly increase your platform, as well as physique.