I'm in need of a good workout routine! (urgent)

Roy Rocker · Post by **Roy Rocker** » Sat Jan 26, 2008 7:59 am

I need a workout routine... i live in denmark, and i'm going to the u.s. to play high school football in a couple of months, so i need the best routine possible... here's to make it easier for the ones willing to help (thank u so much):

4 sets
8 reps
3 exercises per muscle
3-day-split
i play american football (which means i need explosivity, stability and balance)

(p.s. the above is just roughly what i want)
i've been googling, been using dozens of workout generator programs n junk over a course of about a week... but i havnt found anything that really suits needs... so, please help me out, it'd be greatly appreciated

Roy Rocker · Post by **Roy Rocker** » Sat Jan 26, 2008 1:11 pm

someone please reply...

timtimtimmah19 · Post by **timtimtimmah19** » Sat Jan 26, 2008 1:20 pm

I'd be glad to help, I just need to know a couple things:

-What muscles do you want to focus on?
-What level of fitness are you currently at?
-How experienced with lifting are you?
-What type of time commitment are you looking to make?

Just answer these and I'll whip something up for you.

Blades 2515 · Post by **Blades 2515** » Sat Jan 26, 2008 2:11 pm

As a football player, or any athlete for that matter, you need a combination of strength, power, and size.

To accomplish these goals, you need to focus on multi-joint compound movements that work your body as a unit. After all, on the playing field your body is always moving as one piece.

A great routine to prepare you for football would be full-body workouts performed 3x a week. Try this:

Monday:

A. Full Back Squat - 8x3 (8 sets of 3 reps)
B1. Flat Barbell Bench Press - 4x6 (4 sets of 6 reps)
B2. Chin-ups or Pull-ups - 4x6
C. Core
D. Conditioning

Wednesday:

A. Full Front Squat - 8x3
B1. Incline Dumbbell Bench Press - 4x6
B2. Bent-Over Barbell Rows - 4x6
C. Core
D. Conditioning

Friday:

A. Deadlift - 8x3
B1. Overhead Barbell Press - 4x6
B2. Inverted Rows - 4x6
C. Core
D. Conditioning

Strive to lift the weight as explosively and powerfully as possible without compromising form.

Don't hesitate to contact me if you have any questions.

DianaB · Post by **DianaB** » Sat Jan 26, 2008 2:18 pm

I would encourage you to get to a gym where you can be coached in the olympic lifts. Learning o-lifts will give you speed, endurance and strength and a kick- body as a bonus.

swanso5 · Post by **swanso5** » Sat Jan 26, 2008 5:58 pm

follow the program above...

for core focus on prone ab braces and side ab braces, not crunches or twists and do alternate them through each training day (i.e. day 1 - prone brace...day 2 - side brace etc)

for conditioning focus on short sprints trying to make your "start' faster, don't focus on running faster over 100m as you've got to be fast over 10m brfore you be faster over further distances

for agility conditioning search the 5-10-5 agility test

Roy Rocker · Post by **Roy Rocker** » Sat Jan 26, 2008 7:34 pm

thanks to you all for responding

Blades 2515 wrote:As a football player, or any athlete for that matter, you need a combination of strength, power, and size.

To accomplish these goals, you need to focus on multi-joint compound movements that work your body as a unit. After all, on the playing field your body is always moving as one piece.

A great routine to prepare you for football would be full-body workouts performed 3x a week. Try this:

Monday:

A. Full Back Squat - 8x3 (8 sets of 3 reps)
B1. Flat Barbell Bench Press - 4x6 (4 sets of 6 reps)
B2. Chin-ups or Pull-ups - 4x6
C. Core
D. Conditioning

Wednesday:

A. Full Front Squat - 8x3
B1. Incline Dumbbell Bench Press - 4x6
B2. Bent-Over Barbell Rows - 4x6
C. Core
D. Conditioning

Friday:

A. Deadlift - 8x3
B1. Overhead Barbell Press - 4x6
B2. Inverted Rows - 4x6
C. Core
D. Conditioning

Strive to lift the weight as explosively and powerfully as possible without compromising form.

Don't hesitate to contact me if you have any questions.

thanks dude, the thing is that im not sure what every exercise means as the danish names are different... so i was wondering if you or someone else could help me out by posting exercise guides... or giving me some helpful links

Blades 2515 · Post by **Blades 2515** » Sat Jan 26, 2008 7:42 pm

Which exercises are you unfamiliar with?

Roy Rocker · Post by **Roy Rocker** » Sat Jan 26, 2008 7:45 pm

Blades 2515 wrote:Which exercises are you unfamiliar with?

basically everything cept deadlift... >_<

i know what a squat is, we call that the same... but frontal and back?? :X

Blades 2515 · Post by **Blades 2515** » Sat Jan 26, 2008 7:52 pm

Roy Rocker wrote:
Blades 2515 wrote:Which exercises are you unfamiliar with?
basically everything cept deadlift... >_<

i know what a squat is, we call that the same... but frontal and back?? :X

Back Squat: Support the barbell with your upper back.

Front Squat: Support the barbell with your front shoulders.

swanso5 · Post by **swanso5** » Sat Jan 26, 2008 7:58 pm

pop them in a google images search for pictures

Roy Rocker · Post by **Roy Rocker** » Sat Jan 26, 2008 8:07 pm

thanks guys

i'll figure it out, i'll just google around a bit as swanso suggested