^ What kind?
SKYFALL. Seriously, try this!
Then do some high reps speed sets.
K, I'll tackle this. I'm no expert but I'll give you some personal opinions:
A little backstory, would appreciate responses ASAP:
I have football practice 6 days a week. 2 days are full contact. 3 days a week they give us an hour in the weightroom or so. We are supposed to alternate upper/lower, but they don't really regiment us too much. How is this workout?: I've been using it since the start of July, can lift much more now thankfully:
- 5x6 bench press
- 5x6 push press
- 60 reps of resistance band exercise (pulling outward from chest)
- 3x10 tricep push down (IF TIME)
- 5x6 squat
- 5x6 power clean
- 3x10 leg press (IF TIME)
EVERDAY (done on both upper and lower days)
- 60 push-ups
- 150 sit-ups
- 5 minutes of jump rope
- neck stretch/strengthening machine
(Push-ups and sit-ups may or may not be done weighted)
Everyday after practice I have a shake with 1 scoop of whey protein powder/2 scoops of some multivitamin shake. Just took whatever the guy at GNC said to, ish was expensive but he seemed to know what he was talking about.
Why is your coach anti-deadlift? If you feel you can do it correctly, do it!
First off, your back probably sucks. You don't do anything for it. That is functionally and aesthetically detrimental. You need a healthy dose of pulling in there.
Don't do the same two workouts on repeat. If you're gonna do a 3 day split, do some order of Push/Pull/Legs. Train around the big movements. Keep sets in the 3-5 rep range on the primary movements and 6-8 after. Go high rep on your finishing exercises (abs/biceps/triceps/whatever).
Eat more protein and food in general.
JUST MADE IT NOW EXAMPLE:
Monday (legs): 1. ASS TO GRASS (don't cheat) Back Squat. Assistance: 2.leg press/calves complex 3. Good Morning 4. A couple heavy abs exercises
Wednesday (push): 1. Bench 2. dips 3. incline bench 4+ pushups/flyes/triceps stuff
Friday (pull): 1. Deadlift 2. stiff leg deadlift 3. chin ups/pull downs 4. ham strings 5. biceps
Monday (legs): 1. Front Squat 2. barbell hip thrust 3. calves 4+ heavy abs
Wednesday (push): 1. Standing Overhead Press 2. dips 3. narrow grip bench 4. bent lateral raises 5+ triceps
Friday (pull): 1. Pendlay Row 2. Every-set-different-grip Chinups 3. stiff arm pushdowns 4. inverted rows 5. reverse barbell curls 6. dumbell pinwheel curls
Then repeat those, if you want a set split. As a football player you're going to need much more posterior chain and back work in general.
Throw three or four sets of 2 reps of powercleans once or twice a week before the #1 movements to warm yourself up. I've only been doing them for a couple weeks now but everything I've read about power cleans says do them first or don't do them, because they're perfect for nervous system warmup and explosiveness but need you to be fresh because they're so technical. If you wanna do them heavy, do it on a pull day as the first movement.
Situps/pushups... Man, those situps are gonna do nothing good for you. The situps will fuck up your posture for minimum benefit. Throw heavy abdominal work in there instead. You can throw them at the end like I did up there or do them on their own days, but do them heavy.
READ THIS: http://www.t-nation.com/free_online_...ore_training_1
Watch all the Elliott Hulse you can. He's a former football player/strength trainer and he is seriously fucking ingenious. Strengthcamp is his youtube account.
YEAH. K, I'm done for now.