Need help involving workouts

[TSG]

Norcs, Liger, anybody else good with lifting or strength training. I have a question. I play football and I am wondering if my workout is fine, I believe it's great but other teammates have suggested different workouts for me. It's to build strength and power.

Tuesday-Back:
Deadlift: 5 sets of 6-8 reps
Lawnmower Rows: 4 sets of 6-8 reps
Rear Delt Flies: 4 sets of 6-8 reps
Lat Pulldowns: 4 sets of 6-8 reps
Seated Rows: 4 sets of 6-8 reps

Wednesday-Shoulders & Triceps:
Seated Shoulder Press: 4 sets of 6-8 reps
Standing Barbell Military Press: 4 sets of 6-8 reps
Seated Dumbbell Shoulder Press: 4 Sets of 6-8 rep
Dumbbell Front Shoulder Raises: 4 sets of 6-8 reps
Dumbbell Shrugs: 4 sets of 10 reps
Skullcrushers: 4 sets of 6-8 reps
Tricep Extensions: 4 sets of 6-8 reps
Tricep Pushdowns: 3 sets of 10

Thursday-Chest:
Flat Bench: 4 sets of 6-8 reps
Incline Bench: 4 sets of 6-8 reps
Dumbbell Flat Bench: 4 sets of 6-8 reps
Dumbbell Incline Bench: 4 sets of 6-8 reps
Chest Flies: 4 sets 6-8 reps

Friday-Legs & Biceps:
Squat (sometime box, sometimes not): 6 sets of 6-8 reps
Leg Press: 4 sets of 6-8 reps
Leg Curls: 4 sets of 10 reps
Leg Extensions: 4 sets of 10-15 reps
Lunges (no weight, up and down floor of gym): 3 sets of 10 reps
Calf Raises: 3-4 sets until max
Hammer Curls: 4 sets of 6-8 reps
Regular Bicep Curls: 4 sets of 6-8 reps

 

[JGlass]

It's too bad there isn't a thread for this or anything.

 

[TSG]

You and your sarcasm JGlass. I thought a thread on its own would get me a quicker answer.

 

[ITurnGirlsGay]

Have you ever head of Crossfit? If you haven't, I highly recommend checking in to that. Here's some info on it.

http://www.crossfit.com/

They also have a SEAL, I believe it's SEAL, Crossfit workout regiment that's even more extreme.

 

[LigerBomb]

Yea, CF is exactly what he wouldn't want. Far too haphazard what with their WoDs and all.

Anyway, Signguy this seems like a straight up bodybuilding style program with perhaps too much overall daily volume not enough frequency and needless breaking down of the body into individual parts. I see no focus on any power or explosive movements or developing athleticism. I'd be curious to see what your warm-ups and soft-tissue work consists of as well.

As you're part of a team—and assuming you of course have a team strength coach—what program does the S&C coach have you and the team doing? Is this in-season? Off? Do you personally need size? Agility? etc. Lot's of questions need to be answered.

What pray tell do your friends recommend in terms of a proper program? What do they do? Do you share the same needs and goals?

 

[ITurnGirlsGay]

Yea, CF is exactly what he wouldn't want. Far too haphazard what with their WoDs and all.

Anyway, Signguy this seems like a straight up bodybuilding style program with perhaps too much overall daily volume not enough frequency and needless breaking down of the body into individual parts. I see no focus on any power or explosive movements or developing athleticism. I'd be curious to see what your warm-ups and soft-tissue work consists of as well.

As you're part of a team—and assuming you of course have a team strength coach—what program does the S&C coach have you and the team doing? Is this in-season? Off? Do you personally need size? Agility? etc. Lot's of questions need to be answered.

What pray tell do your friends recommend in terms of a proper program? What do they do? Do you share the same needs and goals?

I guess I hadn't thought about that aspect of it, but I was thinking in terms of a holistic workout.

The exact reasons you mentioned are why I was suggestion CF as opposed to straight weightlifting routine. Weightlifting is fine, but you've already addressed explosiveness and power as being central components to the game of football.

At the end of the day, SignGuy, LigerBomb is one hundred percent right and I'm actually sort of upset with myself for not suggesting the same thing; your strength and conditioning coach will know what's best for you. He will know what will help you get better at your position(s), and will be able to safely guide you through a workout routine based on your shape, build, and eating habits.

Seeking general advice on the internet is okay, but you already have, at your disposal, someone who knows your abilities and body better than anyone on this forum. My advice to you would be to stop listening to us and your friends about workout routines and take advantage of your S&C coach. That's what they pay the man for.

 

[TSG]

Yeah, S&C coach....that'd be nice.

EDIT: Would plyometrics help build more power/explosiveness? My workout is something I work more for strength than anything.

 

[LigerBomb]

Yeah, S&C coach....that'd be nice.

EDIT: Would plyometrics help build more power/explosiveness? My workout is something I work more for strength than anything.

Are you weak? Plus your volume and rep ranges aren't optimal for pure strength gains.

 

[Mighty NorCal]

My goodness gracious

 

[TSG]

Are you weak? Plus your volume and rep ranges aren't optimal for pure strength gains.

I decent strength. But I used the same woorkout for football last year and gained alot of strength. That's one reason I'm reluctant to switch my workout. I'm just more worried about gaining some powerfulness and explosive=ness, and since you don't seem to think my weight lifting program will work for that, do you think plyometrics would help?

Also, at Norcal, but that didn't really help me buddy.

 

[Pepe Silvia]

NorCal is eating a barbel while he shakes his head at your post

like a giant slim jim

 

[LigerBomb]

I decent strength. But I used the same workout for football last year and gained a lot of strength. That's one reason I'm reluctant to switch my workout. I'm just more worried about gaining some powerfulness and explosiveness, and since you don't seem to think my weight lifting program will work for that, do you think plyometrics would help?

Also, at Norcal, but that didn't really help me buddy.

If you're worried about it then why are you doing a plan that addresses your concern(s)?

If it's something you actually want to pursue I'd begin with making sure you've actually attained a foundation of overall maximal strength in exercises like the basic barbell lifts: squat, deadlift, press (perhaps even bench-press).

Then you could begin adding in sub-maximal loaded ballistic movements first e.g. jump-shrugs, high-pulls, the power-clean, the power-snatch (both from the hang), push presses. That way you're still hitting the muscles (relatively) hard and heavy.

Then after you develop the proper joint conditioning/remodeling and an ability to safely decelerate you can potentially add in a few body-weight plyometric movements.

As for the programing, all I can say is that there is no one single best program that you should be on forever; the one that gets you from point A to B, good as it may be, probably won't be the same one that takes you from B to C (not to mention C to D etc.).

 

[TSG]

Thanks for the advice Liger.