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  1. #1
    Just joined M&S Mike65's Avatar
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    Default Offseason football workout

    This is what my weight training coach is having us do;

    Monday

    Jog- 6 mins

    Wall sits- 3 mins
    Wall sits (left leg up)- 1 min
    Wall sits (right leg up)- 1 min

    Superset
    Squats- 5x3 (work on form)
    Plate Pushers- 100 ft 5x

    Walking lunges- 5 mins

    Abs



    Wednesday

    Agilities- 15 mins

    Bench press- 5x3 power sets

    Superset
    Incline Dumbbell Bench Press- 3x8
    Barbell Curl- 3x8

    Plate pinch grips- 5 mins

    Abs



    Friday

    Agilities- 10-15 mins

    Hang Cleans- 4x5

    Front Squats- 3x10

    Superset
    Push press machine- 3x10 each side
    Walking dumbbell lunges- 50 ft
    Backwards Lunge- 50 ft

    Abs





    Do you think i will make any progress with this workout? Im also taking a weight gainer post workout shake called AfterShock Critical Mass, so im hoping that while doing these workouts it will help me pack on muscle instead of a gut.

    -Mike

  2. #2
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    Default

    One thing I like doing is instead of doing the wall sits ( assming your doing the exercise where you hold a squat) try taking yourself off the wall and do it without the leg up
    Just my oponion but I think you should add a fourth day and incorperate Deadlifts in

  3. #3
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    Default

    Looks like a pretty solid program to me. The only thing you might want to consider is adding in another pulling lift like dead/bb row to balance out the bench and avoid muscle imbalances. You could swap the 3x8 DB Inc Bench for BB Rows (see Pendlay Rows for the most effective type).

 

 

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