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Training Routine: This Workout Program Gave Me The Power And Strength To Be A Varsity Linebacker While I'm A Sophomore.
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I'm a football player, hoping to make the NFL, and I also compete in powerlifting contests. This programs gives me the necessary explosion for football plus unbelievable power. Not to mention, it gives you amazing looks, like you're doing a bodybuilding program. I'm gonna be a sophomore this year, and playing Varsity Football at tight-end and linebacker because of my power. This program helped me achieve it, and I hope I can use it to make it to Division I and then to the pros. My best friend's uncle is a 3-time powerlifting New York Champion, and 1-time National Champ (he only went to Nationals once) and now is going to the Worlds in November 2000. He was kind enough to show me his routine, and it is the very best.
TUESDAY
1) Deadlifts: 4 inch box, as many sets as it takes to work up to a max single for 3 weeks, low box, narrow leg stance squats the next 3 weeks, rack pulls for a max single, 3 weeks
2) Pin Good Mornings: 3 sets of 8
3) Power Cleans: 3 sets 8 reps
4) Bent over rows: 3 sets of 8
5) Shrugs: 3 sets of 8
6) Side bends: 3 sets of 10
7) Pull Throughs: 3 sets of 8 to 10
8) Leg Extensions: 3 sets of 8
9) Leg Curls 3 sets of 8
THURSDAY
1) Floor press: Medium grip to a max single, 1 set of 5 with competition grip 3 weeks, then alternate lockouts and board presses for next three weeks each
2) Incline Press: close grip up to max single, 1 drop set of 5 same grip
3) Close grip bench: 3 sets 8 reps, 4th of 5 reps
4) Dips: 3 sets of 8
5) Dumbbell Extensions: off floor, 3 sets of 8
6) Tricep Pushdowns: 3 sets of 8
7) Lat Pull downs: 3 sets of 8
8) Hyperextensions: 3 sets of 8
SATURDAY
1) Box Squats: 8 doubles
2) Leg Press: 4 sets heavy
3) Squat Good Mornings: 3 sets of 5, heavy
4) Barbell Curls: 5 sets 8 reps
5) Incline Curls: 5 sets 8 reps
6) Concentration Curls: 5 sets 12 reps
7) Alternate Dumbbell Curls: 5 sets 12 reps
8) Zottman Curls: 5 sets 8 reps
9) Hammer Curls: 5 sets 8 reps
10) Wrist Curls: 5 sets 8 reps
SUNDAY
1) Bench Press: Close grip, Med. Grip, Wide Grip, 6 sets of 3, one week with chains
2) Power Clean and Press: 3 sets of 8
3) DB Bench: 3 sets of 8, one week on bench, one week on floor
4) Plate Raise: 3 sets of 8
5) 1 Arm Tricep Extension: 3 sets of 8
6) Tricep Pushdowns: 3 sets of 8
7) Skull Crushers: 3 sets of 8
8) Low Cable Rows: 3 sets of 8
Every workout day, do the following for Abs (abs are crucial for just about everything in powerlifting):
Reverse crunch: 3 sets 20 reps
Squirm: 3 sets 20 reps
Straight leg Crunch: 3 sets 20 reps
Low back raises: 3 sets 20 reps
Do all four exercises in one giant set, 3 times (hence, 3 sets). Make sure you hold each reps for a 4-count and squeeze.
Make sure you do cardio on off days. Any lifting program will give you good looks. All you have to do is burn the fat. Everyone has definition, just remove the covering.
Please try it and leave replies on the page! C-ya later, and good luck!
Andy T.
"The Polish Express"
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