Alright, the upcoming year is my last year in football, and I'm looking to make it a really good one. Here's what I'm doing so far
Monday, Wednesday, Friday:
During school
Squat: Sets of 3 for 10 minutes
Dubbell Leg Ext.: Sets of 10 for 10 Minutes
Lunges: Sets of 20 (10 each leg) for 10 Minutes
Power/Hang clean + front squats: 3 & 3 for 10 Minutes
Teusday, Thursday:
During School
Bench: Sets of 3 for 10 minutes
Incline: Sets of 3 for 10 Mins.
Push Press: Sets of 3 for 10 Mins.
Skull Crushers: Sets of 10 for 10 Mins.
These workouts are intense, one-after-the-other sets, with only enough time for your partner to do their set. Moderate-Heay weight
After School: Track practice (Sprinters workout), more lifting.
MWF:
After School
Leg Press: 3X10
SLDeadlift: 3x10r
Leg Ext: 3X10
Step Ups: 3X10
T,TH-Varies
I do Plyos when I have enough energy, and the after school lifts dont happen everyday, but usually 3 times a week ( I was at 5 a week, but then track started.)
Stats
Wt- 170
Ht- 5'7
Bench-195
Squat- 295 (this is a squat in which you go about 6 inches past parallel, around 355 normally)
Powerclean- 215
40 Yd. Dash- 5.2 on grass, probably around a 5.0 on a track.
Any Ideas on what I should work on more to improve my LB performance?
Monday, Wednesday, Friday:
During school
Squat: Sets of 3 for 10 minutes
Dubbell Leg Ext.: Sets of 10 for 10 Minutes
Lunges: Sets of 20 (10 each leg) for 10 Minutes
Power/Hang clean + front squats: 3 & 3 for 10 Minutes
Teusday, Thursday:
During School
Bench: Sets of 3 for 10 minutes
Incline: Sets of 3 for 10 Mins.
Push Press: Sets of 3 for 10 Mins.
Skull Crushers: Sets of 10 for 10 Mins.
These workouts are intense, one-after-the-other sets, with only enough time for your partner to do their set. Moderate-Heay weight
After School: Track practice (Sprinters workout), more lifting.
MWF:
After School
Leg Press: 3X10
SLDeadlift: 3x10r
Leg Ext: 3X10
Step Ups: 3X10
T,TH-Varies
I do Plyos when I have enough energy, and the after school lifts dont happen everyday, but usually 3 times a week ( I was at 5 a week, but then track started.)
Stats
Wt- 170
Ht- 5'7
Bench-195
Squat- 295 (this is a squat in which you go about 6 inches past parallel, around 355 normally)
Powerclean- 215
40 Yd. Dash- 5.2 on grass, probably around a 5.0 on a track.
Any Ideas on what I should work on more to improve my LB performance?