My regime.. Please check and comment...

J

jimbles90

0
Right, I play American Football, so due to my heavy training schedule, I figured a few months back it'd be best for me to do a whole body workout, 3 times a week, as I train for the sport 2/3 times a week and also have games most weeks. My diet basically is a protein based breakfast (Omelette usually), then for lunch I'll have something like a grilled chicken pitta with tomatoes, onions and lettuce, then for dinner I'll have Grilled chicken with brown rice and vegetables. I have a cheat meal once a week. Fluids I drink are water, protein shakes and green tea. For snacks I'll either have a handful of mixed nuts or a piece of fruit, so I feel my diet is good enough...

I workout Monday, Wednesday & Friday. I've been doing this workout for just over a month now, and it has been working, I've noticed changes, my measurements are getting better and such... I was given this workout by my American Football coach, however, I do want opinions on what you guys think of it, for a sporting point of view? I play receiver, so need lean muscle.. Any suggestions or such?

Workout is this:

1000m warm up on Rower
Squats - 4 x 12, 10, 8, 8
Close Grip Bench Press - 3 x 8
Pull Ups - 3 x 8
Inclined Chest Press - 4 x 12, 10, 8, 8
Bent Over Rows - 4 x 12, 10, 8, 8
Military Press - 3 x 8
Hammer Curl - 3 x 8
Tricep Dips - 3 x 8
Core Workout (Involves planks, reverse crunchees, mason twist etc)

Now, I did hate the gym until I came to uni and played American football... I've not long got my gym confidence up as I was always confused and put off going by people being general idiots towards me about it... So please, just give constructive criticism...

Thanks :)
 
Hey man,

I am absolutely new here, in fact this is my first post <-- disclaimer

But considering you have the availability to train 3 days a week (Mon, Wed, Fri) you might want to focus on two seperate muscle regions per day instead of the full body. This will provide an excellent amount of rest and recovery for those muscle groups until next time you smash them at the gym.

For example,
Mon - 4 exercise chest and 4 exercises back (throw in rear delts here as well)
Wed - 3 exercises Bicep, 3 exercises Triceps and 2 exercises shoulders (footballers my want more shoulder exercises)
Fri - 3 exercises Quads focus, 3 exercises Hamstring focus and 2 exercises calf focus (calfs 15-25 reps)

All exercises are 3sets of 8-10reps

always incorporating both compound and isolation exercises into your daily routines

Other than that, in my opinion, everything is fine, cudos to your diet,

If people disagree I am keen to hear your thoughts on this.

-Ian
 
ieclifton said:
Hey man,

I am absolutely new here, in fact this is my first post <-- disclaimer

But considering you have the availability to train 3 days a week (Mon, Wed, Fri) you might want to focus on two seperate muscle regions per day instead of the full body. This will provide an excellent amount of rest and recovery for those muscle groups until next time you smash them at the gym.

For example,
Mon - 4 exercise chest and 4 exercises back (throw in rear delts here as well)
Wed - 3 exercises Bicep, 3 exercises Triceps and 2 exercises shoulders (footballers my want more shoulder exercises)
Fri - 3 exercises Quads focus, 3 exercises Hamstring focus and 2 exercises calf focus (calfs 15-25 reps)

All exercises are 3sets of 8-10reps

always incorporating both compound and isolation exercises into your daily routines

Other than that, in my opinion, everything is fine, cudos to your diet,

If people disagree I am keen to hear your thoughts on this.

-Ian
Click to expand...

Hi Ian, cheers for the response! I can see what you're saying about concentrating on separate body parts on each day, however, due to the high intensity of games and training and the force of tackles and such, I don't think my body would handle say one day focused on arms, only to go training the training the next day and constantly use my arms as I play receiver... Same with the legs as they are so important to tackling and if they're aching and recovering from the gym, I think it could affect my performance and/or progress in the sport?

I'd like to try to keep it as a whole body as a whole, so not too much stress is placed on individual body parts? If that makes sense? What do you think of the workout I do now?
 
Okay yeah, sounds like you have got it all sorted then. Perhaps on your off-season, when your not engaging in performance based matches and such.

I think you will get the best increases in strength and growth out of the concentrating on specific muscle groups.
 
Aloha & HowZit!
I don't know your name but no matter right now.

You stated you are presently playing "american football".
So my firend, how old, how heavy, howlong have you been playing?
At what postion of you playing at?
AT what level of football (high school, colledge, semi-pro/pro... are you playing for?
And last...do you feel you can improve and want to continue at playing this game by working out?
How is your overall physical-health and any recent injuries/physical problems???

Please let me know so that I can appropriated share information in regards to your questions previously posted.
Oh... I have worked/helped those involved with american-football so if can can and if no can help you we shall see after I hear from you \.

ALoha for now...mikey
 
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