Will this strength/speed/vert workout translate into any improvement?

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anti-dentite #1

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I'm 15 years old, I'm about 6'1, and I weigh around 150 ibs. I play football(wr/cb), basketball, and soccer competitively. I've been working out since the beginning of high school, but I've never had to make a workout before. I've been following my own workout for 7 weeks now, and want some advice on it. The workout is designed to increase my overall strength and speed, while focusing on my explosiveness.(Mainly for football) The workout is somewhat similar to the Defranco Westside workout, with many modifications.
Here's my workout.

Monday(Core, Sprints)
Dips (4 Dips, rest for 20 seconds, repeat until failure)
Bench Press(5 sets of 4-6 reps)
Seated Rows(3 sets of 6-8 reps)
Bridges(2 sets of 1 minutes)
Side Bridges(1 set on each side, 1 minute each)
Sit-ups(3 sets of 45 seconds)
Sprints
6 sets of 10m
4 sets of 20m
2 sets of 30m
2 sets of 40m

Tuesday(Legs, Arms)
Squats (5 sets of 4-6 reps)
Deadlifts( I just started doing deadlifts, and they are not my favorite exercise, so I was wondering if there was a different exercise that works the same muscles?)
Box Jumps(3 sets of 12)
Reverse Leg Hops(on a step, 3 sets of 12 reps each leg)
Bicep Curl/Tricep Extension(3 sets each, 6-8 reps)
Chin-ups(3 sets of 12)
This day is kind of messed up. I need a couple more plyo exercises, and I may take out the arm exercises.

Wednesday(Back, Shoulders)
Chin-ups(1 chin-up, 2 push-ups, 2 chin-ups, 4 push-ups, 3 chin-ups, 6 push-ups, keep going until failure, no rest)
Lat-Pulldown(3 sets of 8-12 reps)
Shoulder Press(5 sets of 4-6 reps)
Shoulder Shrugs(3 sets of 10-12 reps)
Not much on Wednesday, so I'm contemplating on moving sprints here.

Thursday off

Friday(Legs, Core)
It's pretty much the same as Day one, but with squats, plyos. Someone told me squats one day a week is enough, is that correct? Should I still do legs on Friday, or should I just do sprints?

And then there's my diet. I eat pretty healthy. I eat about 3000 calories a day, and about 120g of protein. I don't drink any protein drinks, or eat any bars, instead I just drink milk after the workouts, and eat chicken/fish about 1-2 hours later.

Damn, that took awhile, anyway, any advice would be very helpful. Thanks.
 
It's funny, I've been trying to post on this for the past couple of days and everytime I try, I get interrupted (kids, work, etc.). :yelrotflmao:

The exercises that you have posted there are good, but they lack any of the true skills you need as a wide-out or CB. For example, sprints are good, but you also need to be able to change direction quickly and without injury. You also need good stopping skills.

For explosiveness, you could do Olympic lifts, the Hang Clean, Snatch, and Jerks. These are all lifts that I used to teach to football and soccer players.

For core, there are other exercises that will serve you better than sit-ups. Figure 8s, 6-inch leg thrusts and reverse thrusts are all exercises that will take your core exercises to the next level.

If you need help with any of these, just let me know and I'll try to describe them as best I can through the 'net.
 
Alright, thanks for the advice. I'll definately follow your advice on the core exercises. I hate just doing sit-ups and bridges, so those exercises will hopefully give me a stronger core, and give my workout more diversity.

I'll also take in your advice on those explosiveness exercises. I recently learned the olympics lifts, and how to do the clean and jerk. I'll ask someone at the gym about the other exercises, and encorporate them into my workout.

For the agility training, I should've mentioned in my original post that I have football practices on thursday, and both weekend days. We do many position specific skills during practises, so that should cover most of the agility, I might still add some agility/stopping skills to my regular workout though.
 
The leg thrusts (that's what I named 'em, other people may have different names for them) are great for your abdominal area and lower back. Lay back and pick your legs up to do the proverbial 6 inches exercise. After raising them up, pull them in to you and push them back out. You want to trace a circle with your legs and feet if someone is looking at your side. Those are the thrusts. If the wording is weird, then just pulling them in and pushing them out is still good.

The 6 inch Reverse Leg Thrusts are the same thing, but just reversed. Start at the bottom and pull them through to the top.

Figure 8s are pretty much the same concept, but will take your endurance to another level. Lie back on a bench and let your feet dangle off the end and hold onto the sides. Trace a figure 8 with your legs going about 45 degrees up and at least 35 degrees down (The angle for the top part will be a little less than this \__).

If you need any more clarification, just let me know. I know it may sound kinda weird.
 
evolution said:
Why are you modifying the Defranco setup when it's already great the way it is?
Click to expand...

My team's trainer was helping me create my workout, and he insisted that I add an extra leg day, and speed exercises into my workout. He told me since I'm not playing for most of the season(my soccer games and football games are on the same day each week unless we have a bye week, and I chose soccer since I have more potential to get somewhere as a keeper than I do a football player. I still have 1-3 football practises a week though) I should add an extra lower body day to my workout.

He also told me to "make my workout my own".
 
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