View Full Version : 3 day Routine for Football players

04-12-2008, 09:04 PM
Power Clean 5x5 superset Front&Side Raises 3x12 50% to 70%
Squats 15 45%,12 50%,10 55% ,8 60%
Bench 15,12,10,8 same percentage as Squats
RDLS 3x10
Dumbbell Incline 3x12,10,8
Military Press 3x10
Speed work plyos and sprint work
Push Jerks 4x5 superset Front&Side Raises 3x12
Front Squats 4x6 add weight each set 10 lbs will do
Inclines 4x5 add weight each set 10 lbs will do
Bent Over Rows 4x5 add weight each set
Good Mornings 3x10
Conditioning Gasers, or 110 strides
Hang Clean 5x5 45% to 60%
Squats 5x5 50% to 80%
Bench 5x5 50% to 80%
Stiff Leg Deadlifts 3x10
Dumbbell Bench 3x12,10,8
Dumbbell Military 3x12,10,8

04-13-2008, 09:23 AM
Interesting. Kong did you devise this one yourself?

04-13-2008, 03:41 PM
This is the program I use for my players and Ive had great results

04-13-2008, 07:51 PM
No doubt. Looks like a solid program. High school or college?

04-14-2008, 03:06 AM
high school but good for both

04-14-2008, 04:39 AM
Thats what I was thinking.

04-16-2008, 07:16 PM
Kong, what do you have your players do in-season?

04-16-2008, 07:59 PM
we switch to a today Routine with cleans and some fronts squats but no back squats rep scheme remains the same but no heavy triples doubles or singles.

04-29-2008, 08:30 PM
I like it sir. Good program. I am always on the look out for good programs. I like what I see. Good luck this season.

04-29-2008, 08:39 PM
thank you

02-22-2009, 12:54 PM
Hey, my name is Derek, i am a sophomore in hs. and i play football i am 16, 6.1 and 220 lbs, i play all the OL and DL positions. I was reading your workout on the fourms and have 2 questions,

1) When you say front/side raises, you mean lateral raises with dumbbells right?
2) for the RDL, would it be alright to do trap bar deadlift instead?

Thanks alot.

I cant send you a pm because i havent posted enough.