View Full Version : Football Workout

04-11-2007, 05:03 PM
Im a 15 year old high school football player, hoping to start varsity at linebacker next season. I have been "working out" for a while, but dont have a solid program or routine. Can someone give me a great routine????:strong:

04-11-2007, 05:07 PM
Possible routines.
Westside (powerlifting)
Bill Starr 5x5

That's just a few, I also have a full body I made with the help of the guys here at WBB.

04-11-2007, 05:45 PM
Thx. Will definently start one up. A full-body split will be betta than a body part split, right??:confused:

04-11-2007, 10:15 PM
Whatever you prefer.

Here's the full body.

Full Body Workout (mon, wed, fri)

A = Squat, Bench, Row
B = Dead, OH Press, Chin ups

Aa = Zerchers, DB Incline Press, Hammer Strenght Row
Bb = SLDL, Push Press, Pulldown

WK 1 - 3x5

Mon - A
Wed - B
Fri - A
Sun - B

WK 2 - 2x8
Mon - Aa
Wed - Bb
Fri - Aa
Sun - Bb

WK 3 - 5,4,3,2,1
Mon - A
Wed - Bb
Fri - Aa
Sun - B

Bako Lifter
04-11-2007, 10:27 PM
Make sure whatever routine you decide to go with, that you throw in some power cleans.

04-15-2007, 12:36 AM
I'm wondering what your stats are, you will need to be strong, big, and fast for your age if you want to start at varsity linebacker aswell as hit hard and tackle well.

04-18-2007, 07:49 PM
Im 15. 6'1",185lbs. Bench=235 Dead=350 Im coming off a nasty leg injury, so my lower body numbers suck'i dont know, but im working on them. I run a 4.95 or so, but am getting faster.

04-19-2007, 07:26 AM
How can you bench so much weight at 15?

04-19-2007, 07:51 AM
Im 14... look what I can do.

OP, look into either Bill Starr 5x5, or Rippetoes if your a newbie, but go with the Starr.

04-21-2007, 04:36 PM
I dont know... i do push-ups every day lol. I read somwhere that 225 for my age and size is considered All-State... I just work hard

Bako Lifter
04-21-2007, 04:39 PM
Where did you read that?

I could do that last year at 130 lbs body weight, so I'm wondering what that would have been considered.

04-21-2007, 04:42 PM
My coach gave me this magazine thine. I think urs would be All-american bro. But im not sure if i agree with tht crap, just mentioning...

Bako Lifter
04-21-2007, 04:48 PM
Ya me neither, that stuff is crap.

It's just cool to be ranked at somthin ya know? lol

05-12-2007, 06:52 PM
There's plenty of 15 year olds that can bench 225+, maybe some are lying and some aren't, hopefully no one lies on here because their just hurting themselves anyways.

to the OP, I would say maybe do like 4 days a week, one day with 3 parts of body (like legs, core, shoulders) on one day and just mix it up so their all worked equal. That's KIND OF what my [****ty one that unexperienced coach gave us that I don't use] is like... What I've mainly heard for football is many powercleans, BW exercises like pullups for strong back, pushups for endurance etc.. and work forearms and shoulders and core and legs alot, you need all of those things for tackling and such.

Use heavy weights, 3x3 or something like that to build strength and size. Do some farmers walks and sled running too, that helps a lot for football.

Hope I helped a little bit, I like to ramble nonsense alot.