All right folks, this is my first time posting but I've been browsing for quite a while. Must be the most knowledgable group of characters anywhere, so I need your help.
I played Div 1 college ball, and got picked up as a free agent in the NFL. Right before I left, I tore my rotator cuff, which obviously spooked the team I was heading to. To make a long story short, the football opportunities faded fast, and after a couple of shoulder surgeries (re-injured in rehab) my options faded. I went to my "back-up" career, but have always longed for the game. I've been lifting regularly, with more of a body-building routine than a football performance routine, and still sprint as if the coaches were always on my @ss. I got a call from an NFL Europe agent, who knows me, and he says if I get back in football shape, I might have an opportunity. I have several "football" routines lying around, but I need some help. There is a conflict with a lot of Strength and Conditioning coaches about lifting, and how often. Some say 4 lifts a week, upper, lower, upper, lower, some like a 3-day split.
Here is the routine I have planned out, simply from past experience, and knowledge of a certain NFL team's schedule.
Age 26, Weight 280, Height 6'6", Squat 405, Deadlift 515, Power Clean 275, Bench 385 (225 rep test x 29), 40 time 4.92
Diet: eat everything, but more precisely 4500 cals, 350g protein, 500g carbs, 200g fat.
Bench Press 4 x 5
Incline 4 x 5
Shoulder press (military) 3 x 6
Dips 3 x failure
Lat raises 3 x 8
Squats 5 x 5
Box Jumps 3 x 20
Leg Extensions/Curls 3 x 10
Deadlifts (as power clean gets heavier, I revert to these)
What do you think? Saturday is reserved for supplemental lifts that I missed (including lat pulldowns, rear delts, back extensions, shrugs, etc.) Sunday is for sprints and speed training, Wednesday for plyometrics. I need to increase my squat and my bench, my squat being the emphasis. I am tall, and can't lift as much on a parallel squat, but that's how we are tested, and that's how I do it. Thanks again for reading this, your feedback is very important to me.
Also, I've been doing a "work each body part once a week split", so will doing legs/arms twice a week really help? Thanks!