What's this doing for me?

E

exol

0
hey,

in football, today (and now everyday, switching mucles) we are doing new routines for summer. Today we did this:

4 sets of 8 reps of incline bench
4 sets of 8 reps of flat bench
4 sets of 8 reps of squats
4 sets of 6 reps of power cleans

we were going to do one-footed squats, but we ran out of time..

we have an hour a day to do this, and it's enough time to easily do the 4 different excersises. while one of the other guys are going, we are supposed to do core work (all it is is abs) and then we do our next set. it's really a workout, or it's the air conditionless room full of sweaty dudes, i don't know.
but we're supposed to fail on the 9th rep, then not be able to do as much the next set. you're not supposed to lower the weight too much, and you're supposed to push as much as you can.

I'm wondering how beneficial this is going to be, and what it is going to do. (i.e. "bigger" or "more toned" or stronger")

btw, today was "power", tomorrow is "speed", ill edit this post then.
 
Keep very very hydrated with water...football practices are notorius for heat stroke and etc.

The basic premise of most football strength programs is "Bigger, Faster, Stronger." I see a lot of room for improvement in what you're doing. Most coaches are set in their ways and don't welcome criticism of their program. The basic premise of the program is pretty good...it's pretty simple and generic but effective for the most part. But like I said, it's not very innovative and has a lot of room for improvement.
 
You're working your chest, which is important for football (think "pushing strength"), power cleans which work legs, back, and shoulders (think "pushing strength", "throwing strength", "running strength", and "hold-your-ground strength"), and squats - leg strength.

Ideally the workout would be more specialized for each position. E.g., a quarterback would want to do a lot more cardio, leg, stabilizer, and tricep training. A lineman would want to do a bulking routine - because weight matters on the line. A receiver needs to work on agility and sprint endurance (not an oxymoron!)
 
coach yesterday said "We're training for football, not for body-building"

"speed day"
4 sets/ 6 reps, alternating legs, box step-ups
4 sets/ 6 reps, squats, narrow base, then you shoot up to your tip toes
4 sets/ 6 reps, cleans, but you shrug fast instead of flipping your arms
4 sets/ 8 reps of this one excersise, basically lawn-mower like
4 sets/ 8 reps of 1 arm curls

all three people in the group are expected to finish the set in <1 minute. Then you get 1 minute to get to the next station.

I'm trying to get protein after the weights, what should i use? I have this shake but someone told me "milk based products get in your stomach, then when we run it'll heat up, curdle, and you'll barf"...powdered form in water = yes?

btw, we run after weights, so that might come into play?

and we rest wednesdays
 
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