Workout plan - Power lifting

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I'm Currently 132 lbs, 5'10, and in football. We workout 4 days a week, and they have their own program. I dont like their program currently. I'm thinkin I need power, and power comes from all over the body while playing football. My lift will consist of either this routine or the other (critique please)

Lift 1:

Power Cleans
Dead Lift
Bench press
Squats

Lift 2 (Thinkin this one)

4 Position power cleans
Bench Press
Squats

On my offday:

Light lifting -

Triceps
Biceps
Forearms
Calves

If your wondering what I mean about 4 position cleans, Its basically this:

1. Deadlift, place back on ground
2. Normal power clean, bring down to knees, dont let it touch the floor
3. Clean from under knees
4. Hang clean

I even thought about making it 6 position and including front squat and push jerk, but that would wear me out too fast.

I'm buying a case of protein this afternoon, so I will be drinking and eating protein bars. My diet is not too healthy, I know it should be, but its just not changing.

Ideas?
 
keep your reps to five and under and periodize your load, if you want to learn a **** load about athletic weight lifting buy

Power to the people
-Pavel Tsatsouline

Beyond Body Building (I recommend this the most)
-Tsatsouline


I'm glad to see you got some knowledge already, good choice in the lifts!
 
Pretty good choices there for your exercises, just remember your load and rest are as important. There are a couple of things you may want to add if you are not doing them, that is short sprints, and some core training.

Also, more on what Mike said. 5 reps or less is good for power, but the weight must be heavy enough that you can barely do that 5th rep. 5-8 sets with adequate rest, (3-5 mins).
 
I will be heavy lifting on monday, tuesday, and friday, and the rest will be very light at home. I know its not the best to have two heavy lifts in a row, but I have to because of my schedule. Im either gonna do 5 sets of 3 or 5 sets of 5 depending on how tiring this workout is going to be. Im very excited to see how it works out on monday.
 
Isn't the football team doing the BFS (bigger faster stronger) program? Basically bench, clean, and squat? That's a good basic program.

Doesn't the team lift together? If you guys don't that's different than just about every football team I've seen. By the way, just do a full clean instead of teh 4 point or 6 or 19 point clean.

I want to give you some life advice and not lifting advice-
Is it going to piss your coach off if you don't lift with the team and you start following your own program? The most important aspect of team is cohesion and unity. Your best to follow the coaches direction and keep in his good graces.
 
evolution said:
Isn't the football team doing the BFS (bigger faster stronger) program? Basically bench, clean, and squat? That's a good basic program.

Doesn't the team lift together? If you guys don't that's different than just about every football team I've seen. By the way, just do a full clean instead of teh 4 point or 6 or 19 point clean.

I want to give you some life advice and not lifting advice-
Is it going to piss your coach off if you don't lift with the team and you start following your own program? The most important aspect of team is cohesion and unity. Your best to follow the coaches direction and keep in his good graces.
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Ok see we did do that, but the cycle changes. Right now our workout consists of:

Hang clean and front squat
Bench
Hammer circuit (forgot to include this in my offday workout)
And I forgot the last lift (its minor..)

During offseason it was:

Power clean
Squat
Pusk Jerk
Deadlift

on the heavy lift day, and bench on the second day accomodated with some other lifts that werent to great.

Right now we lift AFTER practice, in which we are exausted, but I can make it happen.

The coaches right now dont care how we lift, they just sit in the office while we goof off.
 
The only thing that would concern me is your recovery level and your ability to compensate as far as performance goes while in-season. Sure, during off season you can mound in the time during the gym.

You might check out this program-
 
Yeah.. well im using this week as a trial week to see how it goes...

evo... those guys already had 170+ lbs on them and were already performing pretty good.
 
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