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The Most Popular Football Coaching Books On Amazon.com as Recommended By Me, Bo Majors
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Good Strength programs
Here are some books and videos I recommend for
the serious weight lifter.
Renegade
Training For Football
Training
for Speed, Agility, and...
Strength
Training for Young Athletes
Explosive
Power & Strength : Complex
Strength
& Power for Young Athletes
Met-Rx: The Complete Strength Training...
Strength and Explosive Power Training
Advanced Strength Training:High Inten
Strength Training Workout
A Practical Approach to Strength Training
Work out for max bench press.
this cycle is based on a lifter whose max is
300lbs.
**(ex. your max divided by 300 equal your percentage that you use to multiply
your poundage's)
Week 1/Day 1
Bench Press 45*10; 95*5; 135*3; 185*1; 200*5
Day 2
Close-Grip Bench Press 45*10; 95/5; 135/3; 185/1; 180/5
Week 2/Day 1
Bench Press 45*10; 95*5; 135*3; 185*1; 210*5
Day 2
Close-Grip Bench Press 45*10; 95/5; 135/3; 185/1; 190/5
Week 3/Day 1
Bench Press 45*10; 95*5; 135*3; 185*1; 220*5
Day 2
Close-Grip Bench Press 45*10; 95/5; 135/3; 185/1; 200/5
Week 4/Day 1
Bench Press 45*10; 95*5; 135*3; 185*1; 230*3
Day 2
Close-Grip Bench Press 45*10; 95/5; 135/3; 185/1; 210/3
Week 5/Day 1
Bench Press 45*10; 95*5; 135*3; 185*1; 240*3
Day 2
Close-Grip Bench Press 45*10; 95/5; 135/3; 185/1; 220/3
Week 6/Day 1
Bench Press 45*10; 95*5; 135*3; 185*1; 225*1; 250*3
Day 2
Close-Grip Bench Press 45*10; 95/5; 135/3; 185/1; 225/1; 230/3
Week 7/Day 1
Bench Press 45*10; 95*5; 135*3; 185*1; 225*1; 260*2
Day 2
Close-Grip Bench Press 45*10; 95/5; 135/3; 185/1; 225/1; 240/2
Week 8/Day 1
Bench Press 45*10; 95*5; 135*3; 185*1; 225*1; 270*2
Day 2
Close-Grip Bench Press 45*10; 95/5; 135/3; 185/1; 225/1; 240/2
Week 9/Day 1
(no assistance work wks 9 & 10)
Bench Press 45*10; 95*5; 135*3; 185*1; 225*1; 255/1; (w/ bp shirt)290*1
Day 2
Bench Press (contest grip) 45*10; 95/5; 135/3; 185/1; 225/1; 255/1; 300/1
Week 10/Day 1
Bench Press (contest grip) 45*10; 95*5; 135*3; 185*1; 225*1; 255/1; (w/ bp
shirt)310*1
Day 2
Rest for Contest
Assistance Exercises
Day 1
Weighted Push-ups 5*5 for the first 4 weeks; 5*3 for the next four
Decline Press 3*8 for the first four weeks; 3*5 for the next four weeks
Seated Dumbbell Press 2*12 for the first four weeks; 2*10 for the next two
weeks; 2*8 for the next two weeks; 2*6 for the next two weeks
Front Delt Plate Raise 2*12 for the first two weeks; 2*10 for the next two
weeks; 2*8 for the next two weeks; 2*6 for the next two weeks Day 2 Decline
Press 3*5 for the first 4 weeks; 3*3 for the next four weeks
Incline Press 3*6
One-Arm Tricep Press 2*10
Contest Warmups
45/10; 95/5; 135/3; 185/1; 225/1; 255/1
Contest Attempts
1st 285
2nd 305
Final 315
Here are a few crazy man workouts I've found on the net.
Hi there, I guess your wondering how this works. Well let me
tell you a little about myself. I am 17 years old, a junior in high school and
have been lifting for a measly 3 years. I am 5'11" and I weigh a natural
250lbs. With the routine I have put together for the past couple of years, my
bench has gone from 145lbs for 6 reps to 325lbs for 3 sets of 6. My shoulder
press has gone from 130lbs 6 times to 335lbs 6 times. My leg press went from
350lbs 12 times to 1200lbs 12 times. All this is possible if you support the
right work ethic. My routine consists of a six day lifting week. So this is only
if you are serious.
Bench Press or Dumbbell Press: 6 Reps. Sets 1-3 with about 30 seconds of rest
between sets.
Incline Press or Dumbbell Incline: 8 Reps. Sets 1-3 with about 30 seconds
between sets. Don't worry about the weight because your body will be fatigued
from the bench.
Flat Bench Dumbbell Pullovers: 12 Reps. Sets 1-3 with a good amount of weight to
really fell the pull and stretch of your chest. 30 seconds rest between sets.
Dumbbell Flies: 15 Reps. Sets 1-3 with the right weight so you can really
concentrate on form. DO NOT overdo it with this exercise.
Tricep Extension: Set 1, 12 Reps. Set 2, 10 Reps. Set 3, 8 Reps. Set 4, 6 Reps.
10 seconds down and 10 seconds up. Make sure you breathe!
Over Head Dumbbell Extensions: 12 Reps. Sets 1-3 make sure to not fully extend
at peak to keep the tension on the muscle!
Flat 90 degree Extension: While lying flat on the ground, pick up two dumbbells
and place them in line with your shoulders and your palms outward. Then, bend
your elbows to a 90 degree angle and extend. Do this for 3 sets with 12 reps per
set. As little rest between sets as possible.
Dips: By now your chest and triceps are exhausted. You don't even want to go on,
but going on is what will help. Do 3 sets of as many dips as you can do with
about a minute rest in between.
Pushups: Elbows in as tight to your body as you can get them. Do pushups with a
descent of 5 seconds and explode up for 25 Reps. Do this until you cannot reach
25 anymore and get them elbows out and do regular pushups with explosive reps as
many times as you can. Now you are done.
Remember, with this type of routine you must have a good spotter and
determination. You want to do this workout once or twice a week, depending on
your mind and attitude. Give your body plenty of rest and water. People say they
don't want bulk, they want cut. Think about this one though: The more muscle you
have, the more fat you are going to burn. Good luck, and I plan to hear from
some of you that realize how effective this is.
I try to base my workout on failure, which means in bench for
example, I may do 5 sets of 5 with 275 today and complete the bench workout.
Next week I will move up 5 pounds to 280 and will most likely not complete the
workout without being spotted. Once I do, I will move up again. This keeps me
working at my peak and allows me to see improvement.
Sets x Reps
Day 1
Bench 5x5
Curls 3x8
Skull Crushers 3x8
Rows 3x8
Inclines 3x8
Sit-ups Burnout
Dips Burnout
Pull Ups Burnout
Day 2
Squat 5x5
Push Press 5x5
Leg Extensions 3x8
Leg Curls 3x8
Sit-ups Burnout
Dips Burnout
Pull Ups Burnout
Day 3
Bench 5x5
Curls 3x8
Skull Crushers 3x8
Rows 3x8
Mil. Press 5x5
Flys 3x8
Sit-ups Burnout
Dips Burnout
Pull Ups Burnout
Day 4
Leg Press 5x5
Hang Clean 5x5
Dead Lift 5x3
Calves Burnout
Sit-ups Burnout
Dips Burnout
Pull Ups Burnout
I am looking for additional lifts to this workout and comments on what you think
about this workout. Also, I am very soon going to be upgrading to a 5 day
workout and I'm looking for suggestions for a fifth day. Thanks
Good Strength programs college football workout
routines
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