my workout

[crazydan]

Basically its a three day program. Day 1 is upperbody weight then upperbody body weight then running. Day 2 is core weight then core body wight then running. Day 3 is lower body wight then lower body body weight then running. Then I start over I do not work out on the weekends.

Tell me how this is plz.

[vhp01]

What do you mean upperbody weight and upperbody bodyweight? Do you mean you lift weights(barbell/dumbbell) then do a bodyweight exercise?

[crazydan]

yes like bench press then pushups

[cheesedog]

What are your goals?

[crazydan]

Well basically i do football and want to become jacked which is why I do weights, but i heard that body weight is better for fighting so I do both.

[koltz]

Well basically i do football and want to become jacked which is why I do weights, but i heard that body weight is better for fighting so I do both.
no it isn't.


you can get jacked from bodyweight and good for fighting , like weights

but bodyweight is cooler , cheaper and more impressive.

you also get to do stuff like switches (am I the only person doing this?? this movement rocks)
and rings

[jonp382]

I'd be doing switches, but I can't even do a GHR yet. :> I can only do negatives so far.

[crazydan]

Well weights are impressive also. I mean im sure most people will be impressed by you benching 500Pds. Also im just gonna do both since they both help. :)

Just to let you know this is my schedule

With weights I do 3 sets of 8 reps slowly with alot of rest.
With bodyweight I do 3 sets of as many as I can as fast as possible with little rest. Basically set one is high amount 2 is medium and 1 is very low is this good?

Monday:
Neck
Plate on back head up
Plate on forehead up
Plate on side of head
Trapz
Haney Shrug
Shoulder shrug
Upright Row
Triceps
Push Down
Extension
kickback
inclined close
close bench
lying tricep extension
cable extension
Bicep
curl
hammer curls
Preacher curl
Then I do
Dips
wide
reg
close
pulsing close

Tuesday:
Pectoral
Bench Press
Pull Over
Flye
Bench Press Machine
incine bench
decline bench
Wide
wide incline
wide decine
dumbell push
Deltz
shoulder press
military press
behind neck dumbell press
lying dumbell raise
Arnold Press
cuban press
internal rotation
dumbell raises
Then I do pushups
x wide push
wide push
reg push
close push
Diamond push
Wednesday
Lats
pulldown
bent over row
1 hand row
Lying Row
Pull over
Forearm
Reverse Curl
Reverse Preacher Curl
wrist curl
reverse wrist curl
dumbell twist
Lowerback
back extension
Then I do pull ups
close
reg
wide
x wide
Thursday is a light day
just weighted ab crunches then Plank
Crunches twist chop
Crunch Ball pepper
Crunch medicine ball drop
Sit up Chop
Sit up ball pepper
Medicine ball drop situp
Friday
Quadricep
Squat
Leg Press
Lunge
leg extension
dead lift
jump squat
romanian dead lift
Leg Curl
Calves
standing calf raise
reverse calf raise
and Single Foot Side-to Side Ankle Hop
Tuck Jump Wit Knees Up
Split Squat Jump
5-5-5 Squat Jump
Standing Long Jump
Standing Jump Over Barrier
Lateral Jump With Two Feet

Sine I am fast, but not a distance runner I am trying to work my way up. I jog a half mile in around 8 min everyday.

I also hit the heavy bag and speedbag everyday.

I would like to know what you think of this workout and if i should add or remove excercises. I am really looking to shorten my weight routine. If any of my weight excercises are working the same muscle I would appreciate it if you told me thank you.
[/b]

[cheesedog]

Just one man's opinion.....Crazydan, if you want to gain strength and size for football, I would recommend Bill Starr's 5x5 program. Google it. Your program is way to high volume and has far to many isolation exercises. Stick with the big compound exercises like squats, deadlifts, bench and overhead presses, bent rows, etc. If you want to do bodyweight exercises it would be more effective to do them on a seperate program. I did something similiar to that for several years, doing heavy weightlifting for 3-4 weeks, then doing bodyweight exercises for 3-4 weeks. As long as I took 1 week off between each cycle I made good progress.

[vhp01]

Ok forgive my ignorance but what are switches and GHR?

[jonp382]

Glute Ham Raise...

http://www.defrancostraining.com/pics/images/pics/male-hs/drey-weighted.jpg

Basically you just go up and down in a 90 degree ROM in that picture...a Switch is like it except you go farther back when you are in the upright position so you get more muscle recruitment.

Also I have to agree the workout is way too time consuming. :lol:

[1rickloyd1]

football and fighting needs to be explosive. Like was stated before way too many isolation exercises. do your plyo work depth jumps, weighted clapping pushups etc. do olympic lifts like snatch, clean and press, deadlifts. the 5x5 is great for strength and size gains. what position do you play?

[koltz]

if you can't do a GHR\switch with your body straight , do it while you are tucked in and it gets much easier , or anyhting in between.

the cool thing is : your arms are free , you can get a cehst expandor , and train pressing and pulling in the same time , which makes it a TOTAL BODY excersise (except the obliques maybe )

[crazydan]

Ok thanks guys. Well for football I play WR and TB and LB. I also box.

O by the way. Are all the isolation excercises bad or just time wasting?

[jonp382]

They're time consuming and not as good as compound exercises. Plus you'll probably over train yourself with all those exercises.

[vhp01]

Glute Ham Raise...

http://www.defrancostraining.com/pics/images/pics/male-hs/drey-weighted.jpg

Basically you just go up and down in a 90 degree ROM in that picture...a Switch is like it except you go farther back when you are in the upright position so you get more muscle recruitment.

Also I have to agree the workout is way too time consuming. :lol:

Thanks I haven't seen that one before, it looks like it would feel weird until you get the hang of it.

[crazydan]

What exactly is over working a muscle? Also do the compound excercises make you as big as isolations. Basically I want to get bigger, stronger, and muscular(for the ladies lol), but still be able to crush people on the football feild and boxing ring. I just realized something If i do isolations is it possible that all of a sudden i have like big parts of my body and other are small. For instance my interior deltoid is huge and my exterior is small? Ok well thats it for me I am going to try and find compoud excercises for myself. If you know of any please tell me. thanks

[crazydan]

Ok I edited my weight exercises.
Neck
Plate on back head up
Plate on forehead up
Plate on side of head
Trapz
Haney Shrug
Shoulder shrug
Upright Row
Shoulder
Military press
Hang Clean and press
Arnold press
Military dumbell press
Biceps
barbell curl
Curls
Hammer Curls
Triceps
Pushdown
Extension
Close grip bench
Inclined close grip bench
Forearms
Reverse Curl
Wrist curl
Reverse Wrist Curl
Pectoral
Flye
Wide grip bench
bench
Incline wide grip bench
Inclined bench
Lats
1 Arm Row
Behind Neck pulldown
Middle back
none yet
Lower Back
Back extension weighted
Row
Dead Lift
Abs
Weighted crunch
Legs
Squat
Lunge
Romanian Dead lift
quad extensions
leg curl
Calf raise
Reverse calf raise
If you think I have to many or I need more please tell me. I would like to add in a few more compound excercises and take out a few isolations thanks a lot.

[1rickloyd1]

just looking over it i would say that you can do bridging to work your neck even put your helmet on and bridge..you should already be doing this in practice. If you do snatches then you wouldnt need anymore trap exercises as the powerful jumping shrug part of the snatch would be great. presses can be replaced by handstand pushups, biceps can be replaced with chins, triceps with weighted dips, forearms should be getting plenty of work with all you exercises. If you are novice-intermediate i probably wouldnt isolate forearms for a while. get some bands for your pec work, deadlifts, snatch and clean and presses with some pullups for back, full contact twist for abs, squats stiff leg deads hill sprints or sled dragging for legs. I would probably keep your bench in or maybe change it to dumbell work and alternate arms some they press independently. this will help with creating space being a wr. thats a heck of a mix though as a tb i would focus on legs and arms. wr on agility and speed and lb on strength and agility. so make sure you get limbered up and hopefully use some of these ideas especially the compounds- deads, snatches, cleans.

[crazydan]

Thank you so much.

[crazydan]

Im going to put in stiff leg dead lift, clean and jerk, and snatch. What muscles do they work.

[cheesedog]

Crazydan, here's a sample strength training cycle.

MONDAY: Heavy Day
Squats: 5x5 to limit
Deadlifts or Bent Rows (Do DL one week, Rows the next): 5x5 to limit
Bench Press: 5x5 to limit
Incline dumbell press: 2x20
Chins or pullups: 4 sets of as many as you can do

WEDNESDAY: Light Day
Squats: 5x5, using 60 pounds less than Monday
or Lunges: 4x8 (alternate form week to week)
Overhead Presses: 5x5
or Dips: 4 sets of as many as you can do (alternate weekly)
Stiff Legged Deadlifts: 4x8
or Good Mornings:4x8
or hyperextensions: 4x20 (alternate between all three)
Barbell or Dumbell Curl: 2x20
Tricep Pushdown: 2x20

FRIDAY: Medium Day
Squats: 3x5, followed by 2x3. The last set of 3 should be with 10 pounds more than you used on Monday. Then, on the following Monday you would do 5 reps with that weight.
Shrugs: 5x5
or Clean Grip High Pulls: 5x5 (alternate weekly)
Incline Bench Press: 5x5
Straight-arm Pullovers: 2x20
Calf Raises: 3x30

Ab work should be done after each workout. Warm up thoroughly, and stretch afterward.
Every 4th week should be a light week, you can do the same exercises and the same reps, but drop all weight to about half that you normally do. This will help prevent overtraining and injuries.

If you have any queations, don't hesitate to ask.

[crazydan]

Neck
Plate on back head up
Plate on forehead up
Plate on side of head
Trapz
Shoulder shrug
Upright Row
Snatch
Shoulder
Military press
Clean and jerk
Arnold press
Military dumbell press
Biceps
Curls
Hammer Curls
Triceps
Pushdown
Extension
Close grip bench
Inclined close grip bench
Forearms
Reverse Curl
Wrist curl
Reverse Wrist Curl
Pectoral
Flye
Wide grip bench
bench
Incline wide grip bench
Inclined bench
Lats
1 Arm Row
Behind Neck pulldown
Lower Back
Back extension weighted
Row
Dead Lift
Abs
Weighted crunch
Legs
Squat
Lunge
Romanian Dead lift
Stiff leg
quad extensions
leg curl
Calf raise
Reverse calf raise
Finally finished, but I have a question the day after I do the workout I am very sore. will this onlly happen the first few weeks of the workout or forever. thanks