SomeWeirdSin wrote:
Here's a very solid all-around lifting routine to get you started. You may want to add a few lifts specific to your weaknesses.
weeks 1-2 10-12 reps 3 sets
weeks 3-4 8-10 reps, 3 sets
weeks 5-6 6-10 reps, 4 set
weeks 7+ 5-6 reps, 5 sets
restm45-60 seconds between sets. The time between sets is what seperates functional strength from massy football player strength--they take 2-3 minutes.
NNothing comes for free--you'll need to get mass to get stronger. but 1-2 pounds of mass in the right place is well worth it, and that's all you should expect to retain long-term from a signle summer of lifting.
Control the weight slowly through the positive and negative (except on cleans). Focus on learning proper form. Use free weights whenever possible--prioritize dumbbells over barbells. That'll help work stabilizer muscles, develop coordination, and make sure that you are working in natural motions.
4 days a week, 40-60 minutes should be plenty.
Warm up with a jump rope/core routine. Do your main run after your lift.
Monday/Thursday: pull
pullups
cleans
lat pulldown
seated rows
one-armed rows
curls
forearm curls
Tuesday/Friday: push
Squat varieties to choose from: front, rear, one-legged
Deadlift OR step-ups
forward lunges
side lunges
leg extensions
leg curls
calves
Bench OR incline bench
triceps
Sample core/jump rope routine:
500 standard skips
30 situps
30 obliques
30 crunches
30 fish flops
15 donkey kicks either side
30 leg raises
500 skips--1 leg at a time
repeat core
10x: 1 skip left leg, 2 skips right, then reverse
10x 2 skips left leg, then 3 skips right, then reverse
core
pyramid from 1-10 on skips: that means 1 skip left leg, 1 right, 2 left, 2 right...all the way up to 10/10 and back down to 1/1.
Awesome post. |