Edited: My First Planned Workout Routine

by aussie_cowboy on Sep 5, 2009 10:29 PM EDT Comment 5 comments

Previously, when I have done my workouts at the gym, I have really followed no set plan. I mostly just went in and did whatever excercises appealed to me at the time. I have just planned out a routine for myself, but I would like the advice of others on this forum, who are far more expreienced than myself. I havent included the number of sets and reps, as I dont think I can work those aspects out until I actually implement my plan in the gym. Here are the excercises I plan to do, working out 4 times a week.

Day	1	2	3	4
Work	Weighted Plank Variations	Weighted Plank Variations	Weighted Plank Variations	Box Jump
	Oblique Bridge 3x10	Medicine Ball Work: Alternating Front Twist Throw 3x20	Cable Column Standing Chop 3x10	Single Leg Box Jump
	Lying Trunk Twist	Side Throw 3x20 Standing Overhead Throw 3x20	Cable Column Standing Lift 3x10	Heiden and Stick
	Diagonal Plate Raise 3x10	Chin Ups/ Pull Ups 6x3 and 8x1	Cook Hip Lift	Power Skip
	One Leg Straight Leg Dead Lift 3x6	Inverted Rows 3x6	Weighted Hyperextensions 5x8	Lateral Bound
	Chin Ups/ Pull Ups 6x3 and 8x1	Dips 4x5	One Leg Straight Leg Deadlifts 3x6	Bent Leg Hip Abduction
	Overhead Split Squat 4x6	Overhead Press 3x6	Barbell Squat 4x6	Straight Leg Hip Abduction
	Parrellel grip Dumbell Bench 4x5	Dumbell Rows 3x6	One Arm, Two Leg Rotational Rows 3x5	Feet Elevated Push Ups 2x Max
	One Leg Bench Squat 4x6	Overhead Split Squat 4x6	Squat and Pull 5x8
	Feet Elevated Push Ups 2x Max	Feet Elevated Push Ups 2x Max	Feet Elevated Push Ups 2x Max

Thanks in advance for any advice.

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Well...

Drawing in has been sufficiently discredited to this trainer’s satisfaction, though I think the Pilates crowd still uses it.

I think your exercise selection isn’t bad. There are redundancies (overhead split squats and split squats on the same day?), and your horizontal pushing exercises—feet elevated pushups—are limited. But on the other hand, I can at least sort of picture a context in which this workout might make sense.

I and presumably anyone else who would answer this post would need a sense of your goals before further evaluating the program. Acute variables—sets, reps and the like, would also be helpful. Andrew

by Andrew Heffernan on Sep 8, 2009 10:29 AM EDT reply actions 0 recs

Alright Thanks

I have edited my original post (hopefully for the better).

The Goal of my program is to improve in an athletic sense for football season (American football) especially in regards to speed. The season will not kickoff until Feburary. I am currently 17, 6’3", 204 lbs and play Wide Reciever.

In regards to the draw-in, as you can probably tell, I am not very experienced in this area, and most of my planning has been based on Micheal Boyle’s ‘Functional Training For Sports’, in which he advocates that method

Beuhler: "I'm not a kicker, I am a kicker/ Special Teams player."

by aussie_cowboy on Sep 9, 2009 4:13 AM EDT up reply actions 0 recs

I don’t know that there’s anything objectionable about any ONE of these exercises; I just think you’re going to burn yourself out. These are some lengthy workouts. Even if you’ve got enough time to do them, it might not be in your best interest. Maybe take the time you save to do some pre-hab.

If you’re trying to build speed, I understand your desire to make your legs stronger, but my totally amateur opinion is that you’d be better off changing out some of the lower-body work in favor of sprints and hill sprints.

Also, what’s with the high-frequency chest work? I wouldn’t do 4 days of max anything in a week unless I was doing some short-term hypertrophy or preparing for a law enforcement physical exam.

by fleerdon on Sep 9, 2009 11:36 AM EDT reply actions 0 recs

Thanks for the imput

I do have time to fit these workout in, but you may be right about burning myself out. I plan to try for a few weeks, and see how i feel.

With the sprints, my idea was to build a groundwork in the gym before my team starts pre-season training, where we will do alot of sprint work. This might not be a good idea, but I thought I might try that.

Beuhler: "I'm not a kicker, I am a kicker/ Special Teams player."

by aussie_cowboy on Sep 12, 2009 2:31 AM EDT up reply actions 0 recs

Sounds reasonable. In terms of “laying some groundwork,” you might want to check out some posterior chain strengthening and activation stuff. My sister’s a physical therapist, and she wrote me up a series of glute drills that are, well, kicking my ass.

by fleerdon on Sep 13, 2009 11:14 AM EDT up reply actions 0 recs