Football weight lifting program

**kurimski** · 08-10-2007, 05:10 PM

Does anybody happen to know the actual lifting program the football team is on or where to find it online? It's clearly obvious they are in better shape and getting bigger. I need to switch up my military work out program and figure it couldn't hurt doing their program. Also, anybody know what supplements they are taking? I read some where that now they have unlimited funds for supplements as apposed to the past having a budget. Thanks in advance for any help.

**BryceC** · 08-10-2007, 05:16 PM

I know this is a little off topic... but if you are interested in workouts, find the workout the guys from the movie "300" did. It's absolutely mind blowing. I wouldn't recommend it unless you have all day to lift, but it's insane what those guy did imo.

**cyclonedave25** · 08-10-2007, 06:01 PM

I too saw the workout from that movie (300), it's pretty intense!
You can find videos from it on you tube.

**ISUFan22** · 08-10-2007, 06:45 PM

I have a lifting program that is yielding me pretty good results. If you're interested, PM me and I'll type it up and e-mail it to you.

**brianhos** · 08-10-2007, 07:35 PM

This is the program I started about 6 months ago. It is a great beginner program that will build you a lot of mass quick. It is pretty intense though, so not for the girly men.

Bodybuilding.com Forums - View Single Post - Writeup for Rippetoe's program

**saf** · 08-10-2007, 08:09 PM

The ¨300¨ actors trained at a gym that used a Crossfit-derived program (Gym Jones (?) I think--originally was a crossfitter then opened his own gym). That type of workout actually doesn´t take too long, as it is very intense. What you may have seen was the probably 300 final fitness test, which as I understand it was a huge test running the gamut of their workouts and skills.

Crossfit is a great program--I started about a month ago. Go read about it on Welcome to CrossFit: Forging Elite Fitness Very good concept and it has a strong following in the military and public service worlds (firefighter, police, etc.). Crossfit isn´t about building mass, but rather becoming as fit as you possibly can. They incorporate olympic lifts, gynastics, and several other things to hit every type of fitness you can. So one day you may run 5k or 10k, but then the next day you may have to do 100 squats, 5 muscle ups (pullup/dip combined), 75 squats, 10 muscle ups, 50 squats, 15 muscle ups, 25 squats, and 20 muscle ups all as fast as you can do it. Huge amount of variety, which I love. Note that when you first start you will have to substitute for a lot of the exercises, but there are websites that scale them all down, as the prescribed workouts can be insane.

Lastly, it doesn´t require much equipment, as you can get by with almost nothing (substituting) and do almost everything with a set of rings, olympic bar/bumper plates, and a kettleball/dumbell. Great online community as well.

-Soren

**ISUFan22** · 08-13-2007, 07:24 PM

I had a couple PM's on this so I wanted to post it here. Finally got around to typing it up. I've been getting the 4 different groups in each week and then trying to get some cardio in on a 5th day. Right now my order is Chest/Shoulders, Legs - Quads, Back and Legs - Hamstrings. I do a month of 12's then switch to 8's (number of sets increases on some exercises) and then a month of 5's (again, sets increase) - then back to 12's. Eventually I'm going to work in some core exercises on the days I do legs so I can work my core 4 times a week.

Chest/Shoulders

Bench (12x2)
Alternating Dumbell chest press (6x6x6 (left x right x together) x2)
Push-ups (20x2)
Barbell shoulder press (12x2)
Alternating Dumbell shoulder press (6x6x6 (left x right x together) x2)
Cheerleaders ((arms at side, raise up at sides, bring straight forward, bring straight back, down, repeat) 12x2)

Elective oblique core exercise
Sluggers (12x2 each side)
Unbalanced bicycles (60-90 seconds x2)

Back

Pull-ups (12x2)
Squat pull-downs (12x2)
Hi-Lo rear delt fly (12x2)
Low-rows (12x2)
Angle pullups ((heels on grounds, pull up on bar so your body is at nearly a 45 degree angle with ground - progressively make harder by lowering bar) 12x2)
Dumbell plank rows ((push up position with dumbell in each hand, bring one up, hold, down, bring the other up, hold, down, etc) 12x2

Medicine ball leg raise & reach ((can sub dumbell for weight) 25x2)
Bosu bicycle ((bicycles sitting on a bosu ball) 12x2)
Elective core exercise

Legs - Quads

Bulgarian lunges (12x2 each) super-set with...
Split-cyclone lunge jumps ((lunge position, jump, land in opposite lunge position, jump, etc) 12x2 each)

Single leg extensions (12x2 each) super-set with...
Lunge forward/backwards (12x2 each)

Single leg jump-to-box (12x2) super-set with...
Single leg squat-and-reach (12x2)

Legs - Hamstrings

Squats (12x2)
Dead lifts (12x2)
Straight leg dead lifts (12x2)

Single leg hamstring curls (20x2) super-set with...
Single leg hamstring resistance band speed curls (20x2)

**cytech** · 08-13-2007, 07:51 PM

My football weight lifting program includes large amounts of small weights. The good old 12 oz curls.

**rahtotheames** · 08-13-2007, 08:51 PM

Unless you are under 25, I suggest you do not do the program Iowa State is using. They make the players lift 100 - 110% of their max, which is good if you have testoterone flowing like the Mississippi. If not, you may find yourself being seriously injured. My high school actually uses the BFS program.
BIGGER - FASTER - STRONGER

**herbiedoobie** · 08-14-2007, 05:34 AM

I'm 43, and lift my max or failure nearly every week. The key is to get in shape before you try max lifts, and listen to what your body is telling you, i.e., know the difference between aches and pains, and possible signs of incipient injury.

**joepublic** · 08-14-2007, 07:14 AM

Originally Posted by ISUFan22

I had a couple PM's on this so I wanted to post it here. Finally got around to typing it up. I've been getting the 4 different groups in each week and then trying to get some cardio in on a 5th day. Right now my order is Chest/Shoulders, Legs - Quads, Back and Legs - Hamstrings. I do a month of 12's then switch to 8's (number of sets increases on some exercises) and then a month of 5's (again, sets increase) - then back to 12's. Eventually I'm going to work in some core exercises on the days I do legs so I can work my core 4 times a week.

Chest/Shoulders

Bench (12x2)
Alternating Dumbell chest press (6x6x6 (left x right x together) x2)
Push-ups (20x2)
Barbell shoulder press (12x2)
Alternating Dumbell shoulder press (6x6x6 (left x right x together) x2)
Cheerleaders ((arms at side, raise up at sides, bring straight forward, bring straight back, down, repeat) 12x2)

Elective oblique core exercise
Sluggers (12x2 each side)
Unbalanced bicycles (60-90 seconds x2)

Back

Pull-ups (12x2)
Squat pull-downs (12x2)
Hi-Lo rear delt fly (12x2)
Low-rows (12x2)
Angle pullups ((heels on grounds, pull up on bar so your body is at nearly a 45 degree angle with ground - progressively make harder by lowering bar) 12x2)
Dumbell plank rows ((push up position with dumbell in each hand, bring one up, hold, down, bring the other up, hold, down, etc) 12x2

Medicine ball leg raise & reach ((can sub dumbell for weight) 25x2)
Bosu bicycle ((bicycles sitting on a bosu ball) 12x2)
Elective core exercise

Legs - Quads

Bulgarian lunges (12x2 each) super-set with...
Split-cyclone lunge jumps ((lunge position, jump, land in opposite lunge position, jump, etc) 12x2 each)

Single leg extensions (12x2 each) super-set with...
Lunge forward/backwards (12x2 each)

Single leg jump-to-box (12x2) super-set with...
Single leg squat-and-reach (12x2)

Legs - Hamstrings

Squats (12x2)
Dead lifts (12x2)
Straight leg dead lifts (12x2)

Single leg hamstring curls (20x2) super-set with...
Single leg hamstring resistance band speed curls (20x2)

Ah to be 18 forever and able to do this.

**ISUFan22** · 08-14-2007, 08:32 AM

Me? 18? HA!

You need not be a teenager to be able to exercise...

**joepublic** · 08-14-2007, 08:46 AM

Originally Posted by ISUFan22

Me? 18? HA!

You need not be a teenager to be able to exercise...

Who says I don't exercise? My joints just can't handle that workout.

**brianhos** · 08-14-2007, 08:49 AM

Originally Posted by joepublic

Who says I don't exercise? My joints just can't handle that workout.

Start light and work up to it. I did not think my body could handle squats 3 times per week and running 6 times a week, but you adapt and become stronger. I never have knee pain anymore, I used to have it all the time.

**ISUFan22** · 08-14-2007, 08:56 AM

Brian is right...you don't go into any new workout program at 100% weights. I've seen people that do and they either get hurt or stop doing it because it's too hard. Well of course it is, the workout program is new! Need to slowly work into it.

I'm still rehabbing a nearly completely reconstructed knee. If my bad joint can handle it, most likely anyone's can, short of someone with arthritis.