Division I College Football Lifting Schedule (University of Delaware)

Trevor Mooney Here is the actual lifting schedule at the University of Delaware during the 2008 season. During the seasons I played at Washington State, the lifting and conditioning was nearly identical.

In-Season Workouts (Real Sample Weekly Workout Routine)         
         
***In Comparison to Post-Season Workout, the Repititions and Lifts are consistent, because of the         
maintanance lifting of the season         
         

Weightlifting Philosophy and Mentality Advice

Saturday- Gameday         
         
Sunday- After Game Lift         
         
1) Warm Up         
2) Squats                                                   4x 8 Repititions 50% (of Max)         
3) Pull Ups                                                4×6 Body Weight          
4) Close Grip Barbell Bench               4×6 (185, 225 lbs) Light Enough To Get Soreness Out         
5) Shoulder Complex                           3×6 (5/10 lbs)Bent Over Flys, Side Raises, Front Raises, Hi-Rows, Bicep to Military)        
6) Quad/ Hamstring Machines         3×12 Light         
7)Abs                                                          Isometric and Isokinetic Abs and Back ~Roughly 10 min. straight         
8 ) Conditioning: 12×100 yard Striders 75% of Maximum Speed         
         
Monday- Mandatory Off Day by NCAA (Still have film and rehab if needed)         
         
Tuesday Lift (1 day of practice during the week)         
         
1) Warmup         
2) 5 Minutes of Jump Rope (Several Different Exercises)         
3) Hang Cleans 4×4                                      75-85% (of Max)         
4) 1 Legged Body Weight Squats            2×6 Body Weight (2 Sets on Each Leg)         
5) Barbell Bench                                            8 @65%, 8 @ 70%, 6 @ 75%, 6 @ 80%         
6) Barbell Skull Crushers                           3×12 85-135 lbs         
7) Dumbbell Incline                                    3×6 (75-110 lb DBs depending on strength)         
8 ) Shoulder Complex                                  3×6  15-30 lb DBs depending on strength (Look above for the exercises)         
9) Abs                                                                Isometric and Isokinetic Abs and Back ~Roughly 10 min. straight         
           
Film and Practice after Class         
         
Wednesday (2nd Day of Practice)         
No Lift, but additional conditioning after practice         
         
Thursday (3rd Day of Practice)         
1) Warmup         
2) 5 Minutes of Jump Rope (Various Exercises)         
3) Push Jerk                                                    3×6 (Relatively Heavy 185-225 lbs depending on strength)         
4) Barbell Shrugs                                           3×12 (275-425 depending on strength)         
5) One-Foot Lunges                                      3×6 with 135-225 depending on strength         
6) Pull Ups                                                        3×8 Body Weight or with weight vest         
7) Machine Pull Downs                               3×12 Heavy depending on the strength         
8 ) Biceps                                                          3×12 (Various Exercises)         
9) Hamstrings/ Quads  Machines           3×12          
10) Abs                                                             Isometric and Isokinetic Abs and Back ~Roughly 10 min. straight         
         
Friday (Walk-thrus and final preparations) No Lift or Significant Conditioning         
         
Off-Season Workouts (December-April)         
***The Week Schedule given here is a sample; the repititions weights and percentages follow a Russian         
Periodization scale (Which will be briefly explained in furture articles)         
***Lifting during spring ball resembles in-season lifts         
         
Winter Conditioning         
Monday Lift         
         
1) Warm Up         
2) Push Jerk                                                    3×6 (Relatively Heavy 185-225 lbs depending on strength)         
3) BB Bench         10@55%, 8@60%, 6@70%, 6@80%, 4@90% (Repititions change significantly thru weeks)”         
4) DB Incline                                                   3×8 75-115 lb DBs depending on strength         
5) Shoulder Complex                                   3×6 15-30 lb DBs (Exercises listed above)         
6) DB Skull Crushers                                     3×6 35- 65 lb DBs depending on strength         
7) Machine Pushdown                                 3×12 weight dependent on strength         
8 )  Abs                                                               Isometric and Isokinetic Abs and Back ~Roughly 10 min. straight         
9) Conditioning: Jump Rope ~5 minutes, hurdle work (hip flexibility), Speed Ladder ~7 minutes        
         
Tuesday Lift         
         
1) Warm Up         
2) Hang Clean                                                 4×4 (Heavy)         
3) One Legged Barbell Squat                     3×6 135-225 lbs depending on strength         
4) Pull Ups                                                        4×8 Body Weight/ Weight Vest         
5) DB Rows                                                       4×8 Heavy 80-130 lbs depending on strength         
6) Pull Down Machine                                  4×8 weight depends on strength         
7) Hamstring/ Quad machines                 3×12          
8 ) Biceps                                                           3×8 various exercises         
9) Abs                                                                 Isometric and Isokinetic Abs and Back ~Roughly 10 min. straight         
Conditioning: Coach’s Circuit (Brutal Agility and Speed Circuit ~Roughly 90 minutes)         
         
Wednesday- No Lift or Conditioning         
         
Thursday Lift         
1) Warm Up         
2) Clean Jerk                                                  3×6 (heavy but with speed 185-305 lbs)         
3) 1 Legged Body Weight Squats            2×6 Body Weight (2 Sets on Each Leg)         
4) Close Grip Bench                                     4×8 weight depends on strength (185-265)         
5) Barbell Skull Crushers                           3×12 weight depends on strength (85-135)         
6) DB Incline                                                  8, 8, 6, 6 weight depends on strength        
7) Tricep Pushdown Machine                 3×12         
8 ) Shoulder Complex                                 3×6 15-30 lb DBs depends on strength         
9)Abs                                                                Isometric and Isokinetic Abs and Back ~Roughly 10 min. straight         
Conditioning: Coach’s Circuit (Brutal Agility and Speed Circuit ~Roughly 90 minutes)         
         
Friday Lift         
1) Warm Up         
2) Barbell Squat                                           10, 8, 8, 6, 6, 4 (Weights change through the weeks)”         
3) Shrugs                                                        3×12      275-405 lbs depends on strength         
4) Walking Lunges                                      3×16 Steps  55-80 lb DBs depends on strength         
5) Pull Ups                                                     3×8 Body Weight/ Weighted Vest         
6) DB Rows                                                    3×8 DB Rows 80-130lb DBs depends on strength         
7) Machine Pull Downs                            3×12         
8 )  Biceps                                                       3×12 Various Exercises         
Conditioning: 1000 Steps Stairmaster (100% Sprints Roughly 6-8 minutes will burn like hell after squating)         
or (if injured) 20x 30 seconds bike sprints (Level 12-15) with 15 second rests         
         
***During Spring Ball (April and May) workouts are similar to in-season lifts         
***During Summer (May, June, July) workouts are similar to winter lifts and conditioning”         
***Pre-Season (August Two-a-Days) workouts are similar to in-season lifts

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6 Responses to Division I College Football Lifting Schedule (University of Delaware)

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  2. Lila says:

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    Perform this workout mostly to build wider, larger, broader shoulder muscles.

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