Off-season football routine

[MTfootball]

Well,im in 9th grade and play football for my high school and the season is coming to an end. After experiencing high school football for the first time ive noticed some things i need to improve..my strength,speed,and quickness/explosiveness. i started lifting at the begining of 8th grade and continued throughout the year and into the summer till about a month 1/2 ago. i wasnt totally serious about lifting when it came to proper nutrition then..but i plan to change that this year,well enough of my talking,what do you all think of this workout?

Monday
Exercise-Rep/set

flat bench-12x2
squat-15x2
leg curls-15x2
hip flexors-15x2
behind back press-12x2
box jumps-15x2
power cleans-6x2
crunches-50x2

Tuesday

lower back ext-15x2
tricep ext-12x2
calf raisers-25x2
leg raises-15x2
side crunches(2 sets each side)-25x2
flat bench flys-12x2

Thursday

incline bench-12x2
squat-15x2
leg curls-15x2
hip flexors-15x2
behind back press-12x2
box jumps-15x2
power cleans-6x2
crunches-50x2

Friday

bent of rows-12x2
bicep curl twists-12x2
flat dumbell press-12x2
leg crossovers(45 secs no stopping)
wt'd shuttle run(5 erasers except the erasers are 10 lb plates)
side crunches-25x2
incline bench flys-12x2


Ill be doing my cardio after each workout..Monday and thursday right after the workout ill go outside and run=1x800,stretch/agility drills,2x400,20 yard and back weighted sprints,then 5x100 yard sprints (down/back=1)

Tuesdays and fridays ill go outside and run=1x800,stretch/agility,1x400,3x100 yard sprints (again,down/back=1)

I got the running routine from the school football program..we used it after we came back from camp to get us into better shape and work on our speed. The weight training is a routine that i came up with that i think will benefit me the most. All of the workouts in this routine i have done before and know how to do properly. ill be working out with a friend of mine from last year who also happened to be in the same weight training class with me.After about 4-6 weeks ill come up with a new workout with more sets. I figure since i havent been lifting for a while ill start from square 1..(maybe 2,lol). Its also a possibility that i cut down on the running slightly so im not totally dead after each workout.

Also,about me..im 14,bday was on the 8th of august..180lbs 5'9"
As you can see ive put a lot of thought into this and I know im no expert and probably forgot to think about certain things,so i would appreciate constructive criticism

[Gartrell]

Way tooo many reps. If you play line then 3-5 reps. If you play a skill position then 3-5 reps! Here's what we do

Week 1 - 3x3
Week 2 - 3x5
Week 3 - 5,3,1
Week 4 - 10,8,6

It seems to work. Just keep looping through.

[MTfootball]

the reason i have high reps is because i want strength,but then i also want endurance...also with lower reps it doesnt seem like i would get a intense workout,and doesnt lower reps just cause you to bulk up? i dont want to get huge..i just want to get strong. maybe my reps are to high..wouldnt 8-10 be fine? after about 4 weeks of this workout ill start doin the pyramid with squat,bench,and power clean. also,should i add in the deadlift after 4 weeks?

[Neilio]

I would allways do the deadlift, my lsession isnt complete without it.

[Gartrell]

Originally Posted by MTfootball

the reason i have high reps is because i want strength,but then i also want endurance...also with lower reps it doesnt seem like i would get a intense workout,and doesnt lower reps just cause you to bulk up? i dont want to get huge..i just want to get strong. maybe my reps are to high..wouldnt 8-10 be fine? after about 4 weeks of this workout ill start doin the pyramid with squat,bench,and power clean. also,should i add in the deadlift after 4 weeks?

If you want endurance, run for endurance and do bodyweight excesizes. 8-10 is for hypertrophy, the rep range I suggested is for strength.

[rayray19]

yeah that is too many reps.high reps are just mainly for muscular endurance lower reps are for muscular strength.also with higher reps there is a chance for injury since you get tired you lose your form and that can cause you to get hurt.