Classic Football Strength Training Workout III

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Classic Football Strength Training Workout III

Bill Reynolds Football Workout - Linemen Off-Season

 
"Football demands great power and quickness... All professional football teams and most college and high school teams stress weight training. Indeed many of these teams have retained special "strength coaches" to ensure that their athletes have access to proper supervision" - Bill Reynolds, Complete Weight Training Book - 1976.

Exercise

 Sets Reps Men*
1. Clean and Press 1 12-15 60%
2. Power Clean 3-5 6-8 65%
3. Deadlift 3-5 3-5 110%
4. Shoulder Shrug 3 8-12 90%
5. Bench Squat 3-5 8-12 120%
6. Leg Extension 3 8-12 60%
7. Leg Curl 3 8-12 30%
8. Bench Press 3-5 6-8 75%
9. Bent Rowing 3 8-10 70%
10. Press Behind Neck 3 6-8 50%
11. Bent-Arm Pullover 3 8-12 50%
12. Wrist Curls 3-4 15-20 40%
13. Donkey Calf Raise 5-8 15-20 100%
14. Calf Press 5-8 15-20 100%
15. Situps 1-3 25-100 ---
16. Wrestler's Bridge 2-3 --- ---

*Indicates the percentage of body weight that you should use for your initial training weights. Adjust your training weights for each exercise up or down from there.

About Bill Reynolds
Bill Reynolds "Complete Weight Training Book" was published almost thirty years ago in 1976. Reynolds, by the time the book came out was already an accomplished author, having written more the 100 weight training related articles for various publications. Bill became passionate about weight training after seeing how it much it helped him realize his full potential as an athlete.

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