The college football program I went through stressed repition and endurance more than raw strength. Our program usually started the 2nd week in Januray and ran upto spring ball. The first 3 weeks were what they called the base building phase. This meant lower wiehgt high repetition. The folowing 4 weeks after that was considered strength building where we went to 85-90% of max at 2-4 reps.
The only excercise we had that went to failure was curls. We would take a standard 45lb bar and put two 10s and a 5 on. We would go until we couldnt go anymore then have our spotter take the weight off incrementally till you eventually got down to the bar.
That would make you puke(literally). That is why they had pride buckets next to that station.
After the 7 weeks of weights we concentrated on cardio and conditioning. Moving to more running oriented drills. We did however continue lifting but in a reduced fashion. We had a pride drill we would do 2-4 times in the month of March where we had 5 stations setup. After each lifting station we had to run a 400 in between. We ran this circuit twice and it was a monster of a workout.
By this time Spring break has happened and we were now coming up on Spring ball.
The results for this imo was phenominal. My first year in this program I went from 175 and 12% body fat to 189 and 5% bodyfat. I dont know the exact number but I believe I picked up about 26 pounds of lean muscle mass in under 3 months.
I look back on it and miss the dedication and intensity of the program. I looked great and was strong as hell. I just cant get myself that motivated to do all those drills on my own. I go and workout but currently sit at 205 and about 15% body fat hehe.
The only excercise we had that went to failure was curls. We would take a standard 45lb bar and put two 10s and a 5 on. We would go until we couldnt go anymore then have our spotter take the weight off incrementally till you eventually got down to the bar.
That would make you puke(literally). That is why they had pride buckets next to that station.
After the 7 weeks of weights we concentrated on cardio and conditioning. Moving to more running oriented drills. We did however continue lifting but in a reduced fashion. We had a pride drill we would do 2-4 times in the month of March where we had 5 stations setup. After each lifting station we had to run a 400 in between. We ran this circuit twice and it was a monster of a workout.
By this time Spring break has happened and we were now coming up on Spring ball.
The results for this imo was phenominal. My first year in this program I went from 175 and 12% body fat to 189 and 5% bodyfat. I dont know the exact number but I believe I picked up about 26 pounds of lean muscle mass in under 3 months.
I look back on it and miss the dedication and intensity of the program. I looked great and was strong as hell. I just cant get myself that motivated to do all those drills on my own. I go and workout but currently sit at 205 and about 15% body fat hehe.