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Looks good, one suggestion I would recommend is swap the lat pulldown with barbell bent row. If you did that you are basically doing the PTC beginners program which everyone here recommends.
What type of cardio do you do? Burpees or tabata thrusters are very good forms of high intensity interval training/cardio
What type of cardio do you do? Burpees or tabata thrusters are very good forms of high intensity interval training/cardio
Sprints (20,30,40), burpees, barbell complexes, hard stuff no jogging. Silverback put up a nice method in a football conditioning thread (repetitive upper body work then sprinting repeat non stop for up to 20 minutes. PTC has put up some really nice barbell complexes to do.
What you need to do is think about what you do during a game and replicate that (a bit harder and a bit longer helps). You sprint short distances in a game, move back to position and do it all again. You don't jog in a game so make sure you don't do any of that. You do drag guys with you so sled dragging is a good option. You do push yourself off the ground as adding that is an option.
They are just some ideas for you.
Cut the crunches as I said in your other thread they are useless for you.
What you need to do is think about what you do during a game and replicate that (a bit harder and a bit longer helps). You sprint short distances in a game, move back to position and do it all again. You don't jog in a game so make sure you don't do any of that. You do drag guys with you so sled dragging is a good option. You do push yourself off the ground as adding that is an option.
They are just some ideas for you.
Cut the crunches as I said in your other thread they are useless for you.
