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Hey Guys pretty new here so wanted to put up my first post.
Firstly .. what I have in the Garage:
Boxing bag, speedball
Treadmill
Body Solid EXM series? multigym with flye (95pounds)
Bench Press Rack
spare bench incline with preacher
new Olympic barbell from Aust barbell Co. plus weights
Currently seeking a squats rack.
So the sport... requires agility/fast movement, lots of upper body strength due to impact injuries and body contact and fast arm movement and strength to throw the ball hard....
So here is what I was thinking...
Monday
Legs
4x10 Squats
3x10 Hack Squat (Squat behind legs)
3x10 Leg curls (reverse leg extension)
3x10 Standing Calf Raise
Wednesday
Chest
4x10 Bench press
3x10 Incline Press
3x10 Incline Flye
3x10 Flyes
Failure pushups Trio including....
- Pushup failure
- Flye on back failure
- Press on back failure
Friday
Back
4x10 Deadlifts (One hand front one back)
3x Failure Inverted rows
3x10 Bent over rows
3x10 Good Morning
Sunday (Big Day Workout)
Shoulders & Arms
4x10 Shoulder press
3x10 Side laterals
3x10 Front Laterals
3x10 Skullcrushers
3x10 Barbell curls
3x10 Zotterman curls
3x15 light weight Overhead wood shop
Would love to know where... I am looking at bulking up for the next 2 months then changing to a more vigorous routine to increase my agility/speed. I am mainly a defender but would like to get back in to some attack work this year. My style of defence is body contact and hitting hard.
im eating 6 meals a day (protein and carbs) with a protein shake in the morning and night- ON Pro gainer, then A shake post workout (Iso-sensation by Ultimate Nutrition), Anavite multivitamins in the morning and t-bomb off (have to talk to the doc about this one) and on due to a medical condition to increase testosterone. I am also taking synthetic testosterone 5mg/day (prescribed). oh and laid off the Alcohol
I'd reduce some of the volume, your shoulder day in particular would take forever to complete. Get rid of some of the lifts your doubling up on, case and point, squats and hacks squats, the squat cannot be beaten so why do a poor imitation of it. If you want more leg work do more squats, proper squats.