Re: help with program plz!

#24634
ashley
Guest

Hey Benny welcome to the group, well first I would like to know where you are living as the first thing you need to do is find a weightlifting coach to teach you how to lift in Olympic lifting style, also what position will you be playing as this will effect the programming, I would suggest you start with a 3 day a week full body program and see how you go from this, my basic starting program is (with examples in brackets):

1 x Olympic movement (Power Clean from hang position below knees)

1 x Squat (Back Squat)

1 x Hamstring/Lower Back (Romanian Dead Lift)

1 x Upper Body Push and Pull super set (Bench Press & Bent Over Row)

Week 1 – 4 x 6

Week 2 – 5 x 5

Week 3 – 6 x 4

There are many programs specific to aerobic and anaerobic fitness and speed training on the site so spend a day reading through some of them and then fire off any questions you have cheers, ashley