Workout opinion

turniphead

Hi there,

I'm 31 years old, 6'4" and 96kg (11% body fat). I play Gaelic football but our season is now over and I want to follow a quality gym program for the winter months.

I'm embarrassed to say that I've never followed a gym program even though I've been using the gym in work for over 8 years. I generally go in and do a fixed set of exercises which I have picked up over the years. I'm sure there's going to be a huge amount of criticism here but all opinions are welcome. This is what I've been doing for about 14 months now. I'm genuinely looking for help here.......

Day A: Pull-ups 6 x 4 reps
Dips 8 x 4 reps
Standard press-ups 12 x 4 reps

Preacher-curls 6 x 4 reps
Bench-press 6 x 4 reps

Core workout (12 mins)*


Day B: Pull-ups 6 x 4 reps
Inverted rows 8 x 4 reps
Close hand press-ups 12 x 4

Tricep-extensions 6 x 4 reps
Dips 8 x 4 reps

Core workout (12 mins)*

*core workout is a circuit of various core exercises (60 secs on / 30 secs off)

So I alternate between Day A and Day B and that's it. I also train/play 3-4 times a week with my GAA team which more than covers my cardio needs.

I would consider myself to be in good shape and would like to maintain that while gaining extra strength and power. Hopefully a good gym program will help me.

I am considering following Stronglifts 5x5 program but I'm not sure how that will benefit me. I don't want to gain much more. I generally want to maintain and improve power.

I hope I've made sense here. Any feedback would be welcome.

Thanks:)

Mellor

Legs?

turniphead

Mellor wrote: »

Legs?

Yeah. My leg work isn't great. Mainly because I don't know the right exercises to do. I know this'll sound stupid but I'm afraid doing the wrong leg exercises will slow me down or risk injury.

As a team we do a lot of leg work preseason. I always thought I'd get my leg workout from playing GAA

Inspector Coptoor

Squats
Front squats
Goblet Squats
Deadlifts
Lunges
KB swings

Jumps/hops on two legs and on single legs

You need to get some of these in your programme.

When you say improve power, do you mean for playing GAA?
You won't have much/any power if you never train your legs.

Alf Veedersane

turniphead wrote: »

As a team we do a lot of leg work preseason.

When you say you do a lot of leg work, what is the leg work?

Aside from lots of running.

turniphead

Thanks for the replies lads. Really appreciated. The leg work we do as a team varies but it's mainly done pre-season and then spread out through the year depending on what matches we have coming

Squats, lunges, box jumps, weighted step-ups, prowler, pulling a weight-sleigh, tyre-flips and more. They're good sessions and you feel you've worked your legs after.

I really want to work away on my own full body program now. Especially leg work.

Thanks again

amazingemmet

Here's your gym program

http://www.defrancostraining.com/articles/38-articles/65-westside-for-skinny-bastards-part3.html