DeFrancosGym.com - Lower Body Strength & Power Workout: 4-13-10

College football players gettin' after it!

THE WORKOUT
1. TKE's - 3x15
2A. Safety Bar Squats off pins - 5x2
2B. Box Jumps - 5x3
3. Sled Accelerations - 4x15 yards
4. KB Swings - 3x12
5. Band-resisted sit-ups - 4x25

Category:

Sports

Tags:

• defrancos
• gym
• lower
• body
• strength
• power
• speed
• college
• nfl
• football
• training

[Jahkillian]

Love it... All gyms should be like this.

[Tomyeto187]

Defrancos doing it again, working towards owning a gym like this myself.

[AllMightyAlex5]

All the above t pain

[TheAidendawtrey]

song starting at 1:48?

[LaserAeroxRacingTeam]

yo Joe, Who is the guy doing box jumps in 1:30 he's crazy!!!

[FlavourFightLF]

i wanna earn a shirt too.

[Draykid]

@Grummski

Well that's all well and good but it seems to me that you're attaching a whole lot of things to a personal preference. Cleans and presses/jerks are good because the combination makes sense. It uses nearly the entire body. Of course not using them makes perfect sense in certain programming structures, but using a basic, regular full-body plan cleans and presses are kind.

And personally, I train my hands/wrists already.

[Grummski]

@Draykid

That'd be fine if it was a whole body session - but this is a lower body session. I can't say push pressing or jerking close to your max would be healthy for your shoulders the day after a RE/DE/ME upper day.

If I'm push pressing I just do it from the rack *shrugs shoulders*

Again - hand/wrist training is going to a lot of effort just to do 1 exercise that can be replicated by a million others, all of which are safer, and easier to teach.

[Draykid]

@Grummski

There's the ability to do an overhead press, push press/jerk, or jerk once you've cleaned a weight though.

Personally, as someone who prefers overhead presses most of all, I plan to use a lot of cleans to get the weight up.

Also, with some hand and wrist training I think there's a minimal risk of wrist breaks in a clean.

[Grummski]

@Draykid

If you think about it though, the 'catch' part of the power clean is just purely technique. By the time the bar is high enough to catch you've already done the work so imo for non-Olympic weightlifting athletes high pulls, jump shrugs and weighted jumps are just as beneficial and you don't stand the risk of breaking a wrist or bruising a shoulder by catching incorrectly (and this is coming from someone who went to the effort of teaching himself how to clean and snatch)

[nbcboy123]

where do you get these bands, chains and, kettlebells from?.......elitefts??

[InnocenceVVX]

WTF, first some brutal squats and then doing boxjumps that high like its nothing O_o Kudo's for that!