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Often times football players can train incorrectly. They lift like bodybuilders because there is such an emphasis to gain weight to play at the next level. And you do need to put size, but you cannot neglect your speed and explosion work in the gym as well. You are an athlete so you need to train like one- this will help you maintain speed and quickness while still gaining size. This workout is great to add to your routine. I hope this can help 

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Split 1)- Hang Cleans

5x5 reps 

Superset with 

Weighted Box Jumps

5x8 Reps

1 minute 30 seconds rest in between sets 

Split 2)-Dumbbell Explosive Split Squats (hold two dumbbells and put one foot on a bench; as you squat down on the one extended leg jump up)

5x8 reps each side

Superset with

Barbell Jump Squats (lighter weight)

5x6 reps

1 minute 30 seconds rest in between sets 


Med Ball Slams

3x10 reps

Superset with 

Med Ball Rotation Throws At Wall

3x10 reps

1minute rest in between sets 

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