A Complete Strength and Conditioning Program for Offensive Linemen PART Two

The strength program is designed as a four-day split. The base spilt is Monday-Tuesday-Thursday-Friday. Other day combinations can be used as well. Recovery must be factored in and tailored to the split chosen. For example, a condensed split does not allow great recovery between workouts during the week. This requires volume to be reduced in workouts one and two to allow for recovery by workouts three and four. However, since three days of recovery exist with this approach, the later workout days in the week can be large and intense. We tend to have our big squat day on Thursday, as an example see Sample Workout Sheet.Once the days of the week and frequency are decided, what is actually done each day must be determined. Our base split is an upper/ lower/ upper/ lower version. This can, of course, be easily reversed to a lower/ upper/ lower/ upper. More exotic splits