The U's weight program

Never used it.

Its a lot of work for one day. And not a whole lot of variation in the major lifts. For example, Romanian Dead lifts are the only variation of DLs that they use. Plus, no indication of what grip to use on the bench, etc. Also, no mention of what rest intervals to use. Most of all though, I think it is very irresponsible to put up a workout with so much volume on the internet with no mention of the importance of technique or tempo of the lifts or anything.

A 15 year old high schooler would work himself to death using this routine. And worse, a coach with little or no knowledge of S&C will probably get his hands on this and distribute it to the entire football team because "its Miami's program" and then wonder why his team finishes 3-7.

Take in mind, that Miami's athletes are not just everyday ordinary athletes. Most of these guys are pretty well developed as college freshman and have a much greater work capacity than most kids.

Im not saying its a "bad" program, just very irresponsible on their part for putting this up with no mention of the important details. Its left up to the 15 year old kid to decide if his technique is ok or what tempo or rest interval to use.

Catch my drift?

You are correct, greyhound.

Nutrition is the number one priority no matter what goals are trying to be reached. Whether it is fat loss or lean muscle gain, without the appropriate nutrients going into your body, the results will not be as great as they could be. I think protein intake is what most young guys have a problem with. In order to put on muscle, you must take in AT LEAST 1 gm/lb of bodyweight. This is a minumum. So, if you are a 170 lb guy, then you need at least 170 gms...and remember this is a minumum. 1.5 gms/lb of bodyweight is better in my opinion.

The best way to get your protein in is to split it up into 6 meals per day. Simply divide (in the case of a 170 lb. athete) 170 (gms) by 6 (meals). You come up with about 28 gms per meal and its not hard to get in 28 gms of protein per meal.

Fat should make up about 30% of your caloric intake, but ensure that you are getting mostly monos and polys. Things like flaxseed oil, fish oil, salmon, tuna, olive oil, avocados, etc. are good ways to get in fat. This along with the fat you will take in from lean beef and steaks (which will be saturated fat).

Carbs are the tricky macronutrient, because they will play a huge part in either putting on mass or losing fat. The best way to go about carbs is to eat mostly low glycemic carbs (wheat pasta, brown rice, veggies, wheat bread, etc.) and stay away from higher glycemic carbs. The only time you WANT to take in a high glycemic carb is immediately after your workout. A high glycemic carb (maltodextrin is the best) mixed with whey protein will stop catabolism and increase protein synthesis, or the rebuilding of muscle, at a much greater rate. This will also aid in recovery and replenish glycogen stores.


Most likely, you are beginning to develop a better foundation of strength, greyhound. If you have done alot if isolation lifts in your earlier years, or have done lifts without using proper form or tempo, you were selling yourself short as far as base strength goes. Now, that you are focusing on a few compound lifts per day, you are probably beginning to build that foundation of strength that SO MANY young athletes neglect either from poor coaching in the weightroom, or because they train "what they can see in the mirror" due to lack of supervision (once again, poor coaching). By developing "base core strength", you will more likely respond much better to more advanced styles or methods of training later down the road.

Kudos to you for being patient and training smart. I feel that you will go far.

Good luck, athlete.