Division 1 football journey

[sackman30]

Well i thought i would document this journey for anybody that is interested in what it takes to play at the D1 level. I am currently a jr in highschool (will be a senior this upcoming year). I have recevied an offer from one major conference D1 school and am being heavily recruited by others.

A little bit about me
I am 6' 4" and weigh 255-260
I play DE and TE
40: 4.83
shuttle: 4.53
Bench: 360
Squat: 575
Power clean (what we call it our version is actually a clean and jerk): 270
Bench reps
185: 24 ha weak i know
225: 19


my training schedule is as follows
Monday: school work out lifting and conditioning
Tuesday:AM school work out position specific work and conditioning
PM upper body pull #1 plus cleans
Wednesday: speed agility and position work
Thursday: school work out lifting and conditioning
Friday: Upper body pull #2 plus cleans and speed work
Saturday: position work
Sunday: rest

the reason for two upper body pull days is my schools work out is unbalanced both days we do legs and upper body push (which is fine) but we do no pulls so I have to do these on my own

I will be updating this as much as i can with my workouts and progress and will try to answer any questions best i can :)

[DriveMyWhey]

holy hell at genetics and athleticism.

[PCFootball24]

I will be following this log. My goal is to get a D1 scholarship, hopefully I can get some help from this

[sackman30]

holy hell at genetics and athleticism.

haha thanks man

[sackman30]

I will be following this log. My goal is to get a D1 scholarship, hopefully I can get some help from this

hope i can help you out

[sackman30]

ok so this mornings workout was ok
im still really sore from a bench workout i did two days ago so that affected me a little bit
other than that it was pretty goood

warm up

bb shrugs 135x20 225x10 315x10

rack pulls 315x10 405x10 495x5 500x3 PR

pullups supersetted with australian pull ups 3 sets to failure

db rows 110x10 110x10

wide pull downs 130x6 130x6 (shoulder felt a little funny on these)

cable rows 140x10 160x10 180x10 180x5

bb curls

db curls

cross body hammer curls

shoulder band exercises


will be doing my running tonight will post after to give you an idea of what its like

[moose45]

Got any pics breh? I'll follow this. Impressive looking so far.

[sackman30]

Got any pics breh? I'll follow this. Impressive looking so far.

yea ill try to get some on here later this week

[sackman30]

didnt work out today have a combine on sunday just takin it easy till then and stretching

prob have one next weekend too :/

[moose45]

didnt work out today have a combine on sunday just takin it easy till then and stretching

prob have one next weekend too :/

Good luck man, let us know how it goes.

[sackman30]

alright well i couldnt stay out of the gym got a coach coming to see me tommorrow so i had to get a little swoll haha

db shoulder press
50x12
55x12
60x10
65x8
70x6
75x5
80x4

machine shoulder press (really slow on the negative portion)
60x15
80x10
80x10

standing french
press
45x12
65x12
75x10
85x10
85x5

front latterals
25x12
30x12
35x12

seated side latterals
17.5x12
22.5x12
25x12

rope pushdowns
60x12
60x12
80x8

db shrugs
110x10
130x10
130x8

cable latterals
20x10
20x10
20x10

[UNOMav]

Very impressive, I'd like to play college ball. Good luck.

[DriveMyWhey]

i thought coaches aren`t allowed to initiate or respond any communications with a recruit till his senior year...

[PCFootball24]

i thought coaches aren`t allowed to initiate or respond any communications with a recruit till his senior year...

David Sills has a scholarship from USC, and he's not even in high school

[DriveMyWhey]

David Sills has a scholarship from USC, and he's not even in high school

he doesn't have a scholarship until he signs one, it's just a verbal commit.

[sackman30]

he doesn't have a scholarship until he signs one, it's just a verbal commit.

they have a certain number of visits they can take to your school during "the spring"

[Acal83]

edit: sweet log sackman ill be checkin in, youre a big dude

[sackman30]

well the combine went pretty well today
got a 4.85 forty (laser timed so its a little faster that that hand held maybe a 4.79)
4.5 shuttle (slipped on the 2nd one got a 4.8)
vertical no idea
broad jump no idea
bench 185 28 times!!!!!!
did pretty well in one on ones

[dolphinsfan270]

What school do you have an offer from?

and no offense to anyone im not racist but what race are you? (black, white etc.)

[sackman30]

What school do you have an offer from?

and no offense to anyone im not racist but what race are you? (black, white etc.)

ill pm you i dont want my identity out yet just a personal preference

[moose45]

well the combine went pretty well today
got a 4.85 forty (laser timed so its a little faster that that hand held maybe a 4.79)
4.5 shuttle (slipped on the 2nd one got a 4.8)
vertical no idea
broad jump no idea
bench 185 28 times!!!!!!
did pretty well in one on ones

Dang man, thats some good stuff. Keep working hard.

[sackman30]

Dang man, thats some good stuff. Keep working hard.

thanks

[sackman30]

well ran off another workout partner today just cant keep anybody around haha

[sackman30]

good workout today worked on hand strength by wrapping a towel around a 70 lb dumbell
then i pushed my friends honda pilot up and down the street (you can have your prowler but ill take my pilot any day haha) then hit the abs pretty hard

[sackman30]

great workouts the last two days yesterday was a speed and position day and today was a upper body pull day

speed and position work
treadmill warmup
resisted 40 starts
normal 40 starts
resisted 5 10 5s
broad jumps


did a new thing lined up in front of 150 lb heavy bag and fired off working on ripping, swatting, etc and firing through

pushed sled for four second intervals with 4 second rest

1 300 yard shuttle
static stretch


upper body pull

treadmill warm up
hang clean 135x5 185x4 205x3 215x2 225x1
deadlift 315x5 405x5 475x1 pr
landmine rows 2 plates x 10 3 plates x8 4 plates x6 4 1/2 plates x3
wide grip pulldowns 130x15 150x10 170x8 190x5
seated cable rows 130x15 150x12 170x12 190x10 210x8
straight arm pull downs 40x10 60x10 80x10
hypers
abs
static stretch

[PCFootball24]

Good idea with the heavy bag, I'm gonna try that

[sackman30]

did upper body push today
jump rope 500 rotations

incline bench 135x12 185x10 225x6 245x3 225x3 (starting to cycle these back in really like them as far as football goes very similar to the punch off the ball)
alternating db bench 70x25 80x20 90x15 100x10
db shoulder press 70x6 70x6 70x6
bw dips 20 12 9 8 8
triceps push downs 130x12 140x10 150x8 160x6
v bar pushdowns 70x12 80x10 90x7
front raises 25x16 30x10 40x8
lateral raises 25x10 30x8 40x6
rear raises 30x10 40x8 50x8
pec deck 160x8 160x8 160x8
stretch

alright im gonna have to preach a little bit right here but this really annoyed the hell out of me today at the gym this guy comes in with arms bigger than his legs and precedes to do one set of bench and around five sets of curls well there were two girls working out who were very good looking but I was trying to train and not gawk well this guy made a point of walking by and staring at them after every set and he actually moved his curl bar across the gym to where they were so he could be closer to them this type of attitude toward working out always puzzles me this is a gym not a bar go pick up women somewhere else


just thought i would share that story lol

[sackman30]

pushed a car up and down the street worked on my hand strength and did some atg squats finished with abs

[moose45]

Training is looking good. You seem to have a lot of volume to your upper body push workout, but it works well for you I'm guessing.

What kind of stretching are you doing post workout???
I highly suggest you stretch your hip flexors after every workout, upper or lower or whatever. I recently strained mine and I have to say it sucked. I have started stretching them a lot now, and I have noticed great gains in speed, vert, and even lifts, squat for example. It feels much better to go low on squats now.

[sackman30]

Training is looking good. You seem to have a lot of volume to your upper body push workout, but it works well for you I'm guessing.

What kind of stretching are you doing post workout???
I highly suggest you stretch your hip flexors after every workout, upper or lower or whatever. I recently strained mine and I have to say it sucked. I have started stretching them a lot now, and I have noticed great gains in speed, vert, and even lifts, squat for example. It feels much better to go low on squats now.

i stretch pretty thoroughly after the workout i always stretch hams hips and my shoulders (bad history with my right shoulder) and depending on the workout i did i will add other stretches in

do you do any foam rolling i will do it before a camp or combine if i am sore but i really havent noticed any difference with doing it

[moose45]

i stretch pretty thoroughly after the workout i always stretch hams hips and my shoulders (bad history with my right shoulder) and depending on the workout i did i will add other stretches in

do you do any foam rolling i will do it before a camp or combine if i am sore but i really havent noticed any difference with doing it

When I can, I foam roll the muscle before I stretch it. I also foam roll when I feel the need for more recovery. I do notice it works well for me to reduce soreness and it just gives a me a good feeling overall.

[sackman30]

got to love the weather down here worked out at 10 am and its only june 1 and its 91 degrees outside fuuuuuuuuuuuuuuuuu

warmed up did a few 40 starts hit the speed ladder did some hill starts then ran 3 300 yard shuttles i swear these are the worst things ever

[dolphinsfan270]

great workouts the last two days yesterday was a speed and position day and today was a upper body pull day

speed and position work
treadmill warmup
resisted 40 starts
normal 40 starts
resisted 5 10 5s
broad jumps


did a new thing lined up in front of 150 lb heavy bag and fired off working on ripping, swatting, etc and firing through

pushed sled for four second intervals with 4 second rest

1 300 yard shuttle
static stretch


upper body pull

treadmill warm up
hang clean 135x5 185x4 205x3 215x2 225x1
deadlift 315x5 405x5 475x1 pr
landmine rows 2 plates x 10 3 plates x8 4 plates x6 4 1/2 plates x3
wide grip pulldowns 130x15 150x10 170x8 190x5
seated cable rows 130x15 150x12 170x12 190x10 210x8
straight arm pull downs 40x10 60x10 80x10
hypers
abs
static stretch

if you dont mind me asking, where do you train at? sounds like a pretty high quality place

[PCFootball24]

got to love the weather down here worked out at 10 am and its only june 1 and its 91 degrees outside fuuuuuuuuuuuuuuuuu

warmed up did a few 40 starts hit the speed ladder did some hill starts then ran 3 300 yard shuttles i swear these are the worst things ever

What state are you in?

[sackman30]

What state are you in?

mississippi

[sackman30]

yesterday was good upper body pull
warmed up
4 corner drill
heavy bag work
cleans from floor 135x5 225x5 245x5 275x2
deadlift 315x5 405x2 low back hurting cut these short
pendlay rows 225x5 225x5 225x5 225x5
db rows 80x10 120x10 140x5
lat pull downs 160x14 180x10 200x10 240x5
ghr 2x10
bb curls
db curls
metabolic circuit

[GorillaGenetics]

jesus u are a huge 17 year old i wish i was that size at ur age

[sackman30]

jesus u are a huge 17 year old i wish i was that size at ur age

its all hard work man i weighed 125 lbs in 7th grade

[dolphinsfan270]

yesterday was good upper body pull
warmed up
4 corner drill
heavy bag work
cleans from floor 135x5 225x5 245x5 275x2
deadlift 315x5 405x2 low back hurting cut these short
pendlay rows 225x5 225x5 225x5 225x5
db rows 80x10 120x10 140x5
lat pull downs 160x14 180x10 200x10 240x5
ghr 2x10
bb curls
db curls
metabolic circuit

looks like some good workouts. do you make up these workouts or do you have a trainer/coach? also, what is a metabolic circuit? Keep up the hard work, it will allll pay off when you play college ball

[sackman30]

looks like some good workouts. do you make up these workouts or do you have a trainer/coach? also, what is a metabolic circuit? Keep up the hard work, it will allll pay off when you play college ball

i have worked with a trainer and a lot of it i came up with through trial and error
idk the exact meaning of a metabolic circuit but its conditiong that is a circuit or round of exercises (jump rope, up downs, sled pulls, med ball throws, sprints) the way i do it is do one for a certain period of time then do another one

between sets i rest for 3-5 minutes
its just a good way to mix up conditioning and make it not so boring

[sackman30]

had a camp this weekend
weighed in at 252
ran a 4.79 and 4.78 pr!!!

[dolphinsfan270]

had a camp this weekend
weighed in at 252
ran a 4.79 and 4.78 pr!!!

dude that is freaking amazing. how are you so fast??? seriously how many times do you run a week? do you stretch a lot? tthat is just unbelievable.

On a side note, I saw you were doing a lot of 300 yd and 100 yd sprints. I dont want to tell you how you should set up your workouts, I just want to give you a tip on how you could become even more conditioned and explosive. I can see you already are really explosive and fast but this could even get you better

http://www.defrancostraining.com/index.php
check this article out, it should give you a couple tips on how to stay explosive while conditioning

-------------------------------------------------------------------------------------
It's the time of year when tons of people start emailing me regarding my thoughts on football conditioning. Although most college strength & conditioning coaches prefer things like 300-yard shuttles and endless 110-yard sprints; we do things differently at DeFranco's. We prefer conditioning methods that actually improve an athlete's power, as opposed to taking away from it.

Since it's the first week of June, our goal wasn't to murder everyone; but we did want to challenge them with a tough, anaerobic conditioning workout to "break everyone in". As the summer progresses, we will increase the volume - and the specificity - of our football conditioning workouts. If today was any indication of the caliber of athlete we have training with us this summer; we're in pretty damn good shape. Not one of the 17 high school & college football players that performed the below workout puked today. That is a very good start and it shows none of our boys "let themselves go" this off-season.

Here are the specifics of today's workout:

*We started with some warm-up exercises and stretches that will be outlined in our AMPED WARM-UP DVD/MANUAL, then we did the following:

WARM-UP CONCLUSION
1A. Band TKE's - 4x15
1B. DB Squat Jumps (holding 15's) - 4x5
"FOUR QUARTERS" (Rest 2min. between each quarter)

1st Quarter: Prowler Sprints (70 lbs. on each side) - 6 x 20 yards, rest 30-45sec. b/t ea. sprint

2nd Quarter: Tire Battles - 4x10sec., rest 30sec. b/t sets

3rd Quarter: Resisted TredSled Sprints - 5x5sec., rest 45sec. b/t sprints

4th Quarter: Rope Battles - 3x30sec.



Here are some quick, "behind the scenes" video clips from the above workout...
http://www.youtube.com/watch?v=pFc-N54tPNs&feature=player_embedded




Keep checkin' back for more "behind the scenes" summer workouts!

-Joe D.

[sackman30]

dude that is freaking amazing. how are you so fast??? seriously how many times do you run a week? do you stretch a lot? tthat is just unbelievable.

On a side note, I saw you were doing a lot of 300 yd and 100 yd sprints. I dont want to tell you how you should set up your workouts, I just want to give you a tip on how you could become even more conditioned and explosive. I can see you already are really explosive and fast but this could even get you better

http://www.defrancostraining.com/index.php
check this article out, it should give you a couple tips on how to stay explosive while conditioning

-------------------------------------------------------------------------------------
It's the time of year when tons of people start emailing me regarding my thoughts on football conditioning. Although most college strength & conditioning coaches prefer things like 300-yard shuttles and endless 110-yard sprints; we do things differently at DeFranco's. We prefer conditioning methods that actually improve an athliete's power, as opposed to taking away from it.

Since it's the first week of June, our goal wasn't to murder everyone; but we did want to challenge them with a tough, anaerobic conditioning workout to "break everyone in". As the summer progresses, we will increase the volume - and the specificity - of our football conditioning workouts. If today was any indication of the caliber of athlete we have training with us this summer; we're in pretty damn good shape. Not one of the 17 high school & college football players that performed the below workout puked today. That is a very good start and it shows none of our boys "let themselves go" this off-season.

Here are the specifics of today's workout:

*We started with some warm-up exercises and stretches that will be outlined in our AMPED WARM-UP DVD/MANUAL, then we did the following:

WARM-UP CONCLUSION
1A. Band TKE's - 4x15
1B. DB Squat Jumps (holding 15's) - 4x5
"FOUR QUARTERS" (Rest 2min. between each quarter)

1st Quarter: Prowler Sprints (70 lbs. on each side) - 6 x 20 yards, rest 30-45sec. b/t ea. sprint

2nd Quarter: Tire Battles - 4x10sec., rest 30sec. b/t sets

3rd Quarter: Resisted TredSled Sprints - 5x5sec., rest 45sec. b/t sprints

4th Quarter: Rope Battles - 3x30sec.



Here are some quick, "behind the scenes" video clips from the above workout...
http://www.youtube.com/watch?v=pFc-N54tPNs&feature=player_embedded




Keep checkin' back for more "behind the scenes" summer workouts!

-Joe D.

i actually do a lot of this type thing i think its great but i also add in the 110s and 300s i usually run 5 days a week it takes a lot for me to be in shape i have to play offense defense and special teams

[dolphinsfan270]

i actually do a lot of this type thing i think its great but i also add in the 110s and 300s i usually run 5 days a week it takes a lot for me to be in shape i have to play offense defense and special teams

isnt it pretty taxing running 5 days a week?? And are you on rivals, or scout.com yet?

[The_Terrorist]

Running 5 days a week is either bull**** or you have a god-like CNS.

[sackman30]

Running 5 days a week is either bull**** or you have a god-like CNS.

its not bs if you know what you are doing and take care of yourself

[trap-bar]

i ahve to play all three ways too, its tough being well conditoneed and maintaing a higher bodyweight

[sackman30]

i ahve to play all three ways too, its tough being well conditoneed and maintaing a higher bodyweight

its really hard you almost have to pace yourself

[dolphinsfan270]

its really hard you almost have to pace yourself

Yea, I know, I play all 3 ways too. O tackle, D end and all special teams. its torture doing it. One time our coach forgot our water at a 90 degree game and my parents didnt come to that game so I got no water..... Hardest thing ive ever done

[sackman30]

Yea, I know, I play all 3 ways too. O tackle, D end and all special teams. its torture doing it. One time our coach forgot our water at a 90 degree game and my parents didnt come to that game so I got no water..... Hardest thing ive ever done

damn ive never been in that situation before closest was last year when it was our first practice in pads and it was 105 with 80 percent humidity

[moose45]

Yea, I know, I play all 3 ways too. O tackle, D end and all special teams. its torture doing it. One time our coach forgot our water at a 90 degree game and my parents didnt come to that game so I got no water..... Hardest thing ive ever done

I hear ya here...I literrally do not come off the field the entire game. Luckily here in MN it doesn't get too hot.

[sackman30]

training been going good nothing out of the ordinary too tired to put details

[sackman30]

tried out for an sec team today went really well ran a 4.71 and 4.70

[ConsistencyWins]

tried out for an sec team today went really well ran a 4.71 and 4.70

Dude awesome!!!!! NFL hopes?


P.S. Just some advice: Don't do stupid ****, you have way too going for you.

[PCFootball24]

tried out for an sec team today went really well ran a 4.71 and 4.70

Is all of the conference realignment affecting your recruitment?

[sackman30]

Dude awesome!!!!! NFL hopes?


P.S. Just some advice: Don't do stupid ****, you have way too going for you.

yea thats the hope and oh i know got to be careful

[sackman30]

Is all of the conference realignment affecting your recruitment?

i havent really considered it just cause the teams recruiting me are sec and conference usa and they arent bein effected as much (although im flying out to a pac10 school next week)

[moose45]

Man this stuff is impressive. Makes me wanna work that much harder. Congratz on your stuff, hope the recruiting goes well.

[sackman30]

good work this morning hit the legs real hard gonna come back tonight with some upper body work

jump squats 95 5x10
hang cleans 135 5x3 weak for me but focusing on moving the bar fast
squats 245 5x10
rdls 135 5x10

[The_Terrorist]

. .

[sackman30]

tonights workout
db power 65x10 75x10 90x10 100x10
incline bench 135x12 225x4 225x3 225x3
cable upright rows 100x10 140x10 160x10
bw dips 17 7 7 7 7
shoulder circuit
tricep circuit
stretch



got ranked number 23 overall in my state today

[sackman30]

agility and position work then 8 gassers

[sackman30]

lots of position work

[sackman30]

sorry i havent posted in a while i was at a pac 10 school this weekend trying out

havent done much training this week resting up from the camp gonna start back next week

[thede]

.... been a month now? :/

[sackman30]

sorry everybody ive been neglecting this been really busy and what not
so here goes the update
we are 4-1 overall 1-0 in the district
i have 30 something tackles 22 for a loss 3 sacks 2 ff and one defensive td
no idea about tushing attempts and yardage but id guess im around 400 yds and im averaging close to 18 yds a carry

[sackman30]

so my training during the season has been a little different than what i have done in previous years

on monday i do an upper body push mainly focusing on tris and shoulders ill do 3 sets of bench 3 on incline 6-8 sets for tris and around 5 for shoulders

on wednesday ill do 3 sets of squats 3 of hang cleans 5 sets for back and 6 sets for bis

there is no real reason for so many sets of bis and tris just trying to get more size on my arms during the season and i want to look good on friday night haha

[sackman30]

we won tonight 37 16
i had kinda had an off night not as good as previous weeks but ill get it going again
had 8 tackles 4 for a loss one sack one ff one fr
3 carries for ?? yards and a td and two dropped passes

[sackman30]

got the damn flu gettin a shot tmrw hopefully this will go away

[sackman30]

well my flu or whatever i had is gone we are playing for district championship friday night and im pretty pumped about it

except for one thing

something is wrong with my left calf it has been bothering me all week and once i get warm and start running its pretty painful i havent run full speed in about a week because of it

have been icing compressing resting foam rolling etc so hopefully tomorrow i can run on it

[paulstar]

well my flu or whatever i had is gone we are playing for district championship friday night and im pretty pumped about it

except for one thing

something is wrong with my left calf it has been bothering me all week and once i get warm and start running its pretty painful i havent run full speed in about a week because of it

have been icing compressing resting foam rolling etc so hopefully tomorrow i can run on it

**** **** up!

http://3.bp.blogspot.com/_yaGMvnX6QRo/SdHAGxTYXoI/AAAAAAAAAAM/qNYsu4d3VnY/s1600-R/Dedication_poopRunner_motiv.jpg

[sackman30]

**** **** up!

http://3.bp.blogspot.com/_yaGMvnX6QRo/SdHAGxTYXoI/AAAAAAAAAAM/qNYsu4d3VnY/s1600-R/Dedication_poopRunner_motiv.jpg

jesus

[sackman30]

we won 7 to 6 last night and we are now district champs
had 0 tackles was playing nt and got doubled and tripled every play
had around 50 yards rushing