Footballstar's Football training Journal: Training to be a D-I prospect

[AJ010]

Thanks man...All i did were flying sprints but with a 10 yard build up. I should be able to get 240 x 4 next week. Brown I am not even worrying about them, if they recruit me that's nice but I don't have aspirations of going there because there standards are too high.

Well, to be honest, I think you should primarily stick to 10-20m accel zone, and 15-30m fly zone. Thats basically 33 yds at the most for the fly zone I think. Just something to consider

Anyways I got faith in you.

Yeah I wouldn't worry about it, keep sendin out applications to colleges.

[Footballstar]

Well, to be honest, I think you should primarily stick to 10-20m accel zone, and 15-30m fly zone. Thats basically 33 yds at the most for the fly zone I think. Just something to consider

Anyways I got faith in you.

Yeah I wouldn't worry about it, keep sendin out applications to colleges.

Yea but I am on a track and field team and the training is all up to my coach.

[AJ010]

Yea but I am on a track and field team and the training is all up to my coach.

Oh my bad, didn't realize you were doing team practices.

[Footballstar]

Oh my bad, didn't realize you were doing team practices.

Yea and his training is crap but I do it just to throw and get faster.

[Footballstar]

Track workout: Tempo's
Stretch
2 x 4 @ ~150 yards
Stretch

Comments: pathetic workout but nothing to harsh, I even tried to throw the javelin sucked at that so I am going to try to throw shot put and discus as they are more becoming. I wanted to lift so bad but I couldn't because I need to conserve my energy for tomorrow, my hamstrings for some reason just don't feel right. I try to stretch but nothing is happening as I am becoming more flexible but my hamstrings feel weird.

[Footballstar]

Track Workout:
Stretch
40 x 20 yard sprints
Stretch

Workout: Not really going to post what I did because OI's are a waste of time for me at least, but I did some OI HF Squats, Mio GHR's, Full GHR's, Clap push ups, explosive push ups.

Comments: need to fix my session B weight training but 40 x 20 yard sprints were just stupid but I can't do anything about that.

[AJ010]

Track Workout:
Stretch
40 x 20 yard sprints
Stretch

Workout: Not really going to post what I did because OI's are a waste of time for me at least, but I did some OI HF Squats, Mio GHR's, Full GHR's, Clap push ups, explosive push ups.

Comments: need to fix my session B weight training but 40 x 20 yard sprints were just stupid but I can't do anything about that.

MAD RETARDED.

SO FKING MESSED UP

Talk to your coach about CF Methods bro.

[Footballstar]

MAD RETARDED.

SO FKING MESSED UP

Talk to your coach about CF Methods bro.

I half-assed it so I can call it tempo...

[Footballstar]

Track Workout:
Just threw javelin, discus, shot and played a little b-ball.

Weight training:

Power Squat:
365 x 3

Single Leg Squats w/ back leg elevated:
25 x 5 (each leg)
50 x 4 (each leg)

RDL:
145 x 5

Wide Grip RDL's:
145 x 5

Comments: I can't belive I never thought of wide grip RDL's before but now I am really going to implement into my routine where days I feel I can't GHR. The Squats felt good, it was hard but I had 1 Rep left in me which is something that I try to strive for. I am going to do the Standing Broad Jump right now: 2 ways Defranco's way and the way I saw NFL Combine people do it.

[Footballstar]

this is how my workout week should look like trying to make it more combine specific:

Session A: ME UB

Bench Press or Floor Press or JM Press or C.G Bench Press: week 1: 5RM, week 2: 4RM, week 3: 3RM

Elbows-out extensions or JM Presses or SkullCrushers: 3x4-6

Chin-ups or Pull-ups or Upright Row or Bent Over Row or Lat pull-down or Dips or Military Press: 3x4-6

Session B: LB Day(5-6 sets)

Squat or Deadlift: 3-8 reps, Rack Pulls: Singles, Split-Squat or GHR’s: 5-15 reps, Good Mornings: 5-10 reps

Pause Jump Squat: 5-10 reps (squat just above parallel pause 3 sec., jump) or Power Jump Shrug Clean or Snatch: 3-6 reps or Power Clean: 2-5 reps or Broad Jump: 3-5 reps

Reactive Squats: (15%-50% of max) 5-10 reps

Session C: Extra Workout

Push-ups: 1 Set of Max reps

Bicep Curl: 2-3 sets 10-15 reps

Crunches: 20 reps and Side Bends: 20 reps (each side) (trying to get close to 500 reps)

[scott_donald]

fort he upper ME day i dont like doin that week to week adn then changing the excercises.. you just dont see the progression u get... so if it was me i would keepp the ME rep the same ie 3 for the 3 weeks on the excercise...

[Footballstar]

fort he upper ME day i dont like doin that week to week adn then changing the excercises.. you just dont see the progression u get... so if it was me i would keepp the ME rep the same ie 3 for the 3 weeks on the excercise...

I think I figured out what I am going to do which is increase the weight every week 5 lbs until I get below 3 reps which is when I switch exercises to get a different stimulus. I think I am going to do this for the Squat as this is somewhat basic progression.

It would look like this:
Week 1: BP-225x4
Week 2: BP-230x3
Week 3: BP 235x2
Week 4: Floor Press: 230 x 4 etc...

[Footballstar]

Track Workout:
Flying 50’s with 10 yard build up: 6 reps (felt decently fast)

Weight training:

Bench Press:
Worked up to 240 x 4 (PR)

JM Press:
115 lbs @ 3x3

Wide grip Pull ups: (Toes resting on the ground while I pulled myself up, tried not to add any effort with my feet) BW-3x6

Supplements: 2 scoops of Endure!, 2.5g of CEE (Drank throughout whole workout session and finished at home)

Comments: I hit another PR which is very good as my lifting has gone down the drain the past few months. My goal is to get to 270 x 4 and eventually throw up 300 lbs. The next time I lift will be on Friday after my Track meet on Thursday. It should be an interesting leg workout day 370 x 3 on the Squat is Friday’s goal. Next week goal for Bench Press is 245 x 3.

[Footballstar]

I ran the 100m in 12.8 today bad time good learning experiance.

[AJ010]

I ran the 100m in 12.8 today bad time good learning experiance.


Do you feel that the coach's methods have been negatively affecting you?

Did you use blocks + spikes?

What is your input and learning experience from today?

[Footballstar]

Do you feel that the coach's methods have been negatively affecting you?

Did you use blocks + spikes?

What is your input and learning experience from today?

I used blocks and spikes reason why this is a learning experiance is because I really haven't ran at all during practice I never ran 100% in practice which might be something I am missing especially during Max Velocity work. My coach's methods I don't think have had negative effects on me because they aren't that bad but I am going to record everything I do in track and field leading up to my next meet in 2 weeks to see what I run.

[AJ010]

I used blocks and spikes reason why this is a learning experiance is because I really haven't ran at all during practice I never ran 100% in practice which might be something I am missing especially during Max Velocity work. My coach's methods I don't think have had negative effects on me because they aren't that bad but I am going to record everything I do in track and field leading up to my next meet in 2 weeks to see what I run.

Ah well that could definately be an issue. You need to have some 100% sprints in there! I make most of my speed days 100% anyways

Good luck man.

[Footballstar]

My goal is to get a sub 12.5 time.

[AJ010]

My goal is to get a sub 12.5 time.

You're going for sub 12 later on during the season right?

[Footballstar]

You're going for sub 12 later on during the season right?

Somehow i managed a sub 12 last year but I am not sure what is going on I need to like find myself (don't know what this means) I need to do something to make myself feel better. But .9 seconds off a 100m in a season isn't attainable at this point.

[Footballstar]

Workout:

Bench Press:
135 x 5 (didn't feel good)
205 x 1
225 x 1
245 x 3 (PR) (first rep was a major struggle but I got 2 after that which is strange feel like I am getting tired)

Dips:
BW x 8
BW x 8
BW x 8 (felt good and easy)

Comments: Nice workout felt good, next week 250 for at least 3 is going to be tough but probably going to be a miss. Today recorded my vertical leap at ~28.5 inches I am closing in on 30 inches which is what I am trying to achieve in a few weeks which is going to be real tough. I gained 4.5 inches on my vert since last BC camp but strangely enough I don't think I am faster on my short distance acceleration. Yesterday I did some jope roping circuits which were tough on my feet, it's hard to find quality footwear for a big athlete like me that can move.

[Footballstar]

Workout:

Snatch Grip Deadlift:
135 x 3
185 x 3
225 x 3
230 x 3
235 x 3
275 x 3

Power Clean:
185 x 1
185 x 1 (I tried to do 3x3 but I just wasn't explosive enough because I was tired from the Snatch Grip Deadlifts. So I am moving this exercise first on my leg days now)

Reactive Squats:
65 x 2 (felt very quick and explosive)
85 x 3 (felt slow)

Comments: none

[Footballstar]

Track Workout:

Warmup jog
Stretch
Dynamic Stretch
40m turns x 8 reps
Javelin throwing (threw very far today then normal I am thinking I broke 140ft but I am unsure which would be a major PR as I threw 97' in my first meet, I counted 49 paces from where I threw it)

Weight Training:

Bench Press:
45 x 5
100 x 5
180 x 3 (should have done 2)
205 x 3 (should have done 1)
230 x 1
250 x 2 (damn not good might have hit a plateau or track is really killing me on a good day i would have got 3)

Bent over Row:
115 x 10
95 x 10
95 x 10
95 x 10

Comments: Overall good day except I think I might have had a minor fracture to my right pinky finger while I was in the weightroom a weight fell on it but I didn't say much but couldn't get to last lift. I felt decently fast today focusing on accelerating in the turn of the 4x1 relay. I am eating very clean now with greens and chicken and protein shakes making up most of my day. I am looking to get down to a solid 220-225 at a lower BF %.

[AJ010]

Kick ass work bro! I think the track work just wore you out on the bench.

[Footballstar]

Track:

stretch
dynamic stretch
100m x 3 (90-95%)
100m x 3 (80-90%)
100m x 1 (too much volume for speed but not enough volume for tempo work)
stretch

Comments: Pure and simple my coach doesn't know what he is doing, I can't wait for season to end so I can do my own running under the CFTS method. I was supposed to do lower body plyo work but that isn't going to happen because I started to cramp up during my last set of 3x3 of 100m, so I could only do 1 which I walked, tomorrow is going to be my upper body repitition day so I am going to do 3 max sets of 185 on the Bench press.

Thanks UnlimitedSteel for checking out my log.

[scott_donald]

ye it sucks when ur strength coach knows less than u do...

on 23rd may we are supposedly getting weighted and tested maxes... then getting a chat from the strength coach... funny thing is i have never done any of the routines he has given and i am best by 70kg and 7 reps in squat and about 30kg in bench....

i always argue with him and prove him wrong... asked him about dual factor and he had no idea what i was on about... he did not even know what time under tension was...

he has been telling players not to listen to me either when it comes to training...

oh well i give up...

[Footballstar]

ye it sucks when ur strength coach knows less than u do...

on 23rd may we are supposedly getting weighted and tested maxes... then getting a chat from the strength coach... funny thing is i have never done any of the routines he has given and i am best by 70kg and 7 reps in squat and about 30kg in bench....

i always argue with him and prove him wrong... asked him about dual factor and he had no idea what i was on about... he did not even know what time under tension was...

he has been telling players not to listen to me either when it comes to training...

oh well i give up...

I suffer the same situation that you do except it is my football coach, that is my track coach and he could be considered to be the strength coach because he is head of the weightroom. He hates when I defy his logic but now I don't care what he says, I do what I know is right, the stuff that he applies to us is stuff in magazines he reads like Men's Health and like Weightlifting for Dummies. I give him credit he was a D-I athlete in the 80's but doesn't know squat about the advancements of weightlifting and training in general from that time till now. He isn't stupid but he lacks a certain quality that can't be defined.

[AJ010]

Track:

stretch
dynamic stretch
100m x 3 (90-95%)
100m x 3 (80-90%)
100m x 1 (too much volume for speed but not enough volume for tempo work)
stretch

Comments: Pure and simple my coach doesn't know what he is doing, I can't wait for season to end so I can do my own running under the CFTS method. I was supposed to do lower body plyo work but that isn't going to happen because I started to cramp up during my last set of 3x3 of 100m, so I could only do 1 which I walked, tomorrow is going to be my upper body repitition day so I am going to do 3 max sets of 185 on the Bench press.

Thanks UnlimitedSteel for checking out my log.

Anytime.

Kick your coach in the nuts for me bro. Just kidding.

Better take it easy tomorrow, do some light tempo. Meet's the 28th right?

How many reps you aiming for btw?

[Footballstar]

Anytime.

Kick your coach in the nuts for me bro. Just kidding.

Better take it easy tomorrow, do some light tempo. Meet's the 28th right?

How many reps you aiming for btw?

Tomorrow most likely I am going to jog to the throwing field and work on my javelin technique I am going to try to learn the 5, 7, 11, step approach, I have finally mastered the 3 step approach.

Yea my meet is on Thursday.

On the Bench Press I am aiming for 15-16 reps on my first set.

I have also found something wrong with my form my knee drive up is weak, so I need to fix it my knee drive goes as high as maybe 50 degrees.

[Footballstar]

Track:

5 reps of 4 flights of stair work up and down

Weightlifting

Bench Press:
185 x 10

Comments: I did that and I was done for the day, I wasn't feeling it so I called it a day. I was on the end of my nerves and there were so many people in that small weightroom, so I couldn't do anything and if someone angered me a little I would have f*cked them up. Besides my ranting my body feels like **** I am going to sleep early tonight to try to feel good tomorrow.

3rd day of diet and I feel leaner but I had a cheat meal today during lunch, fries and chicken nuggets, but overall it's going well.

[AJ010]

Track:

5 reps of 4 flights of stair work up and down

Weightlifting

Bench Press:
185 x 10

Comments: I did that and I was done for the day, I wasn't feeling it so I called it a day. I was on the end of my nerves and there were so many people in that small weightroom, so I couldn't do anything and if someone angered me a little I would have f*cked them up. Besides my ranting my body feels like **** I am going to sleep early tonight to try to feel good tomorrow.

3rd day of diet and I feel leaner but I had a cheat meal today during lunch, fries and chicken nuggets, but overall it's going well.

Damn, you sound kind of beat up. Relax tonight, sleep well, and hope for the best tomorrow. Remember to get a good warmup in before your race. I like doing a warmup of 400-600m jog, then stretches, then drills, then 2 practice starts, then go time. Get in a good warmup, it may make the difference between getting lower than 12.8 or not.

Good luck!!!!!!!

[Footballstar]

Damn, you sound kind of beat up. Relax tonight, sleep well, and hope for the best tomorrow. Remember to get a good warmup in before your race. I like doing a warmup of 400-600m jog, then stretches, then drills, then 2 practice starts, then go time. Get in a good warmup, it may make the difference between getting lower than 12.8 or not.

Good luck!!!!!!!

Well I tried warming up but it didn't work because of everytime I would try to stretch even dynamically I would feel an extreme burning pain in my hamstring which isn't good when preparing to run the 100m. I ran a 13.0 injured, I believe I never fully recovered from Tuesday's sprint which led to something like this but in 2-3 days I should be fine. Yesterday I felt bad today I feel worse and tomorrow I am going to feel like crap. But I am debating whether to lift or not, I might do a repition lower body day If I do anything.

[AJ010]

Well I tried warming up but it didn't work because of everytime I would try to stretch even dynamically I would feel an extreme burning pain in my hamstring which isn't good when preparing to run the 100m. I ran a 13.0 injured, I believe I never fully recovered from Tuesday's sprint which led to something like this but in 2-3 days I should be fine. Yesterday I felt bad today I feel worse and tomorrow I am going to feel like crap. But I am debating whether to lift or not, I might do a repition lower body day If I do anything.

Be careful with the pain. One time I popped something midway in the sprint even though I knew I had a pain during my warmup.

Sorry to hear things didn't go as planned. By the way, how well did that 13.0 place you?

Hope things get better dude!

[Footballstar]

6th place on a 6 lane track

[Fullback_45]

Your bench work is looking pretty strong bro. You should make some sweet ass gains over the summer after track!

[Footballstar]

Your bench work is looking pretty strong bro. You should make some sweet ass gains over the summer after track!

thanks man

[ComoComo3]

Nice job. Bench is looking solid.

[Footballstar]

Nice job. Bench is looking solid.

Bench might look solid but I have plateaued man thanks for comments

[Footballstar]

Track workout:

Warm up jog
Dynamic stretch
Hand off in the relay work

Weight training

Snatch Grip Deadlift:
135 x 3
225 x 3
245 x 3
275 x 3 (Very good last set next week going for 285 x 3)

Power Clean:
135 x 2
135 x 2
155 x 2
155 x 2
155 x 4 (Felt nice and smooth on these going back to heavy weights next week)

Comments: Very nice workout felt very explosive today which is a good feeling to have. I have restarted my supplement regime, I have a EMS machine that is in the mail on it's way to my house. This is a great way to start a week.

[scott_donald]

looking good again there... how the thread gone on cf.com...

[Footballstar]

looking good again there... how the thread gone on cf.com...

Thanks man the weights may not be much but I feel good which is all I care about. I haven't really taken care of my log at cf.com but I will post this workout when i get the chance.

[scott_donald]

u not up real early...

na i meant the routine thread...

[Footballstar]

u not up real early...

na i meant the routine thread...

When track ends it will be then that I will start training of CFTS methods and I could really do what I want to do. I believe I will do some upper body plyo's later today.

Reason i was up so early is because of school.

[AJ010]

When track ends it will be then that I will start training of CFTS methods and I could really do what I want to do. I believe I will do some upper body plyo's later today.

Reason i was up so early is because of school.

Nice lifting! Snatch grip deads are awesome :)

Gonna be doing some hill sprints and major accel work this summer? Give me an idea of what youll be doin bro

What plyos exercises you gonna be doing?

By the way, happy birthday bro. Hope I'm not too late heh

[Footballstar]

Nice lifting! Snatch grip deads are awesome :)

Gonna be doing some hill sprints and major accel work this summer? Give me an idea of what youll be doin bro

What plyos exercises you gonna be doing?

By the way, happy birthday bro. Hope I'm not too late heh

Yea right now they are my favorite lift because of it's transition to athletic success in working the posterior chain well and strengthening a weak lower back.

At this point running in the summer is all based on convienience and basically means I am going to do some major accel work with push up starts things like that. I am hoping for it to look like this (very early draft):
Mon: Upper body ME day then Accel work and Plyo's
Tue: Tempo runs
Wed: Accel work then Lower Body day
Thu: Tempo runs
Fri: Accel + SE (eventually adding it in when I feel comfortable) then UB Repitition day
Sat: Agility drills (stuff that will help me with my change of direction)
Sun: Off or Pick up basketball game (If I play then no plyo's on monday)

Later on might do some clap push ups or some depth push ups (If I can find 2 pieces of wood).

Thanks for the wishes birthday was on saturday.

[Footballstar]

Track: 05/03/05

Jog about ¾ of mile
Static stretch
3 reps of stadium steps
3 reps of 150m runs (75%-85%)
3 reps of 150 m runs (75% except for last one was at 90% felt real smooth)
Walk ¾ of mile for warm down

Comments: Good workout today I felt very fast and felt like I could have had a PR for the season if the meet was today. My schedule is packed the month of may, I have a AP test on Fri, SAT on Saturday, Atlantic football combine in 2 Saturdays, Shriners bowl combine in 2 Mondays after that I wait till BC camp, training my ass off to have an impressive showing.

[DONJUANPIMPIN]

Good luck with everything. I got shot down by BC camp a few weeks ago since it was full so I don't even think I'm going anywhere any more. Yeah SAT i'm kind of gettin scared for hopefully I do good. And AP exams suck I've heard esp since are school has off and all the AP kids still have to come to school

[Footballstar]

Good luck with everything. I got shot down by BC camp a few weeks ago since it was full so I don't even think I'm going anywhere any more. Yeah SAT i'm kind of gettin scared for hopefully I do good. And AP exams suck I've heard esp since are school has off and all the AP kids still have to come to school

Thanks man. I am going to try to have my coach speak to some of the BC coaches to see if I could get into the 3rd session if that isn't so then I am going to have to take 3 exams a day in order to attend the full second session. I am definantly doubting myself on the upcoming SAT. Keep it up man.

[DONJUANPIMPIN]

Yeah I just want to get around a atleast a 500 on the verbal then I'd be happy. I'm really scared I really should have taken a class or study more. Just I'm a procrastinator and it's catchin up to my now BIG TIME!!!

[AJ010]

Yea right now they are my favorite lift because of it's transition to athletic success in working the posterior chain well and strengthening a weak lower back.

At this point running in the summer is all based on convienience and basically means I am going to do some major accel work with push up starts things like that. I am hoping for it to look like this (very early draft):
Mon: Upper body ME day then Accel work and Plyo's
Tue: Tempo runs
Wed: Accel work then Lower Body day
Thu: Tempo runs
Fri: Accel + SE (eventually adding it in when I feel comfortable) then UB Repitition day
Sat: Agility drills (stuff that will help me with my change of direction)
Sun: Off or Pick up basketball game (If I play then no plyo's on monday)

Later on might do some clap push ups or some depth push ups (If I can find 2 pieces of wood).

Thanks for the wishes birthday was on saturday.

That's a lot of accel days! What is your reasoning behind 3 accel days a week exactly? I've only done my GPP phase with 2 days of accel, one day being 20m hill sprints, and the other day being 10-40m track sprints.

I'm assuming that your plan for the summer is basically the beginning phase, GPP. Why the SE in the summer then? I can see possibly early max velocity though.

Just wondering about your set up.

Anytime man, have a good bday? :)

[Footballstar]

That's a lot of accel days! What is your reasoning behind 3 accel days a week exactly? I've only done my GPP phase with 2 days of accel, one day being 20m hill sprints, and the other day being 10-40m track sprints.

I'm assuming that your plan for the summer is basically the beginning phase, GPP. Why the SE in the summer then? I can see possibly early max velocity though.

Just wondering about your set up.

Anytime man, have a good bday? :)

What would you recommend me do besides all those Accel days? The SE for me is anything beyond 80m.

The most important thing to me is attaining a better acceleration to the ball over the summer. How should I go about achieving this?

[AJ010]

What would you recommend me do besides all those Accel days? The SE for me is anything beyond 80m.

The most important thing to me is attaining a better acceleration to the ball over the summer. How should I go about achieving this?

From a track point of view, it would be wiser to begin SE after acceleration and max velocity have been developed to a high degree in the year. When you start from square one, you should remember you're basically "starting over" and haven't built up the sufficient qualities yet, from an advancing and progressive point of view. From a football point of view, I can not really say much there. But from common knowledge, you will not really be running such long distances much. SE is not really such a necessary quality for football.

Personally, I would just start off with sprints Monday and Fridays.

Mondays: Hill sprints: Start at 10x20y with walkback recovery. Eventually progress up to 20x20m with walkback recovery(over weeks time..perhaps 8-12 weeks)

Fridays: Start off again with primarily 10y-30y sprints. Keep total volume fairly low at first...perhaps 200-250y. When you feel the time is right, move up the distance of focus to 30s 40s and possibly 50s. Total volume may be 300-450 maximum optimally. FULL recovery between reps of course! 1 minute for every 10y is a good basis.

Now...when you start to feel a good acceleration base going on, and you're feeling pretty fast, then I would throw in Max Velocity work Wednesday. Just start off light, 3x15y flying sprints. You will eventually progress to 6-8x20y I'd say.

I have heard from the member Person(very knowledgeable) that it is more important and effective to work on your deleceration aspect of directional change. He doesn't really advocate agility drills, but I don't see the harm in doing them. On sprinting days, perhaps just do a few straight direction sprints then suddenly shift to the left or right horizontal or diagonal and sprint straight in that direction after your main speed stuff.

Don't forget you can do body circuits and bodyweight gpp exercises to build up your base and fitness too!

Hope this helps. If you have any more questions, ask!

[Person]

From a track point of view, it would be wiser to begin SE after acceleration and max velocity have been developed to a high degree in the year. When you start from square one, you should remember you're basically "starting over" and haven't built up the sufficient qualities yet, from an advancing and progressive point of view. From a football point of view, I can not really say much there. But from common knowledge, you will not really be running such long distances much. SE is not really such a necessary quality for football.

Personally, I would just start off with sprints Monday and Fridays.

Mondays: Hill sprints: Start at 10x20y with walkback recovery. Eventually progress up to 20x20m with walkback recovery(over weeks time..perhaps 8-12 weeks)

Fridays: Start off again with primarily 10y-30y sprints. Keep total volume fairly low at first...perhaps 200-250y. When you feel the time is right, move up the distance of focus to 30s 40s and possibly 50s. Total volume may be 300-450 maximum optimally. FULL recovery between reps of course! 1 minute for every 10y is a good basis.

Now...when you start to feel a good acceleration base going on, and you're feeling pretty fast, then I would throw in Max Velocity work Wednesday. Just start off light, 3x15y flying sprints. You will eventually progress to 6-8x20y I'd say.

I have heard from the member Person(very knowledgeable) that it is more important and effective to work on your deleceration aspect of directional change. He doesn't really advocate agility drills, but I don't see the harm in doing them. On sprinting days, perhaps just do a few straight direction sprints then suddenly shift to the left or right horizontal or diagonal and sprint straight in that direction after your main speed stuff.

Don't forget you can do body circuits and bodyweight gpp exercises to build up your base and fitness too!

Hope this helps. If you have any more questions, ask!


I agree with most of this. Generally agility drills are not too significant in development as they work a non specific movement pattern (just like sprinting!), but without the increases in speed generally. Also, they can be hard on the connective tissues and joints when performed at high speed, and since the season is long enough already, there usually isn't a point in causing more harm. Pattern running and the like is great to develop specific agility. C.O.D. (change of direction) will help with your ability to accelerate then reaccelerate in a specific direction. Again, you have to think about specifity in this. Is running from a couple cones back and fourth for however many yards really that much more specific or beneficial than a linear sprint, which you would reach a higher speed and develop general qualities (speed) much better, that much better? Just some things to think about.

[Footballstar]

I agree with most of this. Generally agility drills are not too significant in development as they work a non specific movement pattern (just like sprinting!), but without the increases in speed generally. Also, they can be hard on the connective tissues and joints when performed at high speed, and since the season is long enough already, there usually isn't a point in causing more harm. Pattern running and the like is great to develop specific agility. C.O.D. (change of direction) will help with your ability to accelerate then reaccelerate in a specific direction. Again, you have to think about specifity in this. Is running from a couple cones back and fourth for however many yards really that much more specific or beneficial than a linear sprint, which you would reach a higher speed and develop general qualities (speed) much better, that much better? Just some things to think about.

If one isn't a WR and wants to work on there change of direction how would you go aboout doing this. Like I am going to play DE or LB this season, what sort of things could a Defensive man do for COD and enhancing the ability to accelerate then reaccelerate in a specific direction.

[sword chucks]

Nice workouts Footballstar! How is the speed development doing?

I am going to play football next year so a lot of these tips helped me :O

[Footballstar]

Thanks sword chucks for the comments, as far as my speed developement...

Today I ran a 12.4 100m dash which is .6 seconds better then last weeks time on cement track. I ran in the 2nd heat but something went wrong at about 50 m when I was pulling ahead my stride wasn't doing well, my left knee wasn't rising as high the right knee so it looked as though I was skipping on my right foot. (poor description but you can get the picture) I had the lead for 50-60m then something went wrong with my knee drive and I fell back to 2nd place, if there was someway I could correct this problem I would be sure to run a much better time. I think it might have something to do with my left hip flexor.

I also threw Discus at 104' and Javelin at 101' 6".

[DONJUANPIMPIN]

Sucks about your leg but man your getting really fast. I think you can break 12 by the end of your season. Just recover and keep doing your thing man

[Footballstar]

Sucks about your leg but man your getting really fast. I think you can break 12 by the end of your season. Just recover and keep doing your thing man

Thanks man my season ends 2 weeks from now...seemed so short but oh well back to lifting and running on my own. When I am on my own I never run but now I am going to make the effort because i lack speed and speed is everything in the game of football.

[scott_donald]

hey sounds real good../ cant complain about that day...

[Footballstar]

hey sounds real good../ cant complain about that day...

thanks scott

[Footballstar]

Track:
jogging
throwing
jogging

Weight Training:

Floor Press:
135 x 4
185 x 3
205 x 2
245 x 2 + 1 assisted

Lat Pulldowns:
70 x 10
70 x 10

Bench Press:
255 x 1

Shot putting w/ 6 lb Medicine ball Standing throws:
6-8 reps

Over head backward medicine ball throws:
Me and my friend did it in the gym to see who could throw it farther and I threw it once from the foul line to the other backboard on the other side, thats where mine landed. (I threw farthest)

Comments: Good day, no complaining

[DONJUANPIMPIN]

Nice work. How did you think you did on the SAT.

[Footballstar]

Nice work. How did you think you did on the SAT.

I hope I got mid to high 500's, but I probably got low 500's, so probably 1500-1700. What about you?

What was your essay on? Mine was on work and how it affects your daily life and your perspective on things.

[DONJUANPIMPIN]

Yeah I had the same essay. It's hard to tell I didn't skip to many questions maybe 8-10 on the PSAT i skipped lik 20-25 so hopefully I can do good and get atleast a 1500. What test did you have? I had the math experimental I think it had like crazy ass math questions and 2 math sections back to back and Passage on Africa on the blues.

[Footballstar]

Yeah I had the same essay. It's hard to tell I didn't skip to many questions maybe 8-10 on the PSAT i skipped lik 20-25 so hopefully I can do good and get atleast a 1500. What test did you have? I had the math experimental I think it had like crazy ass math questions and 2 math sections back to back and Passage on Africa on the blues.

Yea didn't skip many questions but spent some quality time figuring out things that I could know. I forgot order of my test but the collegeboard.com is going to have it up.

[Footballstar]

Track workout:
I just jogged 800-1km

Workout: LB Deload

Rack Pulls:
225 x 3
295 x 2
345 x 1
315 x 2 (Harder than it would seem, Damn I have a weak lower back)

DB Lunges:
15's x 4
25's x 4

DB RDL's:
40's x 8
40's x 4

Rack Lockout:
315 x 0 (couldn't even budge)
295 x 0 (moved it a little bit)

Overhead backward 6lb Medicine ball throws:
I managed to get from the free throw line to out of bounds in the opposite direction, I read that doing this helps something but I am unsure of what but doing it makes me feel very explosive and its fun and challenging.

Comments: I am unsure of what I should do this week whether or not it should be a serious week leading up to the combine or just a deload week because on Saturdays combine. I have started deloading today but I am unsure of what I should do. What should I do deload this week or do Max effort. I should have deloaded last week but forgot. I am not going to lift on Friday but it is going to be a day of rest and stretching and jogging. I am going to try to take it easy on Saturday's meet and really not try to bust my balls trying to run fast but relax and run.

[scott_donald]

yep one thing i have learned is you must have a strong posterior chain...

[AJ010]

Track workout:
I just jogged 800-1km

Workout: LB Deload

Rack Pulls:
225 x 3
295 x 2
345 x 1
315 x 2 (Harder than it would seem, Damn I have a weak lower back)

DB Lunges:
15's x 4
25's x 4

DB RDL's:
40's x 8
40's x 4

Rack Lockout:
315 x 0 (couldn't even budge)
295 x 0 (moved it a little bit)

Overhead backward 6lb Medicine ball throws:
I managed to get from the free throw line to out of bounds in the opposite direction, I read that doing this helps something but I am unsure of what but doing it makes me feel very explosive and its fun and challenging.

Comments: I am unsure of what I should do this week whether or not it should be a serious week leading up to the combine or just a deload week because on Saturdays combine. I have started deloading today but I am unsure of what I should do. What should I do deload this week or do Max effort. I should have deloaded last week but forgot. I am not going to lift on Friday but it is going to be a day of rest and stretching and jogging. I am going to try to take it easy on Saturday's meet and really not try to bust my balls trying to run fast but relax and run.

I would do a moderate workout wednesday, and rest from there.

The combine is more important imo, so dont wear yourself out at the meet if it's first.

How hard was the 345 rack pull? And how many inches were the rack lockouts? (I'm assuming these were bench rack lockouts?)

[Footballstar]

yep one thing i have learned is you must have a strong posterior chain...

I always thought my lower back was my main strength I guess i am wrong and it might be my quads that are the strongest.

[scott_donald]

I always thought my lower back was my main strength I guess i am wrong and it might be my quads that are the strongest.


ye my main lower aim is to get the pulling far better...

[Footballstar]

I would do a moderate workout wednesday, and rest from there.

The combine is more important imo, so dont wear yourself out at the meet if it's first.

How hard was the 345 rack pull? And how many inches were the rack lockouts? (I'm assuming these were bench rack lockouts?)

What do you mean by moderate workout? Like a UB Rep day or Lower body rep day or Just a Upper body ME day but deload style.

The rack pull was from my patella tendon which is right below my knee cap

[Footballstar]

Track workout:

Jogging
2x3, 1x4 of 100m @ 60-70% (taking it real easy because of combine)
Jogging

Comments: Very easy session right now I am going to take a normal shower then do some restorative TENS work on my EMS machine or something like that I tested it out last night and damn it was fun until I turned it up a notch and my right bicep cramped and now feels much better, somehow. I just hope to run a 4.8 40 yard dash and a 4.3 shuttle time both .2 seconds then my best time last year.

[Footballstar]

Todays meet:

I ran 100m in 12.2 (w/o block's) which is good as I started the season running 12.8-13.0, I might have a meet next week but most important thing is my combine on Saturday. I also threw a PR in the Discus at 110'6" which is decent.

[scott_donald]

wow awesome running... very impressive...some improvement...

[sword chucks]

Nice running man. I really need to get faster for the season, I am starting to understand how important it is to be fast and I think it will only become more apparent as i play the season :P

btw whats your 40 time? I forgot.

[Footballstar]

wow awesome running... very impressive...some improvement...

Thanks scott for your comments means alot coming from you because of the weights you lift, the amount of reps you are able to do, and your sprint training.

[Footballstar]

Nice running man. I really need to get faster for the season, I am starting to understand how important it is to be fast and I think it will only become more apparent as i play the season :P

btw whats your 40 time? I forgot.

Thanks man, a 12.2 is definantly not bad since I didn't have any blocks. I am getting my 40 timed at a combine in 2 days on saturday. But I am saying now since my acceleration is the strongest aspect of my training, I am hoping for atleast a low 4.8 or high 4.7.

[BenT]

Todays meet:

I ran 100m in 12.2 (w/o block's) which is good as I started the season running 12.8-13.0, I might have a meet next week but most important thing is my combine on Saturday. I also threw a PR in the Discus at 110'6" which is decent.

Nice running! I'm looking to lower my 100 time down from high 12s to low 12-sub12 too.

[Footballstar]

Nice running! I'm looking to lower my 100 time down from high 12s to low 12-sub12 too.

Thanks man. If next year I am able to consistently get sub 12 times then I will be very please as that is my goal. A 12.2 is very good for my size as I weigh 220-230 and I am 6'2". Just keep up good work and I am sure you can do well also.

[Footballstar]

Today I woke up with a lower back pain from thursdays meet and then I was like today is going to be a bad day. I arrive at the combine and we do our stretches.

I am with the lineman group and I do my SLJ first time I get a 8'7" second attempt I get 9'0". At this point I get the farthest amongst the lineman and the other lineman start asking me what my name is, where am I from, what position I play, and then they asked what my 40 yard dash and I say 4.8-4.7. A guy from Bryant University looks at the back of my shirt for my number and writes it down to indicate who I am since coaches aren't allowed to talk to the prospects.

Then we move onto the 40 yard dash, I am about dead last on running the 40 yard dash, I get into Joe Defranco's stance for the 40 and I sprint past the official and didn't here my time, then I walk back and the official starts talking to me and the College coaches start asking me questions (which is against the rules), the official then says do you usually run times this fast and I didn't know what to say and I asked him what was my time and he said a 4.62 and at this point I was shocked since it was the first time I had ever broke 4.9. He then asks me to run it again right now to make sure the time is right and I run a 4.64 this time and my last one was a 4.65. (All hand time) not bad for a 6'2" 225 lbs kid.

I got 24 reps on the Bench Press at 150.

We do some lineman 1 on 1 drills and I make it to the semi finals and drive a guy back to the tackling dummy but I then cramp up and he is holding me so I just stop and he drives me back.

This combine has put me on the recruiting radar for college coaches and I am going to talk to a coach on monday that guaranteed me that he could get my name out there.

Some of the parents congratualted me and called me "the real deal" and overall I thought I really got my name out there and my hard work has paid off.

[Actual Size]

Today I woke up with a lower back pain from thursdays meet and then I was like today is going to be a bad day. I arrive at the combine and we do our stretches.

I am with the lineman group and I do my SLJ first time I get a 8'7" second attempt I get 9'0". At this point I get the farthest amongst the lineman and the other lineman start asking me what my name is, where am I from, what position I play, and then they asked what my 40 yard dash and I say 4.8-4.7. A guy from Bryant University looks at the back of my shirt for my number and writes it down to indicate who I am since coaches aren't allowed to talk to the prospects.

Then we move onto the 40 yard dash, I am about dead last on running the 40 yard dash, I get into Joe Defranco's stance for the 40 and I sprint past the official and didn't here my time, then I walk back and the official starts talking to me and the College coaches start asking me questions (which is against the rules), the official then says do you usually run times this fast and I didn't know what to say and I asked him what was my time and he said a 4.62 and at this point I was shocked since it was the first time I had ever broke 4.9. He then asks me to run it again right now to make sure the time is right and I run a 4.64 this time and my last one was a 4.65. (All hand time) not bad for a 6'2" 225 lbs kid.

I got 24 reps on the Bench Press at 150.

We do some lineman 1 on 1 drills and I make it to the semi finals and drive a guy back to the tackling dummy but I then cramp up and he is holding me so I just stop and he drives me back.

This combine has put me on the recruiting radar for college coaches and I am going to talk to a coach on monday that guaranteed me that he could get my name out there.

Some of the parents congratualted me and called me "the real deal" and overall I thought I really got my name out there and my hard work has paid off.
Even though you dont know me good for you man.

[AJ010]

Dude, nice stuff!

Did you mean you were the slowest in the 40? Or did you mean you were the last one to run the 40? Really fast bro, really fast!

[BenT]

Great stuff!

You ARE the real deal.

[Arch52]

Thats awesome! I hope you do well backing up your combine performance onto the field!

Edit- I also think that a 4.62 is about an 11.55ish. Because 4.62 divided by the ratio of yards to meters 1.1(110yds to 100 meters), then divide that number by .3636, because that is the ratio of 40yds to 110yds. And that is about an 11.55. I thought I'd mention that because I've read how you wanted to get a sub 12 time.

[AJ010]

Thats awesome! I hope you do well backing up your combine performance onto the field!

Edit- I also think that a 4.62 is about an 11.55ish. Because 4.62 divided by the ratio of yards to meters 1.1(110yds to 100 meters), then divide that number by .3636, because that is the ratio of 40yds to 110yds. And that is about an 11.55. I thought I'd mention that because I've read how you wanted to get a sub 12 time.

Can you expain how you did that in detail?

[Arch52]

Well, it isnt perfect for one its just a rough guess-timate. But I knew that there is 110yds to 100meters, which I am sure you know is a sprint race in HS. So I took 110 and divided it by 100 meters got 1.1. To get the convert that to 40yds, I just did 40/110 = .3636. Say you ran a 12 flat. 12 X 1.1 = 13.2. Now 13.2 X .3636 = 4.8. Now that probably isn't one hundred percent accurate but it's a rough guess. Now to do it backwards. From 4.8, I do 4.8/.3636 = 13.2, 13.2/1.1 = 12. Like I said it's not perfect but it gives you a good idea, hope it helps.

[Footballstar]

Even though you dont know me good for you man.

Even if I don't know you thanks man.

[Footballstar]

Dude, nice stuff!

Did you mean you were the slowest in the 40? Or did you mean you were the last one to run the 40? Really fast bro, really fast!

I was the last one to run the 40. Thanks man, I hope I can match that time at Monday's Combine.

[FB40RCK]

footballstar what position do u play? i thought u said lineman somewhere but at 6'2 220 witha mid 4.6 40 id definetly see u as more of DE in college

[Footballstar]

Great stuff!

You ARE the real deal.

Thanks man, so far this has been one of the best days of my life.

[Footballstar]

footballstar what position do u play? i thought u said lineman somewhere but at 6'2 220 witha mid 4.6 40 id definetly see u as more of DE in college

Yea I was in the lineman group, it included DL and OL. I am not sure, if I was offered a full ride to sit on the Bench I wouldn't care. (basicaly means if a school offers me to play Full Back then I will play there I don't care where I play I just don't want my parents paying college for me)

[Footballstar]

Well, it isnt perfect for one its just a rough guess-timate. But I knew that there is 110yds to 100meters, which I am sure you know is a sprint race in HS. So I took 110 and divided it by 100 meters got 1.1. To get the convert that to 40yds, I just did 40/110 = .3636. Say you ran a 12 flat. 12 X 1.1 = 13.2. Now 13.2 X .3636 = 4.8. Now that probably isn't one hundred percent accurate but it's a rough guess. Now to do it backwards. From 4.8, I do 4.8/.3636 = 13.2, 13.2/1.1 = 12. Like I said it's not perfect but it gives you a good idea, hope it helps.

The only problem I see with this is that you can't really calculate the average because for me the problem is my deceleration after 50-60m. But right now I am a football player so I am not going to worry about ever running more then 60m and even if I was somehow able to get that far then I would just coast to the endzone.

[Arch52]

Yeah I just thought that I'd do it because you are a sprinter. It's just kind of a fun guess to make, to see how fast that'd translate into a 100m sprint.

[BRADP2]

Impressive man, good job, I hap a couple colleges looking at me for football, and then I got expelled :D

[FB40RCK]

just started reading this journal today jus wanted to tell u u are one hell of a hard worker and if u can get ur strength up which im sure ul have no problem doing u have a damn good shot of being recruited by D-1 or at least 1-AA schools keep it up man

[BRADP2]

Send tapes of your good games to colleges you want to play at, dont need to include a note, just write your name, number(on jersey), and name of HS on a post it or something, all other info they can get from the front of the box you send.

[AJ010]

Well, it isnt perfect for one its just a rough guess-timate. But I knew that there is 110yds to 100meters, which I am sure you know is a sprint race in HS. So I took 110 and divided it by 100 meters got 1.1. To get the convert that to 40yds, I just did 40/110 = .3636. Say you ran a 12 flat. 12 X 1.1 = 13.2. Now 13.2 X .3636 = 4.8. Now that probably isn't one hundred percent accurate but it's a rough guess. Now to do it backwards. From 4.8, I do 4.8/.3636 = 13.2, 13.2/1.1 = 12. Like I said it's not perfect but it gives you a good idea, hope it helps.

Ah alright.

I'd get about 11.1 possibly by your formula. And on a good day, I may actually run that. Hand timed though, since I used a handtimed 40yd dash number.

But to be honest, it might not work for everyone because some people just can not reach a good max speed, or maintain their top speed for long before slowing down a lot.

Footballstar- Yeah, I didn't think that would be the slowest time! Keep up the great work bro, your work has paid off!!!!!

[Footballstar]

just started reading this journal today jus wanted to tell u u are one hell of a hard worker and if u can get ur strength up which im sure ul have no problem doing u have a damn good shot of being recruited by D-1 or at least 1-AA schools keep it up man

Yea I have come a long way to getting to where I am at right now. If I can have a strong showing my senior year then I should be able to get offers.

[Footballstar]

Send tapes of your good games to colleges you want to play at, dont need to include a note, just write your name, number(on jersey), and name of HS on a post it or something, all other info they can get from the front of the box you send.

I was thinking of doing that but my junior year film isnt that eye popping amazing but it is decent.

[kingcarlos]

gd job footstar. really nice to see when rugby player and footballer compete in term of strength and speed

[DONJUANPIMPIN]

Yo FBSTAR- GOOD ****. This is what you been waiting for this is what you been working hard for man. Keep it up I know you do good on monday combine and you still got a month and change to BC. I think I can smell 6'2 230 4.5ish

[Footballstar]

Yo FBSTAR- GOOD ****. This is what you been waiting for this is what you been working hard for man. Keep it up I know you do good on monday combine and you still got a month and change to BC. I think I can smell 6'2 230 4.5ish

Definantly what I have been working hard for. Well If I put my mind to it I am sure I can train hard enough to get there. Thanks man.

[Jesin]

Great job man. Good luck at tomorrows combine as well....sure you'll do fine with all the confidence built up from Saturday....I dodnt think you have to worry about your parents paying for college man, you'll get a full ride. And with the trainers and other players on your college team Im sure you'll be a starter in no time. Good Luck bro.

[sword chucks]

Wow man good job on the running... that's a big PR on the 40 too.

I want to do some sprinting now

[Footballstar]

Great job man. Good luck at tomorrows combine as well....sure you'll do fine with all the confidence built up from Saturday....I dodnt think you have to worry about your parents paying for college man, you'll get a full ride. And with the trainers and other players on your college team Im sure you'll be a starter in no time. Good Luck bro.

Thanks man. I am so sore right now but I hope I am fine tomorrow. I hope I join those .1% of kids to play football in college.

[Footballstar]

Wow man good job on the running... that's a big PR on the 40 too.

I want to do some sprinting now

Thanks man, Who would have known 4.62 seconds of running could change my life like this.

[mdiggitydawg]

what, now that you run a 4.62 40 you're too good to talk to us? Just playin'.

[Footballstar]

Session C: ME Bench Day

Bench Press:
135 x 5
160 x 3
190 x 2
215 x 1
230 x 5 = 264 BP Max (doing this for my ME lifts to see my improvement)

Flying 20's:
2 x 3 (10 yard jog, 20 yard sprint)

Bent over row:
115 x 8
115 x 3
115 x 9
115 x 10

Bent over Dumbell fly:
25's x 8
15's x 12
25's x 12

Comments: Overall good workout, I didn't feel good while I was sprinting because it was drizzling, next time I sprint might be on Thursday as I am going away on Friday to NY. I didn't do EMS yesterday on account I was just too tired.

[Footballstar]

Current workout schedual.
Session A: ME LB
Power Clean: 3x3
Snatch-Grip Deadlift or Rack Pulls or Box Squats
Step-ups or Lunges or Split-Squats: 3-4x8-15 (1-2x4-8)
Leg Curls or GHR or RDL or Seated Goodmornings: 3-4x6-10 (1-2x3-5)

Session B: REP UB
Bench Press or Dips: 3 sets of max reps w/ 60 secs of rest in between (185 or 150)
Elbows-out extensions or JM Presses or SkullCrushers: 3-4x6-10 (1-2x3-5)
Lat Pull-down or Chin-ups or pull-ups: 4x8-12 (2x4-6)
Shrugs or Lateral Raises or Shoulder Press: 3x10-15 (2x5-7)
Bicep work: 3x8-10 (2x4-5)

Session C: ME UB
Bench Press or Floor Press or JM Press or C.G Bench Press (3x5 @ 75%)
Bent over row: 4x10-15 (2x5-7)
Bent-over dumbbell rear delt flies or Upright row: 2-3x12-15 (1-2x6-7)

Repetition Lower body day: (deload week)
Split Squats or Reverse Lunges or Step ups: 3x15 reps
Hyperextension or RDL or GHR or Leg Curls or Goodmornings: 3-4x10-15
Abs: 3-5 sets

Monday:
Acceleration work
Max Effort Upper Body w/ abs work
EMS-Hi Stim

Tuesday:
Tempo runs
Jump Rope
EMS- Ramped Tens

Wednesday:
Max Effort Lower body w/ abs work (De-load week- Repetition lower body)
EMS-Hi Stim

Thursday:
Tempo Runs
Jump rope
EMS- Ramped Tens

Friday:
Repitition Upper body
EMS-Hi Stim

Saturday:
Acceleration work w/ Lower body Plyometrics
EMS- Ramped Tens

Sunday: EMS- Restorative Tens

Week I : ME lift percentages
• 1x5 @ 50%
• 1x3 @ 60%
• 1x2 @ 70%
• 1x1 @ 80%
• 1x5 @ 82.5% - 85%
Week II
• 1x5 @ 50%
• 1x3 @ 60%
• 1x2 @ 70%
• 1x1 @ 80%
• 1x1 @ 85%
• 1x3 @ 90% - 92.5%
Week III
• 1x5 @ 50%
• 1x3 @ 60%
• 1x2 @ 70%
• 1x1 @ 80%
• 1x1 @ 90%
• 1x1 @ 95%
• 1x1 @ 100% -102.5%

Acceleration Day A:
Static Stretch
Dynamic Stretch
Flying Sprints- wk1: 120 (2x3x20), wk2: 150 (2x3x25), wk3: 180 (2x3x30), wk4: 150(5x30), wk5: 180(4x30/3x20/1x10)
Static Stretch

Acceleration Day B:
400m warm up jog
Static stretch
Dynamic stretch
Plyo jumps- a. Tuck jumps, b. Split squat jumps (2x3 in circuit fashion)
Acceleration from push up position- wk 1: 180 (6x30), wk 2: 200 (4x30/3x20/2x10), wk 3: 230 (3x40/3x30/1x20), wk 4: 180 (4x40/1x20), wk 5: 250(4x40/3x30)
Plyo bounds- a. Standing leg hopping (1-3 sets of 30-40m), b. Standing long jump(1-3 sets of 30-40m), c. Bounds (1-3 sets of 30-40m)
Static Stretch

Tempo Day: (20-30 sec rest between reps and 3-4 min rest between sets)
1st week: 2 x 5 @ 100 yards= 1000, 1 x 6 +1 x 5 @ 100 yards= 1100
2nd week: 3 x 4 @ 100 yards= 1200, 2 x 4 + 1 x 5 @ 100 yards= 1300
3rd week: 2 x 7 @ 100 yards= 1400, 3 x 5 @ 100 yards= 1500
4th week: 3 x 3 @ 100 yards= 900
5th week: 2 x 5 + 1 x 6 @ 100 yards= 1600, 2 x 6 + 1 x 5 @ 100 yards= 1700

[Jox]

Awesomely detailed journal bro, I wish you all the best.

[AJ010]

Workouts look familiar bro. :D :)

Good job on the benching, and good luck on your next 5 weeks!

[Footballstar]

Workouts look familiar bro. :D :)

Good job on the benching, and good luck on your next 5 weeks!

Definantly thanks for all the help.

[Footballstar]

Lower Body weight-training:

Pre-wrkout supps:
Endure! w/ 5 grams of CEE

Power Clean:
135 x 1
155 x 3
165 x 3
185 x 1 (pathetic)

Snatch Grip Deadlifts:
135 x 5
240 x 3
280 x 2
320 x 1
340 x 1 (aiming for 5 but I was using a newer thicker bar)

DB Split Squats w/ back leg elevated:
25's x 8 (Left leg)
25's x 8 (Right Leg)
30's x 8 (Left Leg)
30's x 8 (Right Leg) Very nice supplementary exercise

Leg Curls:
50 x 15
70 x 10 (Lactic acid build up)
60 x 2 (Cramp)

PWO shake:
All the whey protein w/ 5 grams of CEE

Comments:
I haven't had time for a full EMS session but I should have enough time soon as I am going to finish my Thesis paper and other assignments. Horrible workout today but thats not a major issue. On my next 3-1-3 cycle I am going to work on my squats but not until 4 weeks from now in summer. Until then I am using Deadlift variations to increase my vertical and Posterior Chain.

[Footballstar]

Sorry but athletes.com forums have consumed me but I am going to continue my log here hopefully after I study I can do some jump roping and get off my ass and active. I have pain in my left hip but all I am going to do is stretch it and I am going to put ice on it.

[scott_donald]

Sorry but athletes.com forums have consumed me but I am going to continue my log here hopefully after I study I can do some jump roping and get off my ass and active. I have pain in my left hip but all I am going to do is stretch it and I am going to put ice on it.

me lost...

[Footballstar]

Workout-ME LB day

Weight training:

Power Clean:
135 x 3
155 x 3
175 x 3

Squats:
135 x 5
205 x 4
245 x 3
315 x 4
345 x 4 (could have got 5-6 if it werent for my left hip)

GHR's:
BW x 1
BW x 1
BW x 1
BW x 1
BW x 1

Lunges:
2 x 8 @ 30 lbs dumbells

Plyo / Sprinting / Catching

Low hurdle hops 27":
3 sets of 8 hurdles (felt different and strange)

High hurdle hops 33":
3 sets of 5 hurdles (my abs started to twinge but I felt quick and explosive)

Football Catching and Throwing (learning how to catch with soft hands)

3 x 30m Push up start sprints

Comments: Overall good day first time I have had a full day in a long time. If I have the chance tomorrow I am going to do some conditioning short sprints but overall the conditioning sprints are all I have to do. At about 8:30 pm I am going to start a LB EMS Hi-Stim session.

[heavylifter954]

Workout-ME LB day

Weight training:

Power Clean:
135 x 3
155 x 3
175 x 3

Squats:
135 x 5
205 x 4
245 x 3
315 x 4
345 x 4 (could have got 5-6 if it werent for my left hip)

GHR's:
BW x 1
BW x 1
BW x 1
BW x 1
BW x 1

Lunges:
2 x 8 @ 30 lbs dumbells

Plyo / Sprinting / Catching

Low hurdle hops 27":
3 sets of 8 hurdles (felt different and strange)

High hurdle hops 33":
3 sets of 5 hurdles (my abs started to twinge but I felt quick and explosive)

Football Catching and Throwing (learning how to catch with soft hands)

3 x 30m Push up start sprints

Comments: Overall good day first time I have had a full day in a long time. If I have the chance tomorrow I am going to do some conditioning short sprints but overall the conditioning sprints are all I have to do. At about 8:30 pm I am going to start a LB EMS Hi-Stim session.

wow good squats


my bulking log
http://forum.bodybuilding.com/showthread.php?t=499768

[Footballstar]

wow good squats


my bulking log
http://forum.bodybuilding.com/showthread.php?t=499768

Thanks man

[mdiggitydawg]

Have you considered doing dumbell bench presses to up your bench? Maybe it would shock your muscles and increase your barbell bench press. Just a suggestion.

[Footballstar]

Have you considered doing dumbell bench presses to up your bench? Maybe it would shock your muscles and increase your barbell bench press. Just a suggestion.

I am going to try those after the BC camp. nice suggestions.

[Footballstar]

Well I am going to be making some changes:

Oatmeal w/ water is going to be a staple part of my diet now.

I am going to increase my dietary fibers by supplementing with Metamucil.

In terms of supplements here are my basics: Protein, Multi-vitamin, CEE, Fish Oil and Citrulline Malate product

I am only going to take CEE Post-workout and upon waking, I cramp up easy if I take it before I workout.

[Footballstar]

Session A: ME LB
Power Clean: 3x3
Snatch-Grip Deadlift or Squats
Step-ups or Lunges or Split-Squats: 3-4x8-15
Leg Curls or GHR or RDL or Seated Goodmornings: 3-4x6-10

Session B: ME UB
Bench Press or Incline Bench or C.G Bench Press
Bent over row: 4x10-15
Elbows-out extensions or JM Presses or SkullCrushers: 3-4x6-10
Bent-over dumbbell rear delt flies or Upright row: 2-3x12-15

Repetition Upper body: (de-load week)
Bench Press or Dips: 3 sets of max reps w/ 60 seconds of rest in between
Elbows-out extensions or JM Presses or SkullCrushers: 3-4x6-10
Lat Pull-down or Chin-ups or pull-ups: 4x8-12
Shrugs or Lateral Raises or Shoulder Press: 3x10-15
Bicep work: 3x8-10

Repetition Lower body: (de-load week)
Split Squats or Reverse Lunges or Step ups: 3x15 reps
Hyperextension or RDL or GHR or Leg Curls or Goodmornings: 3-4x10-15

Abs work:
Side Bends: 4 x 10
Iso-holds Abs: 10 second holds x 10 reps

Monday:
Max Effort Lower body w/ abs work (De-load week- Repetition lower body)
EMS-Hi Stim

Tuesday:
Tempo Runs
Jump Rope
EMS- Ramped Tens

Wednesday:
Acceleration Development Day A
Agility
Plyometrics (Hurdle Bounds)
EMS-Hi Stim

Thursday:
Tempo runs
Jump rope
EMS- Ramped Tens

Friday:
Max Effort Upper Body w/ abs work (De-load week- Repetition Upper body)
EMS-Hi Stim

Saturday:
Plyometrics (Hurdle Bounds)
Acceleration Development Day B
Agility
EMS- Ramped Tens

Sunday: EMS- Restorative Tens

Week I: ME lift percentages
• 1x5 @ 50%
• 1x3 @ 60%
• 1x2 @ 70%
• 1x1 @ 80%
• 1x5 @ 82.5% - 85%
Week II
• 1x5 @ 50%
• 1x3 @ 60%
• 1x2 @ 70%
• 1x1 @ 80%
• 1x1 @ 85%
• 1x3 @ 90% - 92.5%
Week III
• 1x5 @ 50%
• 1x3 @ 60%
• 1x2 @ 70%
• 1x1 @ 80%
• 1x1 @ 90%
• 1x1 @ 95%
• 1x1 @ 100% -102.5%
Acceleration Day A:
Static Stretch
Dynamic Stretch
Flying Sprints- wk1: 120 (2x3x20), wk2: 150 (2x3x25), wk3: 180 (2x3x30), wk4: 150(5x30), wk5: 180(4x30/3x20/1x10)
Static Stretch

Acceleration Day B:
400m warm up jog
Static stretch
Dynamic stretch
Acceleration from push up position- wk 1: 180 (6x30), wk 2: 200 (4x30/3x20/2x10), wk 3: 230 (3x40/3x30/1x20), wk 4: 180 (4x40/1x20), wk 5: 250(4x40/3x30)
Static Stretch

Plyometrics:
Low Hurdle Bounding: 8 x 3 hurdles
High Hurdle Bounding: 8 x 3 hurdles

Agility:
Forward sprint then back peddle for total of 20 yards: 4 sets
Nebraska agility: 4 sets

[heavylifter954]

i hope your changes help you get stronger,

[Footballstar]

1st Summer Session

Weightlifting

DB Shrugs:
2 x 30 @ 30 lbs

DB External Rotators:
2 x 30 @ 5 lbs

Speed - Bench Press:
8 x 3 @ 135 lbs

Effort - Power Clean:
5 x 2 @ 175 lbs

Volume - DB Crossover step up
3 x 10 @ 30 lbs

Lateral Lunge: (Testing it out)
4 reps with 35 lbs DB

Manual GHR's:
BW x 3
BW x 2
BW x 1
BW x 1
BW x 4 (These are definantly getting easier to do then before so I am looking for great improvements in the exercise)

Comments: I think this was a decent day nothing special but the Power Cleans were tough but I got through them next week this is my last week of training before the BC camp so I am looking for great workouts to lead me into a great week.

[Footballstar]

2nd Summer Session

Weightlifting

Speed - Box Squats:
8 x 2 @ 205 lbs.
1 x 2 @ 255 lbs.

Effort - Bench Press:
5 x 2 @ 215 lbs

Volume - Hang Clean:
115 lbs x 3
135 lbs x 3
155 lbs x 3
175 lbs x 3 (PR)

Chin-ups:
BW x 4
BW x 4
BW x 5 (PR)

Comments: The squats wer fast and controlled, the Bench Press was hard 215 x 2 wasn't a easy task, Hang Cleans were heavy but I was getting under them, Chin-ups are a strange thing because when I am at the bottom of the chin-up It doesn't feel as though I can lift my bodyweight up but I just do it. Tomorrow I am going to be doing some change of direction work, I have decided to keep on lifting the way I do it except use Defrancos running program.

[Footballstar]

Linear Speed workout:

Dynamic Warm up:
Body squats x 10
Jumping jacks x 15
Seal jumping jacks x 10
Front skips — 20 yards down & back
Stationary side lunge x 8 each leg
Stationary leg swings (front & back) x 10 each leg
Stationary leg swings (side to side) x 10 ea. leg
60% Build-up sprint (arm & posture focus) — 30 yds. down and back
Lunge walk x 10 steps down and back
Backpedal x 20 yds. down and back
Frequency Phase

Low pogo jumps — 3 x 20 reps
High pogo jumps — 3 x 10 reps
85% Build-up sprint — 40 yds.

Speed workout


Hurdle hops
27 in. x 3 hops
30 in. x 3 hops
33 in. x 3 hops ( I am going to try that 36 another day)

Sprints:
6 x 20 yards, (1 min)
2 x 30 yards, (1 min)
1 x 40 yards

Comments: Today was a great day I felt light on my feet and explosive, the dynamic warm up does wonders. Defranco has done it again, tomorrow I am going to do the change of direction work and do my Strength Session 3. I feel a PR coming on for the 40 yard dash at the BC camp. From now on before any athletic event I am going to do JD's Dynamic warm up and the Ground based mobility drills (didn't do those today because I didn't want to look like a idiot on the public track but now I don't care so will be doing them now)

[Footballstar]

Dynamic Warm Up

Body squats x 10
Jumping jacks x 15
Seal jumping jacks x 15
Stationary side lunge x 8 each leg
Stationary leg swings (front & back) x 10 each leg
Stationary leg swings (side to side) x 10 ea. leg
Lunge walk x 10 steps down and back
Squat jumps x 5

Weightlifting

Speed - Clean from Blocks
5x5 @ 115 lbs

Effort - Back Squats
(I did some warm up sets then did 1 rep of 335 and went for 2 but my hips gave out because I was too low and just called it quits because really didn't want to push it today because BC camp on Mon.)

Volume - 3 way positional raises (side, front, bent over)
30 lbs x 4
15 lbs x 8
15 lbs x 6

[Footballstar]

Strength Session 1:

Effort: Power clean
4 x 2 @ 180 lbs
1 x 2 @ 205 lbs (easy)

Volume: Lunges
1 x 10 (1 rep = both legs) w/ 30 lbs DB's
(right glute got messed up so I stopped after 1 set)

Pull-ups:
BW x 3
BW x 3

Speed: Bench Press
4 x 3 @ 135 lbs
1 x 12 @ 135 lbs (all explosive except for last one)

Side Bends:
4 x 10 @ 30 lbs

Comments: Quick workout, I am getting my Power Cleans down I finally have them landing on my shoulders and my elbows pointing out is improving. The problem I had was my hand placement at first it was to close but I widened it out and the bar lands on my shoulders. Now I have to learn how to catch it in a squat because when I caught 205 my knees had very little bend. Everything else was fine.

[AJ010]

You're on fire bro! Congrats on the clean technique.

[Footballstar]

You're on fire bro! Congrats on the clean technique.

Thanks man

[Footballstar]

Energy System Training : Linear speed focus

General Warm-up Phase
Body squats x 10
Jumping jacks x 15
Seal jumping jacks x 15
Front skips — 20 yards down & back
Stationary side lunge x 8 each leg
Side shuffle, 20 yds. down & back
Stationary leg swings (front & back) x 10 each leg
Stationary leg swings (side to side) x 10 ea. leg
60% Build-up sprint (arm & posture focus) — 30 yds. down and back
Lunge walk x 10 steps down and back
Backpedal x 20 yds. down and back
Squat jumps x 5
75% Build-up sprint — (knee drive focus) — 40 yds. down and back

Frequency Phase
Jump rope — 3 x 20 seconds
Left leg 2 x 15 sec.
Right leg 2 x 15 sec.
85% Build-up sprint — 40 yds.

Linear Speed Workout

Hurdle Hops:
30" x 3 hops
33" x 3 hops

Push-up sprints:
6 x 20 yards

Sprints:
1 x 40 yards

Comments: I had to cut the work out short because my right lower back was killing me a shooting pain, it happens when I give 100% during something, I was tight during my running and I was hurt, I need to learn how to run loose, I think that might help me get over that pain.

[Str8tStackN]

Man, You are one Determined 18 yr old. you've been posting in here for over a year. DUDE! i'm seriously stunned. IF worse ever comes to worse. Tell the coach of the college you want to attend to look at your journal to prove how serious you are. I bet u SERIOUS money that they coach will be impressed and pick you up. NO DOUBT. I BET YOU GO PRO with this kinda determination! W O W !

[Footballstar]

Man, You are one Determined 18 yr old. you've been posting in here for over a year. DUDE! i'm seriously stunned. IF worse ever comes to worse. Tell the coach of the college you want to attend to look at your journal to prove how serious you are. I bet u SERIOUS money that they coach will be impressed and pick you up. NO DOUBT. I BET YOU GO PRO with this kinda determination! W O W !

Thanks man but I am 17 and I am certain there are kids trying harder than I am and thats what keeps me motivated. I play for a small high school and really don't get much exposure unlike other bigger schools but I am trying as hard as I can to increase my stock as a recruit by attending camps and combines. Thanks for the response man its been getting lonely around this journal.

[Footballstar]

Strength Session 2:
(I didn't feel good the whole workout, I sprinted to catch the bus and then my back started to act up)

Speed - Squats:

I just did a set of 225 my injury prevented me from doing more I think I am going to switch to step ups until my back injury passes.

Volume - Hang Clean:

135 lbs x 3
145 lbs x 3
155 lbs x 3

Effort - Bench Press:

4 x 2 @ 225 lbs
1 x 2 @ 245 lbs (+1 assisted)

Comments: tried to GHR but it wasn't happening it's raining hard out side so I highly doubt that I am going to be doing agility drills. This sucks man my back is hurting my workouts.

[AJ010]

Wait, hold up a second...whats wrong with your back??

[kingcarlos]

looks gd keep it up.

[Footballstar]

Wait, hold up a second...whats wrong with your back??

I think I have a herniated disk that is irratating my nerve and it makes sense because it only hurts after I have put max effort into something like a sprint or a squat which is a high CNS activity. I believe I have a mild case of sciatica, I am going to talk to my doctor about it at my physical but I am afraid that it's going to set me back for my most important season which I have been training so hard for so I am thinking of waiting till after the season to tell my doctor.

[Footballstar]

looks gd keep it up.

Thanks for the incouragment it looks pathetic to me but oh well.

[kingcarlos]

strength is hard to keep, unlike muscles. so dont be discouraged. im currently having a knee prob (everytime i squat down, then rais eup i will feel a bit pain and heard a slight crack of joint) starting yesterday so im wondering whether i can train legs these days. so gd luck anyway

[Footballstar]

Strength Session 3

Warm up:
Hyperextension: BW x 15
DB Shrugs: 30 lbs x 20
DB External Rotations: 5 lbs x 15

Speed - Clean from Blocks:
5 x 5 @ 120 lbs

Effort - Step Ups:
30 lbs Db's x 6 each leg
40 lbs Db's x 6 each leg
115 lbs x 6 each leg
135 lbs x 6 each leg
135 lbs x 6 each leg

Volume - 3 way Positional raises:
15 lbs DB's x 10
15 lbs DB's x 10

Snatch Grip RDL's:
3 x 10 @ 135 lbs

Comments: great workout

[Jesin]

Strong workouts bro....lookin good....hittin 4.4 soon or wha ;)

[Footballstar]

Strong workouts bro....lookin good....hittin 4.4 soon or wha ;)

Thanks man, but seriously maybe in 2-3 years of hard training, I want to get to a legit 4.5 and then look for the League...

[Jesin]

thata boy, I hope you do bro...GL

[Footballstar]

Strength Session 1:

Hyperextension: BW x 15
DB Shrugs: 2 x 20 @ 40 lbs.
DB External Rotations: 5 lbs x 20

Speed - Bench Press:
135 x 3 (Only did 1 set today because others were working the bench press)

Effort - Power Clean:
190 x 2
190 x 2
190 x 2
190 x 2

**PR** 223 x 2 (HUGE PR after being fatigued from the 190's)

Volume - Cross-Over step up:

These are absolutely idiotic because I can't do them they are awkward and I am going to replace them with something else.

Chin Ups:
BW x 10 (PR)
BW x 5
BW x 4

I did some ab work can't remember...

Comments: I hit a huge PR today and I am feeling really good about it, my estimated max for the lift is about 235-240, I hope I can Power Clean 250-260 when we do pre-season testing. I hit a Chin up PR and now I am going to do sets of 8 because from 10 to 5 is to big of drop off.

[Footballstar]

Strength Session 1:

Speed - Squats:
(couldn't because of my left groin in too much pain)

Effort - Bench Press:
5 x 2 @ 230 lbs

Volume - Hang Clean:
135 x 3
160 x 3
160 x 3

Did some box jumping and I stepped off the 30" box and jumped onto the 36" box.

Comments: took it easy today my Bench press felt strong, I have the Northeastern camp tomorrow it's from 5-8 pm and its the 16, 17 and 23, 24 next week.

[kingcarlos]

looking gd bro. u ve injured ur groin? take care man. nice cleans too. hope i can do that heavy too

[heavylifter954]

ill have you on bench very soon

[Footballstar]

On Wednesday I did the Power Clean:

I think I did 4 x 2 @ 195 and just repped 115 30 times on the Bench.

On Friday

Effort - Bench Press:
225 x 3
240 x 3
240 x 2 (+1 w/ spotter)

Speed - Olympic Squat (I just did them so that I could get real low because my hips are tight) :
135 x 2
135 x 2

Wide grip Pull-ups:
BW x 2
BW x 3
BW x 5 (PR)

Comments: My back is real weak and needs to be strengthened, I am going to take my training more seriously after this camp is over and I still think I have one more 1 day mini camp for Umass.

[AJ010]

Rows, pullups, chinups, banded rows (loop bands to top of power rack and to barbell, and lie on a bench and pull it), chest supported rows, T-rows, shrugs, power shrugs, theres some exercises you can try ..

[Footballstar]

Thanks man I am going to add inverted rows and Bent over rows.

[Footballstar]

Wednesday - Strength Session II

Effort - Back Squat (Couldn't do any effort work because it would kill my back)

Speed - Clean Grip Deadlift
8 x 1 @ 245 (All were fast except for first one)

Volume - Hang Clean
135 x 4
155 x 4
155 x 4

Chin-ups:
BW x 4
BW x 4
BW x 4

Inverted Pull-up:
3 x 6 @ BW

[BigJesinEdmonds]

Check it, you should go to your doctor - worse thing happens he gets you some apts for physical therapy and BAM it's gone. Just do yourself a favor - don't turn into twenty something wash-up with a bad back because senior football was more important, if you miss this year (I freakin doubt it) you go to a junior college, wipe the floor with those pathetics, transfer with good game film to Notre Dame (wherever you want) and begin shredding. Some docs are evil, yes. Go to your primary care retard and then get referred to someone who deals with sports people primarily - it will change everything.

I can't stress how strongly I feel about fixing spinal issues, they're not like a groin that you just leave alone and they magically get better.

Love the journal, it's hot, I just started mine - it's a really great way to stay on top of your ish and you've got that - so take those 2 cents.

Stay hot
J

[Footballstar]

Check it, you should go to your doctor - worse thing happens he gets you some apts for physical therapy and BAM it's gone. Just do yourself a favor - don't turn into twenty something wash-up with a bad back because senior football was more important, if you miss this year (I freakin doubt it) you go to a junior college, wipe the floor with those pathetics, transfer with good game film to Notre Dame (wherever you want) and begin shredding. Some docs are evil, yes. Go to your primary care retard and then get referred to someone who deals with sports people primarily - it will change everything.

I can't stress how strongly I feel about fixing spinal issues, they're not like a groin that you just leave alone and they magically get better.

Love the journal, it's hot, I just started mine - it's a really great way to stay on top of your ish and you've got that - so take those 2 cents.

Stay hot
J

I see what your saying and I am getting a physical soon so I might as well discuss it with my doctor and I had the same exact pain but on the left side and it went away after about 2 weeks and hasn't bothered me since now its my right side.

[Jesin]

looking good regardless of the back pain...hope it gets better soon

[Footballstar]

Strength Session 3:

I didn't do much today and that was my fault.

Effort - Bench Press:

245 x 3

245 x 3

250 x 2 (Bad spot)

next week I go for 3 x 3 @ 250.

[Footballstar]

Modified Strength Session 1: (Right now I am guessing my back pain is a herniated disk and I am only doing uni-lateral leg work, ab work and other things that won't put preassure on my back, the plan is to do this until I can squat and deadlift again)

Side Lunge:
2 x 8 @ 35 lb DB

Walking Side Lunge:
10 @ 35 lb DB

Chin ups:
3 x 4 @ BW

Step ups:
4 x 10 @ 30 lbs DB's (Very quick and easy)

manual GHR's:
BW x 1

Comments: I am going to do some tempos runs tomorrow and thats it...

[AJ010]

**** man, you need to get this sorted out. You ever think of doing Reverse Hypers for your back? Like 4x25 or somethin with bodyweight.

[Footballstar]

**** man, you need to get this sorted out. You ever think of doing Reverse Hypers for your back? Like 4x25 or somethin with bodyweight.

I did 2 x 10 of back hyperextensions at Body weight because I don't have a reverse hyper machine...

[AJ010]

I did 2 x 10 of back hyperextensions at Body weight because I don't have a reverse hyper machine...

To be honest, I don't think 2x10 will do much really.

Just use whatever you can, and do reverse hypers. If you gotta use your washing machine. As retarded as that sounds, it works good for bodyweight RHs.

[Footballstar]

To be honest, I don't think 2x10 will do much really.

Just use whatever you can, and do reverse hypers. If you gotta use your washing machine. As retarded as that sounds, it works good for bodyweight RHs.

I do that as my warm-up and some DB external rotators with DB shrugs.

[AJ010]

I do that as my warm-up and some DB external rotators with DB shrugs.

Oh. If I wasn't so lazy and dumb I'd be trying to do RHs on offdays for myself.

They really give the back a nice pump though.

[Footballstar]

Energy System training - Linear Speed focus:

Dynamic Warm-up

1. General Warm-up Phase

Body squats x 10
Jumping jacks x 15
Seal jumping jacks x 15
Front skips — 20 yards down & back
Stationary side lunge x 8 each leg
Side shuffle, 20 yds. down & back
Stationary leg swings (front & back) x 10 each leg
Stationary leg swings (side to side) x 10 ea. leg
60% Build-up sprint (arm & posture focus) — 30 yds. down and back
Lunge walk x 10 steps down and back
Backpedal x 20 yds. down and back
Squat jumps x 5
75% Build-up sprint — (knee drive focus) — 40 yds. dow

2. Hurdle Mobility Phase — 5 hurdles
Walking over/under — front (2 sets)
Walking over/under — sideways (2 sets)
Leg swings over hurdles (4 sets)

3. Linear Speed workout

Hurdle Hops -
30 in. x 3
33 in. x 3
36 in. x 3 (feeling very reactive)

Sprints (standing start)
4 x 25 yds (felt very explosive)
4 x 45 yds (felt easy and effortless but fast)

Strength Training

Olympic Squat:
265 x 4

Then I just played some pick up 2 hand touch football in the gym my team won and I played Q because I couldn't really sprint but managed to scramble for quite some yards.

Comments: Good day overall and really kicking my training into overdrive though my hamstring is bothering me but it hurts while I walk but not when I sprint.

[AJ010]

Now that looked like one awesome workout! Nice mix of everything :)

Howd the back feel?

[Footballstar]

Now that looked like one awesome workout! Nice mix of everything :)

Howd the back feel?

Thanks man.

My back isn't really hurting like last week which shows improvement and I will be fine for first day of camp, so it's all good. but my right hamstring is acting up but I think it is just trying to get up to snuff with all the training so should be fine for max out week.

[Jesin]

Looking good bro

[Footballstar]

Looking good bro

Thanks man

[Footballstar]

Strength Session - Repetition Day
Bench Press (30 secs of rest):
7 x 4 reps @ 185 lbs

Lat/upper back superset: Bent over side raises and Bent over row
25's x 6
115 x 8
25's x 8
115 x 10

Upper arm superset: Incline alternate DB Curls and DB tricep extension
set 1: 25's lbs. x 8 ea.
40 lbs. x 8
set 2: 25's lbs. x 8 ea.
40 lbs. x 8
set 3: 25's lbs. x 8 ea.
40 lbs. x 8

Incline DB shoulder press:
3 x 8 @ 25's

Comments: Next week is max out week... Power Clean, Squat, and Bench Press. My goals are to PC: 240, Power Squat: 455, Bench: 285

[Footballstar]

Well I maxed out in the Power Clean today, I was able to get 230 real easy but failed at 250 I shouldn't have jumped so big of numbers I think I can max out around 235-240.

We had a 5 on 5 pick up game of football in the gym, my team won but I jammed my left pinky finger.

My goal is to get to 250 by winter time.

With my finger jammed I don't know If Ill be able to max bench or deadlift but I will probably squat. Well off to my bed to static stretch.

[AJ010]

How close was the 250 powerclean?

Arrgghh you're pulling away from me on cleans. :)

[Jesin]

Strong last few workouts bro.....250 by Christmas....fffffffft! You'll demoslish that by Christmas bro!

[Footballstar]

How close was the 250 powerclean?

Arrgghh you're pulling away from me on cleans. :)

I could have fell and racked under the bar after the pull but I would have been in a really low squat and since I can't full clean (lack flexibility and balance), I can only catch it a little bit above parralel. But the 230 went up so fast that my knees had very little bend so I jumped 20 lbs and failed so I will either try again on Friday or use Friday as a rest/tempo running day.

If you learn how to full clean you will pass me and your deadlifts are looking strong so I got to catch up, damn short people with there deadlifting bodies, Im tall so gravity's effect is greater :)

[Footballstar]

Strong last few workouts bro.....250 by Christmas....fffffffft! You'll demoslish that by Christmas bro!

Football season is coming up and since I will only train a max of 2 days per week in the weightroom, Usually I'll come out stronger and faster than I was before the season. I am really going to focus on becoming flexible so I can full clean by next year so I can set a Clean weightroom record 275 here I come.

[AJ010]

I could have fell and racked under the bar after the pull but I would have been in a really low squat and since I can't full clean (lack flexibility and balance), I can only catch it a little bit above parralel. But the 230 went up so fast that my knees had very little bend so I jumped 20 lbs and failed so I will either try again on Friday or use Friday as a rest/tempo running day.

If you learn how to full clean you will pass me and your deadlifts are looking strong so I got to catch up, damn short people with there deadlifting bodies, Im tall so gravity's effect is greater :)

Oh..yeah I can't full clean either. I think it takes a long ass time to really get good full clean technique down. Good luck at re-max!

Haha, damn taller people with their slam dunking bodies, Im shorter so I have more distance to overcome ;) :D

[Footballstar]

Rep LB Day

DB Bulgarian Split Squat:
3x8 @ 40's (doing this with Dumbells from now on)

Assisted GHR (Push at the bottom):
3x3 (these were very easy and feel my hamstrings getting stronger is great)

DB one leg RDL:
3x3 @ 40's (Feels as if you are pulling yourself forward in a sprint good for teaching to "paw" the ground, very good exercise)


Just trying to get to where I was before football season and this offseason is going to be focused on preventing injuries, changing body composition, and becoming more athletic.

I am going through the college process now and I have sent out 5 films already.

Umass-Amherst - Recieved tape on Dec. 1 (waiting for response)
Northeastern - Recieved tape on Dec.6 (waiting for response)
Tufts U., Dartmouth, and Holy Cross - Sent out film Dec. 8 (waiting for response)

I am going to send film to WPI, Columbia, Wesleyan, Assumption and a few other schools.

[Footballstar]

ME UB day - 12/13/05

Bench Press:
10 x 130
5 x 170
3 x 185
1 x 205
2 x 230 (Damn I haven't been this weak since March or Febuary)
3 x 205
3 x 205

DB Bench Press:
40's x 8


Comments: I stopped right after that I was just depressed on how weak I am and have a combine this saturday so Bench @ 185 is going to be pathetic, I'll be lucky if i get 10+, Oh well. I was getting crazy strong last year and because of track my results were stagnant and I was overtrained last march.

[Footballstar]

DE LB day - 12/19/05

Olympic Lift - Hang Clean:
135 x 3
155 x 3
190 x 3 (PR)
210 x 1 (PR)

Assisted GHR:
BW x 4
BW x 6
BW x 2

Abs circuit:
3 circuits of abs work

Comments: I felt quick and explosive during the Hang Clean the last rep at 190 was hard but 210 was easier. I don't Hang Clean much but I am getting a good mix of things in so I can improve my athleticism. I am going to post my workout for the next two weeks, that I can actually workout because of hektic holidays, after this post.

[Footballstar]

Session 1 - REP UB day
A. Repetition Lift – 4 x 8 @ 65%, 70%, 75%, 80% of 1RM
I. Bench Press
B. Supplemental lift (triceps) – 3 sets of 11 reps
I. Incline DB press
C. Medial Delt or Trap Exercise – 3 sets of 9 reps
I. Rear Delt Flies
D. Abdominal Exercise – Choose on spot
I. Crunches (weighted or unweighted)

Session 2 – Rep LB
A.Repetition Lift – 3 sets of 15 reps
I. Bulgarian Split Squat
B. Supplemental lift (posterior chain) – 4 sets of 11 reps
I. RDL
C. Knee Flexion (Hamstring) – 3 x 11
I. Leg Curls

Session 3 – ME UB
A. Max Effort lift – Work up to 5RM
I. Bench Press
B. Supplemental lift (Lat) – 3 sets
I. Pull-ups
C. Elbow Flexion – 3 sets of 10 reps
I. Preacher Curls

Session 4 – DE LB
A.Olympic Lift – 3 x 3
I. Hang Clean
B. Supplemental lift (Posterior chain) – 3 sets of 10 reps
I. Good-mornings
C. Posterior chain – 4 sets
I. GHR
D. Abdominal Exercise – Choose on spot
I. Crunches (weighted or unweighted)

[AJ010]

Only feel like oly lifting 1x a week huh. Come on you could throw in some power snatches :D Well your set up there looks great actually, do it.

Howd you do in track anyways man?

oh yeah awesome hang clean dude!

[Footballstar]

Only feel like oly lifting 1x a week huh. Come on you could throw in some power snatches :D Well your set up there looks great actually, do it.

Howd you do in track anyways man?

oh yeah awesome hang clean dude!

Well in track I ended up getting a 11.8 100m and I was the discus league champion at only 135', qualified for states but I didn't go because I went to Manhattan.

There isn't enough space in the weightroom for Power Snatches, The weightroom ceiling is so low I can't do any standing over the head presses.

This set up I am really focusing on my weaknesses such as my abs, lower back, and Hamstring strength, As long as I am focused I should be able to get through the exercises easy.

[Footballstar]

Session 1 – ME UB + MX Intensity Iso + RE UB

1. Max Effort lift – Close grip Bench press – 195 x 8
2a. MX Int. Isometrics – Overcoming Isometrics – Bench Press - 2 sets of 3 different positions for 6 seconds each (I need to figure out a better way to do this because my Power Rack isn't drilled into the floor so as I am pushing up the rack lifts off the floor)
2b. RE Assistance – Horizontal Pull – DB Bent over Row – 2 x 8 @ 40, 2 x 8 @ 55, 2 x 8 @ 75
3. Triceps – Dips – BW x 5, BW x 8, BW x 6
4. Shoulders – Shoulder Press – 45 x 8, 65 x 8, 85 x 8
5. RC – side lying dumbbell abduction to 45 degrees – 2 x 8 @ 15

Comments: The CG Bench Press was easier than I expected in terms of weight and I realized my CG Bench Press is very close to my regular Bench Press. Next week I am going to attempt 3-5 reps at 225 with the CG Bench. Dips were lacking but I could have had much more. The record for most consecutive dips is 27 I am going to aim for that record. So instead of doing a RE Press on day 3, I am going to do 2 max sets of dips. Overall good day nothing to complain about...

[Footballstar]

Session 1 – ME UB + MX Intensity Iso + RE UB
1. Max Effort lift – Close grip Bench press – Work up to 3-5RM
2a. MX Int. Isometrics – Overcoming Isometrics – Bench Press - 2 sets of 3 different positions for 6 seconds each
2b. {Super Set} – RE Assistance – Horizontal Pull – DB Bent over Row – 6 x 8
Assistance
3. Triceps – Dips – 3 x 8
4. Shoulders – Incline DB Press – 3 x 8
5. RC – side lying dumbbell abduction to 45 degrees – 3 x 8

Session 2 – DE/ME LB
1. DE – Power Clean – 5 x 3
2. ME – Deadlift – Work up to 3-5RM
Assistance
3. Unilateral Quad – BSS – 3 x 8
4. Unilateral Hip – Reverse Lunge – 3 x 8
5. {SS} Posterior Chain/Abs – GHR/Abs – 4 sets of each

Session 3 – DE UB or Duration Iso + RE UB
1. DE – Plyo push-ups (non-conventional DE Bench)
Or
1. Duration Iso – Iso-hold Bench Press- work up to max weight at sticky point for 25-40 seconds
Assistance
2. RE Exercise – Dips - 2 sets of max reps
3. Triceps – JM press – 3 x 8
4. Lats – Pull-ups – 3 sets
5. Shoulders – Front raise – 3 x 8
6. RC – Seated Cuban Press – 3 x 6

[Footballstar]

Session 2 – DE/ME LB - 01/04/06

1. DE – Power Clean – 145 x 3, 150 x 3, 160 x 3, 170 x 3, 185 x 3
2. ME – Deadlift – 315 x 5 (Lower back is real weak because my lack of working it the past summer because of an injury)
Assistance
3. Unilateral Quad – Split-Squat – 40 lbs x 8, 45 x 8, 55 x 8
4. Unilateral Hip – Reverse Lunge – 2 x 8 @ 30 lbs
5. Posterior Chain – GHR (coeccentrics w/ a little push) - BW x 8, BW x 10

Comments: Didn't do abs but over all it was an ok day. It's going to be hard to get my lower back stronger, 315 x 5 in the deadlift was medium-hard difficulty I could have got 1 or 2 more. I used to RDL close to 315 man the times they are a changing. I also took some pre-workout caffiene 200mg and Im never doing that again I got light-headed to easy.

[scott_donald]

wwow i would be tired...

good session...

how the deadlifts feel compared to normal following the DE...

[Footballstar]

wwow i would be tired...

good session...

how the deadlifts feel compared to normal following the DE...


Thanks man, I doubt that you would be tired compared to the sprints and workouts I have seen you do.

After the DE the Deadlift was easy to get off the ground it was just at the middle where I was straining and it's a whole different form compared to the Power Clean in terms of the middle of both movements

[Footballstar]

Session 3 – DE UB or Duration Iso + RE UB - 01/06/06

1. Duration Iso – Iso-hold Bench Press- 185 x 24 seconds (PR)
Assistance
2. RE Exercise – Chest Dips - BW x 14, BW x 14
3. Triceps – JM press – Bar x 8, 85 x 8, 95 x 8
4. Lats – Pull-ups – I didn't focus on sets just did them because I am deficient in Lat strength
5. Shoulders – DB Front raise – 3 x 8 @ 25 lbs
6. RC – Seated DB Cuban Press – 3 x 6 @ 15 lbs

Comments: Thats the first time I did Iso-hold Bench Press so I guess its a PR, I did do other sets the isometric movement focuses on allowing the muscle to have stronger contractions. After Chest Dips I was so pumped because my upper body was just pumped. My weak points of my UB are my triceps, lats and shoulders; restating my weak areas after every workout will help me further strengthen my body.

Recruiting Update: At this point I have been offered a position on the following football teams Iona C., St. Anselm C., Wesleyan U., and WPI. All are non-scholarship so most of my assistance is coming by grants and minority scholarships. The big schools I-AA schools that are pursing me are taking there time probably going to offer a half-scholarship but very unsure of the full ride situation. If anyone has any advice about half-scholarships and whether or not they are a trap please let me know? All schools listed have said I will play alot my freshman year on defense once I get the program down

[AJ010]

nice workout man! lookin good man.

dont have advice bout the scholarships tho, sorry

[Braindrop]

A lot depends on your financial ability to cover the other half of the scholarship, and what you want to get out of college. I'll go out on a limb and say you probably aren't (or at least shouldn't be) seriously considering an NFL career at this point, so you need to have some idea of what you're looking for in a school other than a football team.

If the only consideration is financial, sit down with your folks and a school counselor and run the numbers, the choice will become clear in black and white.

Speaking as someone who went to a ridiculously rich school (SMU) on a full-ride (academic) scholarship, I can say without doubt that it sucks to broke when everyone else around you is dropping hundreds of bucks a night without blinking. I found a letter from my mom in which she enclosed $10, and can remember that was a big deal for me then (1984). My roommate got $500/week allowance.

I lasted there a year, then xfered to a good I-AA school (Texas State) where I was a lot happier and fit in a lot better.

On the football front, I'd rather play for a good I-AA school than an iffy I-A school anyway.

Good luck as you make your choices. Don't let football be the only thing you think about.

[Footballstar]

nice workout man! lookin good man.

dont have advice bout the scholarships tho, sorry

Thanks man, What are your thoughts of being track athlete in college?

[Footballstar]

A lot depends on your financial ability to cover the other half of the scholarship, and what you want to get out of college. I'll go out on a limb and say you probably aren't (or at least shouldn't be) seriously considering an NFL career at this point, so you need to have some idea of what you're looking for in a school other than a football team.

If the only consideration is financial, sit down with your folks and a school counselor and run the numbers, the choice will become clear in black and white.

Speaking as someone who went to a ridiculously rich school (SMU) on a full-ride (academic) scholarship, I can say without doubt that it sucks to broke when everyone else around you is dropping hundreds of bucks a night without blinking. I found a letter from my mom in which she enclosed $10, and can remember that was a big deal for me then (1984). My roommate got $500/week allowance.

I lasted there a year, then xfered to a good I-AA school (Texas State) where I was a lot happier and fit in a lot better.

On the football front, I'd rather play for a good I-AA school than an iffy I-A school anyway.

Good luck as you make your choices. Don't let football be the only thing you think about.

Yea basically all comes down to how much my parents have to pay, thanks for the heads up the "rich schools."

[AJ010]

Thanks man, What are your thoughts of being track athlete in college?

i really dont know man. honestly, i just do all this for fun. id like to get fast enough to be competitive in college, but if it doesnt happen, no problem.

[Footballstar]

1. Max Effort lift – Close grip Bench press – 230 x 2 (****in bar started to swing on 3rd rep because my hands were too close but I could have had 4), 225 x 4 (seperated my hands by one finger farther than previous attempt), 215 x 3
2a. MX Int. Isometrics – Overcoming Isometrics – Bench Press - 2 sets of 3 different positions for 6 seconds each
2b. RE Assistance – Horizontal Pull – DB Bent over Row – 4 x 8 @ 55, 2 x 8 @ 75
3. Triceps – Dips – BW x 9, BW x 10, BW x 9 (last week did a total of 19 reps, today i did a total of 28 reps)
4. Shoulders – Shoulder Press – 2 x 10 @ 75, 10 @ 75 lbs
5. RC – side lying dumbbell abduction to 45 degrees – 2 x 8 @ 15

Comments: Im a little upset at poor Close Grip Bench Press but next week I am going to do a SE for a makeshift Board press except I am going to use the pins in the power rack as the boards. The Isometrics have taught me the ability to exert max force which is really good interms of Bench Press because when I hit my weak areas after a pause I drive right through them. I am going to change my UB workout for next week, I am going to change all the exercises and number of sets required (I do my assistance based on sets not reps)

[Jesin]

Nice workout man....looking good.

[Footballstar]

Nice workout man....looking good.

Thanks man, just trying to work hard in the weightroom to become better athlete hopefully it transfers to the field.

[Footballstar]

Session 2 – DE/ME LB - 01/11/06

1. DE – Power Clean – 3 x 3 @ 175

2. ME – Deadlift – 345 x 10 **CRAZY PR** (**** a belt and wraps and ****, Im RAW)

3. Posterior Chain – GHR – BW x 8, BW x 9, BW x 8

4. Abs - Leg throws (forward) - 15 reps

5. Unilateral Quad – BSS – 2 x 8 @ 65 lbs

6. Unilateral Hip – Reverse Lunge – 2 x 8 @ 65 lbs

Comments: Best lifting day, I had today in a long time, to some it may look light but I haven't had many good days lifting lower body because of my lower back tightness which is in part due to my tight external rotators and hip flexors. GHR's are much better, I am feeling real good for next year. The power cleans were real explosive which set me up for my PR but next week I am going to my 2nd mini-cycle so I am going to change all the lifts except for GHR's and Leg throws.

[AJ010]

**** yeah awesome deadlifts dude!!!!!!!!!

[Footballstar]

**** yeah awesome deadlifts dude!!!!!!!!!

Thanks man...next week I go back to box squats wish me luck

[AJ010]

You won't need it, but good luck!

[Footballstar]

1. Duration Iso – Iso-hold Bench Press- 185 x 25 seconds (PR)
Assistance
2. RE Exercise – Chest Dips - BW x 10, BW x 8, BW x 16
3. Triceps – JM press – 95 x 8, 115 x 8, 135 x 8
4. Lats – Pull-ups – BW x 7, BW x 6, BW x 5
5. Shoulders – Front raise – 25 lbs DB's x 8, 45 lbs plate @ 2 x 8

Comments - I love this day because it gives me a huge pump after the 1st two exercises. I like the Iso-hold Bench Press because it teaches body to maximally contract in the weak point. I go a total of 34 dips which is better from last week. Finished my first mini-cycle and I am now off until tuesday. Currently after my first 2 weeks i am very pleased with the results so far and I feel I am going to exceed my own expectations as I continue on this program. I am going to post what I plan to do for the next 2 weeks in a few minutes

[Footballstar]

Session 1 – ME UB + MX Intensity Iso + RE UB
1. Max Effort lift –Pin Press Bench press – wk. 1: 5x3@85% wk. 2 (no pins, full range) : Work up to 3-5RM
2a. MX Int. Isometrics – Overcoming Isometrics – Bench Press - 2 sets of 2 different positions for 6 seconds each
2b. RE Assistance – Horizontal Pull –Barbell Bent Over Row– 4 sets
3a. Triceps – Incline elbow out extensions –3 sets
3b. Shoulders – Side Raise – 3 sets
4. RC – side lying dumbbell abduction to 45 degrees – 2 sets

Session 2 – DE/ME LB
1. DE –Hang Clean or Hurdle Hops – 3 x 3
2. ME – Box Squat – Work up to 3-5RM
3a. Posterior Chain– GHR – 3 sets
3b. Abs –Leg throws– 3 sets
4. Unilateral Quad – Step Ups – 3 sets
5. Unilateral Hip – DB single leg RDL – 3 sets

Session 3 – SE UB + RE UB
1. Submaximal Effort – Bench Press – 66% of 1RM wk. 1: 6 x 4, wk. 2: 4 x 6
2a. RE Exercise – Dips – 3 sets of max reps
2b. Lats – Wide grip Pull-ups – 3 sets
3a. Triceps – JM press – 2 sets
3b. Shoulders – Alternating DB Incline Press – 3 sets
4. RC – Seated Cuban Press – 2 sets

[Footballstar]

1. Max Effort lift –Pin Press Bench press
wk. 1: 225 x 1 (too heavy)
5 x 3 @ 205 (This was alot harder then a normal Bench press because I am very explosive at the bottom of the Bench which usually pushes up the weight but at the middle of the movement I am weak and it's something I discovered today.)

2a. MX Int. Isometrics – Overcoming Isometrics – Bench Press - 2 sets of 2 different positions for 6 seconds each
2b. RE Assistance – Horizontal Pull –Barbell Bent Over Row
135 x 6
115 x 8
115 x 8
115 x 6 (I have very weak lats)

3a. Triceps – DB Incline elbow out extensions
40 lbs x 20
40 lbs x 15
40 lbs x 12
3b. Shoulders – Side Raise
3 x 10 @ 15's

4. RC – side lying dumbbell abduction to 45 degrees – 2 sets

Comments: Overall good day I got everything done in one hour and hopefully I set a PR next week trying to Bench 250 x 3-5.

[scott_donald]

still not too shabby can only improve from there...

think tricep work for u...

[Footballstar]

still not too shabby can only improve from there...

think tricep work for u...

Yea I am trying to gain strength in the tricep, first making it bigger than functionally training it in a pressing moving.

[Footballstar]

1. DE –Hang Clean
135 x 3
145 x 3
155 x 3

2. ME – Box Squat
335 x 3 (easy taking it up to 355 - 375 next week)

3a. Posterior Chain– GHR
Didn't keep count just doing them
3b. Abs –Leg throws
Lower abs are ****ed up ones near pelvis can't do them, extreme strain is put on them don't know why.

4. Unilateral Quad – Low box Step Ups
135 x 25 (right leg)
135 x 20 (left leg)
135 x 20 (right leg)
135 x 16 (left leg)

5. Unilateral Hip – DB single leg RDL
Didn't get to them

Comments: Today is what I call a lazy workout were I am doing the lifts but no emotion no drive behind them decent numbers though. Box Squats are tougher than what I though because I can regular squat more, but 335 x 3 is good because I haven't squatted since my lower back summer injury.

[AJ010]

**** nice box squats bro

[Footballstar]

**** nice box squats bro

They were alot different because you need a greater amount of reversal strength doing the box squats then normal squats.

[AJ010]

Def man no doubt about that. You got a goal for box squats?

[Footballstar]

Def man no doubt about that. You got a goal for box squats?

My Box Squat goal for next week is 355 x 3 if it is easy I'll do a few more sets at that weight like I should have done a 335 today.

[Jesin]

Stronger by the session man...great job.

[xman06]

Im too lazy to search through this thread, but how did your football season go this year?
Post some stats up

[Footballstar]

Stronger by the session man...great job.

Thanks man just trying hard to get stronger

[Footballstar]

Im too lazy to search through this thread, but how did your football season go this year?
Post some stats up

we went 8-3, I had about 90-100 tackles, 10-15 TFL, 5-7 Forced fumbles, 2 recovered fumbles, 1 int., I had 2 TD's on offense, one was a 60 yard run at FB and the other was a 25 yard catch at TE.

[xman06]

those are solid stats, are you a senior? what state are you in and what kind of school do you go to?

[sjl25]

Wow, keep up the great work.

[Jesin]

Unreal workouts and great stats bro. The thing you said about bench, you get stuck in the middle...I was like that....what I did to fix it was basically bench under bars like where I can only go up a certain amount and push the weight hard against the bars....i did that for about 4/6 weeks and now I dont get stuck. Hope you can understand what Im saying....give it a rip and see if it works.

[Footballstar]

Unreal workouts and great stats bro. The thing you said about bench, you get stuck in the middle...I was like that....what I did to fix it was basically bench under bars like where I can only go up a certain amount and push the weight hard against the bars....i did that for about 4/6 weeks and now I dont get stuck. Hope you can understand what Im saying....give it a rip and see if it works.

Thanks man, that's what I do now called overcoming isometrics, I get in the power rack and push the bar into the pins as hard as I can and so far it is working, I am getting consistent progression on the Bench Press. I learned it from a Christian Thibedeau article on t-nation called Training Continuum, very good stuff.

[Footballstar]

those are solid stats, are you a senior? what state are you in and what kind of school do you go to?

I am a senior and I go to a catholic school in MA.

[Footballstar]

Wow, keep up the great work.

Thanks man...

[Footballstar]

1. Submaximal Effort – Bench Press
66% of 1RM wk. 1: 6 x 4 @ 185 (I like these because they are heavy enough for me to find my groove and improve my technique but light enough to not be a great CNS stressor)

2a. RE Exercise – Dips
BW x 10
BW x 10 (Triceps are still burning from Tuesdays workout)

2b. Lats – Wide grip Pull-ups
(still not keeping count)

3a. Shoulders – Alternating DB Incline Press –
30's x 15
30's x 20
40's x 18 ( I like these I do them real fast and explosive)

3b. Triceps – JM press
(didn't do)

4. SE – DB Push-ups
BW x 18
BW x 22
BW x 21 (Oh I think I like these :) )

5. RC – Seated Cuban Press – 2 sets
(didn't do)

Comments: Decent workout, tomorrow I am going to do sprint work on my 10-20m accelerations then i am going to throw the discus, I am going to schedule what I am going to do tomorrow and I am going to type it here in an hour or so... My Sled is coming in on monday and my James Smith book should be here tomorrow or monday.

[Footballstar]

Dynamic Warm-up

General Warm-up phase
Body squats x 10
Jumping jacks x 15
Seal jumping jacks x 15
Front skips — 20 yards down & back
Stationary side lunge x 8 each leg
Side shuffle, 20 yds. down & back
Stationary leg swings (front & back) x 10 each leg
Stationary leg swings (side to side) x 10 ea. leg
60% Build-up sprint (arm & posture focus) — 30 yds. down and back
Lunge walk x 10 steps down and back
Backpedal x 20 yds. down and back
Squat jumps x 5
75% Build-up sprint — (knee drive focus) — 40 yds. down and back

Hurdle Mobility Phase — 4-5 hurdles
Walking over/under — front (2 sets)
Walking over/under — sideways (2 sets)
Leg swings over hurdles (2 sets)
Trail leg pick-ups over hurdles (2 sets)

Or

Ground-Based Mobility Phases
Back bridges x 10
Iron cross x 10 each leg
Rollovers into V sits x 10
Birddogs (on all 4’s) — 10 each arm/leg
Fire hydrant circles (on all 4’s) — 10 fwd, 10 bkw ea. leg
Prone scorpions x 10 ea. leg
Mountain climbers x 10 ea. leg
Groiners x 10

Acceleration work:
25m x 8 or until quality of sprint diminishes

Throwing:
Standing throws x 5
Half Spin throws x 5
Full Spin throws x 5

[xman06]

I am a senior and I go to a catholic school in MA.

Good choice on a catholic school, I think more coaches look at those kinds of schools. Too bad you aren't in a big football state. California, Florida, Texas and Ohio all grow their boys for football. So have you been looked at by any big schools?

too bad you guys as a team could not have done better.

[watchandsee23]

You think you've broke the 300 mark on bench Press yet? Any combines in the future for you?

[Footballstar]

Good choice on a catholic school, I think more coaches look at those kinds of schools. Too bad you aren't in a big football state. California, Florida, Texas and Ohio all grow their boys for football. So have you been looked at by any big schools?

too bad you guys as a team could not have done better.

Thanks man but I haven't really got any looks by the big boys but that's ok because when I get to college if I feel I can hang with the big boys than I'll send some film and look to transfer up to D-IA but if not I'll stay at the school.

[Footballstar]

You think you've broke the 300 mark on bench Press yet? Any combines in the future for you?

I hope I am up to around 285 by now but there are no combines in the future for me I am a senior so now it's waiting for some calls, giving calls and waiting for financial aid packages or if I am lucky offers.

[Footballstar]

I didn't do anything today because of snowed in, but I recieved my drag sled it was a hastle to put together because of how awkward and heavy it was but not that bad the sled is supposed to weigh 35 lbs. but i think it is more of 45-50 lbs. It was nice though I assembled it threw it in the back of my car and took a picture: check attatchment. The James Smith book should be coming in on the 25th according to shipment tracking. EFTS is a slow service but have quality stuff. I bought the sled for a total of 129.95 from newyorkbarbells.tv and they shipped it the next day very nice.

[Footballstar]

1. Max Effort lift –Pin Press Bench press
wk. 2:
250 x 1 (easy)
270 x 1 (little struggle but easy) Matched my old PR before football season while shoulders were in pain.
280 x 0 (got half way because of back arch then couldn't go on)

2a. MX Int. Isometrics – Overcoming Isometrics – Bench Press - (didin't do because my shoulders wer killing me)
2b. RE Assistance – Horizontal Pull –Barbell Bent Over Row
115 x 4
115 x 10
115 x 10 (strengthening my lats is a must)

3a. Triceps – DB Incline elbow out extensions- (I tried doing them and my shoulders were killing me)

3b. Shoulders – Side Raise
3 x 10 @ 15's (felt good but my rotator cuff is messed up or something like that)

4. RC – side lying dumbbell abduction to 45 degrees – 2 sets - didn't do

Comments: Doing 250 x 1 on the Bench made me realize that 250 is my workout weight during Max Effort. Next week I am deloading the strain shoulders have is too much which I think was aggravated by the Iso-hold bench press and the overcoming isometrics which I am not doing this week. I didn't do much today but I am expecting to have a good lower body DE/ME day tomorrow. After my deload I am going on a 3+1 program and my goal is to Bench 290 before my next deload week.

[scott_donald]

doesnt failing suck... u just feel helpless...

good stuff tho

[Footballstar]

Session 2 – DE/ME LB - 01/18/06

1. DE –Hang Clean
3 x 3 @ 135

2. ME – Box Squat
360 x 1 (Failed on second attempt, my starting strength is very weak)

Comments: I am deloading for a week and a half I feel so tired and lethargic and I want to take care of this shoulder problem, so I am laying low)

[Footballstar]

I am going to be running more then lifting as track is coming up in 8 weeks and my goal is to run an 11.5 and I have also adapted some of the high/low principles. The next 3 weeks is going to look like this and for my deload I am going to cut volume in half (3+1). I am taking a break from isometrics and in my next cycle i am going to add DE and isometrics.

day 1: Speed
day 2: tempo or sled dragging
day 3: weights - lower
day 4: tempo or sled dragging
day 5: weights - upper
day 6: Speed
day 7: off

[AJ010]

Interesting man...do you think I should just hit the weights twice a week too?

[Footballstar]

Interesting man...do you think I should just hit the weights twice a week too?

No I would hit the weights 3 times a week but I can't because I can't sprint and lift on the same days. Which is why i seperated each quality for one day, when I get out of school, I am going to be lifting 3 days a week. I think my program works out perfectly because the quality of my weightlifitng session decreases alot after intense speed training and I am not trying to maintain strength but gain so I seperated different qualities by days. I am more of a fast twtch athlete that after doing an intense activity, I am spent.

[Footballstar]

DE/ME Lower Body day - 01/30/06 (supposed to sprint but weather is bad move sprint to wednesday)

DE Clean Grip Deadlift/Shrug- 225 lbsx5x3

ME Box Squat – 365 x 1 (PR), 290 lbsx3x2

SE Clean Grip RDL/Shrug – 225 x 7, 225 x 6, 225 x 1 (last set going for 5 but I had no grip)

SE BSS – 95 lbsx3x7 (I forgot to do a 5% drop off for each set)

RE GHR – 15, 12, 10 (Coeccentrics only w/ a little push at the bottom)

Comments: I felt good and rejuvinated today, tomorrow I am going to do tempo runs if the weather is bad I'll just take a day off. Good Box Squat PR I got back in my Squat groove but I still struggle with Box Squats, so weak off the box. Overall, I had a good day and I am going to be sore tomorrow and if weather is just right tomorrow I'll be on the track in sweats doing tempo's.

[Footballstar]

Visit #1: Stonehill College

Initial Reaction: Very large school in terms of land and very laid back, academic standard is raised to another level but I feel it is a good fit. They are D-II and give athletic scholarships based on need, whatever you need they will give it to you and I am sure I would pick up some other grants offered by the school, in terms of my ethnicity and academics. In terms of the school and all the services they offer me I think it is a 5/5 grade.

Weightroom: I saw the weightroom wasn't very big but decent sized, I am a little shocked at how the football team is going to fit into the weightroom at the same time. The o I didn't have a chance to see the S and C program but they had a GHR that could be used as a Reverse Hyper without weights though probably could do some band resistance though. Weightroom was 3/5 problems are the size and the S&C's philosophy he believes in getting bigger and stronger but doesn't believe his job is to make the players faster but he does do all the important lifts plus plyometrics.

First school is 8/10. I have Iona and Wagner from Fri-Sun, I'll be in NY hopefully I'll be back in time for the Superbowl.

[Footballstar]

ME UB Day - 02/02/06

ME Pin Press- (pin was set to about <1" above my half way point, I think it was on pin 7)
265 x 1 (easy)
275 x 1
290 x 0 (started moving but got stuck I jumped up weight too fast) (shoulders and tricep heads were screaming while I attempted this)
280 x 1 (PR)
285 x 1 (PR) (it was moderatly difficult but I didn't need full arch to push it up I never knew 5 lbs to 290 would be such a great difference)
290 x 0 (I can't even budge it on this try)
250x4x1

SE BB Bent-over rows
155 x 6
150 x 6
145 x 6
140 x 6

SE DB Row
75 x 10
75 x 8
75 x 7

Comments: Short workout but strong PR's feel good, haven't felt good about the Bench Press in a long time, left out the RE movements if I have a chance I will fit them in during my weekend in NY. My Bench is weak off the chest and in the middle, off the chest is just Lats and the middle are weak triceps and front delts.

[Footballstar]

Sprint workout - 02/06/05

Dynamic warm-up (J. Defranco's)

Blasted a few sprints w/ the sled (weightless), most were done from a falling start.

I was running until I pulled something in the instep of my foot and I called it a day.

Comments: Anyone that hasn't experianced running with resistance, that isn't a track athlete needs to try it because i just blasted my VMO mustle. Tomorrow I am going to drag the sled as a tempo workout w/ +50 lbs on it because I only have these 2 random 25 lbers in my house.

[Footballstar]

Sled Dragging - 02/07/06

Short Dynamic warm-up

Sled had 50 lbs on it so it was about 85-95lbs total, I dragged it on uncut grass which created extra resistance.

Backward Sled drag 30-40 yards
Forward Sled drag 30-40 yards
Backward Sled drag 30-40 yards
Forward Sled drag 30-40 yards
Backward Sled drag 30-40 yards
Forward Sled drag 30-40 yards

Rest was about 30-90 seconds each.

Comments: Tough **** anyone who hasn't dragged needs to I thought it was going to be easy as my quads are strong but I was wrong. The Backward sled drag was tough but the forward sled drag was easier which means I need more weight for the forward sled drag. The sled gives me alot of variability like now I can do explosive pull-throughs, going to do tons of new stuff. Tomorrow I have my DE/ME LB day as long as my quads dont hurt that much I'll be fine.

[Footballstar]

DE/ME LB day - 02/08/06

DE Deadlift/Shrug
225x5x3

ME Parallel Box Squat-
370 x 1 (PR +5 lbs),
380 x 1 (PR +15lbs),
390 x 1 (PR +25lbs) I did 365 last week

Free Squat:
310x3x2

RE GHR – 15, 12, 10 (Co-eccentrics only w/ a little push)

Comments: Launching off the box felt good when doing squats fel unusually explosive as I found my groove. next week I am going to try 395 x 1 if easy going to add 5 or 10 lbs till I call it a day. What do you guys think of knee raps my coach wants me to wear them but I don't think the weight I use is heavy enough to use them. Today was a great day, tomorrow I am going to do tempo runs because my VMO is shot from squats and backward sled drags. I have 5 months till pre-season camp starts LETS GO!!!

[Footballstar]

ME Upper Body day - 02/09/06

weight x reps or weight x set x reps

ME Pin Press (about 1 inch off my chest)
245 x 1
265 x 1
270 x 0 (got it up half way but couldn't lock it out)
240x4x1

SE BB Bent-over rows
175 x 6 (PR w/ sloppy last rep)
170 x 6
165 x 6
160 x 6

RE Dips
BW x 16 (could have had more but felt my pecs like being stretched and ripping off the bone)

Comments: Had a decent workout, next week I am maxing out on the Bench Press which should be good, the only thing that is holding my Bench Press back are my weak lats and triceps which I am going to kill next week during sled dragging sessions. I won't be around till sunday because I am going to an official visit this weekend, should be fun :)

[Footballstar]

Sled Dragging – 02/16/06 – On cement

All numbers +45-55 lbs (weight of the sled)

Forward Sled drags – 40 yards down and back with 90 lbs on sled, 40 yards down/back with 160 lbs on sled

Backward Sled drags – 40 yards down and back with 45 lbs on sled, 30 yards down/back w/ 125 lbs on sled

Sled Pull-throughs – 30 yards down w/ 90 lbs on sled, 30 yards back w/ 160 lbs on sled (Felt real good)

Sled Row – 40 yards down and back w/ 160 lbs on sled (took 1 mini break down and 2 mini breaks back)

Comments: Overall good workout...

[Braindrop]

Sled drags make me think of two-a-days in the August Texas sun. They're a fantastic core workout.

[LAWofNJ]

Sled drags always made my body bleed... Always the motivation for the last 10 yards, where you'd just give it your all before you died.. I LOVED IT!!!! BUT IM NOT GONNA MISS IT! :)
We did forward sled drags, backward sled drags, push the sled across the field and back... and then of course the regular sleds. 7 man sleds, pushoff bronco sleds, tackling sleds, 1 on 1 sled... etc..

[Braindrop]

My favorite was "drag the sled with the offensive line coach standing on it yelling that you're a p*ssy". :)

[Footballstar]

Work ethic has been dwindling the past week or so...Thanks for comments
__________________________________________________ ___________

2nd Deload week - 02/22/05 - Searching for my maxes and trying out new gym equipment

40 yrds on Track: 4.59, 4.58 (Don't trust my timer but I am comforable knowing that it's more like a high 4.6 or low 4.7 though I am not satisfied)
10 yrds on Track: 1.22 (alot of room for error for the timer)

Bench Press:
265 x 1 (All me)
275 x 1 (Some me, some spotter) (WTF is going on I have been stuck at 270 lbs for a few months, I am going to test my incline and decline Bench Press tomorrow)

Went around and tried out some stuff that I never did at my school gym

Free Squat:
365 x 1 (easy but I got a cramp in my right forearm)

Power Clean:
135 x 1
185 x 3
205 x 1
225 x 0 (not into it)

Comments: Tomorrow I am going to either rest or drag my sled, If I am not too sore I am going to max on the Decline/Incline Bench, Deadlift, and before Sunday I have to squat again.

[Footballstar]

ME LB Day - 02/27/05

ME Deadlift: (all belted)
315 x 1
365 x 1
405 x 1
425 x 1 (PR)
455 x 1 (PR)
365x3x2

SE Bb Goodmornings:
185 x 7
175 x 7
165 x 7

SE Db BSS:
45's x 7 (ea.)
40's x 7 (ea.)
35's x 7 (ea.)

Ab circuit:
Decline Sit up x 10
Standing High cable pull ins: 90 x 8
Weighted Decline Sit up: 45 x 8
Standing High cable pull ins: 120 x 8

Comments: All done within a one hour span of time and I feel real accomplished. 455 was hard on deadlift and my form was poor because I went up on my toes which is why it was so hard and then did my drop sets (in italics) and did some quality assistance. Lifting at this gym is more efficient as I am able to do everything fast while at the school that workout would have taken my 2 hours, I love this new sense of urgency. I am eating all that I can trying to get up to 250 lbs by July. Good news I have narrowed down my school choice to the 2 schools that have offered me a considerable amount of money in athletic grants and need based grants, they are both D-II's in the NE-10 and I am happy with my situation. I have a great chance to play early and I am really trying to make a great name for myseld.

[Braindrop]

Congrats on narrowing down the schools. I know that's going to be a huge load off your mind once you make a final pick.

[Footballstar]

Congrats on narrowing down the schools. I know that's going to be a huge load off your mind once you make a final pick.

Thanks for checking out my journal and for the comments.

[kingcarlos]

gd job on PRs. havent heard from u in a while:D

[Footballstar]

gd job on PRs. havent heard from u in a while:D

I have been around just doing some college stuff, I have almost come to my decision. My weights aren't moving fast but my speed is, I'll definantly check out your journal man. Thanks for the check through.

[Footballstar]

RE Lower Body Day - 02/28/05

Pullthroughs:
165 x 12
160 x 12
155 x 12

Eleveted front leg DB Reverse lunge:
35's x 12 (left leg)
35's x 12 (right leg)
35's x 10 (left leg)
35's x 10 (right leg)
35's x 8 (both legs)

Pulley Hip Extension:
Resistance 3 x 10 (both legs)
Resistance 4 x 10 (both legs)
Resistance 5 x 10 (both legs)

Ab stuff

Comments: Good workout, Reverse lunges killed me, Pull throughs were tough but felt good, Hip extensions were just to use the posterior chain as a whole.

[kingcarlos]

gd job man. u and scotty are the few ppl that train using athleteical methods (focus alot on power, speed, and balance ).

[Footballstar]

gd job man. u and scotty are the few ppl that train using athleteical methods (focus alot on power, speed, and balance ).

Thanks man, most of the lifts I do in my gym ppl look at me strange and wonder what the hell I am doing.