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

[Footballstar]

Starting a training journal, the first day of the rest of my life.

Supps: Syntrax Swole V2, Joint-Relief, San Volu-Mass, ON's Serious Mass, Multi-Vitamin, Xenadrine Bars, Now ALA

04/20/04

Bench Press: 10@100, 8@125, 6@145, 4@165, 3@175, 2@185
Squat: 8@45, 8@135, 6@205, 6@215, 6@225, 1@235
Leg Curls: 8@70, 8@80, 8@90

Comments: I had an exceptional performance on my Bench Press I did it before track practice but when I did the squat after I was going to do 6x6 after the squat but I got to my 4 set and I was only able to do 1 granted I should have had more effort and endurance but my legs just couldn't handle the weight. Next time I lift on Thursday I am going to do Hang Clean, and other various lifts.

Conditioning/Track & Field/Sprints
04/20/04
Sprints Up-hill: 6x40-50 yards
Sprints downhill: 3x40-50 yards
Basketball:1 hour and 20 min

Comments: sprints where a little tough, and basketball made me increase some endurance because I was tired going into the game. Tomorrow probably basketball and Jump rope.

[fupafighter2]

dont worry so much about the lifts b/c EVERY college wants speed more than strength

**** most guys at the combine fall short of 20 reps on the strength test

[dookie1481]

Good job bro, keep up the hard work. I'll be sure to follow your journal.

[scott_donald]

so what is the whole program... i am very interested to see what you are doing...

watch sprinting down too steep a hill it can effect your stride length...

[Footballstar]

The whole program is this but this is what I am going to do after track season is over because I don't have time to lift so I just focus on the core lifts Hang clean, Squat, Bench Press, and Snatch grip Deadlifts. What do you guys think about what I plan to do?

Monday: Focus on Upper body w/ a little of lowerbody

Bench Press-2 weeks at 3x10@65%,70%,75%,
2 weeks at 4x8@65%,70%, 75%, 80%,
2 weeks at 5x6@65%,70%, 75%, 80%, 85%,
2 weeks at 10 rps @50%, 8 rps @60%, 6 rps @70%, 4 rps @80%, 3 rps @85%, 2 reps@90% (percentage of 1RM)

DB Bench Press-2 weeks @ 3x8, 2 weeks @ 4x6

Military Press-2 weeks @ 3x8, 2 weeks @ 4x6

Hang Clean-2 weeks at 5x6@65%,70%, 75%, 80%, 85%,
2 weeks at 10 rps @50%, 8 rps @60%, 6 rps @70%, 4 rps @80%, 3 rps @85%, 2 reps@90% (percentage of 1RM)

Clean Pull-2 weeks @ 3x8, 2 weeks @ 4x6

Lunges-2 weeks @ 3x8, 2 weeks @ 4x6

Tuesday: Sprint/Plyometrics/Agility (links posted at the bottom)

Wednesday: Focus on lower body w/ a little upperbody

Squat-2 weeks at 3x10@65%,70%,75%,
2 weeks at 4x8@65%,70%, 75%, 80%,
2 weeks at 5x6@65%,70%, 75%, 80%, 85%,
2 weeks at 10 rps @50%, 8 rps @60%, 6 rps @70%, 4 rps @80%, 3 rps @85%, 2 reps@90% (percentage of 1RM)

Calf Raises-2 weeks @ 3x8, 2 weeks @ 4x6

Snatch Grip Deadlifts-2 weeks at 3x10@65%,70%,75%,
2 weeks at 4x8@65%,70%, 75%, 80%,
2 weeks at 5x6@65%,70%, 75%, 80%, 85%,
2 weeks at 10 rps @50%, 8 rps @60%, 6 rps @70%, 4 rps @80%, 3 rps @85%, 2 reps@90% (percentage of 1RM)

RDL-2 weeks @ 3x8, 2 weeks @ 4x6

Leg Curl-2 weeks @ 3x8, 2 weeks @ 4x6

Bench Press-2 weeks at 3x10@65%,70%,75%,
2 weeks at 4x8@65%,70%, 75%, 80%,
2 weeks at 5x6@65%,70%, 75%, 80%, 85%,
2 weeks at 10 rps @50%, 8 rps @60%, 6 rps @70%, 4 rps @80%, 3 rps @85%, 2 reps@90% (percentage of 1RM)

Thursday: Sprint/Plyometrics/Agility (links posted at the bottom)

Friday: All core lifts in the same day
Bench Press-2 weeks at 3x10@65%,70%,75%,
2 weeks at 4x8@65%,70%, 75%, 80%,
2 weeks at 5x6@65%,70%, 75%, 80%, 85%,
2 weeks at 10 rps @50%, 8 rps @60%, 6 rps @70%, 4 rps @80%, 3 rps @85%, 2 reps@90% (percentage of 1RM)

Squat-2 weeks at 3x10@65%,70%,75%,
2 weeks at 4x8@65%,70%, 75%, 80%,
2 weeks at 5x6@65%,70%, 75%, 80%, 85%,
2 weeks at 10 rps @50%, 8 rps @60%, 6 rps @70%, 4 rps @80%, 3 rps @85%, 2 reps@90% (percentage of 1RM)

Hang Clean-2 weeks at 5x6@65%,70%, 75%, 80%, 85%,
2 weeks at 10 rps @50%, 8 rps @60%, 6 rps @70%, 4 rps @80%, 3 rps @85%, 2 reps@90% (percentage of 1RM)

Snatch Grip Deadlifts-2 weeks at 3x10@65%,70%,75%,
2 weeks at 4x8@65%,70%, 75%, 80%,
2 weeks at 5x6@65%,70%, 75%, 80%, 85%,
2 weeks at 10 rps @50%, 8 rps @60%, 6 rps @70%, 4 rps @80%, 3 rps @85%, 2 reps@90% (percentage of 1RM)

Jump rope program- Everyday upon wake up except for sunday
http://138.9.1.58/athleticperformance/Athlete%20workouts/Jump%20Rope%20Program.htm

Running Program
Cycle I Wks 1-5: Tues. and Thurs.
http://athletics.colgate.edu/powerperformance/Workouts/SummerRunningPrograms/OffSII/FB.htm

Cycle II Wks 5-10: Mon. and Thurs.
http://athletics.colgate.edu/powerperformance/Workouts/SummerRunningPrograms/PreS/FB-M&TH.htm

Cycle II Wks 5-10: Tuesday and Friday-

http://athletics.colgate.edu/powerperformance/Workouts/SummerRunningPrograms/PreS/FB-T&F.htm

[Footballstar]

04/21/04

Agility work: Jump Rope

Week 3
2 leg hop x40
Boxer Skip x40
1 Leg hop (5/5) x40
High Knee Run x40
2 leg front/back x40
Hot Pepper 4x??

[dookie1481]

Looks like a pretty good program you have going on. Have fun and work hard.

[scott_donald]

ye looks good.. a bit complicated for my liking as i dont like to go by percentages...

agility work looks fun might do some of that myself...

[BoneCrusha]

How is that swole doign for ya?

[Footballstar]

Supps: Syntrax Swole V2, Joint-Relief, San Volu-Mass, ON's Serious Mass, Multi-Vitamin, Xenadrine Bars, Now ALA

04/22/04

Bench Press: (1RM=210) 10@105, 8@125 , 6@145 , 4@170 , 3@180 , *2@190* (PR)

Hang Clean: (1RM=155) 10@80 , 8@100 , 6@110 , 4@125 , 3@130 , 2@140, *2@155* (PR)

Comments: Focused on mainly 2 lifts today hang clean and Bench Press. I'm happy I got 2 important PR's up I doubted my hang cleaning ability now my max is aprox 165-170 which is good since I scarcely trained it the pass few weeks. My Bench Press is skyrocketing and I am sure that before my birthday it should be 215-220. My Hang clean form has increased so much from when I was doing it before the weight now begins to go up smooth and I feel great. Next workout I should be doing Bench Press and Squats but I have 40-50 min before track practice starts so I have to be seriously intense and focused. After practice I may Hang Clean it all depends on how my body feels.

Agility

Ladder drills: 15x-20x working on footspeed using the ladder

Jump Rope:
2 leg hop x40
Boxer Skip x40
1 Leg hop (5/5) x40
High Knee Run x40
2 leg front/back x40
Hot Pepper 4x??

[Footballstar]

Originally posted by BoneCrusha
How is that swole doign for ya?

I just took a week off of the Swole and I just went back on it on tuesday. since my CNS is well rested it mayb the cause of my improvement but in general I like the swole it helps me push that extra rep which enables me to have more muscle growth I have the unflavored kind that they were selling for 20 dollars a few months ago but I think my improvements r proof some how swole works but I heard Kreataine Ultra was better so I'm trying that next.

[Footballstar]

Im going away to NH so I won't have time to workout today or tomorrow and Sunday is a day where I don't do anything but on monday I am adding one more new thing which is Air Alert III with my Jump rope program and track and Strength training I could possibly gain 5-8 inches on my vertical in about a month so I am going to try it for a month to see if I get any results if the results are good then I'll continue if the results aren't what I expected I will cut out Air Alert III but hold onto my Jump roping program.

[DB15]

Hey man good to see your journal

question SO you will be doing an extincive running program/jump rope program/and air aleart 3 all at the same time?

[Footballstar]

Originally posted by DB15
Hey man good to see your journal

question SO you will be doing an extincive running program/jump rope program/and air aleart 3 all at the same time?

actually the running is going to be track practice and everything else will have to be done in the morning before school.

[DB15]

Originally posted by Footballstar
actually the running is going to be track practice and everything else will have to be done in the morning before school.

Right on, do keep this up im very interested

[scott_donald]

i think you are overdoing it... but will see with your progress...

[Jocableguy]

I agree with scott, you might be overworking yourself. If you can take it great, but don't forget to get some rest.

[DB15]

We just need him to keep adding to his journal to see if he eventually is over doing it

[Footballstar]

04/26/04

Weight Training

Bench Press (1RM=215): 10x110, 8x130, 6x150, 4x170, 2x185, 1/2x195

Hang Clean (1RM=175): 6x120, 4x140, 3x150, 2x165

Comments: I am extremely disappointed in my Bench Press performance because it is lacking because I was only able to complete 2 reps of 185 when it calls for 3 and I couldn't even get 195 pounds pass the sticky half way point. Hang Clean is going great I haven't Hang clean in over 2-3 weels and the last time before I posted it on here I was struggling the 115 now I am moving 165 a 50 pound increase but my only problem is that I am afraid to lift the weight because for some reason my mind is telling me that I can't do it is too heavy but I think it is just because of the high jump of weight and because I am just not used to the lift when I get used to it then I will start packing on the weight on the hang clean. I am wondering has anyone really had this problem.

Speed training

power skip 20/sprint 40/power skip 20 x 8

After HW going to Jump Rope:
2 leg hop x50
Boxer Skip x50
1 Leg hop (5/5) x50
2 leg slalom hop x50
High Knee Run x50
Criss-Cross x50
Cross Country Skier x50
Hot Pepper 4x??


Comments: I am going to Jump rope later and add on what I am going to do though I do have some idea of what I am supposed to do and is posted above. Oh yea during track practice I ran about a 4.7-4.8 in the 40 yard dash or 40 meters I'm not sure but it was where I power skip for 20, sprint for 40, then power skip for 20.

Air Alert 3 is beginning tomorrow it was pouring when I woke up this morning so I couldn't do the stuff but I jump rope on my porch so that is the reason why.

[DB15]

Just a comment on the hang clean I see you went down to 2 reps Id be carefull man the hang clean is a difficult excerise and I would not recommend going all the way down under 3 reps because your form is sacrificed and you could end up with a injury or worse

[Jocableguy]

It is a decent workout man good job.As Db15 said yeah hang cleans are a tough workout. You need good form for those, bench, deads, and squats other wise you get hurt. Sometimes I start loosing for and let the wieght down to fast and my wrists start hurting.

[scott_donald]

ye a good workout... ye with cleans to me first is speed then form then weight...

[Footballstar]

I think Hang Clean just the movement itself is explosive whether or not it is 2 reps or 5 reps, when the hang clean is done you need to pull it up far enough so that it may be racked or cleaned what ever you want to call it.
-----------------------------------------------------------------------------------
May 15: Combine at Holy Cross-For the combine I am training to work on my foot speed by jumping rope, 40 yard dash by doing sprints and working on explosive power through olympic lifts, Air Alert 3 is going to be some what of a plyometric system as soon as I start it.

June 23-26: BC Football camp- I should be in the weight room 3 days a week and running like crazy to prepare for this Camp to showcase my skills, and Air Alert 3 I should be doing some position training with my coach at LB and TE.

June 28-July 2: Max out week- Before this I should just be in the weight room and running and Air Alert 3 and jump rope.

August 9-13: My H.S. Combine/max out week-Regular football training position drills, sprints, weight room, Air alert 3, ladder, jump rope.

August 18: first official practice-I should be ready by then to do some serious damage on varsity.

[DB15]

What is your motovation

why do you do this

[Footballstar]

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

[DB15]

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

Thanks for the hot tip, no really from an athletes point of view why are you training so hard, why do you sacrifice the things you do, its good to reflect it only add motovation afterwards

[Heisman]

Watch the Air Alert 3 with all the other stuff you do.

Good luck at all the combines/camps.

Why are you doing hang cleans instead of powercleans? Don't they test the powerclean?

[Footballstar]

Originally posted by DB15
Thanks for the hot tip, no really from an athletes point of view why are you training so hard, why do you sacrifice the things you do, its good to reflect it only add motovation afterwards

I have only really been lifting for 9 months so I feel like I have to catch up with all the rest of the sophmores that have started lifting since the summer of there 9th grade year which means I am trying to cut down the 12 month gap differential by lifting and training harder than they are in order to catch up speed, agility, and strength wise and I am training hard for my junior trying to get a captains spot because our captains are lazy and if the coaches see extreme changes in a player that is a junior they will most likely have a captains spot. That is my motivation

[Footballstar]

Originally posted by Heisman
Watch the Air Alert 3 with all the other stuff you do.

Good luck at all the combines/camps.

Why are you doing hang cleans instead of powercleans? Don't they test the powerclean?

In my mind the power clean is easier than the hang clean because it is more pushing with the legs and traps than anything else but a Hang Clean is all in the hips and my coach doesn't want us doing power cleans because he goes to many colleges and listens to strength and conditioning coaches speak and 9 times out of 10 they are doing hang cleans instead of power cleans. These are the guys who have semi mature bodies and are growing while high school players are young and sometimes underdeveloped so they don't allow the power clean. But I am still going to max out w/ the power clean from now on but hang clean is a lift I use just to support the power clean you could say. I am not sure but if a person could hang clean 200 my guess is they power clean 225-250 but don't quote me on that.

[Footballstar]

Supps: Syntrax Swole V2, Joint-Relief, San Volu-Mass, ON's Serious Mass, Multi-Vitamin, Xenadrine Bars, Now ALA

Comments: for swole I need to figure out an effective substitue it is coming to its final days and I think Kreataine Ultra will be nice to try, Volu-mass can't stand how hard it is to mix well but I still mix it and drink the clumps of protein rather than blending it, I don't use Serious mass because I am trying to stay away from getting fat even though I am going to bulk , But I am going to bulk before the end of school in mid may-early June and then I am going to order some protein of protein factory, Xenadrine Bars are keeping my protein intake high because it is very hard for a High school student to get a adequate amount of protein 200-250 grams. Now ALA I take on average 100-150 mg's a day and I think it works because I feel I am able to maintain my weight easily.

Strength Training

Bench Press (215) : 10@45, 10@105, 8@130, 6@150, 4@170, 2@185 (aiming for 3), 1/2@195 (aiming for 2)

Squat (290-300): 10@45, 10@135, 6@190, 6@205

Comments: my Bench Press effort I am not happy with I continuously miss a certain amount of reps and am not able to move up but aroung Friday I should be able to do 3 reps if 185 and 2 reps of 195 I have realized that taking Swole before your workout is much better than after because when it is before swole is able to work more effectively by giving u more energy because that extra rep could be the difference between some muscle growth and a lot of it. I think that during the summer when I have no school my Bench press is going to sky rocket just because of the amount of rest and work I am going to be doing. My squat needs to be improved and it is most likely from a lack of actually doing the lift because I do them about once a week when I want them to be done 3 times a week but track makes it impossible to do that.

Sprinting:
6x150 meter sprints

Agility/Conditioning:
2 leg hop-x50
Boxer Skip-x50
Leap Ups-2 sets 20 reps
Calf Raises-2 sets 10 reps (on each leg)

Comments: mornings where uneventful and boring didn't get alot in but got a decent amount. it was hard to do everything in morning but I started at 6:11-6:20 and I was supposed to be in the shower at 6:30 so that didn't work I will try to wake up at 5:30 just to jump rope and thats it I'll c how long it takes.

[DB15]

Next to your bench and squat you have numbers are those your maxs?

[Footballstar]

Originally posted by DB15
Next to your bench and squat you have numbers are those your maxs?

yes those are the approx maxs even though for the squat I can do a lot more weight once than many in reps maybe it is my conditioning which it probably is.

[Footballstar]

Sprint/Agility work

jog for 600 meters
indian run for 600 meters
8 x 10/40/10 yard floater sprints

[DB15]

have you ever med in the 400m

[Footballstar]

Originally posted by DB15
have you ever med in the 400m

last year my freshman year I never ran the 400 we had a kid that could flat out fly he was very good so I sort of felt a little belittled so I didn't do the 400 and I haited doing the 200 so I just stuck out to the 100 which is what I am mostly concentrating on right now I may run the 400 in future meets like May 1st I may try but I am not in 400 meter sprinting shape the 100 and 200 I can do but the 400 is a tough race so I may do the 100 and the 400 on saturday or the 100 and 200 it depends on how I feel tomorrow and how I feel. Saturday I plan on throwing the javelin and discus. I will be running the 100 and the 400 and the 4x1 relay on saturday I'll post everything that happened.

[DB15]

Ive always said if you can compete in the 400m than you are one hell of an athlete

[Footballstar]

04/30/04

Bench Press (215) : 10@45, 10@105, 8@130, 6@150, 4@170, 1@185 (aiming for 3)

Comments: felt physically tired going into the lift so I was at a disadvantage but I am going to 3x10 on monday so I think everything will be better

Freshman & Soph track meet today 05/01/04
I ran the:
100m-13.0 6th place overall
(my first step was a hop and by the time people wer on there third step I cam down on the ground had to make up some time that delayed some acceleration but overall not bad a made it into the finals and then ran a 13.9 because of my Osgood-schlatter disease so my knee was pulsing from the pain)

Discus: 98'9" (don't know how to spin) 3rd place overall
Javelin: 101'2"4th place overall

I need to increase my discus by 15-20 which could happen just by learning the techniques of spinning from my coach. My javelin could have been better I need about 19-20 more feet for states

[Footballstar]

today:Raining and resting and HW, but I have a meet tomorrow running as hard as I can.

[DB15]

I dont think I understand your program, why are you only benching on some days?

[Footballstar]

This is just me lifting during track season to maintain my lifts, it is very hard to find time to lift during track season the only time I have is a hour after school or after track practice which I am only able to get one lift in each session which and this schedual enables me to do only 2 core lifts a day w/ no other lifts.
Mon
Bench Press
Squat

Wed
Bench Press
Hang Clean

Fri
Bench Press
Squat

Mon
Bench Press
Hang clean

Wed
Bench Press
Squat................................

[DB15]

Ahhh I see, thats a really good idea so your just using basic compund lifts during the track season.

How long is the track season for you

[Footballstar]

Originally posted by DB15
Ahhh I see, thats a really good idea so your just using basic compund lifts during the track season.

How long is the track season for you

I think early June-late may is when it ends then I'll be actually starting and doing a organized program which was mapped out in the beginning of this program.

[DB15]

Ill be looking foward to followng that

[Footballstar]

05/05/04

Strength Training

Bench Press(215 workout):1x10@105, 1x10@140, 1x10@150, 1x8@160 (goal was 10)

Comments: Couldn't lift anything else so I stopped at the Bench Press and went home, I started 3 sets of 10 the warm up set from now on is going to be 50% of my 1RM because I usually started just with the bar and ended up jumping 80-100lbs which is very hard to do. I started creatine and finished my bottle of swole I am going on a 10g for lifting days and 5g for off days.

Sprint Training

Pyramid
1x150m, 1x300m, 1x450m, 1x300m, 1x150m (tough)

Comments: this was very hard and I barely made it reminded me of football sprints. It might have effected my performance in the Bench Press. I am going to do my Jump rope tomorrow morning and I am going to have to find time to do Air Alert 3 because my morning workout has to last about 15-30 min.

[DB15]

Yuor sprint first then lift?

[Footballstar]

Well I had to sprint first then lift because I had to stay after school and do some work and ended up not having enough time to do the lift.

[scott_donald]

so how are the legs feeling then with all ths leg work...

[Footballstar]

Originally posted by scott_donald
so how are the legs feeling then with all ths leg work...

Slowly but surely adapting

[Footballstar]

Plyometrics/Air Alert III

Leap Ups: 2 sets 20 reps
Calf Raises: 2 sets 10 reps
Step Ups: 2 sets 10 reps
Thrust Ups: 2 sets 15 reps
Burnouts: 1 sets 100 reps
Squat Hops: 2 sets 15 reps

Basketball pick up game: 20-30 min

Comments: I finally started AA3 again but now I am taking a more serious approach to it I realized that doing it at night before I go to sleep is better than doing it in the morning when I just woke up. Jump Rope I can do in the morning because of how accessible it is but someone threw away my jump rope during spring cleaning while I was away at a meet so I couldn't protect it so i am going to have to get another one and continue to train hard I feel the creatine working in me even at a measly 5 grams but it is working I feel great and drink a lot of water. I am trying to lose fat so I can run my fastest at the combine in 8 days and try to be agile by doing AA3.

[DB15]

AAIII boo check out the recent thread in the sports section the verticle jump

[Footballstar]

05/07/04

Strength Workout

Bench Press(215 workout): 1x10@105, 1x10@140, 1x10@150, 1x9 3/4@160 (goal was 10)

Hang Clean: (190 workout): 1x6@115, 1x5@125, 1x4@135, 1x4@145

Deadlift: 1x6@145, 1x5@185, 1x4@205, 1x6@225

Comments: today was a good day and I was perfecting my Deadlifting form so I can start packing on the weight soon enough because track season is slowly coming to an end and serious lifting and sprinting is going to start happening. Bench Press was a lot of fun even though I couldn't lock out I know that I will get it the next time I am going to do this workout, all I have to do is eat right this weekend and everything shall happen right on monday. I am planning on Bench Pressing and Squatting on monday which is very good and solid for me. Switching from swole to creatine mono has made me feel powerful and muscular and able to push that extra rep.

[Footballstar]

Originally posted by DB15
AAIII boo check out the recent thread in the sports section the verticle jump

If you don't like AAIII recommend me another plyometric workout that I could do in the privacy of my own back porch. I think it all depends on what type of person or your genetics because I recover fast and am able to keep on going. But I am still wondering what workout should I do that resembles AAIII but will need to not have too much volume.

[Footballstar]

05/10/04

Strength Training

Bench Press: (215) 1x10@105, 1x10@140, 1x10@150, 1x5@160 (goal was 10)

Power Clean: 2@170, 5 sets of 1 @135, 3 sets of 2 @135

Comments: For the Bench press attempted to do everything back to back like a 30-45 second rest in between sets which didn't work out so now I am going to make sure I take about a 2 1/2 min break or 3 min break inbetween sets of the Bench Press. Doing the Power Clean I strained a muscle but kept on going and I was just really working on form and explosive power.

Sprinting/ Agility work

6x110 meter sprints

Comments: Full speed felt like if I keep on doing it I'll break 12.5 which is my goal before the track season ends.

[DB15]

your power cleans are impressive

[Footballstar]

Originally posted by DB15
your power cleans are impressive

The Hang Clean has helped out so much it isn't even funny without the hang clean I could never have learned the power clean properly.

[Footballstar]

Conditioning day

Jog for 600 meters

Sprint Up hill 5x 40-50 yards

Jog for 800 meters

Stretch

Comments: great workout legs are kind of damaged from the power clean feel stronger,

[Footballstar]

Strength Training

Bench Press: (215) 1x10@105, 1x10@140, 1x10@150, 1x9 1/2@160 (goal was 10)

Deadlift: 135x5, 225x5, 240x5, 255x5, 270x5, 315x1, 370x1, 370x1 *PR*

Comments: I figured out my problem on Bench Press it is a lack of sleep and these next 2 nights I am going to get a lot of it. My Deadlift used to be 315 and I barely got that up during Basketball season but now I put up 315 easy and then slapped on the 25 and 2 1/2 and pushed out 370. My goal is to put up 405 before football season and to put up 385 in the span of 1 and 1/2 months or the next time I max out. The scary thing about it is that I never practiced the Deadlift until last week and before that it was January, So I think that through Deadlifting my Squat max is going to rise rapidly and when it starts to slow down then I'll switch it up and do Squats to get my Deadlift higher and eventually I'll put on 8 plates in total and go at it.

Sprint

jog 550 meters
3x200 meter sprints
jog 550 meters

[Footballstar]

Can't weight train for the next few days because of track and field things. I am going on a diet because my bf% is too high I should have done it before track but I am trying to do everything I can to get as fast as possible. I am just going to cut my maintnence calories by 500-1000.

[scott_donald]

Originally posted by Footballstar
Can't weight train for the next few days because of track and field things. I am going on a diet because my bf% is too high I should have done it before track but I am trying to do everything I can to get as fast as possible. I am just going to cut my maintnence calories by 500-1000.

not a good idea if you want to remain at full speed... body needs fuel...

[Footballstar]

Originally posted by scott_donald
not a good idea if you want to remain at full speed... body needs fuel...

I can't get to my full speed because I am carrying to much fat all i need to lose is 6-10 pounds.

[Footballstar]

Strength Training

Bench Press: (215) 1x10@105, 1x8@140, 1x8@150, 1x8@160, 1x3@170(goal was 8)

Comments: felt strong today, didn't do any legs because track meet tomorrow final track meet, my goal is to break 27.0 in the 200m and 13.0 in the 100m it's going to be tough because legs burn when running down the stretch for a reason. Oh yea I am going to order soom Methoxy and Kre-Alkalyn today and I'm using it to prepare for the Boston College camp. I have to be in top shape because 8:30-8:30 12 hours of drills and learning is going to be tough so I am going to up my conditioning drills. Post results for meet tomorrow.

[DB15]

If i was you and could only really perform one excerise int eh gym per day due to your situation Id make sure it was the power clean not the bench press

[Footballstar]

Originally posted by DB15
If i was you and could only really perform one excerise int eh gym per day due to your situation Id make sure it was the power clean not the bench press

Makes sense but a little too late because track season ends tomorrow but thanks for the good info.

[Footballstar]

Today I ran the 100m in 11.94 seconds shattering my previous effort by 1.1 seconds and I think I can get better at it so at the league meat I want to get a 11.7-11.6. I ran the 200 in 27.2 so I didn't beat my record nor place so I am pretty happy with myself right now.

[scott_donald]

thats awesome well done...

[Footballstar]

05/19

Strength training

Bench Press: (215) 1x8@140, 1x2@150 (aiming for 4x8)
Power clean: 2x3@135, 2x3@140, 1x2@145 (aiming for 8 sets of 3 reps)

Comments: I threw a baseball without even warming up and I threw out my shoulder or had a burner in my right shoulder so I really wasn't at 100% but my power cleans aren't bad.

[DB15]

Looks pretty good to me

now that track is over. what is next in your training

[Footballstar]

Originally posted by DB15
Looks pretty good to me

now that track is over. what is next in your training

I was mistaken in my assumption that track was over we have the league meet saturday and monday the 24th would be the start of my summer training regime or I am going to prepare for the camp at BC and the program should look like this. I've changed a few things in my lifts reps volume and things because of things I have been reading on strength training and powerlifting

Monday: Focus on Upper body w/ a little of lowerbody

Bench Press-2 weeks at 3x10@65%,70%,75%,
2 weeks at 4x8@65%,70%, 75%, 80%,
2 weeks at 5x6@65%,70%, 75%, 80%, 85%,
2 weeks at 10 rps @50%, 8 rps @60%, 6 rps @70%, 4 rps @80%, 3 rps @85%, 2 reps@90% (percentage of 1RM)

Military Press-2 weeks @ 3x8, 2 weeks @ 4x6

Power Clean-
2 weeks at 4x6@65%, 70%, 75%, 80%
2 weeks at 8x3@50%, 55%, 60%, 65%, 70%, 75%, 80%, 85%

Clean Pull-2 weeks @ 3x8, 2 weeks @ 4x6

Lunges-2 weeks @ 3x8, 2 weeks @ 4x6

Tuesday: Sprint/Plyometrics/Agility (links posted at the bottom)

Wednesday: Focus on lower body w/ a little upperbody

Squat-2 weeks at 3x10@65%,70%,75%,
2 weeks at 4x8@65%,70%, 75%, 80%,
2 weeks at 5x6@65%,70%, 75%, 80%, 85%,
2 weeks at 10 rps @50%, 8 rps @60%, 6 rps @70%, 4 rps @80%, 3 rps @85%, 2 reps@90% (percentage of 1RM)

Calf Raises-2 weeks @ 3x8, 2 weeks @ 4x6

Deadlifts-2 weeks at 3x10@65%,70%,75%,
2 weeks at 4x8@65%,70%, 75%, 80%,
2 weeks at 5x6@65%,70%, 75%, 80%, 85%,
2 weeks at 10 rps @50%, 8 rps @60%, 6 rps @70%, 4 rps @80%, 3 rps @85%, 2 reps@90% (percentage of 1RM)

RDL-2 weeks @ 3x8, 2 weeks @ 4x6

Leg Curl-2 weeks @ 3x8, 2 weeks @ 4x6

Bench Press-2 weeks at 3x10@65%,70%,75%,
2 weeks at 4x8@65%,70%, 75%, 80%,
2 weeks at 5x6@65%,70%, 75%, 80%, 85%,
2 weeks at 10 rps @50%, 8 rps @60%, 6 rps @70%, 4 rps @80%, 3 rps @85%, 2 reps@90% (percentage of 1RM)

Thursday: Sprint/Plyometrics/Agility (links posted at the bottom)

Friday: All core lifts in the same day
(Every week) Bench Press-2 weeks at 3x10@65%,70%,75%,
2 weeks at 4x8@65%,70%, 75%, 80%,
2 weeks at 5x6@65%,70%, 75%, 80%, 85%,
2 weeks at 10 rps @50%, 8 rps @60%, 6 rps @70%, 4 rps @80%, 3 rps @85%, 2 reps@90% (percentage of 1RM)

(Only on odd weeks since program has started)
Squat-2 weeks at 3x10@65%,70%,75%,
2 weeks at 4x8@65%,70%, 75%, 80%,
2 weeks at 5x6@65%,70%, 75%, 80%, 85%,
2 weeks at 10 rps @50%, 8 rps @60%, 6 rps @70%, 4 rps @80%, 3 rps @85%, 2 reps@90% (percentage of 1RM)

(Every week)Power Clean-2 weeks at 4x6@65%, 70%, 75%, 80%
2 weeks at 8x3@50%, 55%, 60%, 65%, 70%, 75%, 80%, 85%

(Only on even weeks since program has started)
Deadlifts-2 weeks at 3x10@65%,70%,75%,
2 weeks at 4x8@65%,70%, 75%, 80%,
2 weeks at 5x6@65%,70%, 75%, 80%, 85%,
2 weeks at 10 rps @50%, 8 rps @60%, 6 rps @70%, 4 rps @80%, 3 rps @85%, 2 reps@90% (percentage of 1RM)

Jump rope program- Everyday upon wake up except for sunday
http://138.9.1.58/athleticperforman...e%20Program.htm

Running Program
Cycle I Wks 1-5: Tues. and Thurs.
http://athletics.colgate.edu/powerp...s/OffSII/FB.htm

Cycle II Wks 5-10: Mon. and Thurs.
http://athletics.colgate.edu/powerp...FB-M&TH.htm

Cycle II Wks 5-10: Tuesday and Friday-

http://athletics.colgate.ed.../FB-T&F.htm

(Links don't work check the first page for working links)

[DB15]

I must say I havent come across a routine like yours with all the %'s before. How do you like it?

[Footballstar]

Originally posted by DB15
I must say I havent come across a routine like yours with all the %'s before. How do you like it?

All the usage of percentages makes it easy to lift and to calculate what needs to be lifted and all the percentages and reps are usually right on accept for some numbers. But I really like it because it keeps a constant series of succession. Sometimes I hit a plateau on my Bench Press which would usually piss me off but then I go out and take my aggression out on the leg lifts. and usually I am able to do it. As you may already know these percentages automatically make you work out to exhaustion but I am able to lift 2 days after the workout because I have been doing percentages for so long that it doesn't shock my body well at least at my top half. The only way I would change this workout out of percentages is if I hit a plateau on all my lifts which would be hard to happen but then I would blame it on my cns and then have one week of rest and go back at it the following week.

[DB15]

So how many weeks do you follow this routine, and when do you max out to test your new maxs. I figure every 8 weeks would be fine to get new percentages?

[Footballstar]

Originally posted by DB15
So how many weeks do you follow this routine, and when do you max out to test your new maxs. I figure every 8 weeks would be fine to get new percentages?

After 8 weeks we test new maxes and then restart again. But it may because I haven't been lifting for one year in total but I complete my certain number of reps and sets every 2-3 weeks but I may hit a streak or a plateau. Once i complete the volume i have set for the Bench Press I move up 5 pounds lets say I completed the percentages and rep scheme for a 215 workout then next time I bench press I move up to the 220 workout and at the end of 8 weeks I was at the 230 workout I would max out at 225 because I already made the lift but I haven't made the 230 not enabling me to max out at 230. When you complete the number of reps and sets for a particular max then you can make the assumption that the max you just did but it was broken into reps and sets is your new max. I hope this helps your comprehension because it is kind of hard to explain on-line. If you got anymore questions I have no problem answering.

[DB15]

Interesting, I take it you yourself did not create this routine?

[Footballstar]

Originally posted by DB15
Interesting, I take it you yourself did not create this routine?

No my coach who used to play at Holy Cross when they didn't lose any games.

[DB15]

Originally posted by Footballstar
No my coach who used to play at Holy Cross when they didn't lose any games.

Its a very indepth routine, how long have you been folowwing it for. And how have your lifts improved since starting this program

[RGPC]

Hey i've been reading all that you've been doing and it looks great. Im a soph at a school in Oklahoma and our football program does a lot of agility and conditioning routines also. I might try some of the jump roping exercises that you've been doing. Have they seemed to help a lot with foot work? That's the biggest thing i need work on.

[Footballstar]

Strictly talking about Bench Press.

when I started doing the program my approximate max was 140-145 now I am at 210-215 and that isn't even a years worth it is about 10-11 months when June ends that will be my official 1 year of lifting and that means that I increased my max by 70 pounds in 11 months but those are just beginners lifts If I were to increase half of that next year at this time I would be at 250 but I expect a 10-20 pound differential next year around this time so I should be at a solid 270-275 but who knows my coach says that the lifting gets more intense so I have to get more intense in the weightroom to grow strength. He also told me while he was in college it took him a shorter time to get to 300 then it did for 200 because of the encouragement and just the overall weightroom enviroment. But he told me to wait a year before I use the core lifts for percentages like Squat, Deadlift and Power Clean but Bench Press was okay because it is going to be an intense workout now he thinks I am ready since I broke 200 pounds on the Bench Press and I expect to get noob gains from the other core lifts just by using percentages.

When I started I could Squat 290 now I do 355, Bench 140 now I do 210, Power Clean 130 now I do 175, Deadlift 300 now 370. all this increase in 11 months.

[Footballstar]

Originally posted by RGPC
Hey i've been reading all that you've been doing and it looks great. Im a soph at a school in Oklahoma and our football program does a lot of agility and conditioning routines also. I might try some of the jump roping exercises that you've been doing. Have they seemed to help a lot with foot work? That's the biggest thing i need work on.

The jump rope if I hadn't lost my jump rope or had it thrown away I would be very agile and jumping very high if I kept up with my program but now I am preparing for the BC camp and I have to be in the best shape of my life in order to impress. So if I did what I planned to do I would be very agile but since I didn't keep up with it I have gained speed though. My footwork is decent all I need to do is to put effort into wat I do and everything should be fine. Tomorrow gives me a month till the day the camp starts so I need to do some serious work. Do what I do and I think you should be set read the first part of the post. But nothing is going to help out your footwork more than the actual process of having to react quickly so run track, do cut back drills, attempt to stop on the dime and turn, If you do this enough it will be automatic on the field of play but Jumping rope is going to aid it slightly but there is nothing better than playing cornerback with a wide reciever and just having try to cut and do stuff to get away from you while the quaterback and wide reciever are basically plotting against you but do these repetively every day and I damn well gaurentee you will increase your footspeed. Do this with a person that you know will beat u deep but try as hard as possible and stuff will happen even if you are not a corner back but this drill could even aid lineman though they would have to go up against a tight-end or fullback for that matter.

What are your lifting and running stats so I could help you understand or help you improve in a certain area?

[RGPC]

My lifting is going fine, im 6'0'' 190, bench-235x3, squat-375x5, military press-160x7. I've been bulking since this football season ended. And training camp starts june 9, which helps for footwork. I run a 4.68 40. Which is definately not as fast as id like, esp for a linebacker. I think im going to start jump roaping though for my calves. Is the camp your going to like summer weight training for football or what.

[Footballstar]

Originally posted by RGPC
My lifting is going fine, im 6'0'' 190, bench-235x3, squat-375x5, military press-160x7. I've been bulking since this football season ended. And training camp starts june 9, which helps for footwork. I run a 4.68 40. Which is definately not as fast as id like, esp for a linebacker. I think im going to start jump roaping though for my calves. Is the camp your going to like summer weight training for football or what.

Im going to he Boston College camp to learn and stuff about my positions and hopefully it will give me motivation just seeing what type of athlete's I am up against. You running a 4.68 is great just maintain the speed but get bigger and more muscle mass. Seeing your stats has made me realize how much track slowed down my lifts but in the end it is good because I now I am able to run faster and more efficiently.

[DB15]

For in just one year of training to increase all of your lifts by 60+ pounds is very good. Since you have had so much sucess witht his program I think I may find time to try it int he summer.

[JCASH]

FBSTAR do you know what they do a football camps. Is it like a combine or is it just learning skills

[Footballstar]

Originally posted by JCASH
FBSTAR do you know what they do a football camps. Is it like a combine or is it just learning skills

I know that there is testing the first day and you can pick whether or not you want to keep these times and stuff. Then after that it is learning skillz and they sort you by your skill level and you perform to the best of your abilities. Then at night there are 7 on 7 passing games. (Boston College Football camp)

[Footballstar]

Strength Training

Bench Press: (215) 1x8@140, 1x8@150, 1x7@160 (aiming for 4x8)

Comments: Officially hit a plateau but I was just phyically tired when I started to lift yesterday my chest wasn't in pain or anything I just had 0 energy probably because I have got off creatine. My body has to readjust and I think it shall in the next few weeks.

TRACK MEET

I have got my league meet tomorrow and I am going to run the 100m to the best of my ability and hopefully make it into the finals and If i am in the top 6 I will be content with myself. my goals are 11.7-11.8.

[JCASH]

Hey FBSTAR unfortuantely I won't be able to attend the BC camp or any camp of that matter :( I was wondering if maybe if you could remember one or two drills from the camp at tell me about them especically for LB. Thx and gd luck at the meet 2marra

[Footballstar]

Originally posted by JCASH
Hey FBSTAR unfortuantely I won't be able to attend the BC camp or any camp of that matter :( I was wondering if maybe if you could remember one or two drills from the camp at tell me about them especically for LB. Thx and gd luck at the meet 2marra

No problem I am going to bring a notebook and write some of the stuff they say down.

[Footballstar]

Strength Training

Bench Press:(215) 105x10, 140x8, 150x8, 160x8, 170x4 (aiming for 8)

DB Bench Press:3x8@40 in each hand

Hang Clean:175) 90x3, 95x3, 105x3, 115x3, 120x3, 130x3

Power Clean: 140x3, 150x3

Lunges: 3x8@50, 55, 65

Comments: I am doing a few modifications to my program like workout order and adding in the RDL for monday while removing the clean pull. Everything is happening the way it's supposed to I know that I can't get 8 th rep but I think If i get 6 on wednesday and 8 on friday then next week ill be ready for 5x6. running 2morrow

[DB15]

Finally a full workout ahhaha

Looks really good

Both your power/hang cleans are great.
Are those lunges walking lunges, I find those much more demanding

[Footballstar]

Originally posted by DB15
Finally a full workout ahhaha

Looks really good

Both your power/hang cleans are great.
Are those lunges walking lunges, I find those much more demanding

Thanks but for the lunges i can't do walking not enough space in weightroom I try to get full leg extension

[Footballstar]

Strength Training

Squat: 6@115, 8@135, 1@225

Calf Raises: 2x8@215

Deadlift: 7@235,

Bench Press: (215) 105x10, 140x8, 150x8, 160x8, 170x5 (aiming for 8) , 170x1, 170x1, 170x1

Leg Curl: 3x8@90, 100, 110

Comments: In general great day it made me realize that I am unable to fully recover my legs as well as I am able to recover my upper body which means one of two things I can switch my workout around and make Wednesday a leg day but with mostly machines or I could just suck it up and overtrain my legs which is not the best thing in the world to do. So I decided to change my workout plan again to make me more comfortable with the lifts. I also realized that it is very difficult to do percentages with the Deadlift and Squat which means I am going to have to use more of a Powerlifting number of sets and reps for both of them but I have to change it so that It is able to generate explosion.

**NEW Workout** new and Improved

Monday: Focus on Upper body w/ a little of lowerbody

(Every week)
Bench Press-2 weeks at 3x10@65%,70%,75%,
2 weeks at 4x8@65%,70%, 75%, 80%,
2 weeks at 5x6@65%,70%, 75%, 80%, 85%,
2 weeks at 10 rps @50%, 8 rps @60%, 6 rps @70%, 4 rps @80%, 3 rps @85%, 2 reps@90% (percentage of 1RM)

Military Press-2 weeks @ 3x8, 2 weeks @ 4x6

(Only on odd weeks since program has started)
Squat-1 week at 3x10@60%
1 week at 10,5,5,5@70%
1 week at 10,5,5,5@75%
1 week 8,5,3,2@75%
1 week 8,5,3,2@80%
1 week 5,3,1,1,1@90%

OR

(Only on even weeks since program has started)
Deadlifts-1 week at 3x10@60%
1 week at 10,5,5,5@70%
1 week at 10,5,5,5@75%
1 week 8,5,3,2@75%
1 week 8,5,3,2@80%
1 week 5,3,1,1,1@90%

RDL-2 weeks @ 3x8, 2 weeks @ 4x6

Lunges-2 weeks @ 3x8, 2 weeks @ 4x6

Tuesday: Sprint/Plyometrics/Agility (links posted at the bottom)

Wednesday: Focus on lower body w/ a little upperbody

Leg Extension-2 weeks @ 3x8, 2 weeks @ 4x6

Calf Raises-2 weeks @ 3x8, 2 weeks @ 4x6

(Every week)Power Clean-2 weeks at 3x10@65%,70%,75%,
2 weeks at 4x8@65%,70%, 75%, 80%,
2 weeks at 5x6@65%,70%, 75%, 80%, 85%,
2 weeks at 10 rps @50%, 8 rps @60%, 6 rps @70%, 4 rps @80%, 3 rps @85%, 2 reps@90%
2 weeks at 8x3@50%, 55%, 60%, 65%, 70%, 75%, 80%, 85% (percentage of 1RM)

Leg Curl-2 weeks @ 3x8, 2 weeks @ 4x6

(Every week)
Bench Press-2 weeks at 3x10@65%,70%,75%,
2 weeks at 4x8@65%,70%, 75%, 80%,
2 weeks at 5x6@65%,70%, 75%, 80%, 85%,
2 weeks at 10 rps @50%, 8 rps @60%, 6 rps @70%, 4 rps @80%, 3 rps @85%, 2 reps@90% (percentage of 1RM)

Thursday: Sprint/Plyometrics/Agility (links posted at the bottom)

Friday: All core lifts in the same day
(Every week) Bench Press-2 weeks at 3x10@65%,70%,75%,
2 weeks at 4x8@65%,70%, 75%, 80%,
2 weeks at 5x6@65%,70%, 75%, 80%, 85%,
2 weeks at 10 rps @50%, 8 rps @60%, 6 rps @70%, 4 rps @80%, 3 rps @85%, 2 reps@90% (percentage of 1RM)

(Only on odd weeks since program has started)
Squat-1 week at 3x10@60%
1 week at 10,5,5,5@70%
1 week at 10,5,5,5@75%
1 week 8,5,3,2@75%
1 week 8,5,3,2@80%
1 week 5,3,1,1,1@90%

(Every week)Power Clean-2 weeks at 3x10@65%,70%,75%,
2 weeks at 4x8@65%,70%, 75%, 80%,
2 weeks at 5x6@65%,70%, 75%, 80%, 85%,
2 weeks at 10 rps @50%, 8 rps @60%, 6 rps @70%, 4 rps @80%, 3 rps @85%, 2 reps@90%
2 weeks at 8x3@50%, 55%, 60%, 65%, 70%, 75%, 80%, 85% (percentage of 1RM)

(Only on even weeks since program has started)
Deadlifts-1 week at 3x10@60%
1 week at 10,5,5,5@70%
1 week at 10,5,5,5@75%
1 week 8,5,3,2@75%
1 week 8,5,3,2@80%
1 week 5,3,1,1,1@90%

[Footballstar]

Todays workout was very bad. I had bad sleeping habits this whole week and the lunch food was horrible so I am not going to post what I did.

[LifeLiquid]

Sorry to hear that man, what types of food do you actually eat?

[Footballstar]

The lunch food was horrible chicken nuggets that were at least 3 days old

[LifeLiquid]

Lunch food blows I never ate that at school.

[DB15]

where have you been

[Footballstar]

Originally posted by DB15
where have you been

I workedout last saturday. Someone forgot to pay the internet bill.

[LifeLiquid]

What days you workout?

[Footballstar]

Originally posted by LifeLiquid
What days you workout?

Monday: lift
Tuesday: run
Wednesday:lift
Thursday: run
Friday: lift
Saturday: rest if i am in the mood some conditioning

[DB15]

how much more growing do you think you have yet to go

your 5'11 now think youll grow any taller

[LifeLiquid]

Yeah why not, if his genes are good and his family is tall he will keep growing. Weight lifting doest really stunn your growth from what I understood.

[JCASH]

100th reply
Weightlifting sometimes add in growth in height. Only reason people think weightlifting stunts growth I heard this a while back was that scientist saw how chinese liftied alot of heavy objectts and were really short but its just genetics. Anyway FBSTAR keep up with training and summer coming soon so you won't have to worry about school food. Also gd luck at BC. are you putting in more combine like workouts my friend told me BC is half combine half camp he going in the 3rd session i think he a beast 290 4.9 40, 185 40x, squat 405 10x max bench 395 and hes a junior but really suppose to be a soph

[Footballstar]

I will be around 6'1-6'2" because i haven't grown in a while but I think I am going to grow because of my Osgood schlatter disease. My knee has to heal and in order for me to heal my tendons have to grow which means another inch

[JCASH]

Damn a guarantee extra inch your real lucky I haven't grown that much cept 2 inches between beginning of frosh year and now which was an inch and a half but I barely noticed it. I don't remember if I have ever had a growth spurt hopefully I will get to my projected height of 6'2 my brother is real lucky he suppose to be 6'4-6'5

[Footballstar]

My freshmen year groth spurt was 3 inches my sophmore growth will most likely be 1-2 inches and my Junior year will most likely be another growth spur where I will gain about 3 inches and I won't grow that much Senior year it is going to be like that or junior and senior year will switch but I hope I grow so I can put more weight on my frame and look lean and diesel at the same time. If i am above 6'3" i will focus on TE anything lower than that will then resort me to defense MLB or DE.

[DB15]

play db with size like that...

[Footballstar]

Yea if I had a 4.6 to 4.5 40 I'd play Strong Safety

[Footballstar]

Strength Training today

Squat: 135x5, 205x10, 225x10, 235x10
Bench Press: (215) 140x6, 150x6, 160x6, 170x6, 185x4 (goal was x6), 185x2

Comments: I have decided to completly restructure my workout program. I will post it later on tonight when I have time basically it is going to be all compound lifts with very limited isolation lifts that I actually need. Today was a good day for the Squat felt powerful and explosive next time I squat I am going for 245x10 and then hopefully I can work my way up to doing 275x10 before the BC camp. I also can finally grab rim now with one hand and probably next week with 2 hands just from squating.

[JCASH]

your grabing a regualtion hoop. Thats pretty good what your vert and have you ever dunked on any other heights

[Footballstar]

Originally posted by JCASH
your grabing a regualtion hoop. Thats pretty good what your vert and have you ever dunked on any other heights

I have never really tested my vert but I would guess it is around 24-26 in. and I dunked on a 9'6"-9'8"

[DB15]

Is this new program one from your coaches?

Why did you change?

[Footballstar]

Originally posted by DB15
Is this new program one from your coaches?

Why did you change?

My coaches recommended me change my program slightly so that it would be more effective in a shorter amount of time because I was taking 1 hour and 45 min to 1 hour and 30 min. I need to change it because I am doing useless isometric lifts when I could be doing great compund lifts and focusing on them instead of lifts that isolate the muscle. also I feel I fatigue quickly when I do the program that I was on.
Basic Overview
Monday:

Squat/Deadlift-3x10
Bench Press-5x6
Calf Raises-3x8
Military Press-3x8
Dips-3 sets of failure

Wednesday:

Lunges (Light Weight focus on explosion)-3x8
Bench Press-5x6
(Light) Power Clean-5x6
Leg Curl-3x8
Ab Crunches-3x75

Friday

Deadlift/Squat-3x10
Bench Press-5x6
(Heavy) Power Clean-3x8

[JCASH]

I don't think you should be benching 3x a week. Also on the heavy and light PC I think it should be the opposite 5x6 on heavy and 3x8 cause if your going heavy with more reps you want to concentrate on form as you do each repition. Just my oppions other than that it looks pretty good

[scott_donald]

Originally posted by JCASH
I don't think you should be benching 3x a week. Also on the heavy and light PC I think it should be the opposite 5x6 on heavy and 3x8 cause if your going heavy with more reps you want to concentrate on form as you do each repition. Just my oppions other than that it looks pretty good

ye i dont like it at all...

[DB15]

that looks like a really hard routine

to be fair the benching 3x a week isnt that bad in my opinion but personally i would take it down. Are you doing any speed work on your off days?

I am glad however that you are now working out like a football player more

[Footballstar]

Originally posted by DB15
that looks like a really hard routine

to be fair the benching 3x a week isnt that bad in my opinion but personally i would take it down. Are you doing any speed work on your off days?

I am glad however that you are now working out like a football player more

I have always Benched 3x a week ever since I started lifting and I feel like it helps me more than it hurts because I have overtrained my chest for so long that I don't even feel fatigued when I go for the Bench Press my chest just feels pumped but u know what I am going to listen and see where Bench Pressing 2 days a week heavy gets me. I need more Imput.

Basic Overview
Monday:

(Heavy)Squat/Deadlift-3x10
(Heavy) Bench Press-5x6
Calf Raises-3x8
Military Press-3x8
Dips-3 sets of failure

Wednesday:

Lunges (Light Weight focus on explosion)-3x8
(Light) Power Clean-5x6
Leg Curl-3x8
(Light)Bench Press-5x6
Ab Crunches-3x75

Friday

(Heavy) Deadlift/Squat-3x10
(Heavy) Bench Press-5x6
(Heavy) Power Clean-8x3
Calf Raises-3x8

[DB15]

are you going to go heavy/ light rotation?

[Footballstar]

Originally posted by DB15
are you going to go heavy/ light rotation?

yea wednesday is going to be a light/maintaining day. what do u guys think about it

[scott_donald]

well i dont liek the rep schemes...

for heavy i would go 3 reps and sets depending on volume...

for light i would go 10-12 and sets depending on the volume....

its a sports routine so to me i think they should have...

power clean
dealifts
incline bench
squats

and others i like are..

bb bentover row
sldl
power snatch
push press
dips
power shrugs
flat bench
close grip bnech
chins

i always base my routines round this... but would not necessary have all in...

[Footballstar]

Stength Training--------06/09/04

Bench Press: (215) 140x6, 150x6, 160x6, 170x6, 185x4 (goal was x6
Calf raises: 3x8@135
Pec Deck: 4x6@90,100,110,130
Weighted step ups: 1x15@115
Power Clean: 135x5, 145x5, 155x5, 165x5, *175x5* New PB and now a higher approx 1RM of 201 according to Strengthdisk.com
Shrugs: 3x8@175

Comments: Happy that I have an approximated max of 200 in the Power Clean which I attribute to me doing squats regulary. My Bench Press hasn't increased because I haven't really shocked my muscle in that area too grow or at least shocked my CNS which will then tell my muscle to rebuild in order to support the weight so I decided to do some isolation lifts for stricktly the Bench Press because of how I am extremely stuck at a plateau. Oh yea while I was lifting my coach told me of a guy that played in the pros robby mcgovern or something like that, this all happened in college he was a LB and all he did was weighted steps of about 135 he did sets of 10 until he got to 100 and he could JUMP ONTO A 48 INCH PLYOMETRIC BOX WHICH IS 4 FEET!!!!. So now he recommended me doing that lift but I am going to do it about 40x and then increase by 10 every 2 weeks until I get to 10x10 after that I am going to slowly increase the weight to eventually reach 135 which is one great goal and I hope I accomplish this ASAP.

[JCASH]

Nice job on the power clean PR. I haven't done cleans in a long time but I have been regualy squating so maybe mine has went up a few lbs hopefully. Also why did you only do one set of step ups did you not have enough time or is that what the program calls for? And that 48inch Pylo jump is crazy if true you know sometimes coaches try to tell stories to get players to do excersises they want but it is possible probly would need around 30+ vert which is very possible doing stepups. Also what kind do you do? do you do the one were you step up then down then switch legs or do you do the one were u have one leg jump in the air then switch legs(basically the air alert stepups body weight ones)

[Footballstar]

Originally posted by JCASH
Nice job on the power clean PR. I haven't done cleans in a long time but I have been regualy squating so maybe mine has went up a few lbs hopefully. Also why did you only do one set of step ups did you not have enough time or is that what the program calls for? And that 48inch Pylo jump is crazy if true you know sometimes coaches try to tell stories to get players to do excersises they want but it is possible probly would need around 30+ vert which is very possible doing stepups. Also what kind do you do? do you do the one were you step up then down then switch legs or do you do the one were u have one leg jump in the air then switch legs(basically the air alert stepups body weight ones)

I only did one set because I was just testing out what my coach said, and the step ups I was doing were about on a 25 inch platform and I stepped up on it with my right foot 10x with my left leg following and then I did the exact opposite which is left foot on platform then right foot for 10 reps. So basically it was 10 reps leading with left and then pause for 2 min and then do it with the right foot and keep on alternating until u can't do a complete 10 anymore. That is how coach described the lift to me.

[Footballstar]

Resting........................................... ............

Today I decided to start doing my fit day Journal again and yesterday I typed up a Summer program that still needs some tweaking and I wouldn't mind some help in that department. so just crtique it and reply about anything that bothers you.

Summer workout: http://geocities.com/clarkl15/SummerWorkoutprogram.doc
Diet Journal:
http://www.fitday.com/WebFit/PublicJournals.html?Owner=clarkssj

[JCASH]

When are you going to BC camp and how has your conditioning been for that?

[Footballstar]

I am going to the BC camp June 23rd-26th, I have been so busy with finals that it is almost impossible for me to do conditioning runs but on my summer program I am going to run everyday except for sunday which should get me into great shape since I am in good shape currently because of my high activities in weightroom and on the basketball court. But on this coming tuesday my running will start and on wednesday I think I have team lifting and running. My schedual leading up to the camp is going to look like this.

Mon-Team Lifting and running after Colgate Jump rope workout

Tues- Speed Agility Plyometric Conditioning work after Colgate Jump rope workout

Wed-Team Lifting and running after Colgate Jump rope workout

Thurs-Speed Agility Plyometric Conditioning work after Colgate Jump rope workout

Fri-Team Lifting and running after Colgate Jump rope workout

Sat-Speed Agility Plyometric Conditioning work after Colgate Jump rope workout

Sun- Colgate Jump rope workout w/ Pick up game Basketball and rest

[LifeLiquid]

Originally posted by Footballstar
I am going to the BC camp June 23rd-26th, I have been so busy with finals that it is almost impossible for me to do conditioning runs but on my summer program I am going to run everyday except for sunday which should get me into great shape since I am in good shape currently because of my high activities in weightroom and on the basketball court. But on this coming tuesday my running will start and on wednesday I think I have team lifting and running. My schedual leading up to the camp is going to look like this.

Mon-Team Lifting and running after Colgate Jump rope workout

Tues- Speed Agility Plyometric Conditioning work after Colgate Jump rope workout

Wed-Team Lifting and running after Colgate Jump rope workout

Thurs-Speed Agility Plyometric Conditioning work after Colgate Jump rope workout

Fri-Team Lifting and running after Colgate Jump rope workout

Sat-Speed Agility Plyometric Conditioning work after Colgate Jump rope workout

Sun- Colgate Jump rope workout w/ Pick up game Basketball and rest I envy you lol jp man hows it going? Let me know how that camp goes down. Have you ever participated in one before?

[Footballstar]

This is my first camp

[Footballstar]

Today marks the beginning of my official summer training routine that can't be changed under any costs. Today I was tested and I maxed out at 210 on the Bench Pess and 190 in the Power Clean I also ran a 5.03 40 which disappoints me very much and my coach says I was running on my heels and things like that. I just want to break 5.0 at the BC camp and I'll be one happy camper.

[DB15]

what grade are you in?

[Footballstar]

Originally posted by DB15
what grade are you in?

Sadly going into my junior year.

[DB15]

Originally posted by Footballstar
Sadly going into my junior year.

why is that sad

[Footballstar]

Originally posted by DB15
why is that sad

Because of my weak stats and stuff I was hoping I would be alot stronger and faster than this.

[DB15]

man your in grade 10 for god sakes

Youve learned alot and your lifts are pretty good in my opinion, you are going to get alot bigger and faster in no time. Just think in 2 years from now...

[Footballstar]

oh ok

[BenyE21]

use the hour you get AFTER practice to you advantage. This wouldn't be the best time for lifting weights but its track season and you don't want your speed to lag from tiring out. I see you use percentages a lot. try taking your 1 rep max (215 as of this past track season) and use sets of 1-5 on different weeks. TRy for the 1st week:

Bench: 1x=170
1x5=170
1x5=170

rest 4 minutes between sets.
whether you fail to get it up 5 times every set or not the next week do this:
1x4=175
1x4=175
1x4=175
and continue this for 5 weeks till you get to 1x1 for 3 sets.
the following 5 weeks your bench should be up 5 more lbs.

[Footballstar]

I would do it but my team lifts practically all the same and if my coach sees me doing another thing rather than following his program. It wouldn't be useful to my football goal.

[LifeLiquid]

Originally posted by Footballstar
Because of my weak stats and stuff I was hoping I would be alot stronger and faster than this. Yeah your on point there, Footballstar just give yourself time your young and doing better then people twice your age, Keep it up.

[Footballstar]

Today 06/21/04

Strength Workout
Bench Press: (215) 140x10, 150x10, 160x7 (aiming for 10)
Squat: (320) 205x10, 225x10, 245x10
Military Press: 3x8@65, 75, 95
Leg Curl: 2x8@100, 110
Dips: 1x12
Bike Home

Comments: I took Kre Alkalyn and Nitirx today both for Pre Workout and I took 1/4 of a serving of N Large 2. I have been eating well and doing all the necessaries for growth last week I did nothing but sit at home and eat and yet I haven't gained a pound but it was probably because my body had no reason to change the enviroment that it was in by becmoing anabolic. Overall workout went well because I am just easing my self back into squats if I had tried to go crazy today I would have pulled something because of me not squating last week and I would have messed up my chances at performing at 100% at the BC camp which is this Wednesday so tomorrow i am going to do some treadmill work nothing to strenous and then I'll get a good nights rest. 12 dips is the most I have ever done and it means last weeks eating gave me some killer energy. I need to take my lifts and need to focus myself in order to lift the weights and will help me focus to shed that 280 pound lineman and make the tackle come football season.

[JCASH]

Good luck at BC and don't forget to hook a brother up with some LB tips and drills from their

[Footballstar]

Originally posted by JCASH
Good luck at BC and don't forget to hook a brother up with some LB tips and drills from their

I'll try man.

[Footballstar]

Today was my first day at camp we ran the 40 and did a Vertical Jump. I measured in at 6'0 1/4", 201lbs, ran the 40 on grass at a 5.16 (forgot my cleats so i ran in sneakers with no traction). Fortunatly we did not do our Bench Press today my chest was still hurting from mondays workout. Also we just did some LB drills reading QB's eyes and dropping back into a zone, agility bags, and fighting a Block. Tomorrow got some serious work to do overall I found myself in decent shape for the camp.

[scott_donald]

good to see adn good luck with the camp... how could you forget your cleats...

[Footballstar]

I thought it was gonna be on turf, the whole camp was a little out of order.

[Footballstar]

Strength Workout
Bench Press: (215) 140x10, 150x10, 160x8 (aiming for 10)
Push Press: 75x8, 95x8, 115x8
Dips: 1x11



comments: I am recovering from the BC camp and I am seriously injured my left hip flexor and pulled me left groing so i am going to stick to machines and then move back to compound lifts after i descently recover from the injury.

[Footballstar]

Strength Workout
Bench Press: (215) 140x10, 150x10, 160x11 (aiming for 10)
Power Clean: 135x5, 155x5, 165x3
Triceps Dips: 1x5

Comments: My Bench Plateau has ended at the right time, now I am going to eat and take Kre-Alkalyn and I am going to order a custom PWO shake 50% Maltodextrin, 25% Hydrolyzed 1400, 25% CFM Isolate. The Kre-Alkalyn has helped me with my endurance lifting I take it twice on on days and once on off days If i can. I am going to follow my workout exact on Friday the only reason I didn't follow it today because after the Bench Press I was standing there thinking what to do because I went straight from work to the school gym.

[Footballstar]

Morning run

RBeliminator helped me build this program and today All I did was testing I need to come up with a ladder in order to do these things. The workout goes as follows:

Speed/Agility Tests:

Administer before beginning program and then administer every 8 weeks to measure progress.

Â

Test 1: Pro-Agility Drill

The athlete should start by straddling the 5yd line. The athlete sprints to the goal line and touches line and then sprints to the 10yd line and touches the line, then goes back to pass the 5yd line to finish. This test should be timed from the athletes first movement and then stopped when he crosses the 5yd line for the final time.

Â

Test 2: T-Drill

Set up cones to form a T on the field. The distance between each cone is 10yds. The start and finish will be at cone A (at the bottom of the T). Start by back pedaling from cone A to cone B. Now shuffle to cone C and touch the cone, then shuffle all the way to the line at cone D. After touching the line at cone D, sprint from cone D around cone B and back to the finish line at cone A. Time from the first movement until athlete crosses finish line.


D_____________B____________C
I
I
I
I
I
I
I
A



Â

Â

Test 3: Four Corner Drill

Set up cones 10yds apart to form a square. Start at cone A going toward cone B. Sprint full speed to cone B and at once cone B change to a shuffle facing into the square. Now shuffle to cone C and then change to a carrioca facing into the square. Carrioca to cone D and change to a back-pedal to finish at cone A. Time athlete from his first movement until they backpedal across cone A.

Â

Test 4: 40yd Sprint

Go to a track and measure off 40yds from starting line. From a two-point stance the timer will start the race by yelling GO and the stopwatch. Timing stops once the athlete cross the 40yd mark.

Â

Speed/Agility Program

Frequency: 2x a week

Warm-up

High Knee run 3 sets x 15yds

Skipping 3 sets x 20yds

Side Shuffle 3sets x 20yds

Knee to chest walk 3sets x 20 yds

Complete the warm up in a circuit style fashion where you start with the first exercise and continue immediately into the next one and so forth until you complete all of them a total of 3 times.

Â

All exercises should be performed as fast as possible, but in good body control. Focus on quick feet and lower legs to go faster.

Â

Â

Â

Off-Season (Nov-May)

Run, Backpedal, Run 3 sets x 40yds

Carrioca 3 sets x 15yds

Run, Shuffle, Run 3 sets x 40yds

Single Leg Hops 2 sets x length of ladder

Ickey Shuffle in Ladder 2 sets x length of ladder

In/Out Jumps 3 sets x length of ladder

40 yd sprints 8 sets Rest 3min between sprints

Â

Pre-Season (June-Aug)

Single Leg Hops 3 sets x ladder

In/Out Jumps 2 sets x ladder

Ickey Shuffle 3 sets x ladder

Run, Carrioca, Run 3 sets x 40yds

Carrioca and Turn 3 sets x 40 yds

Diagonal Jumps 3 sets x ladder

Â

Â

In-Season

Football practice drills. If your team doesn’t do agility drills during practice then pick 4 exercises from above and do each exercise 1 time to maintain agility.

Â

Â

Â

Explanation of Exercises

In-Out Jump
Stand to left of ladder with feet together.
Jump into first square with both feet then immediately out to the right side of ladder.
Repeat in other direction jumping into the second square, and so on down the ladder

Â

Ickey Shuffle
Stand to the left of ladder beside the first square.
Step into first ladder with right foot. Follow with left foot into ladder and quickly step out other side with right.
Lift left foot up and step into next square. Step in with right foot and back out with left foot to other side of ladder. Continue down ladder and repeat according to prescribed plan



Diagonal Jumps
Stand with feet hip-width apart, knees slightly bent, to the left of ladder by the first square.
Jump over ladder landing on the right side next to second square.
Jump over ladder landing on left side next to third square and so on down the ladder.
Repeat according to prescribed program.

Â

Single Leg Hops
Stand on one foot with knee slightly bent at end of ladder.
Hop into first square landing on the ball of foot. Continue down the ladder attempting to keep ground contact time short while maintaining control.
Continue according to prescribed program. Repeat with other leg.

Â

Carrioca
Keep a natural athletic stance with a natural bend in your knees.
Move and push off the balls of your feet and rotate hips so that your left leg crosses in front of the right leg. Next step is to bring right leg back to a natural athletic position and then cross left leg behind right leg and then return to athletic stance. Continue this action at a jog pace for desired distance.

Â

Run, Backpedal, Run
Run straight ahead full speed for 10 yards and then on your partners whistle or command turn around left or right and start backpedaling for 10 yards and then again on your partners whistle or command turn back around into a sprint for approximately 10 yards and repeat until desired distance. The temptation is to slow down so try and resist. Also you can’t go from a straight sprint into a backpedal so you must first do 1 carrioca step and then go into a back pedal. Let your hips lead, not your shoulders. Practice first before you go full speed.




Run, Shuffle, Run




It is the same technique as above but break into a side shuffle with a good athletic stance and don’t cross your feet. Work on lateral quickness and fast foot movement.


Run, Carrioca, Run


Same as backpedal run but perform a carioca and then back into a sprint.
Â


Carrioca and Turn


Start in an athletic stance. When command is given start performing the carioca.
When the whistle or command is given plant the feet and the body, and come back in the opposite direction. Go until desired distance is covered.
------------------------------------------------------------------------------------

Test 1: Pro Agility Shuttle: 4.69 (need to work on cutting and stop on a dime)

Test 2: T Drill: 10.07 (When I was doing it I was a little winded from running and I began to cramp because I had no water)

Test 3: 4 corner drill: skipped drill (Began getting slightly dehydrated forgot to fill water bottles and I felt my glute and hamstring start to tingle and cramp)

Test 4: 40 yard dash: 5.16 (Using time placed at BC camp)

[Punched]

dude keep it up!

[DB15]

3 days a week for the running?

[Footballstar]

I'll try to keep it up but It is going to be 2-3 days a week of running because I have to work so any time that I have a day off I am going to run in the morning. I need to lengthen my stride and work on my agility.

[DB15]

Agility ladders are so usefulll man, I have nothing but good things to say about them

[Footballstar]

in there lies a problem i need to aquire one ASAP or I might do something strange.

[DB15]

Well you dont neceasarly need one


I use to go to the local tennis court and do agility drills over the lines

[Footballstar]

2nd and 3rd session of training

2nd session I did some light weight squats and did a lot of reps to build up my mental toughness and be able to go past the fatigue barrier. I couldn't get to my weight lifting session at my school so I managed to do something at my cousins house that I am not even going to record as a session

3rd session I did some high speed treadmill work
I ran at 10 speed for 5 sets at 15-20 seconds. On my last one I put it on the max incline and now I can barely walk because my glutes are so tight from the running.

[Footballstar]

What we have below this line is a mission on getting quicker and faster thanks to RBeliminator and I also found this little jump rope thing that will aid me in my foot quickness things and I am going to do it tonight I hope I follow this with the utmost strictness because I am trying to break awya from my lazy habits well I also changed my weightlifting program just a little I added ATG Squats while heels are both elevated by 25lbs weights, I also added Speed Squats that need to be done explosively and fast and everey set shouldn't take more than 8-15 seconds. I added the Push press, replaced RDL with Leg Curl and thats it.
------------------------------------------------------------------------------------
Speed/Agility Tests:

Administer before beginning program and then administer every 8 weeks to measure progress.

Test 1: Pro-Agility Drill

The athlete should start by straddling the 5yd line. The athlete sprints to the goal line and touches line and then sprints to the 10yd line and touches the line, then goes back to pass the 5yd line to finish. This test should be timed from the athletes’ first movement and then stopped when he crosses the 5yd line for the final time.

Test 2: T-Drill

set up cones to form a T on the field. The distance between each cone is 10yds. The start and finish will be at cone A (at the bottom of the T). Start by back pedaling from cone A to cone B. Now shuffle to cone C and touch the cone, then shuffle all the way to the line at cone D. After touching the line at cone D, sprint from cone D around cone B and back to the finish line at cone A. Time from the first movement until athlete crosses finish line.

Test 3: Four Corner Drill

Set up cones 10yds apart to form a square. Start at cone A going toward cone B. Sprint full speed to cone B and at once cone B change to a shuffle facing into the square. Now shuffle to cone C and then change to a carioca facing into the square. Carioca to cone D and change to a back-pedal to finish at cone A. Time athlete from his first movement until they backpedal across cone A.

Test 4: 40yd Sprint

Go to a track and measure off 40yds from starting line. From a two-point stance the timer will start the race by yelling GO and the stopwatch. Timing stops once the athlete cross the 40yd mark.

Speed/Agility Program

Frequency: As many times a week but only once a day

Warm-up

High Knee run 3 sets x 15yds

Skipping 3 sets x 20yds

Side Shuffle 3sets x 20yds

Knee to chest walk 3sets x 20 yd.

Complete the warm up in a circuit style fashion where you start with the first exercise and continue immediately into the next one and so forth until you complete all of them a total of 3 times.

All exercises should be performed as fast as possible, but in good body control. Focus on quick feet and lower legs to go faster.

Day 1

Run, Backpedal, Run 3 sets x 40yds

Carioca 3 sets x 15yds

Run, Shuffle, Run 3 sets x 40yds

Single Leg Hops 2 sets x length of ladder

Ickey Shuffle in Ladder 2 sets x length of ladder

In/Out Jumps 3 sets x length of ladder

40 yd sprints 8 sets Rest 3min between sprints

Day 2

Single Leg Hops 3 sets x ladder

In/Out Jumps 2 sets x ladder

Ickey Shuffle 3 sets x ladder

Run, Carioca, Run 3 sets x 40yds

Carioca and Turn 3 sets x 40 yd

Diagonal Jumps 3 sets x ladder

In-Season

Football practice drills. If your team doesn’t do agility drills during practice then pick 4 exercises from above and do each exercise 1 time to maintain agility.

Explanation of Exercises

In-Out Jump
Stand to left of ladder with feet together.
Jump into first square with both feet then immediately out to the right side of ladder.
Repeat in other direction jumping into the second square, and so on down the ladder

Ickey Shuffle
Stand to the left of ladder beside the first square.
Step into first ladder with right foot. Follow with left foot into ladder and quickly step out other side with right.
Lift left foot up and step into next square. Step in with right foot and back out with left foot to other side of ladder. Continue down ladder and repeat according to prescribed plan

Diagonal Jumps
Stand with feet hip-width apart, knees slightly bent, to the left of ladder by the first square.
Jump over ladder landing on the right side next to second square.
Jump over ladder landing on left side next to third square and so on down the ladder.
Repeat according to prescribed program.

Single Leg Hops
Stand on one foot with knee slightly bent at end of ladder.
Hop into first square landing on the ball of foot. Continue down the ladder attempting to keep ground contact time short while maintaining control.
Continue according to prescribed program. Repeat with other leg.

Carioca
Keep a natural athletic stance with a natural bend in your knees.
Move and push off the balls of your feet and rotate hips so that your left leg crosses in front of the right leg. Next step is to bring right leg back to a natural athletic position and then cross left leg behind right leg and then return to athletic stance. Continue this action at a jog pace for desired distance.

Run, Backpedal, Run
Run straight ahead full speed for 10 yards and then on your partners whistle or command turn around left or right and start backpedaling for 10 yards and then again on your partners whistle or command turn back around into a sprint for approximately 10 yards and repeat until desired distance. The temptation is to slow down so try and resist. Also you can't go from a straight sprint into a backpedal so you must first do 1 carioca step and then go into a back pedal. Let your hips lead, not your shoulders. Practice first before you go full speed.

Run, Shuffle, Run
it is the same technique as above but breaks into a side shuffle with a good athletic stance and don't cross your feet. Work on lateral quickness and fast foot movement.

Run, Carioca, Run
Same as backpedal run but perform a carioca and then back into a sprint.
Carioca and Turn
Start in an athletic stance. When command is given start performing the carioca.
When the whistle or command is given plant the feet and the body, and come back in the opposite direction. Go until desired distance is covered

Jump Rope Training
Technique- Alternate Foot Step
Training Routine- 1. 100 Alternate Foot Step (count right foot 50 times).
2. 30 - 60 sec. rest
3. Repeat x 5 sets.

Intensity
Jump as fast as you can without catches of the rope or at 160 - 200 RPM = 85% - 95% of MHR

Training Frequency
2 - 3 times per week throughout all seasons.
Note: During in season 2 times per week.

Goal-Strive for continuation and no catches of the rope.

Seasonal Implementation
Implement during late off season. Continue using program during the pre and in season

[Footballstar]

Saturday
Jump Rope Training


Training Routine
100 Alternate Foot Steps (50 w/ the right leg)

I was supposed to do 100 ended up really doing 60 so the workout went like this.

Alternate Foot Steps

1st set total=68
2nd set total=100 (Jump rope hit foot many times so i paused for a few seconds)
3rd set total=60
4th set total=60
5th set total=60
6th set total=64

Comments: It was the first time I tried it so I really wasn't mentallly prepared which then lead me to physically being weak but next time I have a free time "betwixt" my meals I am going for every set at least 70 nonstop which is tough on the body but I hope to hit 100 very soon so that I can just polish my foot speed. I need to relook at the model because my form is not perfect because I am either not lifting my legs fast enough or my legs are going to high. Time to recheck the website where I attained this program.

[Odan]

Good luck with the jump roping stuff; I'll be interested to see if it works. If so, I may try it.

[lilyoungster]

so r u recordin how fast u r doin each set? so u can see how fast you are... or how much energy u are usin....and to keep up the intensity..? i was just wondering... i hope it works....

[Footballstar]

u can find the site to where I am doing this @ http://www.jumpropeinstitute.com/training_programs.htm#Ball%20Sports

[Footballstar]

Todays workout 07/07/04

Phase II: Wednesday
Bench Press (220): 145x8, 155x8, 165x8, 175x4 (no spotter)
Power clean: 135x3, 140x3, 145x3, 160x2, 165x1
Clean Pull: 165x3, 185x3, 205x3
SLDL: 135x8, 135x8
Deadlift: 245x1

Comments: I am going to have to change the format of this workout Bench Press, Power Clean, and then Deadlift and then Supplemental/Auxilary lifts. Because before I started to Deadlift I did 3 lifts were I had to pull the weight off the ground so that meant my legs are going to be shot after all of this. I had no spotter for the Bench and as I was going down on my 5th rep It went to my upper chest near the clavical so that's were I messed up. I will most likely get it on Friday because I am going to sleep and eat well in the next 2 days. I am currently loading creatine today is the first day of loading but I am taking 20 grams a day and 1.5 grams of Kre Alkalyn. Power Cleans went well until my hands started to hurt I need to find my gloves so that my caluses aren't irritated. I am going back to school for a night session I am going to do some bodyweight work like Dips, Squat jumps, push ups, Jump rope, and the Sprinting program. But the Sprinting program comes first everything else is secondary.

[Footballstar]

2nd session : Running

Today I just did regular sprints and ran full speed against some of the future sophmores for 33-35 yards but it was in a basketball gym. I ran a 4.3-4.4 in the 33-35 yard dash haha. I have gotten faster or could be the gym floor. well more reason to sprint and agility train. 2morrow I am going to do the Jump roping thing but this is going to be another Jump roping thing which i will post tomorrow.

[Footballstar]

I am adding something else onto my workout log, I am going to call it the soreness meter it calculates on a 1-5 scale 5 being the worst how a body part feels and I have to take a educated guess on which lift made me feel this way.

Today the body part that hurts me the most are my:

Hamstrings because of all the lifts where I had to pull from the ground like the Power Clean, Deadlift, Clean Pull, and especially th SLDL it was the first time I have ever done a exercise of this caliber because before that I was doing Leg Curls and I know that SLDLs are better. I can't stretch a full motion but I didn't pull the Hamstrings so I give it a 4 on the soreness meter.

My Lower back was effectied from all the pulls from the ground so I give it a 4 on the soreness meter partially because I can't fully stretch it well.

My Lats were effected by the Bench Press, and some of the pulling motions from the ground so I give it a 2 on the soreness meter because it doesn't effect me as much.

My Chest is sore from the Bench Press partially because I am so used to this feeling that I must give it a 3 on the soreness meter instead of a 4.

My Traps were only effected by 2 exercises and that was the Power Clean and the Clean Pull and they don't limit me from doing any type of movement so I give it a 1 on the soreness meter.

[Footballstar]

As I was reading my first few pages I realized tha I had plateued for a good 2 months on my Bench Press. I now have a lot more motivation then I had before reading the beginning of this I thought I was doing fine but now I know I really wasn't doing well. I need to step it up I am taking the basic supps, Creatine, Protien powder( ran out), Weight Gainer, Multi-Vitamin, ALA, and some EFA's. Gotta step it up I better get 8 reps of 175 on Friday or else I will be pissed gotta eat well and sleep more,. Motivation in weightroom has just been found.

[lilyoungster]

there you go man.... good luck.... so are the supplementaries workin... or helpin you gain... or reach ur goals.... just wonderin... good luck...

[Footballstar]

Originally posted by lilyoungster
there you go man.... good luck.... so are the supplementaries workin... or helpin you gain... or reach ur goals.... just wonderin... good luck...

The supps that I am taking now are a Weightgainer, Creatine, Kre-Alkalyn, Multi-Vitamin, ALA, and Flax Oil sparingly. Well I am currently loading my Creatine and it is the first time I have ever loaded before but I need quick gains, Kre-Alkalyn hasn't been in my system long enough for me to tell whether or not it is good. ALA I really can't tell what this is really doing but it helped me maintain my weight for a while I was a solid 195. Flax Oil Really can't tell a difference bu I am going to keep on taking it and when I buy my next bottle I am going to actually continuously take it instead of taking it sparingly like I do now. But Swole V2 worked for me when I was taking it.

[football101]

wow impressive. I would give up air alert thoe its know to cause problems to the knee's and imbalances in the muscles.

[Footballstar]

Air alert was givin up a long time ago...

[Odan]

Good luck with breaking your plateau.

[Footballstar]

Today's workout not good quality.

Bench Press (220): 145x8, 155x8, 165x7
Squat: 135x5, 185x5, 195x5, 200x5, 205x5
Push Press: 95x5, 95x5, 100x5, 105x5, 115x5
Ab-workout: Circuit style first do 25 situps, then 25 crunches then 25 left and right crunches, then 25 situps go half way down on the way back.
Power Clean: 155x3, 165x3, 175x1

Running Program

Today i worked on acceleration in the gym and I ran a 2.49 20 yard dash don't know if that is good or not my coach said he ran a 2.7-2.8 in college.

After that 20 i did 29 more 20's but it varied. First I did reciever starts for 5 sets of 20 yard sprints, then I did 5 sets in a 3 point stance fullback style, then I did 5 sets with my legs under my armpits like in a linebacker stance, then I did 5 sets but first I shuffled 5 yards I was 5 yards away from the cones either to tje left of them or to the right, like I was following a play like a sweep or a dive and then I just explode as hard as I could out of the shuffle my goal is to do this twice making it a total of 40 20 yard dashes.

Remember this is just position drill work I am trying to emulate what my positions do and try to perfect them if I do this not only will it get me in shape I am going to add variations like shuffle to the right for about 5 yards and then explode with your hands vigourisly as if you were trying to take control of someone or simply just hit them, "Thumbs up, Elbows in, you win" and then sprint 20 yards as you emulate taking on a block as a LB or shedding work.

[Footballstar]

I have read all of the questions that were asked to joe defranco and then added in my ideas and formed this program that I will do next week. I realized that I needed to remove some volume because lifting and running and doing the amount of sets and reps that I was doing has some problems like DOMS which I can feel the effects of now. So i lowered the volume which means that there is going to be an increase of weight lifted. But the thing that I am most happy of is I found a way to optimize my Deadlift to the fullest I am doing 2 reps with multiple sets at 60% of my max explosively in order to help my Power Clean because the lift in the power clean is where the power generates from.

[Footballstar]

Todays workout:: monday

Rode Bike to school for 2.88 miles
Bench Press- 145x8, 155x8, 165x8, 175x4
Squat- 135x8, 180x8, 190x8, 205x5
Push Press- 95x5, 105x5, 115x5
Glute Ham Raise- BWx4, BWx3, BWx3 BWx2 (tough)
SkullCrushers-45x8, 35x8, 35x8
Dips- BWx6 BWx4
Rode Bike home for 2.88 miles

Comments my squat is weak because I made the transition from the smith machine to a free weight squat.

[Footballstar]

Wednesday: 06/14/04

Woke up took 5 grams of creatine, 1/2 a serving of N-Large 2, and 1.5 grams of Kre-Alkalyn.

Pre-Afternoon Workout: 1/2 a serving of N-Large 2, 5 grams of creatine and 1.5 grams of Kre-Alkalyn and 1000mg of Vitamin C.

Afternoon workout:
Rode Bike to school for 2.88 miles
Bench Press- 145x8, 155x8, 165x8, **175x8** (PR)
Power Cleans- 140x5, 150x5, 160x5, 180x1
Clean Pull- 180x3, 180x3, 180x3
Reverse Lunges-115x8
Deadlift- 225x2x2
Rode Bike home for 2.88 miles

Post workout nutrition: 1/2 a serving of N-Large 2, 5 grams of creatine and 1.5 grams of Kre-Alkalyn.

My Current weight is 203.

Comments: My Bench Press reps have doubled now I am on the 225 pound workout, I am very happy. My Power Cleans have gone down now I need to reduce the weight the next time I do it and try to end the workout at 170x5 which is this coming friday. These last 3 lifts were squeazed in less then 10 min because the weight room was closing because I came a little late. On my Deadlift I realized that 225 for explosion was too much because I didn't feel it working my explosion I am going to try 205 for explosion purposes next week as long as the weight is heavier than 200lbs. My bike riding is some serious conditioning close to 6 miles back and for on some harsh terrain.

[DB15]

talk to Person about curing your soreness, he knows alot in that feild of study

[Footballstar]

Friday: 07/16/04

First Session: Morning-9:00-11:00

Pre-Workout: 1 Serving of Power Drive, 1.5 grams of Kre-Alkalyn, 3 grams of Creatine, 1/4 serving of N-Large 2.

Workout:
Bench Press: (225) 145x8, 160x8, 170x8, 180x7 3/4
Squat: 135x3, 225x3, 295x3, 295x3, 315x3
Push Press: 95x5, 105x5, 105x5
Weighted Step-ups: 95x10 (left leg first), 95x10 (right leg first)
Skull Crushers: 35x8, 40x8, 45x8
Goodmornings: 45x10

Post-workout: 3 grams of Creatine and half a serving of N-Large 2 with some fruit.

Comments: My Bench Press went fine I didn't know I had 7 reps of 180 in me I went for the 8th rep and got it up 3/4's of the way couldn't lock out my arms probably either it was my weak shoulders or my triceps. Squat today I worked heavy weight because I felt as if I need to put as must stress as I can on my leg in order for them to be powerful for football season the past 4 weeks have only been a warm to what I have now. First practice is August 23rd which is more than a month away, so i got to work hard in order to achieve my goal of having a squat over 400.

Afternoon plan:
I plan to do 3 pro agility shuttles and time get a time of my best one. I also plan to do some more agility work by setting up cones in a box 5 yards apart and do some change of direction drills that I did at the BC camp where i sprinted for 5 then planted foot and did carioca for 5 then planted my foot and backpeddled for 5 and then shuffled the rest for 5. Then I am going to do some plyometrics like double knee tucks, rim touches, bounding and Stepups.

[Footballstar]

Monday: 07/19/04

Pre-workout supplements:
150mg of ALA
a serving of Nitrix
a serving of Power Drive
Creatine
Kre-Alkalyn
1000mg of Vitamin C

Workout:
Squat- 135x5, 225x8, 275x10 **PR**
Bench Press- 145x6, 160x6, 170x6, 180x6, 190x4
Dips-4xBW
SkullCrushers-45x4, 55x4
Glute Ham Raises- BWx4
Bike 2.88 miles home

Post workout-Dinner

Comments: I just found out that squats are a full body workout because after doing 275x10 I felt extremly tired and spent I had absolutely no energy thats the only reason I struggled on my Bench Press. I felt like my body was sapped of every energy store that it had I drank water and wasn't revitalized so I just slugged slowly through the rest of my workout. On Friday I am going to try 295x7 at the least. Workout was horrible got to respect the squat as a full body workout some how.

[RiNgMaSteR]

Why squat and bench in the same day anyways?

[Footballstar]

Originally posted by RiNgMaSteR
Why squat and bench in the same day anyways?

Because I bench everyday.

[RiNgMaSteR]

Oh ok. Whatever works for you.

[Footballstar]

Originally posted by RiNgMaSteR
Oh ok. Whatever works for you.

Yea it's strange but since I do a 3 day split If i eat well and rest well I never will get DOMS or overtrain. Im used to it by now since I have been doing since I started lifting in November.

[LifeLiquid]

Originally posted by Footballstar
Because I bench everyday. Doesnt that effect your muscle from growing? chest muscle?

[Footballstar]

Originally posted by LifeLiquid
Doesnt that effect your muscle from growing? chest muscle?

To me growth is secondary, Strength gains come first so I can't sacrifice a day for my muscle to rest and grow while I am not getting any stronger or the results take longer to witness. My routine basically revolves around the lower body so I can't sacrifice my upper body strength so I just do the Bench Press everyday in order to make sure I don't lose strength up top while gaining strength on my legs.

[DB15]

Originally posted by Footballstar
To me growth is secondary, Strength gains come first so I can't sacrifice a day for my muscle to rest and grow while I am not getting any stronger or the results take longer to witness. My routine basically revolves around the lower body so I can't sacrifice my upper body strength so I just do the Bench Press everyday in order to make sure I don't lose strength up top while gaining strength on my legs.

intresting thought

[Footballstar]

Originally posted by DB15
intresting thought

What do u mean by interesting in a bad manner or a good manner?

[RiNgMaSteR]

Originally posted by Footballstar
Yea it's strange but since I do a 3 day split If i eat well and rest well I never will get DOMS or overtrain. Im used to it by now since I have been doing since I started lifting in November.

I still think you should give your chest at least one days break. You need 48 hours to recover. But if its working for you then do it i guess.

[Footballstar]

Wednesday-07/21/04

Pre-workout:
a serving of Nitrix
a serving of Power Drive
Creatine
Kre-Alkalyn

Morning Workout:
Bench Press- 145x6, 160x6, 170x6, 180x6, 190x5 and a half
SLDL-135x4, 185x4, 185x4, 185x4
Deadlift-155x2, 155x2, 155x1, 155x2

Comments: I was a little late to go to my morning workout but I got in 3 lifts I am going to finish my workout in the afternoon. I am really focusing on lifting from the ground so that I can be more efficient in my clean if any one reads this I have a question: When pulling from the ground on a power clean my pulling motion is my ass goes into the air and then I pull off the ground but wouldn't it be more efficient if I used my legs for the initial lift as if I was at the bottom of the squat?

[RiNgMaSteR]

I use my legs when cleaning just like i would if i was deadlifting you should always start the lift with your legs.

[Footballstar]

Wednesday Afternoon 07/21/04

Power Clean: 135x5, 145x5, 155x5, 170x3, 180x2

Comments: If anyone follows on this I have a question that I wouldn't mind you guys helping me with.

If I power clean with lifting straps what exactly will that aid?

[RiNgMaSteR]

[QUOTE]Originally posted by Footballstar
Wednesday Afternoon 07/21/04

Power Clean: 135x5, 145x5, 155x5, 170x3, 180x2

Comments: If anyone follows on this I have a question that I wouldn't mind you guys helping me with.

If I power clean with lifting straps what exactly will that aid? [/QUOT

It will make sure you dont drop the bar like i have. I wouldnt use strpas though. Nice workouts though man.

[Odan]

I have no clue about the straps but I'm following along. :D

[Footballstar]

Friday 07/23/04

Pre-workout:
150mg of ALA
a serving of Nitrix
a serving of Power Drive
Creatine
Kre-Alkalyn
1000mg of Vitamin C

Workout:

Bench Press- 145x6, 160x6, 170x6, 180x6, 190x4
Hang Clean-135x3, 145x3, 155x3, 170x1
Weighted stepups-135x5 (right leg) 135x5(right leg), 135x10 (left leg)

Comments: My legs are getting stronger because I couldn't hand 135 when I did step ups but now I am doing them and enjoying it because it is challenging but well worth the work. Bench Press went down a rep due to fact i couldn't fall asleep last nigh. Hang Clean impressive haven't done in a while. I am going to go back tonight on my bike to squat, Glute Ham raise and skullcrushers then I think I will run a little and then go home on me bike.

[MynameisMike]

I power clean with straps, the main reason being at my gym we only have iron weights so I can't drop them from what 5 feet in the air. It also will help with maintaining a good grip. I don't think it will gain anything in the lift. (Which is good)

Good Luck with the Training

[Footballstar]

ok i have iron weights 2 so i need to come up with those straps.

[losercore]

it dosnt seem to make sense to me to want to use straps for power clean, if you try to do too much weight, or you can't get your rep up, the weight will fall and your arm wil be jerked.. i dunno.

im not that experienced with them, just offering the little inisght i can

[SteR-]

I have iron weights too. It pisses me off because in a way I'm scared to increase my powerclean because as it goes up it's going to be harder bringing the weight back down after every rep without tearing my arms off :(

nice lifts tho!

[Footballstar]

Afternoon workout - Friday - 07/23/04

Workout:
Squat- 105x5, 135x5, 225x7<<<warm ups
Actual workout>>>>275x6, 295x4, 325x2(below parallel)

Skullcrushers-45x4, 55x5, 60x5
Glute Ham raises- BWx4, BWx5

Comments- a perfect month before first day of team practice. working hard and trying to gain a starting spot both ways FB and MLB well its crunch time.

[DB15]

Originally posted by SteR-
I have iron weights too. It pisses me off because in a way I'm scared to increase my powerclean because as it goes up it's going to be harder bringing the weight back down after every rep without tearing my arms off :(

nice lifts tho!

just increase the reps then

[DB15]

youv egot good speed for a FB what are you hands like?

[Footballstar]

My hands are good but catching is more of a mental thing than physical. I remember last season my confidence level was low and I couldn't catch even though they were the easiest paterns but during summer workouts were my confidence is at an all time high I drop only 1 or 2 balls but they are most likely poorly thrown and my team style is running so if I get FB ill get carries and be able to make a name for myself at FB and LB.

[Footballstar]

Monday: 07/26/04

Pre-workout supplements:
150mg of ALA
a serving of Nitrix
a serving of Power Drive
Creatine
Kre-Alkalyn
1000mg of Vitamin C

Workout:
Squat- 135x5, 225x3, 295x6
Bench Press-(225) 145x6, 160x6, 170x6, 180x6, 190x5
Dips-9xBW
SkullCrushers-45x4, 55x4, 65x4, 75x1
Military Press-95x6, 115x4, 125x2, 135x0


Comments: Squating 295x6 went well it was tough but i hit 90 or below on each one in order to hit all of the muscles. Bench Press got 190x5 I am trying hard to get extra rep but can't achieve just yet if I rest and eat well I should be able to do 6 reps on Wednesday.

[DB15]

how long did that workout take?

[Footballstar]

The workout took maybe 1 hour and 15-30 min in length.

[Footballstar]

Wednesday-07/28/04

Pre-workout:
1000mg of Vitamin C
a serving of Power Drive
Creatine
250 mg of ALA
Kre-Alkalyn

Workout:
Bench Press- 145x6, 160x6, 170x6, 180x6, 190x3
SLDL-205x5
Power Clean- 135x1, 185x1, 200x1, 205x1 **PR**

Comments: Besides my Power Clean nothing else went well. this past week I have realized I am training to hard and not eating enough to gain anything. I have now taking a full serving of N-Large 2 and I am going to get a new supplement and some protein probably a custom mix from PF.

[DB15]

and how long did that work out take

..im not being a nob im trying to figure something out

[need2bulk14]

Can we see some pics?

[jvedi]

alright my first post!

you might want to watch your form on the power cleans, if your ass is going up in the air before the weight leaves the ground that means youre pulling the weight up with your back and not your legs. you have to think of a power clean as a compound lift, a dead lift followed by a rack followed by a front squat. make sure the first part of lift is done with your legs and not your back and you should be fine. as for the straps, i would save those for when youre maxing and really hitting the heavy weight. and make sure to maintain your form and get low even when youre doing lower weights itll help you develop a rythm for when u hit the heavy stuff.

good luck with your season, hope u get that starting spot i never could get.

[Footballstar]

Originally posted by DB15
and how long did that work out take

..im not being a nob im trying to figure something out

It took me about 1 hour and 30 min mind you I think I waited for 30-45 min for a free bar to open then I started messing with lunges and did a few plyometrics to warm up for the Power Clean and I did a tricep exercise where you put the Dumbell behind your head and hold one end of the Dumbell and press it over your head without cracking your skull with the Dumbell.


Originally posted by need2bulk14
Can we see some pics?

I am no bodybuilder but if you want to see pics I will try to show you mind you I am bulking I will have pics by end of today or tomorrow.


Originally posted by jvedi
alright my first post!

you might want to watch your form on the power cleans, if your ass is going up in the air before the weight leaves the ground that means youre pulling the weight up with your back and not your legs. you have to think of a power clean as a compound lift, a dead lift followed by a rack followed by a front squat. make sure the first part of lift is done with your legs and not your back and you should be fine. as for the straps, i would save those for when youre maxing and really hitting the heavy weight. and make sure to maintain your form and get low even when youre doing lower weights itll help you develop a rythm for when u hit the heavy stuff.

good luck with your season, hope u get that starting spot i never could get.

Thanks that was usefull and exactly why I thought I was doing it wrong I wasn't generating enough Power but if I can do 205 with most of the pull stemming from my back what can I do once I get my form down. I hope a decent amount more.

[Footballstar]

I have come to realize that I am training to hard and haven't been eating right or enough and my rest is also a main factor of my failure to produce lifts. I began the summer thinking that 1/2 a serving of N-Large 2 would produce but it didn't and now I know that I must up it to a full serving or 3 scoops. I also have finally got my diet in order it's not that I didn't want to eat it is the simle fact of there being nothing to eat at my house like the whole past week. I am going to try to get my hands on some Citrulline Malate and a Custom protein blend that is cheap but will work. Doing all of this my lifts should start to increase dramatically which would be great knowing that next week begins the days Of heavy lifting, 10, 8, 6, 4, 3, 2 reps...

[DB15]

if you can afford all these supplements then you can afford proper food for you to eat

[Footballstar]

Friday-07/28/04

Pre-workout:
a serving of Power Drive
100 mg of ALA


Workout:
Bench Press- 145x6, 160x6, 170x6, 180x6, *190x6*
SkullCrusher- 45x5, 55x5, 70x3
Power Clean- 135x1, 180x1, 190x1, 200x1, 210x1 *PR*

Comments: The eating has payed off and today I set 2 PR 190x6 on Bench Press and 210x1 on Power Clean. I finally have good form on the Power Clean and When I am setting up I keep my butt perpendicular to my knees or a little bit below parralell and I catch it around parallel or a little above. Power Cleaning has now got extremly easy than before and I wouldn't be suprised if I hit 240 before August 23. I think the only way for me to get better at the power clean is to do singles at near max because of the mass x acceleration hopefully in 2 weeks I will be able to put on 225 and squeeze it out. I mean 5x5 is good for explosion but your form gets horrible if you put on enough weight in order to actually for a maximal effort you will hurt yourself more than help.

[JCASH]

Good job on your power clean. WHen does football start for you. Also hows squating with the straight bar for you. Also what kind of squat are you doing parellel,atg,olympic. I use to just go parell with high weight toping off at 325 then are coaches wanted us to change it up and go atg oolympic type style with less weight to shock our legs really did put a sting into my legs.

[Footballstar]

Originally posted by JCASH
Good job on your power clean. WHen does football start for you. Also hows squating with the straight bar for you. Also what kind of squat are you doing parellel,atg,olympic. I use to just go parell with high weight toping off at 325 then are coaches wanted us to change it up and go atg oolympic type style with less weight to shock our legs really did put a sting into my legs.

August 23rd...the riegn begins hahaha

[scott_donald]

great power cleaning you will be powering intot he season...

[JCASH]

Originally posted by Footballstar
August 23rd...the riegn begins hahaha
Me too got alot of stuff to still acomplish in that time damn august is tomorrow

[DB15]

JCASH why did you ask if he likes squatting with a straight bar?

[JCASH]

because I remember a few weeks back he was saying he was going to switch from smith machine to a reg straight bar so I just wanted to know how his progress was going from making the switch I had a had switch when I came off using this weird type of squat machine it's like a ray squat or something like that were theirs padding on your neck and you pick it up with your neck and your holding the cage to keep balance instead of holding the bar i use that freshmen year then sophmore year(this past year) I used the straight bar which took me a while to get use to and find a good place for the bar to rest on my shoulder blades

[Footballstar]

Monday- 08/02/2004

Pre-workout:
Kre-Alkalyn

Workout:
Bench Press (230) - 115x10, 140x8, 160x6, 185x4, 195x3, 205x2
Dips- Bodyweightx9
Skullcrushers- 45x5, 55x5, 70x3

Running:
I did some route running and catching the ball
40 yard dash- **4.96**, 5.04, 5.03 (After first 40 below my knee started to kill so I ran consistent 5.0 but when I am at my best I get a 4.9)

Comments: My workouts need to be more complete I am getting lazy which can't happen this time of year. Tomorrow I am going to do some jump roping and some stadium steps and I am going to run certain distance full speed.

[DB15]

4.9 isnt that bad

are you quick on your feet?

[Footballstar]

Originally posted by DB15
4.9 isnt that bad

are you quick on your feet?

Well I ran a 4.5 shuttle and I play alot of basketball where you have to be quick on your feet especially on defense..

[Footballstar]

Tuesday-08/03/04

Workout:
400m jog
100m skip
Stretch
3x100m runs (80%-90%)

Stadium steps:
2 sets of hitting Every step x3
Double leg hop Every step x3

Comments: Well it was in the heat of the day the workout was very challenging, I took Citrulline Malate ~6,400mg didn't feel anything but I am going to take it tomorrow during my morning workout but on thursday I am going to do:

400m warm up
Skips 25 yards
Stretch
Run 100m @ 75-80% then walk 100m (focus on form not on speed)
Run 200m @ 75-80% then walk 200m (focus on form not on speed)
Repeat four times
Cool down and stretch

Saturdays speed workout is going to look something like this:

400m jog
Skips 25 yards
Stretch
3 x 100yd acceleration runs (start at 50% and gradually build up to 90% through 100yds)
4x 20yd sprints at 100% - start from push up position
2 min rest
4x 30yd sprints at 100% - start from 3 point stance
2 min rest
2x 40yd sprints at 100% - start from 3 point stance
2 min rest
1x 60yd sprint at 100% - start from 3pt
Cool down and stretch

[Footballstar]

Wednesday- 08/04/2004

Pre-workout:
Power Drive
Kre-Alkalyn
6 grams Citrulline malate

Workout:
Bench Press (235) - 115x10, 140x8, 165x6, 195x4, 200x3, 210x1 (going for 2) :(
Power Clean: 135x1, 185x1, 195x1, 205x1, 215x0 :(

Comments: Wow this day suked, My Bench Press workout was lacking I almost got 2 but my body just couldn't physically do it. The Power Clean I almost killed myself I caught it too low and was immediatly thrown off balance well atleast I know how it is now to fail in a power clean so I have no worries no fear. Afternoon I am going to do some skullcrushers and SLDL and then do some route running...

[JCASH]

Maybe you should take some time off your power clean to recover. Also where did you get the Citrulline malate and how long have you been using it

[Footballstar]

Originally posted by JCASH
Maybe you should take some time off your power clean to recover. Also where did you get the Citrulline malate and how long have you been using it

The Citrulline Malate should be self explanitory. I have been using it for 2 days now. on Friday I am going to do some Power Cleans but I am going to try for 210 instead of 215.

[losercore]

your power clean improvement is real good, you will hit 225 in notime just keep at it

[Odan]

Fbstar, do you know what you can hang clean? I do those instead and I'm just curious what my powerclean would be like.

[Footballstar]

I am really unsure but i would say 20-25 lbs under my power clean.

[Footballstar]

08/05/04

Pre-workout:
A serving of N-Large 2
Citrulline Malate

400m warm up
Skips 25 yards
Stretch
Ran 100m @ 75-80% then walk 100m (focus on form not on speed)
Ran 200m @ 75-80% then walk 200m (focus on form not on speed)
Repeated three times
Sprint 100m (Had to get back to my stuff)
Cool down and stretch

Comments: Citrulline Malate-it feels like I am able to recover faster in between my running exercises. But overall I felt good and fast today but my sprint form has improved 5 fold focused on keeping back erect and head straight it really helped me conserve energy and focus on my stride length and the pumping of my arms.

[JCASH]

When you say you repeated do you mean you repeated evrything including the warmup skips strech and the runs or just the runs

[Footballstar]

Originally posted by JCASH
When you say you repeated do you mean you repeated evrything including the warmup skips strech and the runs or just the runs

No from the point where I began to run 100m so basically its run 100m, walk 100m, run 200m, walk 200m, run 100, walk 100, run 200, walk 200...

[JCASH]

Oh ight just making sure. And did you get my pm yesterday by any chance

[Footballstar]

08/06/2004

Pre-workout:
3 scoops of N-Large 2
2 Teaspoons of Citrulline Malate
A serving of Power Drive

Workout:
Squat: 95x8, 115x8, 135x8
Bench Press (235) - 115x10, 140x8, 165x6, 195x4, 200x3, 210x2
Dumbell Tricep Press: 35x8, 40x8
SkullCrushers: 60x8
Dips: 12xBW

Comments: I went real light on my Squat because I don't want to put that much pressure on my patellar tendon because I think I have patella tendonitis (Jumper's Knee). Monday is going to be a heavy day hopefully I have fully recovered by then. I am going to Power Clean in the afternoon and do some Bent over rows. Todays Bench press I felt I wasn't going to make 210 for 2 but then I made it and was shocked my next feat is 215 for 2 which is going to be a killer workout going to take me maybe 2 workouts. Which means I am going to max out around 230 at the least. Next week I am going to try and convince my coach to let me do 55%x10, 65%x8, 75%x6, 85%x4, 90%x3, 95%x2. But then I would have to use the approximate max of 225 which makes sense. then what we are doing now

[Footballstar]

08/09/04

Pre-workout:
Power Drive
3 grams Kre-Alkalyn
2 teaspoons Citrulline Malate

Workout:

Bench Press: 110x10, 145x8, 170x6, 190x4, 200x3, **215x2** PR
Squat: 225x2, 295x2, **355x4** PR
Glute Ham Raise: (Strict form) BWx2
Dips: BWx12, BWx3

Comments: 2 major PR's set today my Bench Press 215x2 was very easy, and the squat I was going to do 355x1 which was the plan but then I did it x4 and I didn't take any breaks at the top I just did it which means I am very close to breaking 400 but I am not going above 355 my goal is to get 355x6 or 355x5 next week when I try to max.

[scott_donald]

awesome squatting very impressed... love those days when you cant do anything wrong...

[Footballstar]

08/11/04

Pre-workout:
Power Drive
3 grams of Kre Alkalyn
Citrulline Malate

Workout:

Bench Press: 10x115, 8x150, 6x170, 4x195, 3x205, 1x220 (goal was 2)
SkullCrushers: 5x45, 5x65, 5x65
Power Clean: Toying around with 185

Comments: I didn't have any food before the workout which is the reason for my poor performance in the in my workout and the lack of drive at the end of the workout because of a lack of energy.

[Footballstar]

On monday a strange situation arrived and I couldn't get in my supplements which some how left me with no energy and I maxed out at 220 on my Bench.

On Wednesday I had perfect protein intake and took my Supplements on time. I did 355 lbs. 5 times the first 4 were perfect but the last one was a little shaky interms of depth but I probably the strongest legs in my grade every1 else focuses on the Bench Press and if coach gets the chance to enter the weight room and force them to squat the most I'll see is the 185 maximum on the Bar. I think they were rooting for me to get extra rep but they are a little zealous. According to a 1 rep calculator I have over a 400 pound Squat which beats my goal by 10 pounds because I wanted 390 by this time. From spring to now, I increased my squat by 100 pounds.

Friday going for power clean max been realing looking forward to this because I have critquing my form Olympics have really helped out.

[Footballstar]

AM. Practice

We did our 8 40 yard dashes I passed the test. My patellar tendon was killing me so my performance wasn't mind bogling When running I was practically dragging my leg and couldn't get a full stride my right knee never hit 90 degrees so I never hit a full stride my coach said it was like I was hoping. Fastest time was a 5.7. Then we did some more conditioning then we did some plays.

PM Lifting

Seated Calf Raises: 3x10@75 lbs
Leg Curl: 10@60lbs
Bench Press: (225) 10@145, 10@145, 11@160

Comments: As I am sitting here typing my Body is aching me I put a thing like Icy hot accept milder on my knee and is burning but it's very nice. Tomorrow more conditioning drills. My Bench Press was shockingly strong 11 @ 160 is very nice even after practice when I was practicing and now I am going to be on a 230 1RM lift I am going to lift Bench press on thursday. But I am going to power clean on wednesday depending on how my legs feel.

[DB15]

calf raises
why?

[Footballstar]

Well the past few days have been very taxing on the body in massachusetts the humidity was difficult to handle and I have a cold so my breathing and my endurance has greatly suffered.

Good News: I have recieved Thermolife Cre2 and theoritically have increased my max on the Bench Press by 15 lbs.

Bad News: I have been moved to DE because I put on 40 lbs from last year and thats where they need me to play.

I have only been able to do upper body but this is what my poor excuse for a in-season workout looks like:

Monday and Thursday
Bench Press:
Light Squat
Tricep work
Posterior Chain work
(This is temporary until I get a response from BIGPHIL)


Tuesday. August 31, 2004

Bench Press: (235) 10 @ 150, 10 @ 165, **10 @ 175** PR

Comments: I took Cre2 before I did it and by the time I was on rep #8 of my last set I knew I would get 10 reps which is a feeling I get when I go kind of light so basically I haven't struggled yet and on thursday I am going to try 10 @ 180 and most likely I will achieve it. If next week I am throwing the weights around like this then I will know it is the Cre2 and if this is true I will never try another Creatine for a while unless they come out with something 10 times better but is still safe.

[RiNgMaSteR]

Good luck with your season man! Nice benching!

[DB15]

DE eh good luck witht hat

how long till you get a routine form phil

[SteR-]

do you not want to play DE then?

[Footballstar]

I would prefer LB but you win some n u lose some...

[scott_donald]

Originally posted by Footballstar
I would prefer LB but you win some n u lose some...

can you not really say what you prefer... dunno to me we say where we play then they come form there... maybe a few downs at lb...

[DB15]

Originally posted by scott_donald
can you not really say what you prefer... dunno to me we say where we play then they come form there... maybe a few downs at lb...

what the **** did you just say?

[Footballstar]

Well this weak I have realized I am huffing and puffing during practice when I should be in-season shape. I attempted to lift before practice I only got 2 sets of 3 x 10 in there and both were successful if I continued i would have failed around 8-9 1/2 reps. The Cre2 is not being taken at proper times and maybe that is a part of the reason for me not feeling it I try to take it once every morning and a second time only on workout days pre-workout which just isn't working with my time constraints. My first set on the Bench Press consisted of 10 reps of 155 then 10 reps of 170 i was supposed to move onto 180 but I was supposed to be dressed in 10 min after my 2nd set. sucks.

[DB15]

and how did camp go?

[Footballstar]

Camp wasn't easy I am definantly getting myself into better shape I was fast but not in shape I need to balance my speed and agility work with my condition I am going to try to run on a treadmill during the winter to stay in shape. And my BF % was too high and hit me hard when we where doing sprints or agility drills.

[Footballstar]

Today was our first game at TE I had 1 reception for 12 yards and at DE I had 1 sack we lost the game 14-8

[RiNgMaSteR]

Tough loss man!

[Footballstar]

Today was our second game we lost again 8-16 by a score in the last 2 minutes. I had a sack, a blocked punt, and a reception for 12-13 yards.

[Footballstar]

Bench Press: 155x10, 170x10, 180x9 (going for 10)

Comments: I took a serving in the morning then a serving right before my workout and the weights felt so light and I pushed it easy if I hadn't tooken Benadryl in the morning i would have done 11 @ 180. I took Benadryl not realizing how drowsy it was going to make me during class never doing that again...

[Footballstar]

Today

Bench Press: 180x10 new PR

Comments: I took Cre2 before lifting but I took 5 capsules instead of the usual 4 capsules because I take it as a pre-workout energy booster so I needed to up the dosage since I don't take it consistently.

[Footballstar]

We are now 0-4 and we are entering all of our league games and the first 4 teams were supposed to be the hardest teams we play. I currently have 4 sacks, 15 tackles (including sacks), 6 TFL's (including sacks). On Offense I have 2 pancake blocks, 5 receptions for about 35-45 yards.