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

[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.