The Football Faq!((PLEASE READ BEFORE STARTING A THREAD ABOUT FOOTBALL Q's))

**TwiceTheSpeed** · 03-18-2010, 10:32 AM

Originally Posted by cmcneilly

Ok I completely understand overtraining and definitely dont want that to happen... Ill give this workout a go for a while and see how it works out!

Any info or examples of a daily diet would help out alot! As of now all I really do is eat a big breakfast and drink protein after workouts and at bedtime..

You don't eat any other meals? lol...

I would suggest 6 meals... or 3 meals 3 snacks...whatever you want to call it...eat 6 times.

some foods you should be eating:

berries
almonds
egg whites
Veggies
Fruit
Tuna
Chicken
Other fish
Steak
Brown Rice

Make sure you eat carbs before and after you workout...gives you energy to burn...and after will restore glycogen levels.

**cmcneilly** · 03-18-2010, 10:48 AM

Originally Posted by TwiceTheSpeed

You don't eat any other meals? lol...

I would suggest 6 meals... or 3 meals 3 snacks...whatever you want to call it...eat 6 times.

some foods you should be eating:

berries
almonds
egg whites
Veggies
Fruit
Tuna
Chicken
Other fish
Steak
Brown Rice

Make sure you eat carbs before and after you workout...gives you energy to burn...and after will restore glycogen levels.

Haha yea I eat throughout the day just not nutritional or consistant.. Thanks for all the help and input! I'll defininetly use all the info!

**Pr3y** · 03-18-2010, 02:30 PM

Originally Posted by TwiceTheSpeed

I'd suggest that you a) practice your 100m, shotput, discuss as much as you can...

For your hundred do gradual sprints (build up sprints) where you slowly build up speed throughout the exercise (by the end you should be at top speed)

As far as jumps go...have you done plyos before? What is your experience with them?

Weights:
power cleans
hang cleans
squats
RDLs
Snatches

All very good for your events.

If you have any examples of gradual sprints it'd be appreciated. I have not done plyos, I am doing some jumping but just trying to increase my vert basically, nothing planned. For weights I have been doing Power cleans, Squats, DL's in the Texas Method. If you have a routine That incorporates all those exercises I would be grateful, thanks. Anything else for trianing other than gradual sprints and hill sprints you would recommend ?
Oh, and currently should I be aiming for anything weight training wise ? I am consistently going up 5lbs a week in bench, dead, and squat and trying to be as explosive as possible.

**BoyBawang** · 03-18-2010, 03:49 PM

Hey joakman. Is it good to start practicing the Jump Shot even though my set shot is not that perfect yet? cause I watch the NBA and i noticed that Manu Ginobili doesn't do the typical jump shot that most black players do. He shoots as he pushes with his legs compared to getting in the air before releasing.

**joakman** · 03-18-2010, 03:59 PM

Originally Posted by BoyBawang

Hey joakman. Is it good to start practicing the Jump Shot even though my set shot is not that perfect yet? cause I watch the NBA and i noticed that Manu Ginobili doesn't do the typical jump shot that most black players do. He shoots as he pushes with his legs compared to getting in the air before releasing.

I wouldn't try mimicking what the pro's do. Most players shoot different when they are set, on the move, off the dribble, free throw's, mid-range, 3 pt, etc. Paul Pierce for example shoots completely different in almost every manner.

Your set shot will never be perfect; with that said, work on your jump shot at all times. My set shot will vary depending on how well/poor I am shooting. If it is a bad shooting day I will jump very little and rely on my form (sort of like a free throw). You have to find what works for you and work on every aspect of your shot; whether it is off the dribble, catch, off screens, backing down, etc.

**BoyBawang** · 03-18-2010, 04:04 PM

alright thanks. i wanna shoot like shawn marion. i could shoot half court shots all day using his form xD

**joakman** · 03-18-2010, 04:08 PM

Originally Posted by BoyBawang

alright thanks. i wanna shoot like shawn marion. i could shoot half court shots all day using his form xD

1st time I have ever heard that one.

**BoyBawang** · 03-18-2010, 08:23 PM

Hey Twicethespeed, can you help me make a program? Here's my schedule:
Monday: WS4SB3 Max Effort Upper body
Tuesday: Nothing
Wednesday: Full court game practice in school
Thursday: WS4SB3 Dynamic Upper body
Friday: Nothing
Saturday: Travel team practice
Sunday: Travel team game

My options are, I could do plyos on wednesday since the full court practice is in the morning. and i could also do Max effort leg workout on wednesday since that'll be the only day my leg will be well rested. Or I could follow the basic jump training / leg strength routine in WS4SB3. Or do you recommend Rippetoes, then VJB plyos 1x a week?

edit: oh and my squat is 320 x 1 , deadlift is 225 x 6, bench press is 170 x1 and my standing vertical reach is 9 ft 10

thanks

**BreezerD** · 03-18-2010, 08:27 PM

Originally Posted by toad1

who is this guy and how does he keep getting back on the fourms.

thats pish news bout getting droped 1st's to 3rd's tho....why not down to the 2nds.

haha i made it sound worse than it is, i was only playing a 1st grade trial last week, was really only meant to be in 2nds. and i felt like i was out of my depth there. 3rds is where i wanted to play. should be an interesting game though, my team has a really strong backline for 3rds.

**jmd92** · 03-18-2010, 08:32 PM

Hey guys, just posted here to say that I have begun my first year of rugby, and it's a blast so far. Our first real game is in two days, so if you guys have any advice, it would be greatly appreciated.

**gswarrior** · 03-18-2010, 10:53 PM

2 questions.. drills for basketball stamina.. suicides? and I would like to work on taking of on one foot more naturally.. its almost something I have to think about before I do it.

**Bignik92** · 03-19-2010, 01:06 AM

Originally Posted by jmd92

Hey guys, just posted here to say that I have begun my first year of rugby, and it's a blast so far. Our first real game is in two days, so if you guys have any advice, it would be greatly appreciated.

Play hard and dirty and thou shall be feared. Big hits in D, run the angles in attack. In the rucks its your playground annihilatee the opposition, if you dont wwant to give out some punishment be man enough to not recieve some. Make your opposite number fear you. The first hit of the game is the most important...

**joakman** · 03-19-2010, 06:47 AM

Originally Posted by gswarrior

2 questions.. drills for basketball stamina.. suicides? and I would like to work on taking of on one foot more naturally.. its almost something I have to think about before I do it.

For stamina, nothing is better than actually playing in games. Besides that, run for distance. Say you run 6 miles in X minutes, next time you step on the treadmill work on beating that time. Or another option, run for 10 minutes and see how many miles you run; next time run 10 minutes and beat the distance. I recommend lots of core work as well, definitely helps out.

I think the whole one foot/two foot jump is really something that is difficult to change. I have noticed that getting stronger has made it easier for me to go off one leg though. I haven't looked too much into it, but are you talking about going up for lay-ups/dunks or rebounds from the perimeter?

**scott_donald** · 03-19-2010, 11:18 AM

dammit...

i am now refereeing the high school i work ats 2nds versus Glasgow High school seconds tomorrow... never refereed anything except in house stuff!!!

dont even know what to wear!!!!

**balla6** · 03-19-2010, 01:59 PM

What do you think of plyo routines that get changed up every workout????

my entire vert workout is this (obviously not a workout that is etched in stone, its always changing. except I've been sticking to a strength based routine to get stronger.)
*this is just my leg routine, I also do upper body and ab routines and do deadlifts.

Monday - plyos
dynamic warm-up
I usually mix it up every workout and do maybe 5 or 6 exercises so for example
box jumps 3x6
barbell squat jumps (40lbs) 4x4
burnouts 2x50
depth jumps 3x5
step up jumps 2x10

wednesday - plyos
dynamic warm-up
similar to monday but always different
box jumps 4x6
barbell squat jumps (45lbs) 3x6
depth jumps 5x4
barrier jumps 4 sets

Friday - strength training
dynamic warm-up
squats 3x6 (300lbs)
barbell lunges 3x6
calve raises 3x6
reverse calve raises 3x10
Straight leg deadlifts 3x6
step ups 3x6

*I'm gonna start static cool downs next week.
My vertical is currently 40 inches exactly give or take an inch. I'm 5'10 and about 180lbs. On a good day I can dunk from the dotted line and have windmill dunked once before. I always had a natural vertical of 35+.
So basically my idea is to keep my legs guessing and never let them get used to certain workouts.

I'm also gonna switch my strength routine and do maybe 3x10 instead to change up my weight routine a bit.

Do you think this is an effective way of training???? I mean my legs feel more explosive then ever so i guess its working. any tips to maybe improve my routine?? I'm looking to eventually be able to do a 540 dunk, I saw a guy do it on youtube called t-dub whos 5'9 (check it out if you haven't seen it, its amazing). I need another 3-4 inches more on my vertical and hopefully can achieve it in the next 6 months.

**toad1** · 03-19-2010, 03:08 PM

Originally Posted by scott_donald

dammit...

i am now refereeing the high school i work ats 2nds versus Glasgow High school seconds tomorrow... never refereed anything except in house stuff!!!

dont even know what to wear!!!!

you should try refing p3-4 touch its a nightmare. you moving into the refing world. just wear what you'd coach in.

**scott_donald** · 03-19-2010, 03:20 PM

Originally Posted by toad1

you should try refing p3-4 touch its a nightmare. you moving into the refing world. just wear what you'd coach in.

i do primary stuff all the time... this is a one off - why would anyone in their right mind be a ref!!!

**gswarrior** · 03-19-2010, 05:37 PM

Originally Posted by joakman

For stamina, nothing is better than actually playing in games. Besides that, run for distance. Say you run 6 miles in X minutes, next time you step on the treadmill work on beating that time. Or another option, run for 10 minutes and see how many miles you run; next time run 10 minutes and beat the distance. I recommend lots of core work as well, definitely helps out.

I think the whole one foot/two foot jump is really something that is difficult to change. I have noticed that getting stronger has made it easier for me to go off one leg though. I haven't looked too much into it, but are you talking about going up for lay-ups/dunks or rebounds from the perimeter?

thanks..ya im talking about going up for a dunk..did a little research and found that doing power skipping should help.. but your right I think its such a natural thing 1 way or the other.. its just so much easier to get a dunk off if you are a 1 footed jumper (less time for the D to react)

**TwiceTheSpeed** · 03-19-2010, 08:11 PM

http://espn.go.com/espn/page2/index?id=5005390

Im in Hwaii and i get a call saying on was on ESPN lol...Good stuff...Let me know if you saw this on ESPN...

I will answer your ?s later.

**lhprop1** · 03-20-2010, 12:18 AM

Now that I'm drunk again, are there any preditions on the POHMs vs the Frogs?

Personally, I think Jonny's boot and creativity are gone and it's time to hand the reigns over to Toby.

**supermen710** · 03-20-2010, 01:23 AM

Great postings. I hope to read more from you.

**beertank23** · 03-20-2010, 03:23 AM

Frogs, too easy.

**scott_donald** · 03-20-2010, 03:26 AM

France are by far the best team!!!

going out for dinner at 630 so i can go to the pub and watch it... but france will walk it...

unfortunately scotland will get the wooden spoon... Ireland will win...

ANd Wales will win their game...

**RunningStrong** · 03-20-2010, 04:40 AM

Originally Posted by scott_donald

ANd Wales will win their game...

I can't deny there's some chance that this may not happen...

**scott_donald** · 03-20-2010, 06:49 AM

well reffing is not fun... my team won 37-0 but that will be my first and last...

didnt have cards!!!

only remembered a coin in car...

wore far too much clothing!!!

oh well!!!

**scott_donald** · 03-20-2010, 12:04 PM

Scotland!!!!!!!!!

now come on france...

**Shaun_W** · 03-20-2010, 12:13 PM

Excellent win for Scotland! Nae wooden spoon for us!

**Dom_88** · 03-20-2010, 05:05 PM

Saw some of the sharks boys last night out in the town. To say they're ****ing huge is an understatement. Jean Deysel, Bismarck, and Jannie Du Plessis must be part wildebeest and part gorilla. Holy ****.

**beertank23** · 03-20-2010, 05:43 PM

Bismark Du Plessis is my favourite player, very good hooker, i also heard a rumour on a rugby forum he squats 190kg...Does that sound right??

**MDeshawn** · 03-20-2010, 07:27 PM

I am a 17 year old with about 2 years of lifting experience. My problem isn't workout related, but since you are a personal trainer you may be able to help me. I have a vertical in the mid 30s and can jump off of 1 and 2 feet. I have enough jumping ability to dunk with ease, but when I attempt to dunk the ball always bounces out of the goal. At first I thought it was bbecause of how hard I dunk it ( Im a power dunker), but when I softened the dunk I got the same result. I experimented with grabbing the rim after I put the ball in, but it is to soft looking and appears to be a lay up with me touching the rim. Do you have any advice.

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