Summer of Football Training

[npetrov81]

About me
Rising sophomore
Defensive end
Playing Football and Hockey
Started being serious about sports 6 month ago

Current Stats
Age 15, Weight 197lbs
Bench 225lb
Squat 330lb
Deadlift 350lb

Workout Plan
I lift at my school 4 days a week
Will be joining Anytime Fitness this month
Starting a Wendler`s 5/3/1 program
I am my own coach 95% of the time


June 7th, 2015
Lunges with 15lb dumbells x20
Push Ups with feet elevated x15
Pull Ups x5
Calf Raise x20
Push Ups with feet elevated x15
Dips x10
Pull Ups x5
Mountain Climbers x20
Squats x2
Pull Ups x10
Plank 2x30sec

WENT TO THE POOL
25yd swims
Rest is walking back

THROW AROUND SOME BALL
Ran routes uphill
Probably about 200m total
Ran 5 40yd dashes

[npetrov81]

FEEL FREE TO COMMENT SUGGESTIONS, OPINIONS, ETC.

June 8th, 2015
Took a finance exam today
Got hungry and randomly ate 9 100 calorie granola bars
Obviously not happy about that
Still no access to gym so today`s workout with a pair of 15lb dumbbells

So this is what I did with a pair of 15lb dumbbells and also had my Elevation Training Mask on
3 ROUNDS OF
Floor Press x20
1-Arm Bent over row x15 each side
Get Up Sit up x5 each
Renegade Row x10 each
Goblet Squat x15
Dips x5
1-Arm Military Press x15 each
1-Legged Deadlift x10 each
Pull Ups x5
Arm Circle Wide x5

10 MIN BREAK

5 MIN RUN AT 8MPH WITH 20LB WEIGHTED VEST(NO MASK ON)

3 HOUR BREAK OR SO

15LB Dumbbells used
NOT FOR SPEED BUT FOR QUALITY
Floor Press x40
Curls x20 each
One Armed Bent Over Row x30 each
Close Grip DB Press x40
One Armed Upright Row x30 each
Seated One Legged Calf Raise x50 each
Front DB Raise x20 each
Shrugs x70
Finger Curls x10 each
Curls x35 each
Close Grip DB Press x70
Floor Press x40
Shrugs x70

[npetrov81]

June 9th,2015
REST DAY

TODAY AND TOMORROW: taking a break from workouts since Thursday my summer program starts plus have intense week of hockey ahead:
Hockey Schedule:
Wednesday Practice 7:50-8:50
Thursday Practices 5:40-640 and 6:50-7:50(2 different teams I`m on both, one is tourney other one is regular)
Friday Game 1 9:45-11:00PM
Saturday Game 2 2:30-4:00PM Game 3 9:30-10:45PM
Sunday Game 4 2:00-3:30PM

[ByronKelly]

Current Stats
Age 15, Weight 197lbs
Bench 225lb
Squat 330lb
Deadlift 350lb

Impressive numbers for a 15yo kid. You must have been weight training for some time now?

[npetrov81]

Current Stats
Age 15, Weight 197lbs
Bench 225lb
Squat 330lb
Deadlift 350lb

Impressive numbers for a 15yo kid. You must have been weight training for some time now?

Actually soon to be 1 year, but serious training maybe 4-6 month. I guess I`m just kind of meant for this, people say. They call me Russian Bear since I`m Russian and a beast. But until about June 2014 i was a little, chubby kid. Weightlifting and sports changed my life.

[ByronKelly]

im not saying i dont believe you but...got any videos of your lifts?

[npetrov81]

im not saying i dont believe you but...got any videos of your lifts?

I actually do not, but since no one believes me(obviously its not easy to squat 330 at 15) I will make sure to record some stuff next time I do any high weight.

[npetrov81]

June 10th, 2015
REST DAY

Took 2 days off since tomorrow kicking off my personal summer program.
Can`t wait... Waking up at 6AM on first day of summer.
But had some hockey tonight(practice) so got some conditioning in.

[npetrov81]

June 11th, 2015

So I bought this thing from Per4m sports called Leg Power Tube.
www.per4msports.com
Really great training aid, did different drills with it for about 30 min this morning, definitely can feel leg soreness right now, especially helps develop your hipflexer.

Right after: JUMP ROPE
25 A-run
25 Jump
25 A-run
25 Double Under
25 A-run
25 One legged jumps (left)
25 A-run
25 one legged jumps (right)
25 A-run

15 MIN Break

10 Min AMRAP (stopped at 7 because of back pain) with Weight Vest and Elevation Mask
5 Push Ups
5 Pull Ups
5 Dips
5 Chin Ups
20 Goblet Squats

RIGHT AFTER

400m Run

This was all done at about 9 AM.
Than at 6 I had 2 hours of hockey practice. So got some extra conditioning in.

[npetrov81]

June 12th, 2015

Didn't have much time today to workout today. But played some intense hockey tonight, 1st game of the tournament, we lost 2-3.

[npetrov81]

July 13th, 2015

Friend asked me to work him out today a bit so we worked on some stuff that he needs.
NOT in order
Curls 2x10 each
Tricep Pulldown 3x15 each
Incline DB Press 3x10
Pull Ups 3x5
Chin Ups 3x5
DB Shrugs 2x15
Med Ball Drops while Flutter Kicking 2x20 drops
Lateral Raises 3x10
Push Up Ladder start at 1 push up go up to 10 and down

Also had 2 games that day lost one, but won the game vs number 1 team so will be playing them again in the finals.

[npetrov81]

June 14th, 2015

Did`t workout since we had finals for our tournament and ended up winning 5-1!
Tomorrow starts my summer football workouts for football so pretty hype for that, but I will workout again early in the morning at around 6:30AM all week since football starts only at 4:30PM.

[npetrov81]

June 15th, 2015

Had second thoughts about working out this morning since wanted to do my best at football workouts, but was pretty pissed after.
Bench 3x5
Front Squat 3x5
Weighted Dips 3x8
Incline DB Press 3x12
Skull Crushers 3x8
Lateral Raises 2x10

We went to the field and did some agility stuff and had our usual practice.

[npetrov81]

June 16th, 2015

So I decided that I am in need of incorporating some core stuff in to my workouts because it is big part of everything and helps a lot in every lift.
CORE WORKOUT
Plank 5x90sec
Russian Twist 3x20each
L-hang 4xmax
Knees to elbows 3x15
Side Plank 30-15-30sec each

Than I did the actual workout:
3 Rounds
800m run
50 air squats
Took me 18:23min so i need to work on some endurance stuff also.

Missed my football practice tonight since had to go to hockey practice.

[npetrov81]

June 17th, 2015

Ab/Core Workout:
FOR TIME
50 Crunches
15 Push Ups
1 min Plank
30 sec Side Plank
15 Push Ups
1 min Plank
30 sec Side Plank
50 Crunches
1 min Raised Plank
50 Crunches
Got all done in 10:53.

About 30 min break and did the next workout.
FOR TIME:
10 Rounds of
10 Push Ups
10 Sit Ups
10 Squats
Got 10:17.

All this was done probably around 11 AM or so.
Football Workout at 4:30.
Wasn`t even hard from the weight, but because of the amount of people in 1 room temperature was insane.

Lift:
SUPERSET #1
Bench
Set of 5 at 55%
Set of 5 at 65%
Set of 5 at 70%
Set of 5 at 75%
Set of 5 at 80%

Box Jumps 5x30

SUPERSET #2
Military Press 3x8
Wall Sits with 35LB at 30, 45, 60sec

SEPERSET #3
Dips 4x8
Pull Ups AYC

SUPERSET #4
Close Grip Bench 3x8
TVM 3x8 each way

Had the practice itself and than did upper body at the end, person holds your feet and you hand walk 100 yards, 5 push ups every 5 yards.

[npetrov81]

June 18th, 2015

So I found a warm up online that I will be using from now on.
Warm Up:
400m Run
Pass Throughs x10
Hip Swings x10
Good Mornings x10
150 Single/50 Double Unders
5 Burpees
5 Pull-Ups

Core Workout:
3 Rounds of
1 min Mountain Climbers
40 Bicycles
15 Reverse Crunches

30 min break or so than:
100 Air Squats for time
Got 3:30 legs weren`t 100% for sure.

Football we had a lift:
SUPERSET #1
Hang Clean
Set of 5 at 55%
Set of 5 at 65%
Set of 5 at 70%
Set of 5 at 75%
Set of 5 at 80%
Running Man 5x40

SUPERSET #2
BB Bentover Rows 3x8
Stiff Legged Deadlift 3x8

Can`t really remember the rest of the lift.
We played some flag football type game for about 90 minutes or so.

[npetrov81]

June 19th, 2015

Warm Up
Abs:
3 Rounds for Time of
20 Sky Reachers
10 Ab Rollers
15 Hip Raises
20 Crunches
30 Russian Twists
Took me 11:25.

The actual workout:
Was going for 5 rounds, but legs were not 100% so only did 3.
200m Sprint
10 Squats
10 Push Ups
Took me 7:30, some serious fatigue.... will be taking sunday as an active rest day.

[npetrov81]

June 20th, 2015

Finally got a bench for myself, not the best one, biggest load is about 155lb but will do.
So went to the pool this morning and did some interval swimming.
Got a bench at around 3 o`clock so played around with it for about an hour or so.
Did an actual workout later:
Bench
5 Rounds
Set of 5 light
Set of 5 medium
Set of 5 heavy
At the end of each round 50 single unders.

[npetrov81]

June 21st, 2015

Warm Up

Core Workout:
3 Rounds of
Plank 1 min
Knee Raises x15
Plank to Push Up x10
Ab Roller x10
Hanging Knee Raise x15

Main:
5 Rounds of 200m Run
15 Push Ups
(FROM ROUND 2 DO 5 POWER CLEAN MILITARY PRESSES BETWEEN EACH EXERCISE)

Extras:
Superset of 5x5
Bent-over Row
Deficit Deadlifts

Superset of
Incline Bench 3x5
Single-Unders 3x50

Right now im trying to figure out my nutrition plan because that part holds me back pretty badly.

[npetrov81]

June 22nd, 2015

Had football early in the morning, the practice, circuit of different drills, abs, lift.

Went home did:
3 Rounds of
Deadlift x5
Push Ups x10
200m Sprint

Incline 3x5
OHS 2x8
Back Squat 1x30

Just felt like doing some high rep back squatting.

[yardweight]

Good luck, kid. Effort is between you and you. Watch how many people train hard and practice to work on their game.

[npetrov81]

Good luck, kid. Effort is between you and you. Watch how many people train hard and practice to work on their game.

Thanks

[npetrov81]

June 23rd, 2015

Missed football practice, had to watch my sis.

Warm Up

Core:
Decline Sit Ups 4x12
Hanging Knee Raise 4x12
Bench Crunch 4x12
L-Sit 2xmax time
Ab Roller 1x5

Main:
20 Min AMRAP 75LB Bar
Military Press x10
Power Clean x10
Bent-over Row x10
Deadlifts x10
Back Squat x10
From Round 3 50 singles after Back Squat

Bench 1x25 @40% of 1RM

10 Pull Ups
15 Push Ups
10 Chin Ups
15 Push Ups
10 Wide Grip Pull Ups
15 Push Ups

Agility cone drills:
5-10-5 x10
3 Cone Drill twice each way

Also had a little swim later.

[npetrov81]

June 24th, 2015

Had football, lifted, practiced, did stadium runs.

Warm Up

Main:
5 Rounds of
Military Press x5
Push Ups x10
Pull Ups x10
(MY SHOULDERS DIED AT ROUND 2)

Accessory work:
Bench(MAX IS 225LB, ALL VERY WIDE GRIP):
85x10
115x5, x20
125x5, x15
135x5, x10
145x5, x10
155, 5x5

Curls
85x5, x10
95x5, x5

Tricep Extension:
55x5
75x5

Endurance work:
(DECIDED I WILL DO THIS ON NON HOCKEY DAYS)
3 Rounds of
500, 300, 200m
30 sec rest between reps
3 min between rounds

[npetrov81]

June 25th, 2015

Had more of a technique day by doing different drills on a speed ladder.

Warm Up

Ladder

Decline Bench
85x5
115x8
135x8

Ben Over Row
115x5
135x10
135x10

Abs
Barely anything
Plank x60 sec
Crunches x20

Really light day.

[npetrov81]

June 26th, 2015

Injured left trap so rest day.

Active rest day

Cardio
3 Round of
600, 400, 200m
3 min b/t reps
5 min b/t sets

Last round barely did any rest NHL Draft was starting so had to hurry up.

[npetrov81]

June 28th, 2015

Warm Up

Abs:
Plank Workout
Basic Plank 1 min
Elbow Plank 30 sec
Leg Raised Plank 30 sec each leg
One Side Plank 30 sec each side
Basic Plank 30 sec
Elbow Plank 1 min

Lately been working with jump rope a lot trying to figure out double unders pr is 4 in a row,

Endurance:
3x800m 45 sec between
3x400m 30 sec between
3x200m 15 sec between
3 min between each set

[npetrov81]

June 28th, 2015

Warm Up

Abs:
Knee Crunches x30
Leg Raises x20
Flutter Kicks x30
Plank x60 sec
Cross Crunch x15 each
Bicycles x20
Heel Touch x15 each
Superman x20

Main:
21-15-9
Pull Ups
Air Squats
Push Ups
6:08
Pull Ups sucked

Accessory:
Kind of Superset of
Bench 2x8
Curls 1x6
Lateral Pulls 1x6
85, 105, 115lb

Endurance:
Hockey

Again, worked a lot on double unders.

[npetrov81]

June 30th, 2015

Warm Up

Abs:
2 Rounds of
Ab Roller x15
Weighted Crunch x25
L-sit xmax
R-twist x15 each
6 inches xmax

Main:
3 Rounds of
Pull Ups x10
Dips x10
Chin Ups x10
Push Ups x10
after 3 rounds
100 Air Squats with 20lb vest
Time: 14:15

Accessory:
Jump Rope 15 min
30 sec on 30 sec off
A-run
Right leg only
Left leg only
Single unders
Kickouts

Later did some more no equipment work:
3 Rounds
50 Jumping Jacks
5 Push Ups
50 High Knees
7 Burpees
50 Crunches
15 Squats
5 Push Ups
15 Squats
50 Jumping Jacks
1 min Wall Sit
50 High Knees
1 min Plank
1 min rest
Time 24:33 including 2 1 min rests.

Right after that went and did jump rope for about 10 min straight.

[npetrov81]

June 30th, 2015

Early morning swim

Warm Up

Main:
30 min EMOM
5 Pull Ups
10 Push Ups
15 Air Squats

Jump Rope Single Unders
Add 10 every minute
1=10, 2=20...so on

Later had hockey for more endurance.