JamieQB8's Training Journal - Preparing to Play D3 Football

[JamieQB8]

Preseason scrimmage tomorrow

Todays Workout:

Active Recovery

Bike and Tempo Runs
• 20 minutes of Bike
• Tempo Runs on Grass x 1 set x 10 reps x 70 meters

pilates for 30 mins

[JamieQB8]

Morning Warm Up
5 min of Jump Rope
500 reps of Abs




PM Workout:

Warm Up:

Run to gym + Hip mobility, bw squats, shoulder series 1

Squat jumps with 12kg KB
x 5
x 5
x 5
x 5
x 5

Plyo Press ups
x 5
x 5
x 5
x 5
x 5


Squats
90kg x 5
110kg x 5
110kg x 5
110kg x 5
110kg x 5

Flat Bench Press
80kg x 12
80kg x 10
80kg x 10
80kg x 8

Hammer Strength Row
100kg x 10
90kg x 10
90kg x 10
90kg x 10

Back Raises with 24kg KB slow eccentric
x 12
x 12
x 12
x 12

DB Curls
14kg x 12
14kg x 12
14kg x 12
14kg x 15

[JamieQB8]

Morning Warm up
5 min of jump rope
500 reps of abs


PM workout
Tempo Runs
2 sets of 10 x 80meters

Shoulder Mobility

[NJLife]

how is it going? have you measured your 40 lately or bodyfat? vertical? are you throwing any? learning how to read defenses?

[JamieQB8]

Morning Warm up
4min jump rope
400 reps of Abs


Been home for this week, Found an old school gym with a few weights so Did what I could

General Warm up + Hip moblity

Various Med Ball Throws with 3kg Ball around 20 in total

KB jumps with 16kg
x 5
x 5
x 5
x 5

Plyo Press ups
x 5
x 5
x 5
x 5

Shoulder Series x 3
FP 45kg x 12

Cable Ext Rotations 5kg x 12



Squat
90kg x 5
110kg x 5

Bulgarian Split Squat
60kg x 5
60kg x 5
60kg x 5

Low Incline DB press with Fat Gripz
30kg x 12
28kg x 12
28kg x 12
28kg x 12

Barbell row slow ecctrenic
60kg x 12
60kg x 12
60kg x 12
60kg x 12

Good Mornings
60kg x 12
60kg x 12
60kg x 12
60kg x 12

Dumbell Curls with Fat Gripz
15kg x 12
15kg x 12
15kg x 12
15kg x 14

[JamieQB8]

Morning Warm Up
4min jump rope
500 reps of abs

Played soccer and Basketball today so used that as my tempo work

2 Hours of Football Practice with my old home club in the PM


06/04/12

Good friday so no gyms we're open

Decided to take the day off and spend it with the family

Golf 18 holes with my dad in the morning, finished with a 90 on my home course(par 72) Could easily get to a single digit handicap if I could putt haha

[JamieQB8]

how is it going? have you measured your 40 lately or bodyfat? vertical? are you throwing any? learning how to read defenses?

Hi,

Yeah its going good right now thanks.

The club season starts next sunday so focusing on being 100% healthy for the first game, Going to cut down on the lifting volume/cut out sprints and focus more on field work, Med ball work and throwing.

We havn't done any testing in a while, From all the sprint work I've done in the off season I feel around 0.1 or even 0.2 faster but we'll see ha, If i had to guess I would say my vert is now around 20+ inches

I get my bodyfat value from my scales so Im not sure on the accuracy but I'll post that along with my weight this sunday morning.

I'll be throwing almost daily just to keep loose, get the timing and playbook down ready for the first game. Trying to watch as much film as I can.



Im also going to an FBU camp in scotland 20th april - 22nd april

[JamieQB8]

Morning Weight: 193 3/4 lbs
BF%(scales): 15.9

Let my diet go completely while I was at home for the week, will eat clean again this week and should start to decrease my BF%

Team Practice in a couple of hours, will update later today

[Raxcoe]

Hey man good luck I am preparing for football as well as I become a freshmen next year.. Hoping to play safety, inside linebacker, or outside. How many yards can you throw just curious?

[JamieQB8]

Hey man good luck I am preparing for football as well as I become a freshmen next year.. Hoping to play safety, inside linebacker, or outside. How many yards can you throw just curious?

Thanks bro, good luck with your freshman season.

around 50 yards straight, or 40 yards to each sideline. I'll test my arm again after practice this wednesday ha

[JamieQB8]

I was paying a performance coach to create and manage my program for me, but I can no longer afford it

Im in the process of creating my own training program(just finished reading SuperTraining, will need to read a few more times and take some notes to fully understand it)

Until I create my program im just going to use WS4SB3 slightly modified

Max effort lower body today

Warm up:
Jump rope

Shoulder series 1

BW glute ham raises, Hip mobility

Workout:

Dumbell jumps
14kg x 5
14kg x 5
14kg x 5
14kg x 5

Squat(worked upto around 90%)
60kg x 5
100kg x 5
110kg x 5
120kg x 5
130kg x 5
140kg x 5(felt good and hit just below parallel on each rep)

BSS with DB's + added ROM
10kg x 12
12kg x 12
14kg x 12

Back Hypers
35kg x 12
40kg x 12
45kg x 12

Abs:
Hanging Leg raises x 20

Ground based circuit x 2
sprinters x 16
v ups x 15
toe touches x 15
hip thrusts x 15

post workout:
Contrast Shower, few lengths of the pool.

[JamieQB8]

Rep upper body

Warm up
Press ups, shoulder mobility

Repetition Exercise

DB bench press on Swiss ball (Fat Gripz)
28kg x 15
30kg x 12
32.5kg x 12
32.5kg x 12(felt easy will up the weight next time)

Vertical pulling / Rear delt superset

Group 1

Chin Ups
x 8
x 8
x 8
x 8

Group 2

Face Pulls
45kg x 12
50kg x 12
50kg x 12
45kg x 10

Medial delts –

DB lateral raises(Fat Gripz)
25lbs x 12
25lbs x 12
25lbs x 10
20lbs x 12

Traps / Arms superset

Group 1

Barbell shrugs
130kg x 12
140kg x 12
140kg x 12
140kg x 15

Group 2

Hammer curls
14kg x 10
14kg x 10
14kg x 10
14kg x 10

Grip / Forearms –

Farmers walk two lengths of gym(Dumbells)

45kg x 2
35kg(Fat Gripz) x 2
35kg(Fat Gripz) x 2

[JamieQB8]

Active Recovery

tempo style bike(around 12 miles total during the day)

streching and 500 reps of abs


Evening practice
hour of film
30 mins of high rep offence against air- First game of the season this sunday


@raxcoe hit a guy standing on the endzone line from the 50, so give myself a 50 yardish arm

[Raxcoe]

Thats pretty good brah! Do you have any goals for how many yards you can throw?

[thenewguy23]

Very nice thread man, what was the process like for you when you got a scholarship in the states, did you send over your a level scores or did you have to take some sort of test? Really interested

[JamieQB8]

Thats pretty good brah! Do you have any goals for how many yards you can throw?

Thanks.. I don't worry about it too much bro, aslong as I can be accurate and deliver the ball quickly on every route.

But I do notice the more I lift and throw my throwing distance just increases naturally

[JamieQB8]

Very nice thread man, what was the process like for you when you got a scholarship in the states, did you send over your a level scores or did you have to take some sort of test? Really interested

Thanks man, our coach took care of most of it

After we put together our highlights he sent it off to a few D3 schools

We had to take the SAT(if you don't know its basically a english and maths test between gcse and A level standard) I got a 1600 out of a possible 2400

We then had a video interview via skype with the offensive cordinator(and head of recuitment) and gave the coach our a level/btec results and he offered us an academic scholarship based on that.

Then simply had to send proof of ID and all academic results via fax etc..

We're in the process of finding out the exact cost now.

[JamieQB8]

Dynamic Lower body day WS4SB3

Still researching and studying program design. The more you study the more aspects you find out about the design and the more confused you get haha. The main thing I will be doing so far is introducing med ball throws in ws4sb3 with tempo runs one day a week. Also core 3-5x per week bodyweight work + weighted core.(I will decrease the intensity on max effort days keeping everything 90% or lower unless I feel really good)

Warm up:
3 min treadmill
band walks, hip mobility
GPP


Workout:

Jump training

Box jumps(The box was around the height of my waist)

8 sets of 3 reps



Unilateral exercise (w/ added ROM)

Bulgarian split squats, front leg elevated (barbell)

40kg x 8
40kg x 8
40kg x 8


Hip extension exercise:

45-degree hyperextensions
40kg x 8
48kg x 8
48kg x 12

Weighted Abdominals:

Spread-eagle sit-ups (holding DB over chest)
20kg x 12
20kg x 12
20kg x 12
20kg x 12



Added bonus:
Just got back from a poker night and cashed in for £20

[thenewguy23]

Thanks man, our coach took care of most of it

After we put together our highlights he sent it off to a few D3 schools

We had to take the SAT(if you don't know its basically a english and maths test between gcse and A level standard) I got a 1600 out of a possible 2400

We then had a video interview via skype with the offensive cordinator(and head of recuitment) and gave the coach our a level/btec results and he offered us an academic scholarship based on that.

Then simply had to send proof of ID and all academic results via fax etc..

We're in the process of finding out the exact cost now.

Oh cool man, subbed

[JamieQB8]

Thanks for the support bro.

Warm Up

Push ups
GPP
Shoulder series 1(facepulls, ext rotations cable + dumbell and BPA's)


Workout:

A. Bench Press(Kept it at 90%, low volume)
60kg x 5
80kg x 5
90kg x 5
100kg x 3
100kg x 3


B. Incline DB Bench(2 sets of max reps) with Fat Gripz
27.5kg x 17
27.5kg x 14

C. Horizontal pulling / Rear delt superset

DB rows(slow tempo)
30kg x 8
35kg x 8
35kg x 8
35kg x 8

Rear Delt Flyes
10kg x 12
10kg x 12
10kg x 12
10kg x 12

D.Traps
Barbell Shrugs(kept the weight low to keep pressure off the spine)
110kg x 12
110kg x 12
110kg x 12

E.Biceps
Incline DB Curls
10kg x 12
10kg x 12
10kg x 12
10kg x 12
Finally did these right after watching this video-Strech and Contract bro


Warm Down
Sauna contrast with cold shower x 2

10 lengths of the pool + streching

[JamieQB8]

Game day

Didn't update yesterday as it was pretty much complete rest.

First game of the season today and won 35-6

had a contrast shower and will do some streching tonight to get rid of some of the soreness haha.

Forgot to do weight/bf% this weekend, will post tomorrow morning.

I'll try and get some pics up from the game today

[JamieQB8]

Morning Weight
193 3/4 lbs
BF: 15.9%(scales)

morning cardio + abs: Played pick up basketball followed by around 400 reps of abs

Main Workout:


Warm-Up
2.5 mile cycle to the gym
ground based mobility, standing hip moblity
Easy streching

GPP

Squat thrust x 25
large mountain climbers x 15 each
Alternating Side Planks x 15 each
4kg dumbbell wood chops to knee x 12 each
90 degree hanging leg raises x 10

Shoulder Series x 1
Facepulls x 12
cable ext rotations x 12
dumbbell ext rotations x 20
BPA'S x 20

Main-Workout

Squat:
During my warm up sets my patella tendonitis flared up, probably from the game yesterday so I scraped the squats(would of been around 6 sets of 3 at 80%)

Bench Press:
80kg x 10
80kg x 10
80kg x 10
80kg x 10

Barbell Rows(slow tempo)
60kg x 12
60kg x 12
60kg x 12
60kg x 12

Back Extensions(my legs are shot from yesterdays game so dropped the weight)
35kg x 10
35kg x 10
35kg x 10
35kg x 10

Hammer Curls(slow tempo)
14kg x 8
14kg x 8
14kg x 8
14kg x 8


Notes:
Going back to a 3 day a week full body each day M W F with tempo runs on Tues + Thurs
with abs 3-5 days a week

Going to an FBU camp in scotland this weekend Friday till Sunday
Flying out early friday morning so won't be able to hit the gym, will up the volume on wednesday and probably rest/ do some light bodyweight on friday getting ready for the camp

[JamieQB8]

Some photo's from the game




Kinda hit him a little late....

[JamieQB8]

Sorry havn't been able to update been busy with exams last week and FBU this weekend

Number 27 in the group photo(front row slightly to the right)



Todays Workout:
Felt tired from the weekend and lack of sleep

General Warm up and GPP


Shoulder Series x 2
Facepulls x 12 @ 26kg
cable ext rotations x 16 @ 3.75kg
Dumbbell ext rotations x 20 @ 6kg
BPA's x 20 Black

Jump Squats with Dumbbell
10kg x 5
10kg x 3
10kg x 3
10kg x 3
10kg x 3

Plyo Press Ups
x 3
x 3
x 3
x 3
x 3

DB Bench(Felt weak today)
32.5kg x 10
32.5kg x 8
32.5kg x 8
32.5kg x 6

Squats
while warming up my hips and knees felt sore(tendons) from the weekend so I scrapped these

Chins
x 10
x 8
x 8
x 7

back extensions
30kg x 12
40kg x 12
40kg x 12

hammer curls
14kg x 10
14kg x 8
10kg x 12(slow eccentric)
10kg x 12(slow eccentric)

Tricep pulldowns
26kg x 10
26kg x 10
26kg x 10

rice bucket
x 1min
x 1min
x 1min

[thenewguy23]

Damn I never knew football was this big in the UK I've got a team close to me but they start from U16s so I might have to check that out, when did u start playing football?

[JamieQB8]

Damn I never knew football was this big in the UK I've got a team close to me but they start from U16s so I might have to check that out, when did u start playing football?

Yeah go for it, whats the name of the team?

I started when I was 15/16, I played Rugby alot before that

Todays Workout:

General Warm Up and GPP

Shoulder Series 1 x 1

Squats
100kg x 5
100kg x 5
100kg x 5
80kg x 5 pause squat
80kg x 5 pause squat

Low incline bench
32.5kg x 9
32.5kg x 8
32.5kg x 8

Chin Ups
x 6
x 6
x 6
x 6
x 6

Back Extensions
30kg x 12
30kg x 12
30kg x 12

BB Bicep Curls
30kg x 10
30kg x 10
30kg x 10





PM training session
30 min SAQ and core session
1 hour and 30 mins of football practice

[thenewguy23]

Kent Exiles and I just found out I can play for them, I might try out when I'm 15 or 16, focusing on rugby at the moment and I looked at your teams site, one of the players got a full scholarship to Boise state, I never even knew that was possible I'm definitely gonna try American football next year

[JamieQB8]

Kent Exiles and I just found out I can play for them, I might try out when I'm 15 or 16, focusing on rugby at the moment and I looked at your teams site, one of the players got a full scholarship to Boise state, I never even knew that was possible I'm definitely gonna try American football next year

Cool, I used to play for them before I moved to bristol.

26/04/12

Was meant to be a tempo day, but I was feeling Ill, still not 100% now

ended up playing touch football for a couple of hours

27/04/12

Football practice:
1 hour of passing 7 on 7 + 1 on 1's


Workout

Gen warm up
GPP
Shoulder Series

Bench Press
80kg x 12
80kg x 10
80kg x 8

Pull ups
x 6
x 6
x 6
x 6
x 5
x 5

Back Extensions - slow tempo
30kg x 12
30kg x 12
30kg x 12

Seated Incline DB curls
12kg x 12
12kg x 10
10kg x 12

Sauna + pool for 30 mins

Still not feeling great just a light workout friday to keep loose


Football Game cancelled this weekend

Went out to town fri night, just chilled with friends in town today, will do some streching etc. tonight before bed

Get weight + BF% tomorrow morning

[Raxcoe]

Did you do good at the FBU combine (or camp)? Any coaches give you compliments and what not? And were there any other good qb's? Thanks and good luck brah! Still checking in here all the time.

[JamieQB8]

Did you do good at the FBU combine (or camp)? Any coaches give you compliments and what not? And were there any other good qb's? Thanks and good luck brah! Still checking in here all the time.

Yeah, I was in the top 3 QB's and was in consideration for being picked for the All Europe team(a 21 year old qb got the spot).There was a couple of a real good qbs.
The coach said I showed good strength, speed and movement etc. good arm strength, strong competitor. He said I Needed to work on passing mechanics and footwork.

Going to focus alot more on skill work/footwork and drop the lifting volume

Thanks for dropping in bro, good luck with your goals



Evening Weight:
194lbs

Working on my goals tonight, Will post them up later If i get them done