Recently I made a post about picking a lifting program and you guys recommended Bill Starr 5x5. So far so good although I'm a little concerned about there being only 3 lifts a day but that's another topic. Basically I want to put in the work but I just flat out don't know what to do. I've been jogging after lifts and working my core with crunches six inches etc. but all said and done I've been done lifting in only like 30 minutes and on my way home after 1 to 1.5 hours. I don't feel like I'm doing enough. I'm currently a sophomore in high school so I'd like to work real hard this off season and have a good junior year. I'm a wr/rb/cb I weigh 140 lbs I'm 5'5 I bench 145 squat 2 plates semi-easily (never tried my max squat) and clean 115 to 125 for 5x5. My 40 was timed perhaps inaccurately at 4.8 but I do play pretty fast so I'm not sure. I do parisi speed school in spring. I've been thinking of doing plyos but I'm not sure where I'd find a program.
(Sorry for the lack of commas by the way my comma key is broken)
12-04-2012, 10:20 PM #1
Stuff I should be doing for football?
12-04-2012, 10:33 PM #2
There are several things to address...
1. Stop jogging for football. It literally does no good. That is training a different energy system, which isn't needed for football. Jogging is aerobic and football is heavily alactic. Joe Defranco wrote a conditioning article a while back.
2. For your program, I'd suggest either a 5x5 routine, westside for skinny bastards 3, Elliott Hulse strength/size template, or I can give you my current lifting routine. Just say the word and I'll post. You need to have some plyometrics in there as well as some dynamic stretching. Very important.
3. For core work, I like roll outs, russian twists, planks, side planks, and hanging leg raises.
4. You need to be eating a lot to keep the weight on and you might even need to gain some.
5. Don't do 5x5 cleans. You will see better results from doing lower reps on explosive lifts.
To get faster, you need to increase strength and rate of force development. Going heavy and progressing on the compounds is the key to strength. For RFD, you need to be doing explosive exercises like jumps, throws, med ball slams, olympic lifts, tire flips, anything that requires an explosion. I don't use olympic lifts very often because it can be difficult to master the form. Jumping, tire flipping, and med ball throws/slams are perfect. Easy to grasp the form yet extremely effective. You will also find that, you guessed it, sprinting will make you faster. Flat unresisted and also do some resisted sprints like hills, prowler, or sled.
Start working on agility as well. Cone drills and ladders are my favorites.
Lastly, work on footwork and technique. Hope this helps!This post is Natypes approved.
Christ is my Savior
12-05-2012, 04:38 PM #3
For lifting I'm currently following Bill Starr's 5x5 pretty closely, including the 5x5 clean part. Would it be better for me to do like 3x3? When I 5x5, I use 35's on each side at the moment (was higher before football season), but when I 3x3 I use 45's or maybe a little more. I would appreciate if you could post your custom program so I'd have a little bit better of an idea of what you're recommending.
I know I need plyometrics but I don't really know what I'm doing. That applies to everything else, too, I really have no clue what I'm doing. If you could direct me where to look for a plyo routine, I'd appreciate it.
12-05-2012, 08:59 PM #4
- Join Date: May 2009
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12-05-2012, 10:29 PM #5
For simplicity, you should probably just stick with the ramped 5x5 cleans. If you want to, switch to like 6x2 or 5x3. Ramped as well.
Here's my routine:
2 workouts done on mon wed fri ABA BAB
Box squat 3x3
DB shoulder press 3x8
Horizontal pull (row) 5x6-12
Posterior chain 3x5-10
Core 3 sets
Push press 4x3
DB bench or weighted push ups 3x8/3x8-20 (for Rep Effort push ups)
Chin/pull up 3x6-12
Unilateral leg exercise 3x5
Rear delt 3x8
Core 3 sets
I add in bicep, tricep, grip, and other work when I need to work on a weak link.
Tues/thur is when I do plyo, agility, and conditioning. Plyo includes various jumps, med ball throws/slams, clap push ups, sandbag throws over shoulder, band punches, etc.
For plyometrics, keep the reps low. I never go above 5. The key is to go as hard as possible, being fatigued keeps you from doing that. There is no best form of plyo... They will all make you more explosive. I would say the money exercises are jumps and throws.
Hope this helpsThis post is Natypes approved.
Christ is my Savior
12-06-2012, 02:21 PM #6
I found this for a plyo workout and it seems like it matches what you say:
My school does the Bigger Faster Stronger lifting program in the summer so maybe it corresponds with that. Anyway, thanks for all of the help so far, I really appreciate it.
12-06-2012, 07:54 PM #7
12-06-2012, 08:08 PM #8
- Join Date: Sep 2012
- Location: Michigan, United States
- Age: 54
- Posts: 2,202
- Rep Power: 2367
as soon as football was over my son started training for track. he throws shot and disc and does the 4 x 100 relays. as an OL he is fast. he runs a 4:7 40 and has to keep fit by running. this year I expect him to set some records for his sophomore year. he was 6" short of making states last year in shot put. he is already throwing 7' past that.Yetti
Farmers Walks for distance.
44lb kettle bell work out, 1 set is 1 each of suit case carry right side, then left side, then 1 handed waiter walk(over head carry)each side up and down the hill.
the key is finding a mild hill 4-6% grade approx 300 feet each way. 2 trips up and back = 1 set x 4. Goal for August was 65lb waiter walks. never made it due to injury. I did manage to work my way to the 53lb'r for 4 sets before my hip acted up.
12-06-2012, 09:33 PM #9
12-06-2012, 09:34 PM #10
At the moment, indoor track is practicing outdoors and using the football field, but once the field is open (as winter gets colder) I'm going to start my sprints. Does a warm-up dynamic stretch, 400m jog, then 10x10m, 8x40m, and 2x100m sound good?
By the way, I really appreciate all of the help so far. I'll get my sprints in 2-3 times a week, plyos 4-6 times, and of course my lift 3 times. Lots of good info in this thread.
Last edited by BleedGreen20; 12-06-2012 at 09:40 PM.
12-07-2012, 07:24 PM #11
I'll check out BFS when I have the chance. On a phone right now and I can't view it.This post is Natypes approved.
Christ is my Savior
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