overtraining?

[Iwillbethe1]

My summer football practice has started and will officially start August 1st. I'm going into my junior year at 215 5'10". Bench press:225 squat: 355 Power clean: 240 Deadlift: 385. I was wondering if i could wake up at about 4:20 a.m. to eat something then get ready to go to the gym at 5 a.m. and do a workout(not from BB.com that is a 4-day/week schedule) and run 1 mile at 8.5 mph speed and then cool down at 5 mph for about 8 minutes. Afterwards, take a whey protein supplement once my workout is done(more than likely i'd be done at 7ish) then go home and eat breakfast. Then, I'd have football practice at 4-8 pm. In this practice we also lift. Would i be over training if i lift in the morning on Mondays, Tuesdays, Thursdays,and Fridays and then lift at practice as well? The reason i haven't tried doing this already is because i fear i may lose weight ( i play oline at 215 lbs; i gained weight and gained some fat along the process due to fearing i would be pushed around at this weight)

I think this wouldn't be over training and my body could handle it but my nutrition is a bit sloppy, as in i eat what i want( no fast food/ sugary trash food) because i want to gain weight.

[DCSpartan]

thats insane. You need sleep. Eating well and getting a good night's sleep after practice will do more than waking up at 0400 to run a slow mile.

And lifting in the morning and lifting in the afternoon during practice will only lead to tendonitis, not gains.

[unplugged]

I agree. Why do you feel the need to lift 2 times anyways? Isn't the training you do at practice intense enough? If you wanted to do something in the morning maybe go for a light jog or something but I would just rest and make sure you have plenty of fuel in you to hit it hard in the evening practices. Just my 2c though as you can do as you wish

[Iwillbethe1]

The practice is pretty intense. but I've been relying on that practice and im getting slower cause im gaining fat slowly. and if i try to eat less the practice will be too intense and i'll be dragging around. And as a 215 pound offensive lineman, i can't be out of energy so i need those calories. Really, i don't know what to do. I eat well but i gain fat slowly because im not burning enough. I eat less and i'll be out of energy. So i assumed if i eat more and do the morning workouts i'll be able to balance out the fat gain and increase muscle and strength gain.

[Iwillbethe1]

thats insane. You need sleep. Eating well and getting a good night's sleep after practice will do more than waking up at 0400 to run a slow mile.

And lifting in the morning and lifting in the afternoon during practice will only lead to tendonitis, not gains.

the lifts we do in practice is more endurance lifting. Its by sets of 10's so not much of strength training; more muscular endurance. Honestly, clearly from my numbers i need more strength training so that's why i think lifting in the morning with the strength plan in the morning would benefit me.

[mrick40]

Right now your immediate focus needs to be on actual football, getting ready for games and trying to maintain your strength.

Worry about strength gains in the offseason..... This is the season starting now.

[DCSpartan]

Hard truth: as an OL having some BF is not a bad thing.

You seem more obsessed about your weight than your athletic performance - and that isnt healthy.

[chelstrainer]

The practice is pretty intense. but I've been relying on that practice and im getting slower cause im gaining fat slowly. and if i try to eat less the practice will be too intense and i'll be dragging around. And as a 215 pound offensive lineman, i can't be out of energy so i need those calories. Really, i don't know what to do. I eat well but i gain fat slowly because im not burning enough. I eat less and i'll be out of energy. So i assumed if i eat more and do the morning workouts i'll be able to balance out the fat gain and increase muscle and strength gain.

If you are "eating well" and still active you shouldn't be gaining fat you should be gaining muscle. So something isn't right in your diet. As a football player you're primarily in the Phos****en energy system which is 0-6seconds of exercise supplied entirely by carbs. So your diet should consist of mostly clean carbs- rice quinoa and oats. Your fats must also be high for you to be gaining weight the wrong way, no muscle.

As for your training split. if practice isn't until 4-8pm I would suggest if you don't have tow work or something that you should move your training up to 7 am so you can get adequate rest.

At this phase of training you at entering pre contest so you need to be doing sport specific lifts and agility. I would recommend That for your morning practice. If you are worried preseason training will beat the **** out of you then you need to work out your conditioning right now which will also target the fat you are not wanting to gain.

Does your school have a Certified Strength and Conditioning Specialist? If so I would talk to them and get sport specific exercises to do. It's not bad to train 2x a day at this point of season but it needs to be organized and planned because yes many coaches forget to keep lifting apart of their practices as the excitement of season nears.

in conclusion- Be sport specific, don't train so early- you're young it is summer break get your rest and be organized with your plan.

[Iwillbethe1]

My performance is doing well. I'm conditioned. The obsession with weight is because I have a rough time pushing 300 pound people backwards simply because of the lack of mass behind my push. And also because of the lack of strength

[Iwillbethe1]

Will do and I'll stay away from foods high in content and consume more clean carb bases foods

[chelstrainer]

after your weight lifting and practices you should back load carbs with 200 gr carbs. Use a food scale to measure.

[DCSpartan]

after your weight lifting and practices you should back load carbs with 200 gr carbs. Use a food scale to measure.

200g of carbs in a single meal? Who do you work for, Ben and Jerrys?

[DeviLFisH]

My summer football practice has started and will officially start August 1st. I'm going into my junior year at 215 5'10". Bench press:225 squat: 355 Power clean: 240 Deadlift: 385. I was wondering if i could wake up at about 4:20 a.m. to eat something then get ready to go to the gym at 5 a.m. and do a workout(not from BB.com that is a 4-day/week schedule) and run 1 mile at 8.5 mph speed and then cool down at 5 mph for about 8 minutes. Afterwards, take a whey protein supplement once my workout is done(more than likely i'd be done at 7ish) then go home and eat breakfast. Then, I'd have football practice at 4-8 pm. In this practice we also lift. Would i be over training if i lift in the morning on Mondays, Tuesdays, Thursdays,and Fridays and then lift at practice as well? The reason i haven't tried doing this already is because i fear i may lose weight ( i play oline at 215 lbs; i gained weight and gained some fat along the process due to fearing i would be pushed around at this weight)

I think this wouldn't be over training and my body could handle it but my nutrition is a bit sloppy, as in i eat what i want( no fast food/ sugary trash food) because i want to gain weight.

do you have a trainer for your football?
You play for a team?
if you have a trainer , he/she will guide you , plan a workout plan to suit your fitness as everyone have different fitness etc.

why those professional players can train every day because they have professional trainers to tailor make a work out program for them base on their fitness, stamina , personal habits like how many hours of sleep they have per day etc....
that why we as outsider always got the mistake thinking oh we also can train like them follow their plan ....( in fact will do more harm on ourselves aka Over train )

What we can do.
As usual , we slowly build up and progress . Take rest days one to two days. if things don't move smoothy ...even 3 days rest is ok ( on 3rd day maybe you do some simple exercise like acitivites try to move around more like walking in a long distance , do other activities like cycling etc than back to gym etc to train.

as other bros mention Sleep is important , don't get enough sleep will get yourself fat too!

I not pro but this is what I have learn just share with I feel. Hope no offence to everyone maybe some claim ..I talk cock :P but this is what I learn for myself