Football Training

[Bearsfb73]

Whats up everyone. Right now I am training like a mad man for the up coming NJCAA football season, I weigh about 265 ish right now and want to gain about 10-12 lbs. before the season starts. I play offensive tackle for the Phoenix College Bears and just wanted to throw out all my lifting stats and what I am eating and see if anyone had and tips, suggestions or any other types of training you guys would suggest for me to throw down to get ready for the season.

What I am eating:

Breakfast:
2 servings oatmeal
4 eggs
1 glass of milk
3 Xtest pills
3 Xyience Natural Growth Factor pills
1 One a Day Multi-Vitmamin
1 One a Day Mineral Blend

Normally Work out now:
Xyience NOX-CG3 before lift
NitroTec Hardcore Protien shake after lift

Lunch:
Chipotle Burrito:
Beef rice blackbeans cheese sour cream salsa
Water

Another Protien shake late afternoon

Dinner:
Some sort of meat (steak pork chicken fish)
Salad
Bread
water

1 more shake and multi-vitamin before bed

Before every lifting session I jumprope, what I do is listen to my i pod jump for a song do 25 push ups, jump for a song to ab work jump for a song, 25 push up jump for a song more ab work jump for a song and 25 push ups...all i quick succession...get the heart rate up

Lifts Monday:
Snatch squats 3x10X45

Squats 3X10X285 295 315

Leg Press 3X10X770 860 950

Leg extentions 3X10X200

Seated Leg Curls 3X10X170

Db Lunges 3X10X65's

Seated calf raises 3X12X135 (hold on 10th for 10sec each set)

Seated Bicep curls 3X10X40

Hammer Curls 3X10X35

Lat Pull 3X10X185

Back extentions 3X15

Tuesday:
Snatch Squats 3X10X45

Bench press 3X10X 245 255 265

Incline DB press 3X10X 85's 95's 100's

Cable X-overs 3X10X80

7's (Skull crusher, laying tricep extentions, closegrip superset) 3X7 7 7X85

Rope Pushdows 3X10X110

DB military press 3X10X75's

Barbell shrugs 3X10X315

Wednesday Conditioning

Pro Agility - 5
Sprints
4 200's
4 100's
4 60's
Ab work

Thursday - Monday

Friday - Tuesday

thanks for taking a look everyone and I look forward to hearing your critiques and suggestions

[Russia25]

I would suggest eating more food. Have some snacks during the day or eat some more during your lunch and what not.

Also I am a litle concerned about how many sets you're doing. Go into the teen bodybuilding forum and look for the thread talking about symptoms of overtraining. 30 sets each day with a lot of olympic lifts in there may be hindering your development.

Also drink a lot of water during the day.

Good luck, hope this helped

[olinerules87]

drop the leg extensions: http://www.t-nation.com/findArticle....6-170-training

and why so much high reps? go lower
and you really don't need exercises like cable brossovers and calf raises for football.

the key to gaining weight is to eat more

[Bearsfb73]

Hey guys thanks for droppin what you think of what i am doin. As for the eating thing, yeah that not actually all I eat those were the main meals, i also eat tuna and chicken breasts through out the day, average day I eat about 3200-3500 calories and 250 grams of protien and i think ill take your advice and cut out extentions that site made a really good argument

[desteph]

I see you need a little help. First off, there are way to many exercises, I counted ten for each day. I suggest bringing each day down to 5-7 exercises each. On monday get rid of the leg press, leg extension, seated calf raise, and bicep curls. Also if you can do chinups or pullups, substitute that for the lat pull down. For tuesday get rid of the shrugs, cable crossovers and triceps extensions. You need to put in powerclean, hangclean, incline bench, and more leg exercises. Also if I were you, I'd drop the program. I really think that you would benefit from West Side For Skinny Bastards 2 at www.defrancostraining.com.

[olinerules87]

I see you need a little help. First off, there are way to many exercises, I counted ten for each day. I suggest bringing each day down to 5-7 exercises each. On monday get rid of the leg press, leg extension, seated calf raise, and bicep curls. Also if you can do chinups or pullups, substitute that for the lat pull down. For tuesday get rid of the shrugs, cable crossovers and triceps extensions. You need to put in powerclean, hangclean, incline bench, and more leg exercises. Also if I were you, I'd drop the program. I really think that you would benefit from West Side For Skinny Bastards 2 at www.defrancostraining.com.

what he said is good
repped

[Bearsfb73]

I see you need a little help. First off, there are way to many exercises, I counted ten for each day. I suggest bringing each day down to 5-7 exercises each. On monday get rid of the leg press, leg extension, seated calf raise, and bicep curls. Also if you can do chinups or pullups, substitute that for the lat pull down. For tuesday get rid of the shrugs, cable crossovers and triceps extensions. You need to put in powerclean, hangclean, incline bench, and more leg exercises. Also if I were you, I'd drop the program. I really think that you would benefit from West Side For Skinny Bastards 2 at www.defrancostraining.com.

the reason i have leg press on there is cause its a great hip exursize and i cant go heavy on my squats cause i tore my mcl when i was a junior in hs...the reason i am not D1, and squating agrivates it so.... and honestly i do the the calf raises and curls for the look lol

[PowerBuilder08]

Does your coach have a lifting program he wants you to be on?

[Bearsfb73]

well i just signed my letter of intent two days ago and havent even gotten a playbook, but i did ask him if he had one that he wanted a specific one he wanted me to be on and he said when i get down there he does (i live in dever right now and am moving to phoenix for summer camp) but while i am up here just as long as i am doing something and not just sitting on my ass eating twinkies then its all good. so i am pretty much just doing my fav lifts and alot of cardio.

[watchandsee23]

what school you sign to and what position you play?

[PowerBuilder08]

He's a juco guy at Phoenix College

[mxbatchelor]

im workin 40 hours a week and i want to train so i can get into college football! any routines u could suggest?