Footballstar's Football training Journal: Training to be a D-I prospect

[Footballstar]

Starting a training journal, the first day of the rest of my life.

Supps: Syntrax Swole V2, Joint-Relief, San Volu-Mass, ON's Serious Mass, Multi-Vitamin, Xenadrine Bars, Now ALA

04/20/04

Bench Press: 10@100, 8@125, 6@145, 4@165, 3@175, 2@185
Squat: 8@45, 8@135, 6@205, 6@215, 6@225, 1@235
Leg Curls: 8@70, 8@80, 8@90

Comments: I had an exceptional performance on my Bench Press I did it before track practice but when I did the squat after I was going to do 6x6 after the squat but I got to my 4 set and I was only able to do 1 granted I should have had more effort and endurance but my legs just couldn't handle the weight. Next time I lift on Thursday I am going to do Hang Clean, and other various lifts.

Conditioning/Track & Field/Sprints
04/20/04
Sprints Up-hill: 6x40-50 yards
Sprints downhill: 3x40-50 yards
Basketball:1 hour and 20 min

Comments: sprints where a little tough, and basketball made me increase some endurance because I was tired going into the game. Tomorrow probably basketball and Jump rope.

[fupafighter2]

dont worry so much about the lifts b/c EVERY college wants speed more than strength

**** most guys at the combine fall short of 20 reps on the strength test

[dookie1481]

Good job bro, keep up the hard work. I'll be sure to follow your journal.

[scott_donald]

so what is the whole program... i am very interested to see what you are doing...

watch sprinting down too steep a hill it can effect your stride length...

[Footballstar]

The whole program is this but this is what I am going to do after track season is over because I don't have time to lift so I just focus on the core lifts Hang clean, Squat, Bench Press, and Snatch grip Deadlifts. What do you guys think about what I plan to do?

Monday: Focus on Upper body w/ a little of lowerbody

Bench Press-2 weeks at 3x10@65%,70%,75%,
2 weeks at 4x8@65%,70%, 75%, 80%,
2 weeks at 5x6@65%,70%, 75%, 80%, 85%,
2 weeks at 10 rps @50%, 8 rps @60%, 6 rps @70%, 4 rps @80%, 3 rps @85%, 2 reps@90% (percentage of 1RM)

DB Bench Press-2 weeks @ 3x8, 2 weeks @ 4x6

Military Press-2 weeks @ 3x8, 2 weeks @ 4x6

Hang Clean-2 weeks at 5x6@65%,70%, 75%, 80%, 85%,
2 weeks at 10 rps @50%, 8 rps @60%, 6 rps @70%, 4 rps @80%, 3 rps @85%, 2 reps@90% (percentage of 1RM)

Clean Pull-2 weeks @ 3x8, 2 weeks @ 4x6

Lunges-2 weeks @ 3x8, 2 weeks @ 4x6

Tuesday: Sprint/Plyometrics/Agility (links posted at the bottom)

Wednesday: Focus on lower body w/ a little upperbody

Squat-2 weeks at 3x10@65%,70%,75%,
2 weeks at 4x8@65%,70%, 75%, 80%,
2 weeks at 5x6@65%,70%, 75%, 80%, 85%,
2 weeks at 10 rps @50%, 8 rps @60%, 6 rps @70%, 4 rps @80%, 3 rps @85%, 2 reps@90% (percentage of 1RM)

Calf Raises-2 weeks @ 3x8, 2 weeks @ 4x6

Snatch Grip Deadlifts-2 weeks at 3x10@65%,70%,75%,
2 weeks at 4x8@65%,70%, 75%, 80%,
2 weeks at 5x6@65%,70%, 75%, 80%, 85%,
2 weeks at 10 rps @50%, 8 rps @60%, 6 rps @70%, 4 rps @80%, 3 rps @85%, 2 reps@90% (percentage of 1RM)

RDL-2 weeks @ 3x8, 2 weeks @ 4x6

Leg Curl-2 weeks @ 3x8, 2 weeks @ 4x6

Bench Press-2 weeks at 3x10@65%,70%,75%,
2 weeks at 4x8@65%,70%, 75%, 80%,
2 weeks at 5x6@65%,70%, 75%, 80%, 85%,
2 weeks at 10 rps @50%, 8 rps @60%, 6 rps @70%, 4 rps @80%, 3 rps @85%, 2 reps@90% (percentage of 1RM)

Thursday: Sprint/Plyometrics/Agility (links posted at the bottom)

Friday: All core lifts in the same day
Bench Press-2 weeks at 3x10@65%,70%,75%,
2 weeks at 4x8@65%,70%, 75%, 80%,
2 weeks at 5x6@65%,70%, 75%, 80%, 85%,
2 weeks at 10 rps @50%, 8 rps @60%, 6 rps @70%, 4 rps @80%, 3 rps @85%, 2 reps@90% (percentage of 1RM)

Squat-2 weeks at 3x10@65%,70%,75%,
2 weeks at 4x8@65%,70%, 75%, 80%,
2 weeks at 5x6@65%,70%, 75%, 80%, 85%,
2 weeks at 10 rps @50%, 8 rps @60%, 6 rps @70%, 4 rps @80%, 3 rps @85%, 2 reps@90% (percentage of 1RM)

Hang Clean-2 weeks at 5x6@65%,70%, 75%, 80%, 85%,
2 weeks at 10 rps @50%, 8 rps @60%, 6 rps @70%, 4 rps @80%, 3 rps @85%, 2 reps@90% (percentage of 1RM)

Snatch Grip Deadlifts-2 weeks at 3x10@65%,70%,75%,
2 weeks at 4x8@65%,70%, 75%, 80%,
2 weeks at 5x6@65%,70%, 75%, 80%, 85%,
2 weeks at 10 rps @50%, 8 rps @60%, 6 rps @70%, 4 rps @80%, 3 rps @85%, 2 reps@90% (percentage of 1RM)

Jump rope program- Everyday upon wake up except for sunday
http://138.9.1.58/athleticperformanc...%20Program.htm

Running Program
Cycle I Wks 1-5: Tues. and Thurs.
http://athletics.colgate.edu/powerpe.../OffSII/FB.htm

Cycle II Wks 5-10: Mon. and Thurs.
http://athletics.colgate.edu/powerpe...eS/FB-M&TH.htm

Cycle II Wks 5-10: Tuesday and Friday-
http://<br /> http://athletics.colg...reS/FB-T&F.htm

[Footballstar]

04/21/04

Agility work: Jump Rope

Week 3
2 leg hop x40
Boxer Skip x40
1 Leg hop (5/5) x40
High Knee Run x40
2 leg front/back x40
Hot Pepper 4x??

[dookie1481]

Looks like a pretty good program you have going on. Have fun and work hard.

[scott_donald]

ye looks good.. a bit complicated for my liking as i dont like to go by percentages...

agility work looks fun might do some of that myself...

[BoneCrusha]

How is that swole doign for ya?

[Footballstar]

Supps: Syntrax Swole V2, Joint-Relief, San Volu-Mass, ON's Serious Mass, Multi-Vitamin, Xenadrine Bars, Now ALA

04/22/04

Bench Press: (1RM=210) 10@105, 8@125 , 6@145 , 4@170 , 3@180 , *2@190* (PR)

Hang Clean: (1RM=155) 10@80 , 8@100 , 6@110 , 4@125 , 3@130 , 2@140, *2@155* (PR)

Comments: Focused on mainly 2 lifts today hang clean and Bench Press. I'm happy I got 2 important PR's up I doubted my hang cleaning ability now my max is aprox 165-170 which is good since I scarcely trained it the pass few weeks. My Bench Press is skyrocketing and I am sure that before my birthday it should be 215-220. My Hang clean form has increased so much from when I was doing it before the weight now begins to go up smooth and I feel great. Next workout I should be doing Bench Press and Squats but I have 40-50 min before track practice starts so I have to be seriously intense and focused. After practice I may Hang Clean it all depends on how my body feels.

Agility

Ladder drills: 15x-20x working on footspeed using the ladder

Jump Rope:
2 leg hop x40
Boxer Skip x40
1 Leg hop (5/5) x40
High Knee Run x40
2 leg front/back x40
Hot Pepper 4x??

[Footballstar]

Originally posted by BoneCrusha
How is that swole doign for ya?

I just took a week off of the Swole and I just went back on it on tuesday. since my CNS is well rested it mayb the cause of my improvement but in general I like the swole it helps me push that extra rep which enables me to have more muscle growth I have the unflavored kind that they were selling for 20 dollars a few months ago but I think my improvements r proof some how swole works but I heard Kreataine Ultra was better so I'm trying that next.

[Footballstar]

Im going away to NH so I won't have time to workout today or tomorrow and Sunday is a day where I don't do anything but on monday I am adding one more new thing which is Air Alert III with my Jump rope program and track and Strength training I could possibly gain 5-8 inches on my vertical in about a month so I am going to try it for a month to see if I get any results if the results are good then I'll continue if the results aren't what I expected I will cut out Air Alert III but hold onto my Jump roping program.

[DB15]

Hey man good to see your journal

question SO you will be doing an extincive running program/jump rope program/and air aleart 3 all at the same time?

[Footballstar]

Originally posted by DB15
Hey man good to see your journal

question SO you will be doing an extincive running program/jump rope program/and air aleart 3 all at the same time?

actually the running is going to be track practice and everything else will have to be done in the morning before school.

[DB15]

Originally posted by Footballstar
actually the running is going to be track practice and everything else will have to be done in the morning before school.

Right on, do keep this up im very interested

[scott_donald]

i think you are overdoing it... but will see with your progress...

[Jocableguy]

I agree with scott, you might be overworking yourself. If you can take it great, but don't forget to get some rest.

[DB15]

We just need him to keep adding to his journal to see if he eventually is over doing it

[Footballstar]

04/26/04

Weight Training

Bench Press (1RM=215): 10x110, 8x130, 6x150, 4x170, 2x185, 1/2x195

Hang Clean (1RM=175): 6x120, 4x140, 3x150, 2x165

Comments: I am extremely disappointed in my Bench Press performance because it is lacking because I was only able to complete 2 reps of 185 when it calls for 3 and I couldn't even get 195 pounds pass the sticky half way point. Hang Clean is going great I haven't Hang clean in over 2-3 weels and the last time before I posted it on here I was struggling the 115 now I am moving 165 a 50 pound increase but my only problem is that I am afraid to lift the weight because for some reason my mind is telling me that I can't do it is too heavy but I think it is just because of the high jump of weight and because I am just not used to the lift when I get used to it then I will start packing on the weight on the hang clean. I am wondering has anyone really had this problem.

Speed training

power skip 20/sprint 40/power skip 20 x 8

After HW going to Jump Rope:
2 leg hop x50
Boxer Skip x50
1 Leg hop (5/5) x50
2 leg slalom hop x50
High Knee Run x50
Criss-Cross x50
Cross Country Skier x50
Hot Pepper 4x??


Comments: I am going to Jump rope later and add on what I am going to do though I do have some idea of what I am supposed to do and is posted above. Oh yea during track practice I ran about a 4.7-4.8 in the 40 yard dash or 40 meters I'm not sure but it was where I power skip for 20, sprint for 40, then power skip for 20.

Air Alert 3 is beginning tomorrow it was pouring when I woke up this morning so I couldn't do the stuff but I jump rope on my porch so that is the reason why.

[DB15]

Just a comment on the hang clean I see you went down to 2 reps Id be carefull man the hang clean is a difficult excerise and I would not recommend going all the way down under 3 reps because your form is sacrificed and you could end up with a injury or worse

[Jocableguy]

It is a decent workout man good job.As Db15 said yeah hang cleans are a tough workout. You need good form for those, bench, deads, and squats other wise you get hurt. Sometimes I start loosing for and let the wieght down to fast and my wrists start hurting.

[scott_donald]

ye a good workout... ye with cleans to me first is speed then form then weight...

[Footballstar]

I think Hang Clean just the movement itself is explosive whether or not it is 2 reps or 5 reps, when the hang clean is done you need to pull it up far enough so that it may be racked or cleaned what ever you want to call it.
-----------------------------------------------------------------------------------
May 15: Combine at Holy Cross-For the combine I am training to work on my foot speed by jumping rope, 40 yard dash by doing sprints and working on explosive power through olympic lifts, Air Alert 3 is going to be some what of a plyometric system as soon as I start it.

June 23-26: BC Football camp- I should be in the weight room 3 days a week and running like crazy to prepare for this Camp to showcase my skills, and Air Alert 3 I should be doing some position training with my coach at LB and TE.

June 28-July 2: Max out week- Before this I should just be in the weight room and running and Air Alert 3 and jump rope.

August 9-13: My H.S. Combine/max out week-Regular football training position drills, sprints, weight room, Air alert 3, ladder, jump rope.

August 18: first official practice-I should be ready by then to do some serious damage on varsity.

[DB15]

What is your motovation

why do you do this

[Footballstar]

Footballstar's Football training Journal: Training to be a D-I prospect

[DB15]

Originally posted by Footballstar
Footballstar's Football training Journal: Training to be a D-I prospect

Thanks for the hot tip, no really from an athletes point of view why are you training so hard, why do you sacrifice the things you do, its good to reflect it only add motovation afterwards

[Heisman]

Watch the Air Alert 3 with all the other stuff you do.

Good luck at all the combines/camps.

Why are you doing hang cleans instead of powercleans? Don't they test the powerclean?

[Footballstar]

Originally posted by DB15
Thanks for the hot tip, no really from an athletes point of view why are you training so hard, why do you sacrifice the things you do, its good to reflect it only add motovation afterwards

I have only really been lifting for 9 months so I feel like I have to catch up with all the rest of the sophmores that have started lifting since the summer of there 9th grade year which means I am trying to cut down the 12 month gap differential by lifting and training harder than they are in order to catch up speed, agility, and strength wise and I am training hard for my junior trying to get a captains spot because our captains are lazy and if the coaches see extreme changes in a player that is a junior they will most likely have a captains spot. That is my motivation

[Footballstar]

Originally posted by Heisman
Watch the Air Alert 3 with all the other stuff you do.

Good luck at all the combines/camps.

Why are you doing hang cleans instead of powercleans? Don't they test the powerclean?

In my mind the power clean is easier than the hang clean because it is more pushing with the legs and traps than anything else but a Hang Clean is all in the hips and my coach doesn't want us doing power cleans because he goes to many colleges and listens to strength and conditioning coaches speak and 9 times out of 10 they are doing hang cleans instead of power cleans. These are the guys who have semi mature bodies and are growing while high school players are young and sometimes underdeveloped so they don't allow the power clean. But I am still going to max out w/ the power clean from now on but hang clean is a lift I use just to support the power clean you could say. I am not sure but if a person could hang clean 200 my guess is they power clean 225-250 but don't quote me on that.

[Footballstar]

Supps: Syntrax Swole V2, Joint-Relief, San Volu-Mass, ON's Serious Mass, Multi-Vitamin, Xenadrine Bars, Now ALA

Comments: for swole I need to figure out an effective substitue it is coming to its final days and I think Kreataine Ultra will be nice to try, Volu-mass can't stand how hard it is to mix well but I still mix it and drink the clumps of protein rather than blending it, I don't use Serious mass because I am trying to stay away from getting fat even though I am going to bulk , But I am going to bulk before the end of school in mid may-early June and then I am going to order some protein of protein factory, Xenadrine Bars are keeping my protein intake high because it is very hard for a High school student to get a adequate amount of protein 200-250 grams. Now ALA I take on average 100-150 mg's a day and I think it works because I feel I am able to maintain my weight easily.

Strength Training

Bench Press (215) : 10@45, 10@105, 8@130, 6@150, 4@170, 2@185 (aiming for 3), 1/2@195 (aiming for 2)

Squat (290-300): 10@45, 10@135, 6@190, 6@205

Comments: my Bench Press effort I am not happy with I continuously miss a certain amount of reps and am not able to move up but aroung Friday I should be able to do 3 reps if 185 and 2 reps of 195 I have realized that taking Swole before your workout is much better than after because when it is before swole is able to work more effectively by giving u more energy because that extra rep could be the difference between some muscle growth and a lot of it. I think that during the summer when I have no school my Bench press is going to sky rocket just because of the amount of rest and work I am going to be doing. My squat needs to be improved and it is most likely from a lack of actually doing the lift because I do them about once a week when I want them to be done 3 times a week but track makes it impossible to do that.

Sprinting:
6x150 meter sprints

Agility/Conditioning:
2 leg hop-x50
Boxer Skip-x50
Leap Ups-2 sets 20 reps
Calf Raises-2 sets 10 reps (on each leg)

Comments: mornings where uneventful and boring didn't get alot in but got a decent amount. it was hard to do everything in morning but I started at 6:11-6:20 and I was supposed to be in the shower at 6:30 so that didn't work I will try to wake up at 5:30 just to jump rope and thats it I'll c how long it takes.