The Football Faq!((PLEASE READ BEFORE STARTING A THREAD ABOUT FOOTBALL Q's))

[Singh1996]

Is it musclar endurance you want to work on or your stamina? if it's musclar endurance you need to be looking a doing alot higher reps well over 15+ and stamina again will come down to just running more.

Endurance, again, those drop sets get me 16-24 reps/set. Should I run at a slow pace and just go long?

if you have rugby training and games, i would drop some of the gym work becasue the rugby training and games are a bigger priority.

Our training is never too intense, I don't considerate a workout at all. Games do replace my cardio day.

cutting is more down to what your eating and having a carloie deficit in your diet. so if you want to cut look at your diet and make changes there.

I'm basically following the p90x fat shredder program. Here's an example of what I'll have in a day:

Eggs
Turkey bacon
Milk


Protein shake*
Berries
Banana 1/2


Veggie burger
Salmon burger


Tuna
Mayonnaise


Veggie dog x2
Protein shake*
Cottage cheese


Peanut butter
Jam
Bread
Milk


Protein bar

It's supposed to be a high protein, low carb, low sugar diet.

Anyway given all that, at your age i would recomend focusing on your strength using the main compound lifts (squat, dead, bench mill press, bb row). have a look at the programs on the first page of this thread and also in the sports training 101 sticky lots of good info in there.

I did a lot of compound lifts before doing this. In July 2011 I was 180 fat, cut to 145lbs skinny fat by september. And then dirty bulked to 170 using compound lifts like you said. I'm not worried about getting bigger now, correct me if I'm wrong, but isn't that what compound lifts are for?



I'll definitely take a look at those threads

[TGates13]

Is 18 too late to get into rugby? I live in the U.K so I imagine the rugby scene is going to be much more competitive (No hate on American bros, just a matter of popularity.)

I'm pretty damn competitive and am keen on the idea of getting into a sport I can actually be successful at, but a lot of these guys have been playing in their early teens...

I started at the great age of 30. Never to Late!

[karimabuseer]

Is the cutting there to improve the way you look, or to cut down the baggage you carry around on pitch? And just out of interest, when does the rugby season run in the USA?

[Singh1996]

Is the cutting there to improve the way you look, or to cut down the baggage you carry around on pitch? And just out of interest, when does the rugby season run in the USA?

It's for both. When I played club at 145lbs, endurance was great, but I couldn't ruck at all. At 168 now, I can ruck, but have no endurance.

I'm in Canada, in highschool, it starts in April and runs till July. Club is September - January

[SnatchKinGZZZ]

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i really dont understand why you would want to cut for rugby at 160 5"10. i can see no reason for it even in terms of aesthetics(which has nothing to do with rugby). compound lifts are for both muscle gain and musclular strength. you are coming into your off season now(semis then finals left?) so really cutting is utterly worthless right now as you won tneed the cardio benefit it gives you(even though i believe it is reletivly small) so basically if you want to get better at rugby what we have told you is better for you right now.

[lokiodin1234]

This thread is realy bad all the information should be supported by expert like a scientist .

[lhprop1]

lhprop which team are you?

I'm on the Rovers, we take on the Eastern Suburbs first match.

I play for the Pigs, but didn't play this weekend because I f'd up my neck. Good match on Sunday. You guys are a good team.

Did you play a lot of your b-side guys against Eastern Suburbs on Saturday? You looked a lot better on Sunday than you did on Saturday.

[karimabuseer]

i really dont understand why you would want to cut for rugby at 160 5"10. i can see no reason for it even in terms of aesthetics(which has nothing to do with rugby). compound lifts are for both muscle gain and musclular strength. you are coming into your off season now(semis then finals left?) so really cutting is utterly worthless right now as you won tneed the cardio benefit it gives you(even though i believe it is reletivly small) so basically if you want to get better at rugby what we have told you is better for you right now.

Agreed, try and hit the heavy explosive lifts. Also, when I needed to gain endurance my coach just gave me and a few other forwards intense circuits till we could cope with the anaerobic activity quite easily. May want to try that?

[AlbertEinstien]

Sorry for not answering your ig you jump higher do you run faster ?

The answer is yes. When you are training to "jump higher" you are targeting your fast twitch muscle fibers, which essential create powerful, bursts of speed.

I trust what you're saying but that is not the case with me I'm 6'2 180 and have a 32 inch vertical but run a 5.0 forty why is this?? My pro agility shuttle time is 4.23

[Singh1996]

Thanks for all the suggestions guys, although I think I'll stay with Olympic lifting.

Today we had a game (31-0 W) and I felt much better endurance and power wise, and that was only after 2 Olympic lifting sessions. If I stop progressing, I'll definitely use those ideas.

[epicstory]

i plan on starting vertical jump dribbling andshooting training soon but got to figure out how to increase my calories enough so i can still be on a bulk

if any experienced ball players have any suggestions on how i should go about my training once i start pls respond. i can barely grab rim, my mid range is bout 7/10, 3pt is 7/10, slashing 6/10. left hand(off hand) 4/10.

[RickyMz]

I do HIIT style training about 4 times a week (I skimboard competitively, it is not what you think but just trust me here. HIIT 4 times a week that I don't want too or have the option too stop doing), and usually do a lower body workout with 7 lifts, 3 sets, 8-10 rep range once a week.

I'm 5'10.5 and about 3 inches from dunking so I want to change that, what would you recommend? Literally my only goal here/for this summer is to be able to throw down, I have been working on body composition for the past 2 years and now that I am where I want to be I figure I should start focusing on my other goals.

I was going to switch to something along the lines of 3 lifts, each at 3 sets with 5 reps 2 times a week, and also add in plyos on those days.

Do you think this is a good strategy? If so what plyos/lifts would you use? And if not how would you change it?
Thanks, any comments/criticisms are welcome and helpful

[SnatchKinGZZZ]

Thanks for all the suggestions guys, although I think I'll stay with Olympic lifting.

Today we had a game (31-0 W) and I felt much better endurance and power wise, and that was only after 2 Olympic lifting sessions. If I stop progressing, I'll definitely use those ideas.

i never said stop olympic lifts, i said continue them along with the squats deads etc.... i said cut the crappy isolation lifts out. squats and deads will further improve your olypic lifts btw.....

[FLChamp]

We won the DIII Midwest championship!

Steamrolled the St. Paul Pigs 84-0 to take the championship... I had a try and a couple good golden passes at 12.

Pittsburgh and Nationals... here we come!

Do you still play for Furman?

[tino124]

I play for the Pigs, but didn't play this weekend because I f'd up my neck. Good match on Sunday. You guys are a good team.

Did you play a lot of your b-side guys against Eastern Suburbs on Saturday? You looked a lot better on Sunday than you did on Saturday.

No we actually did the opposite. I think the weather had a lot to do with it. To go from 40 and rainy to 60 and sunny really benefited our fast and athletic (but smaller) team.

[blackeroni]

I will be hosting this thread in effort to answer all questions related to athletic enhancement questions:

Vertical Jump Training
Speed Training
Power Training
Core Training
Specific Sport Training

You name it and I will do my best to answer your questions.

Here's a Method I used to use:

1. Find area with some space to jump around in preferably with somewhere soft.

2. Grab some chalk or another writing instrument and mark a horizontal line right in front of you.

3. walk a couple yards back (with the chalk still in hand) , Start running, Then jump straight as soon as your foot touches the chalk line you drew previously.

4. Once you land on the ground mark on the ground a line in front of you.

5. Every day practice jumping from the first line you drew to the second about 10-30 times each day and every month draw a new line for your improved distance.

Hope it helps

[Abovetherim8910]

Hey everyone, I wanted to create a thread where people could come to ask questions about basketball pertaining to drills to do, training on the court and off the court as well.

Basketball is my passion and I plan to continue coaching as my career. I am in the midst of putting together a website as well where all input is welcomed.

My knowledge comes from playing throughout my whole life, coaching the HS level, and learning from some innovators at the elite levels. Anyway, I hope this serves as a knowledgeable thread where users can get the most out of it.

Thanks!

I'm in college and play pick up games as much as I can usually 2-3 times a week. I'm 18 205 pounds and about 6-7 with shoes on. I love basketball but my problem is I have some extra belly fat, not the strongest guy on the court and I can't jump for S@#$. I wanted to know what kind of weight lifting exercises I should be doing. I'm already jumping off and on of wooden boxes to try and increase my ups. I run a lot too but I can't seem to get rid of the stubborn belly fat. I was wondering if you, or anyone could help me out and let me know what I should be doing to get better.

[cb_13]

Question. Wondering what the best free vertical jump program is? And how effective is it? Thanks

[tomac013]

For everyone in this. Head over to YouTube and search for Twice The Speed. That's this guys channel. Answers all your questions. Heaps of videos on there.

[CTthatdude]

What I gotta do to get my vertical jump higher? I'm currently 6"3 and I can't dunk the ball yet

[TGates13]

Good Luck to everyone in here playing in the Nationals this weekend. Play safe, Play fair, Play strong.

[BobisMighty]

Good Luck to everyone in here playing in the Nationals this weekend. Play safe, Play fair, Play strong.

Good luck guys. Wish we were there with you. ONE F*CKING POINT!!!!! Sorry, the memory is still fresh.

[lhprop1]

No we actually did the opposite. I think the weather had a lot to do with it. To go from 40 and rainy to 60 and sunny really benefited our fast and athletic (but smaller) team.

It sounds like Sunday was the battle of the b-sides. Good luck this weekend.

Good Luck to everyone in here playing in the Nationals this weekend. Play safe, Play fair, Play strong.

Thanks. I know I'm looking forward to it.

[MeMoRySticK]

Quick question on physical therapy on my neck. A month ago I was playing Rugby and this was my first time going into a scrum for 4 months. Upon contact I felt fine, but my head was lifted (as if I'm looking up) and I heard two pops (one on each side of my neck). We did not have any good back up props, so I continued to play (and went on to scoring a try). Unfortunately, we had to do more scrums throughout the game and my neck kept getting worse each time. Fast forward, by the end of the game, I was unable to move my neck at all without pain.

I ended up going to the ER because of a concussion I had that game and they told me my neck wasn't broken. So I know that's okay. But its been a month and its still bothering me, anyone know any exercises to help me with my neck? I can turn it a lot, but my friends tell me that they notice I'm still tense with my neck. Thanks!

[hottiewitabody]

Great thread love it

[kingerking8]

Thansk for Sharing this Post It's very Use full for us..!!

[kingerking8]

Awesome Thread Thanks for Sharing...!!

[kingerking8]

What Kind Of Training is This.. can any one tell me...!!

[ThatGalZoey]

Nice guide. Thanks for sharing! Yeah, I think that there has to be a place here that can give you valuable threads. I mean sometimes I find it frustrating to go into a forum thinking that I could find something useful then end up frustrated.

[Christos31]

I'm in college and play pick up games as much as I can usually 2-3 times a week. I'm 18 205 pounds and about 6-7 with shoes on. I love basketball but my problem is I have some extra belly fat, not the strongest guy on the court and I can't jump for S@#$. I wanted to know what kind of weight lifting exercises I should be doing. I'm already jumping off and on of wooden boxes to try and increase my ups. I run a lot too but I can't seem to get rid of the stubborn belly fat. I was wondering if you, or anyone could help me out and let me know what I should be doing to get better.

Your diet is most likely the problem, last year i was 270 pounds and i lost 80 pounds so i can join a basketball team here in Greece. The biggest thing was my diet, try not to eat junk food and sodas. As for improving your game, that comes with practice, since i play guard i worked for about 3 hours a day on dribble and shooting, and try to use the same form everytime you shoot