MLB08's journey to college program

[mlb08]

I'm in 8th grade, play MLB/FB/DE. I bench max 190, squat 235, and run about a 4.9 40. I'm 5'11 186. I'll keep ya posted on what I'm doing and everything.

So far my workouts like this 3 x a week:
3 sets bench press 135x 12
after my 3 sets, to work the muscles, I put 95 on the bar and do it as many times as I can
3 sets squat 185x 12
3 sets row 145x 12(its on a machine, so I dont know how accuarate the 145 is)
3 sets clean and press 95x 8
2 sets shoulder press 70x 10
3 sets bicep curls 3 sets 35x10

For cardio I run 3 and a half miles 3 times a week, and do some sprints.
After my workout I drink a Optimum Nutrition 100% whey gold standard shake.

I dont really know my full potential yet, so I'm not getting my hopes up for D1, but I definitely wanna play somewere.

[mlb08]

I'm in 8th grade, play MLB/FB/DE. I bench max 190, squat 235, and run about a 4.9 40. I'm 5'11 186. I'll keep ya posted on what I'm doing and everything.

So far my workouts like this 3 x a week:
3 sets bench press 135x 12
after my 3 sets, to work the muscles, I put 95 on the bar and do it as many times as I can
3 sets squat 185x 12
3 sets row 145x 12(its on a machine, so I dont know how accuarate the 145 is)
3 sets clean and press 95x 8
2 sets shoulder press 70x 10
3 sets bicep curls 3 sets 35x10

For cardio I run 3 and a half miles 3 times a week, and do some sprints.
After my workout I drink a Optimum Nutrition 100% whey gold standard shake.

I dont really know my full potential yet, so I'm not getting my hopes up for D1, but I definitely wanna play somewere.

Btw, Any tips on getting recruited?

[mlb08]

GOALS FOR NEXT SEASON:
190 lbs
210 bench max
250 squat max
low 4.9 40

[DocHollidy]

work hard, keep it up

[DocHollidy]

I'm in 8th grade, play MLB/FB/DE. I bench max 190, squat 235, and run about a 4.9 40. I'm 5'11 186. I'll keep ya posted on what I'm doing and everything.

So far my workouts like this 3 x a week:
3 sets bench press 135x 12
after my 3 sets, to work the muscles, I put 95 on the bar and do it as many times as I can
3 sets squat 185x 12
3 sets row 145x 12(its on a machine, so I dont know how accuarate the 145 is)
3 sets clean and press 95x 8
2 sets shoulder press 70x 10
3 sets bicep curls 3 sets 35x10

For cardio I run 3 and a half miles 3 times a week, and do some sprints.
After my workout I drink a Optimum Nutrition 100% whey gold standard shake.

I dont really know my full potential yet, so I'm not getting my hopes up for D1, but I definitely wanna play somewere.

this workout is pretty bad, look up something like WS4SB3 by Joe Defranco... Or 5/3/1 by Jim Wendler. That is what a consensus of guys do on this board

[mlb08]

thanks for the advice, but I'm a little offended you think i'm a skinny bastard lol. I'm reading defranco's program right now.

[jjlifter]

Hey man good work, I'm glad to see kids work so hard at their sports. You obviously have good natural strength and speed so you should probably be able to reach your goals. If i've learned one thing in my lifetime its that most of the time, people who work really hard to reach their goals, tend to reach their goals. Also, like I said before your stats are damn good for an 8th grader(by d3, or d2 standards, some of those d1 prospects are freaks, but who knows you might be able to pull d1)

[PCFootball24]

Like Doc said, your program is pretty bad. You also need to change your conditioning up, 3 miles is worthless for football. I'll post some articles about football conditioning in here tomorrow, I'm going to bed now.

[DocHollidy]

thanks for the advice, but I'm a little offended you think i'm a skinny *** lol. I'm reading defranco's program right now.

no one said your skinny its for all athletes I use it still

[mlb08]

thanks for the help guys

[PCFootball24]

http://www.defrancostraining.com/ask...right-way.html

[mlb08]

I'm liking Defranco, and think I'm gunna go with:
Westside for Skinny Bastards A modified lifting program for "Hardgainers"
I'm gunna start this coming monday.

I like the conditioning workout u gave me PC, but I dont have any of the equipment needed.

[PCFootball24]

I'm liking Defranco, and think I'm gunna go with:
Westside for Skinny Bastards A modified lifting program for "Hardgainers"
I'm gunna start this coming monday.

I like the conditioning workout u gave me PC, but I dont have any of the equipment needed.

You also don't need a PhD in Exercise Physiology to figure out that the energy system that the body calls upon when playing football is the anaerobic energy system. But, here's the "catch" where I feel most coaches go wrong with regards to conditioning for football. (Don't worry; this won't be too technical. Stay with me for a couple more seconds, then we'll get to the fun stuff!) There are two types of anaerobic systems:

#1) The ATP-PC System (Alactic): This system doesn't require or produce oxygen. It's used for quick, explosive activities that last up to 10 seconds.

#2) The Anaerobic Glycolysis System (Lactic): This system doesn't require oxygen either, but it does produce lactic acid. It's used during activities that last between 10 seconds to 1 minute.

Going back to the three most popular football conditioning tests (110's, gassers, 300-yard shuttles); you can see that they fall into the Anaerobic/Lactic System because they take approximately 15 seconds to 1 minute, respectively, to complete.

Why the hell are coaches choosing exercises/tests that take up to 1 minute to complete, when it's a fact that the average football play lasts only about 5 seconds?!? Even an unusually "long" football play will only last 10-11 seconds! Yet, the most popular football conditioning tests measure the efficiency of the athlete's Anaerobic/Lactic system, even though football is an Anaerobic/Alactic sport!!! Strength & conditioning coaches are basically comparing apples to oranges. It's a shame because there's football players every summer who fail their conditioning test during training camp, even though they're actually in "real" football shape!

Here's the deal: I'm calling out all the football strength & conditioning coaches that read this -- I challenge you to start designing all your conditioning/energy system workouts and testing protocols specific to what's actually required during a football game!! Simply put, from this point on, your athletes should be focussing on exercises that require 4-10 seconds of intense activity, followed by 20-40 seconds of rest. Some good examples of exercises that fit into this category are sprints, sprints with changes of direction, resisted sled/prowler sprints, overcoming a resistance (like flipping a tire) then sprinting, jumps into a sprint, reacting to a visual cue, etc. You can get creative with your exercises...you'll see in the video below that I like coupling strongman-type exercises with short, explosive sprints. You'll also want to tweak things according to position. For example, skill position players should be performing "longer" sprints then the lineman, etc. The options are truly endless.

^^^That's the important part. It doesn't matter what equipment you use, just make sure it follows the guidelines he sets out there.

[mlb08]

kk, I'm starting everything on monday

[mlb08]

It's been a good day, I started my program and got some mad pumps. I'm also happy because I got contact from a JUCO school telling me that they may look into me by my junior or senior year if I keep it up.

[mlb08]

KK, just tested my 135 reps. I did it 22 times, anyone know what the record is for 8th graders at the NUC? I'm pretty sure most 9th grader kids their do it about 13-14 times right?