Thanks for writing this up
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02-02-2017, 07:43 PM #151
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02-02-2017, 07:46 PM #152
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02-02-2017, 07:48 PM #153
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02-04-2017, 09:13 AM #154
- Join Date: Aug 2016
- Location: Redondo Beach, California, United States
- Age: 37
- Posts: 120
- Rep Power: 943
Athletic performance is awesome but athletes also have to learn to deload properly. some people train as hard in offseason as they do during season and wonder why they get injured so much
Cyrus Founder and Owner of Shema Fitness
Personal Trainer and Athletic Performance Coach
https://www.youtube.com/channel/UCyJUciayDNvJkvlyvmJlWdg
Instagram: Sports_Cy
Twitter: SportsCy
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04-28-2017, 02:44 AM #155
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09-11-2017, 11:48 PM #156
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09-11-2017, 11:52 PM #157
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09-14-2017, 11:48 PM #158
Has anyone tried lifting 4 days a week along with your field workouts. I do sports specific Workouts (I'm a offensive linemen so I would be doing lots of run blocking, Pass Protection, and footwork drills) 3 Days a Week and Speed/Agility 2 week. I'll replace speed/Agility with conditioning when I'm 8 weeks out from the season.
Currently using Chris Bernard's upper body and lower body Templetes he using for his athletes at strength camp. He runs a great YouTube channel for athletes called Overtime Athletes. Check it out. I've used this template for the past 2 years and have gotten bigger and stronger than any other way of training for football. Very similar to defrancos system except Chris will train power and strength in the same day 4x week.
Upper Body
Plyometric Movement 5-10x1-5
Strength Movement 3-6x1-3
A. Vertical Pull/Horizontal Pull 3x8-12
B. Horizontal Push/Vertical Push 3x8-12
Tricep/Shoulder Complex 5x10-20
Core 3x10-20
Lower Body
Plyometric Movement 5-10x1-5
Strength Movement 3-6x1-3
A. unilateral Movement 3x8-12
B. posterior Chain Movement 3x8-12
Neck/Hsmstring ISO 5x10-20
Core 3x10-20
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09-21-2017, 09:33 PM #159
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10-03-2017, 02:48 PM #160
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10-17-2017, 01:58 AM #161
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10-30-2017, 05:12 AM #162
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02-02-2018, 08:45 PM #163
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03-09-2018, 04:48 AM #164
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05-15-2018, 11:36 AM #165
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08-27-2018, 08:32 AM #166
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09-16-2018, 01:20 AM #167
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09-18-2018, 12:37 AM #168
This is an awesome article. I couldn't agree more on Sport Specific Training, as you describe through out the post. My only question is, would you recommend performing mobility exercises/stretching throughout the lift, in between sets, to increase the full range of motion for athletes. My thought is that increasing flexibility during the the lift, would improve faster recovery time and reduce the likelihood of injury in the weight room and on the field?
Thanks for the post!
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09-25-2018, 03:44 PM #169
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10-10-2018, 08:54 PM #170
Ultimately, jogging for miles does increase your stamina. But this targets your aerobic training (requires oxygen), as you run over a long duration of time. Football focuses on short, quick bursts of motion. Targeting an anaerobic training to be needed (does not require oxygen).
Some training methods you may want to input into your training would be agility drills, using cones and ladders to improve foot speed and focuses on those powerful, bursts of speed in a short amount of time, with 20-25 seconds of rest in between reps (simulating rest in between play). Training for speed is very important as well. 20 yard, 40 yard, and 60 yard sprints will help you perform and focus on those top end, maximum speed (longer rest can be used to ensure you are giving max effort into every sprint). If you are looking for some conditioning to be incorporated into your workout, I would suggest HIIT (High Intensity Interval Training). This form of conditioning is more realistic to football, as you focus on your 30 to 45 second workout with 30 seconds of rest in between sets. Prowler sled pushes for 25 yards, at max effort, with 30 seconds of rest in between reps will help with power and stamina as well.
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02-20-2019, 09:39 AM #171
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04-04-2019, 06:13 AM #172
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04-08-2019, 02:06 AM #173
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04-08-2019, 03:10 AM #174
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05-17-2019, 03:47 AM #175
I just can't help contradicting you on a certain something, and that is the Olympic Lifts. Indeed, they are difficult to do, however, I consider it to be a hazard compensate kind of thing. You can simply harm yourself with any activity other than Oly lifts as you can with Olympic lifts. Hell, doing tire flips wrong could be horrendous on your whole body. Be that as it may, I do see your point. One needs to ensure they ponder the structure carefully before really doing the activity. That all by itself would forestall 99% of wounds. Happy to see you put dynamic extending and warm up in there also
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06-25-2019, 08:44 AM #176
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08-04-2019, 04:18 AM #177
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12-10-2019, 11:49 PM #178
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05-10-2020, 07:47 AM #179
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12-26-2020, 06:16 AM #180
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