JamieQB8's Training Journal - Preparing to Play D3 Football

[JamieQB8]

Hi,

A little backround information:

I live in england and im hopefully going to college in America this year, I'm in my senior year of high school(English College) and I've recieved a partial academic scholarship offer to a D3 football school in California and im looking to major in movement and sports science. These next 7-8 months are dedicated to preparing to study and play football at the D3 level.

Position: Quarterback

Current Stats

Height: 6ft
Weight: 192lbs
BF %: 15.5

Latest 1RM
Bench: 105kg
Squat: 140kg
DeadLift: 140kg
Push Press:80kg
Max Chin Ups: 17

40: 4.95

Main Goals:
By July my goal is to be 200lb+ with a BF% of 15 or lower.
Improve the 4 Main lifts by atleast 10% by July.
Run a sub 4.9 in July

Nutrition: I am going to avoid processed foods and sugars as much as possible, focus on eating natural foods. High carbs on training days and low carbs high protein and fat on off days. Eating 6 meals(low/medium days) 7 meals(high days) each day. Eating above maintenance level each day.
Supplements:
Fish Oil
Multivitamin
Creatine
Primrose Oil

I will update my weight and BF% weekly.

Thanks for looking

Jamie

[JamieQB8]

Been feeling ill the last couple of days,

I Did the first few exercises of my workout but didn't want to push it, Hopefully im feeling better for tomorrows workout

Today only

Box Squats
90kg x 6
90kg x 6

DB Bench
30kg x 10
30kg x 10

[JamieQB8]

Warm up(Jogging, arm hip circles etc. power drills and light streching)
Overhead squats with broom stick
glute bridges 2 x 10

Shoulder Series x 1
Face Pulls 22kg x 15
External Rotations 3.75kg x 12
lying external rotations 6kg x 10
BPA's x 20

Hang power Snatch
50kg x 6
50kg x 6
50kg x 6

Bulgarian Split Squats superseted with Box Drops
12kg x 8
12kg x 8
12kg x 8

Box Drops
X 6
X 6
x 6

Barbell Bench superset with pylo press up
85kg x 8
80kg x 8
80kg x 8

Plyo Press up 6 total each set
bw X 6
bw X 6
bw X 6

Reverse lunge with knee lift 5 x each leg
40k x 10
40k x 10
40k x 10

Military press supersetted with chin ups

Military Press
50kg x 8
45kg x 8
45kg x 8

Chin Ups
bw X 8
bw X 8
bw X 8

[JamieQB8]

Tempo Runs x 2 sets x 7 x 60 meters
30-45 secs rest between each rep
3 mins rest between sets
Don't exceed 75% of top speed


Low Intensity High Volume Abdominals x 500 total repetition
Using any ab exercise(Isometric exercises 1 second counts as one rep)
Sets of 50 reps - 100 reps


Cool down (3 min jog) and stretching

Notes:
felt good during the whole session
Extra motivation for abs as the girls football team was in the gym

[JamieQB8]

Warm-Up:
4 min jogs
foam rolling
hurdle hip mobility
Chins ups and light abs

Shoulder Series:
Facepulls 22kg x 15
Cable External Rotations 3.75kg x 10
Lying external Rotations 6kg x 10
BPA's x 20


Kettlebell Squat Jumps- 4 sets x 10 reps with 12kg


Weights Primary- Squats x 4 x 6, Incline Dumbell Presses x 4 sets x 10

Barbell Bulgarian Split Squats:
50kg x 6
50kg x 6
50kg x 6
50kg x 6

Incline Dumbell Bench
28kg x 10
28kg x 10
28kg x 10
28kg x 10

Auxiliary weights- Back raises, curls, neck bridges and SL Glute Bridges x 2-3 rounds of 8-20 repetitions

Back Hyperextentions:
20kg x 10
20kg x 10

Barbell Curls with Fat Gripz
30kg x 10
30kg x 10

Neck Bridges on a Bench
BW X 10
BW X 10

SL Glute Bridges
BW x 10
BW x 10

Cool down (3 min jog) and stretching

Notes:

Had less time than expected so had to rush through the workout.
Up the weight on the BSS in future workouts

[JamieQB8]

Height: 6ft

This Morning
Weight: 188lbs
BF: 14.7%

So much for gaining weight haha, I feel leaner and stronger though, so im going to keep eating the same right now and see how it goes. The goal of 200lbs is still in mind.

Might change the goal to a lean 195 depending on how the next few weeks go.

Sports massage today.

American Football Club training tomorrow morning + Coaching.

[JamieQB8]

Warm-Up:
4 min jog
foam rolling
Barbell complex x 5(front squat, press, overhead squat with 20kg bar)
Chins ups and light abs

Shoulder Series:
Facepulls 22kg x 16
Cable External Rotations 3.75kg x 10
Lying external Rotations 8kg x 10
BPA's x 20


Kettlebell Squat Jumps- 4 sets x 10 reps with 12kg


Weights Primary- Bulgarian Split Squats x 2 x 5, Flat Dumbell Presses x 2 sets x 8, Inverted rows 3 sets of 10

Barbell Bulgarian Split Squats:
60kg x 5
60kg x 5
60kg x 5

Flat Dumbell Bench
32kg x 8
32kg x 8


TRX Inverted Row(neutral grip)
BW X 10
BW X 10
BW X 10

Auxiliary weights- Back raises, curls, neck bridges and SL Glute Bridges x 2-3 rounds of 8-20 repetitions

Back Hyperextentions:
20kg x 12
20kg x 12
bw x 10

Barbell Curls with Fat Gripz
30kg x 10
30kg x 10
30kg x 10

Neck Bridges on a Bench
BW X 10
BW X 10
BW X 10

SL Glute Bridges, with foot elevated on bench
BW x 10
BW x 10
BW X 10

Cool down (3 min jog) and stretching

Notes:

Felt strong during the workout, back started to feel painful on hyperextension so i just did bw on the last set.
Up the weight on the BSS in future workouts...again.
BSS for sets of 5 are awesome, feel it alot more in the hamstring and glute compared to free squats, alot easier to get consistant full depth aswell.
Contrast Shower now

[JamieQB8]

Tempo Runs x 2 sets x 7 x 60 meters
30-45 secs rest between each rep
3 mins rest between sets
Don't exceed 75% of top speed


Low Intensity High Volume Abdominals x 500 total repetition
Using any ab exercise(Isometric exercises 1 second counts as one rep)
Sets of 50 reps - 100 reps


Cool down (3 min jog) and stretching

Had a day off classes today due to an inset day, I had around a 30 min streching session later in the day+Shoulder prehab

Notes:
Tempo runs felt alot easier and more relaxed than last week.
Abs are feeling alot stronger and 500 reps is becoming easier to reach in less sets

[Sigmafan]

What school op? In the SCIAC?

[JamieQB8]

Warm-Up:
4 min jog
Band walks, duck walks
Overhead ATG squats with bar
Light Streching


Shoulder Series:
Facepulls 22kg x 15
Cable External Rotations 3.75kg x 10
Lying external Rotations 6kg x 10
BPA's x 20


Kettlebell Squat Jumps- 5 sets x 10 reps with 12kg


Weights Primary- Pull Ups x 3 x 10, Inverted rows 3 sets of 10

Pull Ups w/Fat Gripz:
BW X 10
BW X 10
BW X 10


TRX Inverted Row(neutral grip)
BW X 10
BW X 10
BW X 10

Auxiliary weights- Back raises, curls, neck bridges and SL Tricep Pull Downs x 2-3 rounds of 8-20 repetitions

Back Hyperextentions:
20kg x 12
20kg x 12
20kg x 12

Barbell Curls with Fat Gripz
30kg x 10
30kg x 10
30kg x 10

Neck Bridges on a Bench
BW X 10
BW X 10
BW X 10

Tricep Pulldowns
24kg x 10
24kg x 10
24kg X 10

Cool down (3 min jog) and stretching

Notes:
Lower back feeling better no pain during hyperextensions
Felt like I hadn't worked out after the session, Hardly any fatigue at all.

[JamieQB8]

What school op? In the SCIAC?

Yeah, the University of La Verne.

Their offensive co-ordinator is english so our coach has a link with him.

[JamieQB8]

Same as tuesdays workout

Tempo Runs x 2 sets x 7 x 60 meters
30-45 secs rest between each rep
3 mins rest between sets
Don't exceed 75% of top speed


Low Intensity High Volume Abdominals x 500 total repetition
Using any ab exercise(Isometric exercises 1 second counts as one rep)
Sets of 50 reps - 100 reps


Cool down (3 min jog) and stretching

Notes:
Tempo runs felt alot easier and more relaxed than last week.
Abs are feeling alot stronger and 500 reps is becoming easier to reach in less sets

[JamieQB8]

This Morning
Weight: 188 5/8 lbs
BF: 14.4%

Felt good this week, Didn't eat as much as I should of but still managed to put on 1/2 a pound and decrease BF%.

If I continue to put on around 1/2 a pound a week of muscle, I should be just under 200lbs by june.

Macros for today(Only protein counted from protein food, carbs counted only from carb based food ie. don't count the protein in potatoes)

6 meals:
Meal 1: 20g carbs, 35g protein, 3g fish oils
Meal 2: same as meal 1
Meal 3: same as meal 1
Meal 4: 35g protein, 2 cups veggies, 3g fish oils, 2 tablespoons

all natural peanut butter

Meal 5: same as meal 4
Meal 6: 35g protein, 3000mg evening primrose oil, 1 Tablespoon
of extra virgin olive oil

[JamieQB8]

Warm-Up Ground based mobility- Scorpions, Donkey Raises, Donkey Trails, Donkey Kicks, Push-Ups, Cat/Camel/DiveBomb Push-Ups into Cobra Stretch, Rollovers into V-sits, Toe Touches, Spread Eagle Sit-Ups

Mobility Standing- Over/Under Hurdle Drills, Walking Lunges, Side to Side/Forward/Backwards Leg Swings, Squats
Easy stretching- 5 minutes
Power-Speed Drills (Butt kicks, A-skips, Bounds, Running A’s, B-skips, Ankle Pops) x 3 sets of 15m

Speed Training(60 secs rest between each rep 4 mins rest between the two series)

Sprints with Push-Up Start x 10
Medicine Ball Chest Throws into Sprints(6kg med ball) x 10



Backward Medicine Ball Throws 1 x 6 sets - 60 seconds rest
-
Forward MB Chest Throw from Knee’s 1 x 6 sets - 60 seconds rest

-Had a protein bar here(long workout haha)

Vertical Jump with Kettlebell(12kg) 6 x 4 sets 60 seconds rest


Shoulder Series
FacePulls 16kg x 15
cable rotations 2.25kg x 15
Lying rotations 4kg x 15
BPA'S x 20

Primary Weights(60-65% of 1RM)
Bench Press
70 x 5
70 x 5
70 x 5
70 x 5

ATG Squats
70 x 6
70 x 6
70 x 6
70 x 6


Auxiliary Weights x 2 sets(Each set is a non stop circuit) 2 min rest between sets
Back Raises
20kg x 15
dumbbell bench press
28kg x 8
Dumbbell Rows
28kg x 15
Barbell Curls
30kg x 10
Shrugs
120kg x 15
Neck Bridges
BW X 10

Notes:
Good session

Speed training is the focus for the next month.

It felt good to deload on the weights, havn't had a proper deload week in a while. Weights will stay low as speed is the focus.

[JamieQB8]

Tempo Runs + Abs

General Warm up - Mobility + power drills

Tempo Runs(75% full speed) (on Grass)
5 Push-Ups between reps 60 metres 10 reps 2 sets 45 seconds between each rep 3 minutes rest between sets

Shoulder Mobility and Streching


Abdominals 600 repetitions- keep rotating exercises(Low intensity, little or no weight used)

Notes:

Had a root canal today, don't get a crown until next friday so it messes with my diet a bit(have to eat alot of softer foods)

[JamieQB8]

Warm-Up Ground based mobility- Scorpions, Donkey Raises, Donkey Trails, Donkey Kicks, Push-Ups, Cat/Camel/DiveBomb Push-Ups into Cobra Stretch, Rollovers into V-sits, Toe Touches, Spread Eagle Sit-Ups

Mobility Standing- Over/Under Hurdle Drills, Walking Lunges, Side to Side/Forward/Backwards Leg Swings, Squats
Easy stretching- 5 minutes
Power-Speed Drills (Butt kicks, A-skips, Bounds, Running A’s, B-skips, Ankle Pops) x 3 sets of 15m

Speed Training(60 secs rest between each rep 4 mins rest between the two series)

Sprints with Push-Up Start x 10
Medicine Ball Chest Throws into Sprints(5kg med ball) x 10



Backward Medicine Ball Throws 1 x 6 sets - 60 seconds rest
-
Forward MB Chest Throw from Knee’s 1 x 6 sets - 60 seconds rest

Vertical Jump with Dumbbell(14kg) 6 x 4 sets 60 seconds rest


Shoulder Series
FacePulls 18kg x 15
cable rotations 2.25kg x 15
Lying rotations 4kg x 15
BPA'S x 20
No Primary weights on a wednesday


Auxiliary Weights x 3 sets(Each set is a non stop circuit) 2 min rest between sets
Back Raises
25kg x 15
dumbbell bench press
32kg x 8
Dumbbell Rows
32kg x 15
Barbell Curls
30kg x 10
Shrugs(Dumbbell)
44kg x 15
Neck Bridges
BW X 10

Followed by hours of unkitted practice

[JamieQB8]

Was meant to be tempo runs + abs today but the turf was soaked.

So

mobility work + 40 mins of jump rope(one foot two feet alternating double jumps, different footwork etc for 2 mins at a time full speed)

600 total reps abs
(Plank, superman plank, crunches, air bike, reverse crunches, hanging knee raises, hanging leg raises, weighted swiss ball crunches etc.)

Notes:

Great Britain Trials on saturday so no workout tomorrow

[JamieQB8]

Great Britain senior trials today went well, no combine testing due to the snow. But still did all positional drills and team scrimmage. Find out in two weeks if I made the team.

Today:
weight: 189lbs
BF:14.8%

Nutrition has not been good this week, need to prepare more meals in advance from now on..

Goals for next week:
Eat at least 5 whole food meals each day
get to 189 1/2 lbs or more while decreasing or maintaining BF% by next saturday
At least 3 30 min streching/mobility sessions

[JamieQB8]

No Weights today just track

Sprints with Push-Up Start 15 metres x 8 2 min rest between sprints 5 mins rest until next set

Medicine Ball(5kg) Chest Throws into Sprints 15 metres x 8 2 min rest between sprints

[JamieQB8]

Warm up
Mobility + streching and power drills

Tempo Runs
5 Push-Ups between Reps 60 metres 10 Runs 2 sets 30 secs rest between runs 3 mins between sets

600 reps total abs

crunches, leg raises, med ball work, hanging knee raises, reverse crunch, plank etc...

[JamieQB8]

Warm up

Mobility - Light Streching - Power Drills


Sprints with Push-Up Start 15 metres x 8 2 min rest between sprints 5 mins rest until next set

Medicine Ball(5kg) Chest Throws into Sprints 15 metres x 8 2 min rest between sprints

Backwards Med ball throws 8 x 1 with 5kg

Kneeling med ball throws 8 x 1 with 5kg

Lifting:

Vertical Jump With Dumbell
16kg x 6
16kg x 6
16kg x 6
16kg x 6

Shoulder Series
FacePulls 18kg x 20
cable rotations 2.25kg x 15
Lying rotations 4kg x 15
BPA'S x 20
No Primary weights on a wednesday

Auxiliary Weights x 2 sets(Each set is a non stop circuit) 2 min rest between sets
Back Raises(slow tempo)
20kg x 15
dumbbell bench press
32kg x 10
Dumbbell Rows(no momentum, slow tempo)
30kg x 15
Dumbell Curls
14kg x 12
Shrugs(Dumbbell)
44kg x 15
Neck Bridges
BW X 10

+ 2 Football Training sessions

[JamieQB8]

Warm up
Mobility + streching and power drills

Tempo Runs
5 Push-Ups between Reps - 60 metres x 10 Runs - 2 sets of 10 30 secs rest between each run - 3 mins rest between sets

600 reps abs

crunches, leg raises, med ball work, hanging knee raises, reverse crunch, plank etc...

[JamieQB8]

Warm up

Mobility - Light Streching - Power Drills


Sprints with Push-Up Start 15 metres x 8 2 min rest between sprints 4 mins rest until next set

Medicine Ball(5kg) Chest Throws into Sprints 15 metres x 8 2 min rest between sprints

Backwards Med ball throws 8 x 1 with 5kg

Kneeling med ball throws 5 x 1 with 5kg

Lifting:

Vertical Jump With Dumbell
14kg x 6
14kg x 6
14kg x 6
14kg x 6

Shoulder Series
FacePulls 18kg x 20
cable rotations 3.75kg x 10
Lying rotations 6kg x 10
BPA'S x 20

ATG Squats
80kg x 6
80kg x 6
80kg x 6


Notes: Gym closed early so I couldn't fit the whole session in today

Sports massage today

Half Term this coming week, more time to train harder.

Weight and BF% Tomorrow

[JamieQB8]

True Morning Weight
185lb 5/8
BF:
13.9%

Recovery/Rest Day Today

Notes:
Loading creatine phase 20g per day for next 5 days then 5g per day maintainance

I take my BF% from my scales so its not very accurate, im feeling leaner and stronger right now

[JamieQB8]

Workout Today, Didn't have much time as my family came down to visit.

cut down alot on the sprints today as we did alot of sprinting and agility drills for sundays training yesterday.

Warm up
Mobility- streching - power drills

2 reps of push up sprints 20m
2 reps of medicine ball throw sprints 20m
8 reps of backwards med ball throws
8 reps of med ball throw from knees
Med ball=5kg

Dumbell jumps
14kg x 6
14kg x 6
14kg x 6
14kg x 6

Shoulder Series 1
Facepulls 18kg x 20
cable external rotations 2.25kg x 20
lying rotations 4kg x 20
BPA's x 20

primary weights(60-70%)

Bench Press
75kg x 5
75kg x 5
75kg x 5

ATG Squats
75kg x 5
75kg x 5
75kg x 5
75kg x 5


Aux Weights

Back Raises
25kg x 12
25kg x 12
25kg x 12

Dumbell Bench
32kg x 8
32kg x 8

Dumbell Row
30kg x 15
30kg x 15

Dumbell Hammer Curls
14kg x 12
14kg x 12

Dumbell Shrugs
50kg x 12
50kg x 12

[JamieQB8]

AM:Skill Work
QB footwork drills and throwing to a couple of receivers for around an hour


PM:Tempo Runs + Abs

Warm up
Mobility + streching and power drills

Tempo Runs
5 Push-Ups between Reps - 60 metres x 10 Runs - 2 sets of 10 - 35 secs rest between each run - 3 mins rest between sets

600 reps abs - low intensity sets of 50-100 reps at a time



Evening Weight: 188lbs 3/4

Notes:
Just discovered http://www.mobilitywod.com/ going to incorperate all the mobilty work for at least 15 mins each day, check it out if you havn't already

[JamieQB8]

AM Session:
Warm up
Mobility- streching - power drills

2 sets of 4 reps of push up sprints 20m - 2 min rest between reps and 3 min between sets)

2 sets of 4 reps of medicine ball throw sprints 20m - 2 min rest between reps and 3 min between sets)

8 reps of backwards med ball throws

8 reps of med ball throw from knees
Med ball=5kg

Dumbell jumps
12kg x 6
12kg x 6
12kg x 6
12kg x 6
12kg x 6

Shoulder Series 1

Facepulls
23kg x 12
23kg x 12

cable external rotations
3.75kg x 10
3.75kg x 10

lying rotations
6kg x 10
6kg x 10

BPA's
Black thera band x 20
Black thera band x 20

No primary weights on wednesday


Aux Weights

Back Raises
25kg x 12
25kg x 12
25kg x 12

Dumbell Bench
32kg x 10
32kg x 10
32kg x 10

Dumbell Row
32kg x 10
32kg x 10
32kg x 10

Barbell Curls with Fat Gripz
30kg x 10
30kg x 10
30kg x 10

Dumbell Shrugs
50kg x 12
50kg x 12
50kg x 12



PM: Team unkitted session, agility drills + positionals for 1 hour

[JamieQB8]

Warm up
Mobility + streching and power drills

Tempo Runs
5 Push-Ups between Reps - 60 metres x 10 Runs - 2 sets of 10 - 35 secs rest between each run - 3 mins rest between sets

600 reps abs - low intensity sets of 50-100 reps at a time

[JamieQB8]

Training Saturday and Sunday so decreased the volume today - no med ball throws or accessary work

Warm up
Mobility- streching - power drills

2 sets of 4 reps of push up sprints 20m - 2 min rest between reps and 3 min between sets

2 sets of 4 reps 10m build up into 20m sprint - 2 min rest between reps and 3 min between sets

Dumbell jumps
10kg x 6
10kg x 6
10kg x 6
10kg x 6
10kg x 6

Shoulder Series 1

Facepulls
23kg x 12

cable external rotations
3.75kg x 10

lying rotations
6kg x 10

BPA's
Black thera band x 20

Primary Weights(70%):

Bench Press
75kg x 5
75kg x 5
75kg x 5
75kg x 5

Superset with
Chin ups with Fat Gripz
BW X 8
BW X 8
BW X 8
BW X 8


Squats
75kg x 5
75kg x 5
75kg x 5
75kg x 5



Evening Weight : 191 LBS

[JamieQB8]

Warm-Up Ground based mobility- Scorpions, Push-Ups, Rollovers into V-sits, Toe Touches, Spread Eagle Sit-Ups, hip flexor strech

Mobility Standing- Over/Under Hurdle Drills, Walking Lunges, Side to Side/Forward/Backwards Leg Swings, Squats, walking hamstring strech

Power-Speed Drills (Butt kicks, A-skips, Running A’s, B-skips) x 2 sets of 15m

Speed Training(4 mins rest between each rep 6 mins rest between the each set)

Sprints with Push-Up Start x 2 sets of 4 30 Meters
Medicine Ball Chest Throws into Sprints(5kg med ball) x 2 sets of 4 30 Meters



Backward Medicine Ball Throws 1 x 8 sets - 50 seconds rest
-
Forward MB Chest Throw from Knee’s 1 x 8 sets - 50 seconds rest

Vertical Jump with Dumbbell(12kg) 6 x 5 sets 50 seconds rest


Shoulder Series
FacePulls 21kg x 15
cable rotations 3.75kg x 10
Lying rotations 6kg x 10
BPA'S x 20


Primary Weights(75-80%)

Squats(Video at bottom of post)
90kg x 4
80kg x 4
80kg x 4
80kg x 4

Bench Press
80kg x 4
80kg x 4
80kg x 4
80kg x 4


Auxiliary Weights x 2 sets(Each set is a circuit) 2 min rest between sets
Back Raises
25kg x 12
25kg x 12

dumbbell bench press
32kg x 10
32kg x 10

Dumbbell Rows
32kg x 10
32kg x 10

Barbell Curls
30kg x 8
30kg x 8

Shrugs(Dumbbell)
50kg x 12
50kg x 12

Neck harness on cable
12kg X 15
12kg x 15


Notes:
Didn't get a chance to do morning weight on the weekend, will do tomorrow morning
Felt good today, sprint technique and stride length are improving.

Squat Videos:

90kg x 4(skip to 0:16 to see the squat)


80kg x 4(try to go slightly lower, skip to around 0:20 to see the squat)