So I'm planning on playing football next year in high school and I've already emailed the coach and he says the weight room is open for student use daily. Anyways I've never really lifted weights before other than in gym class in middle school and was wondering what would be a good routine in the terms of lifting / diet? I'm also doing lots of conditioning with the coach so speed should be covered.
Thanks for the help
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05-23-2012, 03:58 PM #1
Football Training : incoming freshman
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05-23-2012, 07:02 PM #2
Google: West Side For Skinny Bastards III. It's a program made my a world famous strength coach and is a great program for football players. Trust me, this guys has trained countless numbers of both college and pro athletes, he knows what he is doing. This program is made for a beginner/intermidate though, its not like an all-pro NFL player workout so it will be great for you. Speed is also covered later in the article.
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05-24-2012, 12:11 AM #3
- Join Date: Mar 2012
- Location: New Jersey, United States
- Age: 31
- Posts: 63
- Rep Power: 148
Personal Records:
BP- 345x6
Squat- 495 4x4
Hang Clean- 275x3
deadlift- 315x4
Pull-ups- 3xBW
40 yard dash- 5.2 seconds
at 305 lbs 19 years of age and all natural August 10th 2011
August 28, 2012
L5-S1 in spine in bad shape lol limited to some things No Spinal Loading allowed :(
BP-325x3
Pull-Ups- 3xBW
307 Lbs 21% BF
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05-24-2012, 06:18 PM #4
Conditioning is not speed...its the opposite of speed. Honestly i dont feel you need very much conditioning in order to play football. I played offense, defense, and special teams last year. i was never on the sideline, i never felt tired and i dont do any conditioning. make sure you are training high weight low reps for fast twitch fibers. dont listen to anyone who tells you light weight and moving the weight fast builds speed. i feel madcow 5x5 is another good lifting program that will last you 12 weeks, so the whole summer. do hill sprints and sled pushes for acceleration. work on plyometrics once you can squat about 1.5x bw. IMPORTANT: do a stretching routine for hip flexors. stretch them 3 times a day or so. they help in speed and vert. no reason to overlook them because it takes just a few minutes.
"When you want to succeed as bad as you want to breath, then you will be successful"
Sophomore Football Highlights http://www.hudl.com/athlete/875481/
Bench/Squat
Start: 45lbs/95lbs~Sept 2010
Now: 210lbs/225lbs
40 Yard Dash
Start: 5.3~Sept 2010
Now: 4.73
Vertical
Start: 22~Sept 2010
Now: 34 (48in Box Jump)
Shuttle
Start: 4.6~April 2012
Now: 4.3
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05-24-2012, 06:46 PM #5
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05-25-2012, 03:58 PM #6"When you want to succeed as bad as you want to breath, then you will be successful"
Sophomore Football Highlights http://www.hudl.com/athlete/875481/
Bench/Squat
Start: 45lbs/95lbs~Sept 2010
Now: 210lbs/225lbs
40 Yard Dash
Start: 5.3~Sept 2010
Now: 4.73
Vertical
Start: 22~Sept 2010
Now: 34 (48in Box Jump)
Shuttle
Start: 4.6~April 2012
Now: 4.3
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05-25-2012, 09:57 PM #7
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