Sports guide for strength, speed, and conditioning

[tuura007]

Thanks for writing this up

[tuura007]

anybody have an example of what they do for agility work? I'm looking for some without using equipment/cones.

You could do so many things. Use lines, crease running, mirror drills with a partner. It's important to use a variety of stimuli other than a fixed cue such as a line or cone. Auditory, visual, and unpredictable stimuli should help to transfer the drill to your sport.

[tuura007]

Amazing post and very informative content.

Here was a great question from an ISSA SnC assignment. Figured this would be the best place for it.

Describe the physiological adaptations that occur when an athletes trains for 2-weeks in the heat.

In the first week the body makes several adjustments that result in lower heart rate, core temperature , core temperature , and skin temperature when at rest and during submaximal exercise. What is also physiologically happening is increased peripheral conductance , increased plasma volume , increased sweating capacity , and a better distribution of sweat over the skin.

Awe-some, thanks.

[Matenido]

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

[BigManJay99]

Depends on the sport - each requires different training. As well as the individual and the position they play in that particular sport.

[ajohnson1996]

Is there an ideal rep range to hit on exercises to gain strength and build mass? I've been told 8-12, but just doublechecking my info. Thanks in advance

8-12 is a good number to hit. Roughly 60% of your max is good weight. The main focus is to do your set to complete failure. This will allow for maximum gains but also make sure to allow proper time for your muscles to rebuild.

[ajohnson1996]

I would agree with this but the best training for a sport is to train in the setting you would play under. Increasing strength, agility, etc. Is good but you will see the most improvement when actually practicing the sport.

[AClarke78]

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

[BoB0Tiller]

thanks for the post!

[sumitk28]

Kickboxing is amazing for getting shredded.

[Sichiple51]

Awesome thread!
I made some notes which must be transferred to my training schedule for sure!
Thanks

[rockstud]

Awesome. Thank you for the wonderful write up.

[roger1311]

My body fat is 18-20%.i am thinking to lose more fat.I wanna become shredded man .what type of exercise is good for me?? I use to run on treadmill 1-hour per day, ride cycle 2 miles, with the regular gym.

[fionakeaton]

Anything specific for goalkeepers?

[Dragan1203]

Maybe not the right thread, but... I hate legs but still try to do every training on schedule. After reading all I'm even more determined to continue. And btw, great forum!

[Britnee1]

Great information, Thank!

[fertokj]

good one, thanks

[Montanan41]

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!

[selfmade23]

Awesome guide thanks heaps

[Montanan41]

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.

[RamSus007]

Move tide move, great work man I've been doing westside for about a year now. It's working incredibly. I include cleans to that the DE bring down day.

Reviving an old thread. Awesome article from the OP along with others. Thank you.

[CasterEd]

I can advise to see the training program for athletes. Their workouts take only 2 hours every 2-3 days. The bottom line is that the exercises differ in intensity and modes of running. Such training helps to quickly increase stamina.

[monicadresses]

awesome article thanks! I appreciate it

[John6655]

Great post for me. Thanks for posting this great info.

[ronaledsmith]

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

[yuliangolodnykh]

Thanks for compiling this! I am going to try this today.

[obrick]

Thank you for such a great post!

[samdencom]

Thanks for the info

[LoriSantiago]

Thanks for this guide!

[AllenDom]

It is quite fascinating to see how the main problem in our food industry; We can buy two Mac Cheese Burgers for just $2 and just ordered a healthy meal that has some rice, veggies, and a piece of grilled meat for about $12.

This is just insane...