Hey, my name is Matt Powers, I am going to be a senior next year at Lindsey Wilson College. I just finished 1st team all conference as a wide receiver, and will be a pre seseaon all american next year.
This will my last off season with the team and I plan on documenting my track through the off season through diet and my weight lifting program from week to week.
Ill let you know my progression as well as the workouts we do in and out of the weight room facilities every day and some of my nutrition from day to day.
Height : 6'3
Weight: 210
40: 4.58
Vert: 37
Bench : 345
Squat : 405
Power Clean: 285
Macronutrients:
Calories: 2800
Protein: 215- 251g
Carbs: 276-322g
Fats: 56-63g
Feel free to ask questions about college football training and how I can help with your supplements, over all preformance on and off the field, and nutrition
|
-
02-12-2013, 04:21 PM #1
MPow12 2013 College Football offseason workout
-
02-12-2013, 04:23 PM #2
We are already a week into the training, but I'll start my log today
For Tuesday 2/12/2013:
Hang clean to front squat: 2x4 2X3
149, 162, 186, 200
Shrugs: 4x12
225, 225, 225, 225
Dumbell Lunges: 3x6 (each leg)
45, 45, 50
One arm kettle bell snatches: 3x5 (each arm)
45, 50, 55
Max Machine sled punches: 6x5
works on hand speed and violence
Hip thrusters: 3x15 (each leg)
Lay back on bench with one leg in the air and one leg on the ground dip hips low to the ground and thrust upwards with one leg in the air
These are fast twitch muscle workouts, emphasis with speed towards the beginning of the off season and progressively become heavier in weight and lower in reps towards the end
-
02-13-2013, 10:22 AM #3
Wednesday 2/13/2013
Wednesday workout:
No in facility trainging today with the football team, however we did a Five A.M. conditioning session:
Session done in a basketball gym (wellness center) Six stations lasting Five minutes each of variations of cone drills and a Suicide cone drill full court to finish
Stations:
1) Zig Zag cone drill:
Description: Cones are placed at diaganols creating connected zigzags
Sprint to the first cone plant on your outside foot and touch the cone with your left hand (inside hand) and to the next with outside foot and right hand touching the cone (inside hand) and so on through the whole drill
2)Floor Wipers:
Description: Cones are placed at half court and players stand at baseline with two-by-fours with carpet on the bottom
players go two by two ( to race for competition) with the carpet side of the board on the ground and push the board to the cone and back as fast as possible. knee's do not touch nor does the board come off the ground
3)Pro shuttle:
Description: Three cones placed in a line, three yards apart
Athletes stands on the middle cone , sprints to the left cone 5 yards, to the right cone 10 yards and back to the middle cone (raced agaisnt another teammate for competition)
4)L-drill:
Description: Three cones placed on the floor making an L shape five yards apart
Start on the bottom extension of the L sprint to the first cone and back, then sprint baack the same direction looping around the outside cone and then back to where you came (race another athlete for comepetition) {look up this exercise if do not understand this principle, very popular}
5)Ladder drill:
Description: Speed ladder is placed on the floor
Variation of footwork drill no set format, 2 feet in and 2 feet out, skiers, ect. just depends on what the coach calls
6) Small levels cone drill:
Description: Three cones are set out 5 yards apart and numbered in a line, 1,2,3.
Player starts at the bottom cone and the coach calls out a number 2-1-1, the player sprints to the second cone and back to start and then to the first cone and back and then the first cone one more time and back. No set format just whatever number the coach calls (raced against other atheletes for comepetititon)
The last 30 - 50 minutes of workout is the sprinting section:
Description: Just like the Small level cones drill (6) in the upper section, except it is stretcehed the length of the court 10 yards apart.
The coach calls out a Sequence, (3,1,2) and the player sprints to the cone and back just like the last exercise. The length of the exercise depends on how well you do as a team, poor effort= longer running period, great effort = shorter running time
After runnning a "cool down" stretch period for fifteen minutes
TOTAL WORKOUT TIME: 1 hour 30 minutesNot a rep!
22 Year old Senior in college, playing College Football!
Have a question feel free to message
-
02-14-2013, 03:52 PM #4
-
-
02-14-2013, 04:10 PM #5
Thursday 2/14/2013
Worked out with the team today in the facilities:
Push Press: 2x4 2x3
138, 149, 155, 167
Rack Press 4x6
173, 186, 198, 215
Rengade Rows 2x20
25, 25
Tricep Push Downs and Band Curls [superset]: 3x10 (each)
Triceps: 70, 70, 70
Dumbell Stability Ball Press: 3x8
55, 55, 55
Manual Rear Delt: 2x10 (w/ partner)
Flutter Kick, Scissor Abs set: 3x45sec (each variaiton)
TOTAL WORKOUT TIME: 1 hourNot a rep!
22 Year old Senior in college, playing College Football!
Have a question feel free to message
-
02-15-2013, 02:03 AM #6
-
02-15-2013, 07:13 AM #7
-
02-18-2013, 11:29 AM #8
Fridaay 2/15/13
In the facility work out with the team
Clean jerks: 2x4 2x3
175, 185, 210, 225
Box sqaut: 4x6
185, 200, 215, 225
Shrugs: 4x12
225, 275, 275, 275
Back Extensions: 2x15
25lb plate
Manual neck: 1x10
2 on side, 1 on stomach
Hip Band movement: 3 trips
Bands are placed on ankles and you get in a low shuffle postions and shuffle 10 yards down and 10 yards back
Max Machine sled punches: 6x5
works on hand speed and violence
TOTAL WORKOUT TIME : 1 HOURNot a rep!
22 Year old Senior in college, playing College Football!
Have a question feel free to message
-
-
02-18-2013, 11:52 AM #9
Sunday 2/17/13
On the field training/condition session
Six stations lasting Five minutes each of variations of cone drills, medicine ball, and sprint drills, with 10x 110 yard sprints to finish
1) Medicine ball throws:
Description: players stand 25 yards apart and try to throw the ball over their head to the other player
take a 25 lb medicine ball and squat and throw over head
2) Figure Eight chase:
Description: two large loops are placed side by side on the field looking like an 8
Two players start at a line and chase each other around hoops placed on the ground trying to pass one another to the finish
3) Star Cone drill
Description: Cones are placed in a star on the field
Player starts at one cone and runs to the middle and touches the center cone (center of the star) and back out untill he touches the middle and each point of the star
4) Hurdle Drill: (Race against another player for competition)
Description: procession of drills is a follows: cone , high hurdle, a stand up football bag, football bags 5 in a row spaced and layed on the ground and one more stnd up bag at the end
Player starts on stomach behind a cone and under a hurdle, whistle is blown sprint over cone, underhurdle and around a football dummy and high step over bags placed on the ground and sprint five more yards to touch a dummy to finish
5)Pro shuttle:
Description: Three cones placed in a line, three yards apart
Athletes stands on the middle cone , sprints to the left cone 5 yards, to the right cone 10 yards and back to the middle cone (raced agaisnt another teammate for competition)
6) Command drill
Description: coach shouts a command and player follows and then sprints out
start on a line sprint up five yards and start shuffling feet, coach will point left or right and you follow by shuffling, if coach says up, you jump if says down you hit the ground with your chest and get back up ready for next command when commands are through you sprint out of the drill the remaining five yards
example: right, left, up, up, down, out
After stations groups according to skill are placed in the back of the endzone for sprints
Sprints: 10 x 110 yards (timed)
Wr/Db: under 15 sec
Rb/Td: 16 sec
Qb/Lb : 17 sec
OL/DL: 18 sec
45-55 sec rest inbetween sprint
Cool down and Stretch: 15 min
TOTAL WORKOUT TIME: 1 hour 35 minNot a rep!
22 Year old Senior in college, playing College Football!
Have a question feel free to message
-
02-18-2013, 11:53 AM #10
-
02-18-2013, 01:09 PM #11
-
02-18-2013, 01:09 PM #12
-
-
02-18-2013, 03:27 PM #13
-
02-18-2013, 03:29 PM #14
here is the best example
http://www.youtube.com/watch?v=EjSMawMbwMsNot a rep!
22 Year old Senior in college, playing College Football!
Have a question feel free to message
-
02-18-2013, 03:36 PM #15
Monday 2/18/13
2/18/13
In facility workouts today
Hang snatch 2x4 2x3
110, 110, 115, 125
Bench press 5x5
185, 210, 215, 225, 235
Wide Grip Pull Ups: 3x as many as possible
20, 15, 15
Dumbell incline: 4x6
60, 65, 70, 70
Band pull aparts: 3x10
description: feet shoulder-width apart, pull bands from touching fists to wide as possible
Dumbell Row: 4x6 each arm
100, 100, 100, 100
Tricep pull downs: 3x10 with rope
70, 70, 70
Abs- 30, 20, 10's: 3 sets
30 - toe touches
20 - ab rotationals
10 - V-ups
TOTAL WORKOUT TIME : 1 hourNot a rep!
22 Year old Senior in college, playing College Football!
Have a question feel free to message
-
02-19-2013, 03:33 PM #16
Tuesday 2/19/13
In the facility workout
Speed band squats: 6x3
153, 153, 153, 165, 165, 165
Shrugs: 4x12
275, 275, 275, 275
Single leg squat: 4x6 (each leg)
50 ,50 ,55, 55
Kettle bell swings: 4x15
55, 55, 55, 55
Glute/Hamstring raises: 3x6
25, 25, 25
Max Machine sled punches: 10x5
works on hand speed and violence
Bull dogs: 3 sets
works hip flexor
TOTAL WORKOUT TIME: 1 hourNot a rep!
22 Year old Senior in college, playing College Football!
Have a question feel free to message
-
-
02-20-2013, 12:56 PM #17
-
02-21-2013, 07:10 AM #18
Wednesday 2/20/13
Wednesday workout:
No in facility trainging today with the football team, however we did a Five A.M. conditioning session:
Session done in a basketball gym (wellness center) Six stations lasting Five minutes each of variations of cone drills and a sprint session to end
Stations:
1) Zig Zag cone drill:
Description: Cones are placed at diaganols creating connected zigzags
Sprint to the first cone plant on your outside foot and touch the cone with your left hand (inside hand) and to the next with outside foot and right hand touching the cone (inside hand) and so on through the whole drill
2)Floor Wipers:
Description: Cones are placed at half court and players stand at baseline with two-by-fours with carpet on the bottom
players go two by two ( to race for competition) with the carpet side of the board on the ground and push the board to the cone and back as fast as possible. knee's do not touch nor does the board come off the ground
3)Pro shuttle:
Description: Three cones placed in a line, three yards apart
Athletes stands on the middle cone , sprints to the left cone 5 yards, to the right cone 10 yards and back to the middle cone (raced agaisnt another teammate for competition)
4)L-drill:
Description: Three cones placed on the floor making an L shape five yards apart
Start on the bottom extension of the L sprint to the first cone and back, then sprint baack the same direction looping around the outside cone and then back to where you came (race another athlete for comepetition) {look up this exercise if do not understand this principle, very popular}
5)Ladder drill:
Description: Speed ladder is placed on the floor
Variation of footwork drill no set format, 2 feet in and 2 feet out, skiers, ect. just depends on what the coach calls
6) Small levels cone drill:
Description: Three cones are set out 5 yards apart and numbered in a line, 1,2,3.
Player starts at the bottom cone and the coach calls out a number 2-1-1, the player sprints to the second cone and back to start and then to the first cone and back and then the first cone one more time and back. No set format just whatever number the coach calls (raced against other atheletes for comepetititon)
The last 30 - 50 minutes of workout is the sprinting section:
Description: In our colleges wellness center we have three basketball courts, during this sprinting section we use two of them, from baseline to baseline
There are three groups according to skill, that line up on one sideline of the first court, the object is to sprint to the closest opposite sideline and then back and then sprint through to the second courts opposite sideline, you start out with ten "Perfect" sprints from each group if one group messes up (doesn't touch a baseline, that sprint doesnt count), then that sprint does not count
we did 18 total sprints
EXAMPLE:
l
l
l----------------->l l
l<-----------------l l
l----------------->l-l------------>l
After runnning a "cool down" stretch period for fifteen minutes
TOTAL WORKOUT TIME: 1 hour 45 minutesNot a rep!
22 Year old Senior in college, playing College Football!
Have a question feel free to message
-
02-22-2013, 10:51 AM #19
Thursday 2/21/2013
In facility workout :
Push press: 2x4 3x3
165, 175, 185, 205, 205
Incline bench: 5x5
155, 163, 185, 205, 205
Bench dips: 3x AMAP
33, 34, 31
Skull crushers: 3x10
75, 80, 85
Band pull aparts: 2x10
description: feet shoulder-width apart, pull bands from touching fists to wide as possible
Lat pull downs {super set with} low rows: 4x8
120, 120, 120, 120
Shoulder circuit: 3x10
Front raises, overhead press, upright rows
45 lb plate
Scissor Abs: 3x12
right leg, left leg, both legs
TOTAL WORKOUT TIME: 1 HOURNot a rep!
22 Year old Senior in college, playing College Football!
Have a question feel free to message
-
02-25-2013, 09:04 PM #20
Friday 2/22/13
Friday 2/22/12
Five A.M. conditioning session and a Three P.M. lift in facilities
Session done in a basketball gym (wellness center) Six stations lasting Five minutes each of variations of cone drills and a Suicide cone drill full court to finish
Stations:
1) Zig Zag cone drill:
Description: Cones are placed at diaganols creating connected zigzags
Sprint to the first cone plant on your outside foot and touch the cone with your left hand (inside hand) and to the next with outside foot and right hand touching the cone (inside hand) and so on through the whole drill
2)Floor Wipers:
Description: Cones are placed at half court and players stand at baseline with two-by-fours with carpet on the bottom
players go two by two ( to race for competition) with the carpet side of the board on the ground and push the board to the cone and back as fast as possible. knee's do not touch nor does the board come off the ground
3)Pro shuttle:
Description: Three cones placed in a line, three yards apart
Athletes stands on the middle cone , sprints to the left cone 5 yards, to the right cone 10 yards and back to the middle cone (raced agaisnt another teammate for competition)
4)L-drill:
Description: Three cones placed on the floor making an L shape five yards apart
Start on the bottom extension of the L sprint to the first cone and back, then sprint baack the same direction looping around the outside cone and then back to where you came (race another athlete for comepetition) {look up this exercise if do not understand this principle, very popular}
5)Ladder drill:
Description: Speed ladder is placed on the floor
Variation of footwork drill no set format, 2 feet in and 2 feet out, skiers, ect. just depends on what the coach calls
6) Small levels cone drill:
Description: Three cones are set out 5 yards apart and numbered in a line, 1,2,3.
Player starts at the bottom cone and the coach calls out a number 2-1-1, the player sprints to the second cone and back to start and then to the first cone and back and then the first cone one more time and back. No set format just whatever number the coach calls (raced against other atheletes for comepetititon)
The last 30 - 50 minutes of workout is the sprinting section:
Description: Just like the Small level cones drill (6) in the upper section, except it is stretcehed the length of the court 10 yards apart.
The coach calls out a Sequence, (3,1,2) and the player sprints to the cone and back just like the last exercise. The length of the exercise depends on how well you do as a team, poor effort= longer running period, great effort = shorter running time
After runnning a "cool down" stretch period for fifteen minutes
TOTAL WORKOUT TIME: 1 hour 30 minutes
Lifting session:
Powers Clean: 2x4 3x3
185, 200, 214, 228, 228
Back Squatt: 5x5
241, 259, 278, 296, 296
Shrugs: 4x12
275, 275, 275, 275
1 arm DB RDL: 3x6
50, 50, 50
Hip band movements: 3 trips of 10 yards
reverse hypers: 3x10
Manual neck: 1x10
Variation of planks: side, middle, side
TOTAL WORKOUT TIME: 1 HOURNot a rep!
22 Year old Senior in college, playing College Football!
Have a question feel free to message
-
-
02-25-2013, 09:08 PM #21
Sunday 2/24/13
On the field training/condition session
Six stations lasting Five minutes each of variations of cone drills, medicine ball, and sprint drills, with 12 x 110 yard sprints to finish
1) Medicine ball throws:
Description: players stand 25 yards apart and try to throw the ball over their head to the other player
take a 25 lb medicine ball and squat and throw over head
2) Figure Eight chase:
Description: two large loops are placed side by side on the field looking like an 8
Two players start at a line and chase each other around hoops placed on the ground trying to pass one another to the finish
3) Star Cone drill
Description: Cones are placed in a star on the field
Player starts at one cone and runs to the middle and touches the center cone (center of the star) and back out untill he touches the middle and each point of the star
4) Hurdle Drill: (Race against another player for competition)
Description: procession of drills is a follows: cone , high hurdle, a stand up football bag, football bags 5 in a row spaced and layed on the ground and one more stnd up bag at the end
Player starts on stomach behind a cone and under a hurdle, whistle is blown sprint over cone, underhurdle and around a football dummy and high step over bags placed on the ground and sprint five more yards to touch a dummy to finish
5)Pro shuttle:
Description: Three cones placed in a line, three yards apart
Athletes stands on the middle cone , sprints to the left cone 5 yards, to the right cone 10 yards and back to the middle cone (raced agaisnt another teammate for competition)
6) Command drill
Description: coach shouts a command and player follows and then sprints out
start on a line sprint up five yards and start shuffling feet, coach will point left or right and you follow by shuffling, if coach says up, you jump if says down you hit the ground with your chest and get back up ready for next command when commands are through you sprint out of the drill the remaining five yards
example: right, left, up, up, down, out
After stations groups according to skill are placed in the back of the endzone for sprints
Sprints: 12 x 110 yards (timed)
Wr/Db: under 15 sec
Rb/Td: 16 sec
Qb/Lb : 17 sec
OL/DL: 18 sec
45-55 sec rest inbetween sprint
Cool down and Stretch: 15 min
TOTAL WORKOUT TIME: 1 hour 35 minNot a rep!
22 Year old Senior in college, playing College Football!
Have a question feel free to message
-
02-25-2013, 09:20 PM #22
Monday 2/25/13
Monday
In the facility workout :
Hang snatch: 6x3
110,110, 110, 110, 110, 110
Bech press: 5x5 rep out the last one
198, 214, 229, 244, 259
Pull ups, underhand: 3x10
25lb weight
DB Overhead Press: 4x6
45,45, 50, 55
Barbell Curl 4x8
85,85,85,85
DB side raise: 3x10
25, 25 ,25
Ab variation: 30, 20, 10's
30- toe touches
20- rotationals
10- V-ups
TOTAL WORKOUT TIME: 1 HOURNot a rep!
22 Year old Senior in college, playing College Football!
Have a question feel free to message
-
02-26-2013, 07:28 AM #23
Tuesday 2/26/13
In Facility workout:
Hang Clean to Front Squat 6x3
162, 176, 190, 203, 203
Barbell Shrugs: 4x12
275,275,275,275
Dumbell Lunge: 4x6
45, 50, 50, 50
Kettlebell snatch: 3x5 (each arm)
Glute Ham Raise: 3x6
Max Machine sled punches: 6x5
works on hand speed and violence
Hip circuit:
scissors, almost like scissor abs
Flutters
In and outs
In, out, arounds
TOTAL WORKOUT TIME: 1 HOURNot a rep!
22 Year old Senior in college, playing College Football!
Have a question feel free to message
-
02-27-2013, 10:37 AM #24
Wednesday 2/27/13
No in facility trainging today with the football team, however we did a Five A.M. conditioning session:
Session done in a basketball gym (wellness center) Six stations lasting Five minutes each of variations of cone drills and a sprint session to end
Stations:
1) Zig Zag cone drill:
Description: Cones are placed at diaganols creating connected zigzags
Sprint to the first cone plant on your outside foot and touch the cone with your left hand (inside hand) and to the next with outside foot and right hand touching the cone (inside hand) and so on through the whole drill
2)Floor Wipers:
Description: Cones are placed at half court and players stand at baseline with two-by-fours with carpet on the bottom
players go two by two ( to race for competition) with the carpet side of the board on the ground and push the board to the cone and back as fast as possible. knee's do not touch nor does the board come off the ground
3)Pro shuttle:
Description: Three cones placed in a line, three yards apart
Athletes stands on the middle cone , sprints to the left cone 5 yards, to the right cone 10 yards and back to the middle cone (raced agaisnt another teammate for competition)
4)L-drill:
Description: Three cones placed on the floor making an L shape five yards apart
Start on the bottom extension of the L sprint to the first cone and back, then sprint baack the same direction looping around the outside cone and then back to where you came (race another athlete for comepetition) {look up this exercise if do not understand this principle, very popular}
5)Ladder drill:
Description: Speed ladder is placed on the floor
Variation of footwork drill no set format, 2 feet in and 2 feet out, skiers, ect. just depends on what the coach calls
6) Small levels cone drill:
Description: Three cones are set out 5 yards apart and numbered in a line, 1,2,3.
Player starts at the bottom cone and the coach calls out a number 2-1-1, the player sprints to the second cone and back to start and then to the first cone and back and then the first cone one more time and back. No set format just whatever number the coach calls (raced against other atheletes for comepetititon)
The last 30 - 50 minutes of workout is the sprinting section:
Description: In our colleges wellness center we have three basketball courts, during this sprinting section we use two of them, from baseline to baseline
There are three groups according to skill, that line up on one sideline of the first court, the object is to sprint to the closest opposite sideline and then back and then sprint through to the second courts opposite sideline, you start out with ten "Perfect" sprints from each group if one group messes up (doesn't touch a baseline, that sprint doesnt count), then that sprint does not count
we did 13 total sprints
EXAMPLE:
l
l
l----------------->l l
l<-----------------l l
l----------------->l-l------------>l
After runnning a "cool down" stretch period for fifteen minutes
TOTAL WORKOUT TIME: 1 hour 45 minutesNot a rep!
22 Year old Senior in college, playing College Football!
Have a question feel free to message
-
-
02-28-2013, 02:21 PM #25
Thursday 2/28/13
Push press: 5x3
166, 179, 191, 204, 217
Incline Bench: 5x5
159, 171, 183, 195, 207
Rack Row: 3 x AMAP [ overhand ]
Stability ball DB Bench: 10, 8, 6
65, 70, 75
Manual rear delt: 2x10
Band push ups: 3 sets AMAP, burn out set without band
10, 10, 6, 10
Band curls [super set] tricep pushdowns: 4x8
pushdowns: 80, 80, 80
Ab circut : 2 x 25's
25lb plate crunches and rotationals
TOTAL WORKOUT TIME: 1 HOURNot a rep!
22 Year old Senior in college, playing College Football!
Have a question feel free to message
-
03-02-2013, 07:48 AM #26
-
03-03-2013, 09:22 AM #27
-
03-04-2013, 07:22 PM #28
-
-
03-04-2013, 07:24 PM #29
right now i use
Optimum nutrition whey protein
Concret creatine
and extend bcaa's im waiting on a new supplement form to come in for my bcaa's that i will be logging for the company
anything else man just let me know
I usally try to use two different proteins a day so before bed I use a casein protein and after a workout I use a high micronized whey protein isolate, or blend proteinLast edited by MPow12; 03-04-2013 at 07:31 PM.
Not a rep!
22 Year old Senior in college, playing College Football!
Have a question feel free to message
-
03-04-2013, 07:29 PM #30
Friday 3/1/12
Power Clean: 5x3
185, 200, 214, 228, 242
Back Squat w/ bands: 5x5
192, 207, 222, 237, 252
BB Shrugs: 4x12
275, 275, 275, 275
Stability ball leg curl: 3x10
Hip band : 3 trips , 20 yards
Back ext. : 3x10
Manual neck: 1x 10
Core Stabalization: 1 min. middle, 45 sec on each side
TOTAL WORKOUT TIME : 1 HOURNot a rep!
22 Year old Senior in college, playing College Football!
Have a question feel free to message
Bookmarks