Football training log... well at least the last month of it

[slawoti4]

Trying to improve for my senior year of football.
My training log is basically upper max effort/lower max effort/upper/repetition upper on a Monday-Wednesday-Friday with conditoning and tempo runs on tuesday and thursdays.

Height 5"4" Weight:176 approximate bodyfat 14%? I'll get this checked out later
Current lifts
220lb Clean and Jerk
170lb Snatch
435lb ATG Squat
525lb Sumo Deadlift/495 traditional
275lb Bench press
40 yard dash electronic- 4.91
5-10-5 Shuttle electronic Nike Sparq- 4.4
Vert-29.5 inches

Prior to lifting I do Joe Defranco's limber 11
and some other mobility stuff like lunges, side lunges, quick wide stance squats, butt kicks, knees to chest, frankensteins, etc
Then i follow it by quickness drills like dot drills, ladder, jump rope
Afterwards i do plyo/speed/agility drills
Ill do 2 drills with 3-4 reps with time done based on what exercise i do

[slawoti4]

Nutrition
Supplements Creatine Monohydrate, Multivitamin, Fish oil
Calories aim for around 3000-3500 but just generally try to eat healthy but I have to adjust to what my parents buy..
get a gallon of water a day
get about .7-.9g protein per body weight
Recovery:9-10 hours of sleep a day
Lax Ball tissue work/foam rolling
Contrast Showers
Icing/Ice Baths
Stretching

[slawoti4]

7/1 workouts
Agility ladder 5 minutes
Lateral barrier hops 3x10seconds
Box jump 3x5
Bench press x bar 10
95x8
135x5
185x3
205x1
Working sets
205x6
205x6
215x6
225x6
Decline bench 3x8 @155,165,185
Lat pull down 3x8
Rows 3x10 dumbbell
Shrugs 3x10 with 8 second isometric hold in beginning

7/3 workout
Warm up
Foam Rollin it bands, abductors
Lacrosse ball piformis release
Fire hydrants outside inside
Iron crosses
Toe touches quick
Be speed squats
Forward lunges
Side lunges
Frankensteins
Butt kicks

Ladder drills 5minutes
Sled Drags 2x20 yards cant remember how much weight exactly though...
Depth jump 4x4
Squat 8/6/4/2 protocol based on squat max of 420
135x8
225x2
255x8
295x6
335x4
385x2
Reverse hyper 3x10 held 25 pound dumbbell between legs
Glut ham raise 3x6

7/4 sprints 300-500 total yards in positioning conditioning fashion, ran bubbles, outs, slants, fades,runs at holes(1-9)

7/5
Upper body dynamic day
Same warm up routine/flexibility as Mondays
Lateral reactive S drillx2,
single leg hops over line 3x10second
5-10-5 shuttle 4 times
Dumbbell bench press 3x10 neutral grip
Plyo push-up off elevated ground and eccentric on triceps
medball chest throws with 20 pound med ball
Close grip board press 4x6
Cable rows 3x10
Shrugs 3x12-15
Core work

7/6 basketball two hour games

7/7
Iron crosses
It bands
Quads
Abductors
Upper back foam rolling
Lunges
Knees to chest
Side lunges
Toe touches
Butt kick with stretch
Fire hydrants

Ladder drills- few minutes
Single leg lateral hop into run -2sets each leg
Forward leg lateral hops into run-2 sets each leg
4 way cone reaction drill - 3 sets

Assault 5 bench press based on 270 bench press
Barx10
95x5
135x3
155x1
Working sets
165x4
195x3
215x5
215x5
185x 5+, got 14 and a half lol

Decline bench press dumbbells 2x15-20 did 40s for 15 reps felt light
Row 3x10
Shrugs 3x12
Pull down 2x10

had to move Fridays workout from lastweek from 7/4 to 7/5 because gym was closed

[slawoti4]

7/9
Jump rope quick feet to warm up
Foam rolling it bands glut etc
Piformis lax ball
Fire hydrant
Speed squats wide stand
Touch touches
Butt kick
Lunges
Side lunges
Ladder drills few minutes
3 cone drills x 3
Depth jump gauntlet 4x3
Squats
Barx10
135x8
225x5
285x3
335x3
385x1

Bulgarian split squat 2x10 each leg with 35lbs
Reverse hyper extension with 40lb dumbbell between legs
Glut ham raise 3x6 bw

later played some pickup soccer
took contrast shower/iced/stretched before bed

[slawoti4]

7/11 workout(decided to throw in some power work in there for fun w/some wide stance speed box squats)
toe touches x 20
walking lunges
side lunges
wide speed squats
iron cross
frankensteins
butt kicks

ladder drills- ickey shuffle, 2 in 2 out, etc
reactive s drill
20 yard shuttle
jump from knees to falling med ball throw

speed box squats with 50% of 1rm did 225lbs 8sets of 3 w/30second rest inbetween
barbell bench press repetition, stopped few reps short of failure first 2 sets
got 12, 13, and last set i got 16 on 185 lb bench press
dumbell rows 2x10
pull ups 2x8
dips 2x10

[slawoti4]

7/12 went to school track
Warmup
Bw squats
Jumping jacks
Skip
A series skip
Leg swings x10 each leg
Swings to sidex10 each leg
Sprint build ups(65%,75%,85%)
Low pogo hops
High pogo hops
Wide outs
Quick feet

Did some falling starts, push up starts
Sprints
3x20 yards
3x30yds
3x40 yds
Triple broad jump 3x3
...feeling pain in shin area when I'm decelerating in end of sprints

[slawoti4]

7/14
Went to school football summer workout cuz I didn't have my workout partner and I don't want any stranger to spot because most people don't know how to spot properly
Anyways here's the workout... It's sort of weird
Dot drill-4 times first- built so much damn lactic acid in my calves from this
Then stretch? Idk why it's a band stretch for lower body made the pain in calves worse...
Started with squats was suppose to work to a 1rm for school workout.. Sticked to my own
Worked up to hitting 395x2 atg, had 1 more in the tank didn't cuz I wanted to stick to my regular workout
Did pause squats next w/ 135,155,185x2 with 2 second pause at bottom 4x8
Good mornings close stance 4x8 went light w/115 lbs
Bench press warm up 10x95, 8x135,155x12,185x12,185x12
Then we did skull crushers(half assed this... Don't wanna mess my elbows up)
Then at the end we did Ladder drills for about 15 minutes
That was all for the football workout...
Afterwards I added some extra work
Did some falling, turn around,push-up starts
Went home did pull ups, bodyweight rows, lateral raises and that's all for today

[slawoti4]

Sorry if I sound bratty.......these workouts make me mad because coaches made them up terribly... And I don't normally go to the summer workouts for football cuz my eyes hurt from all the 1/4 squats, 90 degree benches, muscled Olympic lifts neglecting triple extension, and running Our coaches make us do like distance runners saying it builds mental toughness
/end rant
Ya im a bit mad lol

[slawoti4]

7/16 workout
dynamic warm up/dynamic flexilibity stuff
ladder drills
4 cone reaction drill
single leg lateral hops/single leg diagonal hops 3x10 seconds each leg
Bench Press 165x5,195x5,215x5,215x5,185x14
Push Press DBs 40lbsx10,45lbsx8, 50lbsx6
Db Rows 3x10 w/70lbs
Shrugs 3x12
Lat pull down 2x12

[slawoti4]

7/17 Went to school do some sprints
did falling starts, sprint-stop run around cone-sprint, various sprinting stuff, kept under 40 yards for most sprints except for some flying sprints

[slawoti4]

7/18
dynamic warm up
touch touches with palms
lunges-side lunges
frankensteins
glut activation w/ bands
ladder drills- 2 in 2out, lateral snake, icky shuffle, hip crossover,
reactive s drill-3times
maize quick feet drill- 2 in each one did it with these mini hurdles thingy
20 yard shuttle-3 times
trap bar deadlift- 3sets of 5 @365 went light... cuz i have to lower weight gently cuz of complaints... remember why i stopped doing deadlift again..
unilateral leg press 3x10
glut ham raise 3x5
dumbell bench press
45lbsx10
50lbsx10
70lbsx8
80lbsx8
90lbsx6
cable rows 2x12
pull ups 2x8 with 3 seconds down

[slawoti4]

Moved my bench press max up cuz I was consistently getting 14ish reps on last set of 5+ reps based on 275 max
Kept overall volume light cuz of football camp tomorrow
Warmup flexibility routine
Did reaction cone drill 3 times
Ladder drills a few minutes
Bench press
Warm up w bar,95,135
Working set
165lbsx4
195lbsx3
225lbx5
225lbsx5
195lbs to failure.. Got 12
Db bench 2x10 with 80lb dumbbells
Db rows 2x12
Shrugs 3x12

[slawoti4]

I would say my bench press max has gone up around 8-12ish pounds and I Probally could get 285lbs now, but haven't done an exact 1 rm max...

[slawoti4]

been at a mini camp for our high school team usually last 3hour practices w.o pads just helmets
Had to lift today after camp w/ the team
Worked up to a 2rm max of deadlift but didn't go as heavy on all my lifts cuz I want to keep my Cns+legs fresh.
Worked up to a set of 445lbsx2 which was fairly easy
-Noticed my core got a lot stronger by squatting w.o a belt over break and didn't need it until the last set
AAlso I haven't done deadlift in a month and a half but my workouts still resulted in strenght gains in the deadlift
Afterwards did hang snatch at 95lbs 3x5
Hang clean 3x5 @ 145 lbs
Straight barbell rows 2x12 @115 lbs

[slawoti4]

7/25
had a mini camp from 9am-12:30ish with a 30minute break in between this whole week
Got some compound lifts in after @the school weight room
went fairly light on lifts will be back on regular lifting schedule next week
Squat 3x5(225,275,315)
Db Bench 2x10(80lbs) did this first because there wasnt enough space at the time for me to do bench press
Bench press 3x5(135,185,195)
Db row 2x8each arrm
pull ups 2x10
curls for tha gurls lol 2x10
super set with 2sets tri 28s(7 from halfway pushups from bottom, 7 half way down from top, 7 regular, 7 slow(3second down) pushups

My weight has gone down this week... i lost about 3 pounds =( im going to try to get to 185 before the actual football camp begins
Current weight 172.6

[slawoti4]

Played some pickup soccer w my recently bought football cleats to get used to them and it's feeling a lot more comfy after a couple days of use. If you have some stiff/tight cleats that are new I recommend taking the soles out and putting petroleum jelly(Vaseline is an example) on your feet to help w the friction from the stiffness. The petroleum jelly made a huge difference in the amount of pain and blisters I got.

[slawoti4]

Haven't updated in a while but here's Mondays and today workouts
Monday
Flexibility n dynamic warm up
Warm up w bar
95lbs warm up
135 lbs warm up
165x4
195x3
225x5
225x5
195x failure got 11

shoulder press w dbs 3x8
Db rows 3x8
Latpullsown 2x12
Shrugs 3x10
Bis and tris for about 10 minutes
Weighted core work( pick pockets, side med ball throws,), captains leg raise, ab wheel

[slawoti4]

Tuesday went to track did some sprints
Dynamic warm up w/ some form runs
Hurdle mobility drills like under n over n under
Did some falling and push-up starts
Did a couple 20 yard sprints like 5ish till I got sluggish
Ran 6 hills
And did 3x3 hurdle hops at end

[slawoti4]

Wednesday
Warm up flexibility
Glut activation w mini bands
Ladder drills few minutes
Agility drills 4 sets
Bar to warm up w squats
135lbx8
225x2
275x8
335x6
365x4
405x2(missed 2nd rep)
I got too cocky and went too heavy in the earlier sets
Cores a lot stronger... Did all squats w.o belt
3x8 Bulgarian split squat
4x6 bw glut ham raise
3x10 face pulls
3x10 shrugs
Then lowered weight a tad and went to failure

[slawoti4]

Forgot about last weeks Friday workout but a week out from actual football camp...
Did a max this week... Got 465 on squat slightly below parallel with a toro belt
Bench press I got 280s with a pause at chest failed at 290

[slawoti4]

this week on monday i hit legs with bulgarian split squat and did glut ham raise
wednesday i hit upperbody did 3x5 with 90lb dumbells
2x12 cable rows
2x10 dumbell rows
2x8 pull down
2x10 shrugs
tricep 28 method to finish
shoulder raise 3x6 variation

[slawoti4]

maxed out at school this week but took it easy had a little back of lower back problems and wanted to keep my self healthy for football camp which ill ave at a military base this sunday
maxed out at 165lbs snatch
195lb power clean
485lb deadlift
did not go to failure just went high enough so i get a stimulus but not hurt myself before camp
did a mini workout on friday focusing on upperbody keeping legs fresh for football camp
did upper body 3x10 bench press w/185lbs
rows dumbell 2x10
shrugs 2x12
pull ups 3x8
lateral raise 2x10