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  1. #1
    Registered User Reicheckalex's Avatar
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    bulking up for varsity football

    I'm 5'11,190 pound defensive end (freshman in HS) and hoping to play varsity as a sophomore next year. I lead my team in sacks this year on freshman A team but the only problem is my size to go varsity next year ( hopefully I grow 2-3 inches by then). Is it possible to bulk up to 210-220 in the span of 4/5 months?


    Any tips on how much/what I should eat and specific workouts other than bench and squat would be useful.
    Bench:205
    Squat:300
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  2. #2
    Registered User sowilson's Avatar
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    Your HS team should be lifting over the winter. If you're a lineman you should be a thrower on the track team this spring. Over the summer you should be lifting with your HS's summer S&C program. If your HS is one of the few who doesn't lift then consider WS4SBv3. As far as lifting, a typical schedule is
    1) Aug-Oct/Nov - in season program - try to maintain strength and body weight. Lift 1-2 days a week. If you don't have any real playing time then 3 days/week.
    2) Playoffs - lift 1 day a week if you want, tend to injuries
    3) Postseason - repair your body, take care of imbalances - take a week off and then reestablish lifting but light. Concentration is on movement, flexibility and form.
    4) Winter (Dec-Feb). Heavy lifting. This is when you're typically on a U/L 4 day split, maybe following a Westside protocol. Wednesday is typically Yoga or Pool day (active rest). People concentrate on maxes, fixing imbalances, and getting strong. Eat
    5)Spring (March - early June). Still lifting heavy but can also work on power and GPP. If you're doing throws in T&F you'll be lifting for power ( a lot of Olympic Lifts). If you do other field events or sprints then you'll still be doing power. It's also OK to play baseball and other spring sports - less lifting but the non-football movements are great for your overall athletic development. If you're only doing football this would be the time for a brief period of GVT as well as working on football related movement and skill
    6)Summer (June - Football camp in August). 3-4 days/week lifting, fairly heavy, lots of power, also aerobic conditioning and GPP work. It's also a good time to do boxing (you do play defense, learn combat). You also need to be working on skill mainly with friends or in camps because coaches are limited in how much contact they can have with you. Summer workouts are to get your body ready to play football; varsity is a whole level different than Freshman/Sophomore/JV football. It's at a different speed and at DE you will be going up against 6'3"-6'5" 290lb plus lineman who are being recruited for D1 (or D2 or D3). The summer workouts are to get you through camp and to have the energy to last the entire season, it's not really about improving your maxes, that's what the winter is for.

    Take the week of July 4th off for vacation and family time. That and one week around Christmas are the only breaks you can take. The other 50 weeks you need to be training for football, playing football, playing an additional sport, or recovering from injury.
    Last edited by sowilson; 03-09-2019 at 07:27 PM.
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  3. #3
    Registered User Reicheckalex's Avatar
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    Originally Posted by sowilson View Post
    Your HS team should be lifting over the winter. If you're a lineman you should be a thrower on the track team this spring. Over the summer you should be lifting with your HS's summer S&C program. If your HS is one of the few who doesn't lift then consider WS4SBv3. As far as lifting, a typical schedule is
    1) Aug-Oct/Nov - in season program - try to maintain strength and body weight. Lift 1-2 days a week. If you don't have any real playing time then 3 days/week.
    2) Playoffs - lift 1 day a week if you want, tend to injuries
    3) Postseason - repair your body, take care of imbalances - take a week off and then reestablish lifting but light. Concentration is on movement, flexibility and form.
    4) Winter (Dec-Feb). Heavy lifting. This is when you're typically on a U/L 4 day split, maybe following a Westside protocol. Wednesday is typically Yoga or Pool day (active rest). People concentrate on maxes, fixing imbalances, and getting strong. Eat
    5)Spring (March - early June). Still lifting heavy but can also work on power and GPP. If you're doing throws in T&F you'll be lifting for power ( a lot of Olympic Lifts). If you do other field events or sprints then you'll still be doing power. It's also OK to play baseball and other spring sports - less lifting but the non-football movements are great for your overall athletic development. If you're only doing football this would be the time for a brief period of GVT as well as working on football related movement and skill
    6)Summer (June - Football camp in August). 3-4 days/week lifting, fairly heavy, lots of power, also aerobic conditioning and GPP work. It's also a good time to do boxing (you do play defense, learn combat). You also need to be working on skill mainly with friends or in camps because coaches are limited in how much contact they can have with you. Summer workouts are to get your body ready to play football; varsity is a whole level different than Freshman/Sophomore/JV football. It's at a different speed and at DE you will be going up against 6'3"-6'5" 290lb plus lineman who are being recruited for D1 (or D2 or D3). The summer workouts are to get you through camp and to have the energy to last the entire season, it's not really about improving your maxes, that's what the winter is for.

    Take the week of July 4th off for vacation and family time. That and one week around Christmas are the only breaks you can take. The other 50 weeks you need to be training for football, playing football, playing an additional sport, or recovering from injury.
    Very informational. Thanks for the advice.
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    Registered User Imranjaffery's Avatar
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    Originally Posted by Reicheckalex View Post
    Very informational. Thanks for the advice.
    Yes people. Thanks for the information indeed
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