Update on my football training
For those that are interested in how my training for college football has been progressing, I've decided to give an update. Last time I posted about this, I was asking what program everyone thought I should follow. Here's a detailed description of what I've been doing along with some of the progress I've made. My strategy has been to focus on explosive exercises first, followed by core exercises, followed by leg exercises, and finally upper body exercises. You should notice the leg exercises are broken up into a quad dominant day, hip dominant day, and a unilateral day. I've put more emphasis on the hip dominant day because I, like almost all lifters, have an imbalance with stronger quads than hammies. There is only one non-compound movement in my workouts and that's seated leg curls. The reason I chose seated over lying leg curls is because your hips are in a flexed position, much like the position they are in when your hamstrings and glutes drive your leg back while sprinting.
Just a note, anytime I list two exercises with a "/" in between, it means I alternate between them from week to week. I also listed the weights I used on each exercises the last time I performed it.
Monday
AM Workout
Plyometrics
Uphill Sprints/Sand Sprints
Workout time: 1 hour
PM Workout
Power Cleans 5x2 225lbs
Weighted Decline Sit Ups 3x8-12 30lb bar held straight overhead
DB Windmills 3x4-6 each arm 65lbs
Squats/Front Squats 6x4 335lbs/245lbs
Weighted Pullups 6x4 BW+35lbs
Bench Press 6x4 245lbs
Hyperextensions/Back Extension Machine 3x8-12
Weighted Plank 60 sec 135lbs on back
Workout Time: 1.5-2 hours
Tuesday
Foam Rolling
Dynamic Flexibility Drills
Hip Mobility Drills
Static Stretching
Wednesday
AM Workout
Plyometrics
DB Snatch 3x2 each arm 95lbs
Turkish Get Ups 3x3 each arm 65lbs
Full Contact Twist 3x12 80lbs
Push Press 6x4 165lbs
Lunge Variation 4x8 each leg
SL Deadlift/One Leg Romanian DL 4x6 245lbs/115lbs
Bent Over Row 6x4 205lbs
Weighted Plank 60 sec 135lbs on back
Workout Time: 1.5-2 hours
PM Workout
Competitive Flag Football League Game
Workout Time: 1 hour
Thursday
Foam Rolling
Dynamic Flexibility Drills
Hip Mobility Drills
Static Stretching
Friday
Plyometrics
Agility Drills
Parachute Sprints
Workout Time: 1 hour
Saturday
Plyometrics
Snatch 5x2 165lbs
Bar Rollouts 3x8-12 100lbs
Saxon Side Bends 3x12 15lb DBs
Deadlift 6x4 395lbs
Good Mornings 3x6-8 145lbs
GHR/Seated Leg Curls 3x6-8
Military Press/Incline Press 6x4 155lbs/205lbs
Seated Row 6x4 180lbs
Weighted Plank 60 sec 135lbs on back
Workout Time: 1.5-2 hours
Sunday
Foam Rolling
Dynamic Flexibility Drills
Hip Mobility Drills
Static Stretching
My supplements include creatine, fish oil pills, BCAAs pre and during workout, glutamine post workout, and 2g tyrosine pre workout. If you don't know what tyrosine is, look up a post I made about it in the supplements forum. Basically it helps replenish neurotransmitters to help your CNS recover and prevent overtraining.
So far I have gained substantial amounts of strength, am much more flexible, can feel much faster when I sprint, and have gone up from 180lbs to 195lbs while only going from 8% bf to 8.5% bf. I've got about a month left and my goal is to weigh 200lbs. With the weight I've been able to put on so far, I think I should be able to do this. I can't wait to see how much my 40 time has dropped.
__________________
Success = Consistency x Time
Last edited by Riddle; July 8th, 2007 at 12:53 PM.
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