How to train for football [Forum Archive]

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How to train for football

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Posted by: builderkid77

wuts up, fellas. I thought id ask the experts for their advice on this one. i am a high school lineman for my football team. I currently weight approximately 185 lbs (a little small, i know) and i quite a bit of fat hanging on me. i really want to explode in muscle and be a strong, lean 200 or so. my question is wiether i should continue on the high school's regimen of medium reps and medium weight (this is about 5x5) or if i should switch over to doing high weight on low reps to boost muscle mass. any help would be nice, yo. peace.

Also, any type of a diet that will boost my metabolism and a good running program (if its not too much) would be well appreciated.

Posted by: Doublebase

check out the stickies in the diet and training section. They will give you some good ideas. Post a diet and training program and we'll critique it.

Posted by: builderkid77

ok, what i think it should look like.
excerise:
Day 1
bench: 5x3
squat: 5x3
calf builders: 5x10
leg extensions: 5x4
Leg curls: 5x4

day 2:
cleans: 5x5
Hang cleans: 3x8
Rack Cleans: 3x8
Running, paced, for about 3.5-4 miles (usually 45 mins to an hour)

eating:
meal 1: 2 slices of whole wheat toast
meal 2: 1 nutri-grain bar
meal 3: turkey and cheese sandwich with twinlab verge fuel in side
meal 4: 1 nurti-grain bar
meal 5: dinner, usually meat and veggies and fruit
meal 6: nuts, crackers, or fruit
i drink about 3 bottles of water at school and more when at home.
keep in mind i want to be 200 or so pounds and lose fat whilst doing this. i also dont have that much of a budget for supplements, only about 10-15 dollars a box, jar, w/e

Posted by: P-funk

check out my blog (especially the month of feb. where I talk about setting up a training program).....your program needs a lot of work.

Posted by: the nut

Football Training & Conditioning

This should just about cover just about everything. Follow the links.

Posted by: Malley

Nebraska used or uses their, "Bigger, Faster, Stronger" program and it really works with the high school kids I have been working with.

Posted by: builderkid77

P-funk, a lot of the machines i need for your program my school doesn't have. thanks for trying, tho. Second, double D, i dont know where in the world i could find this bigger faster stronger program and if i do, if it will give me the results i am looking for. plus, and i don't mean to rip on any of you, i swear i am greatful for your help, but no one mentioned the way i am eating. i thought i was gonna get ripped on that.

and i know this will make you guys flip, but i dont have a really good budget to buy anything right now. i dont have a job and my parents dont really want to pay all that much for anything.

Posted by: Dumby

Quote:

Originally Posted by Double D

Nebraska used or uses their, "Bigger, Faster, Stronger" program and it really works with the high school kids I have been working with.

Did "Bigger, Faster, Stronger" for 2 years and I found it did nothing for me. Everything I gained and did was on my own time, and during the summer. Most kids don't eat right do get the results it takes from a program like BFS. I'd say work for functional strength until 3-4 months before football ( the summer is prime ) and do movements to build power from all positions.

Posted by: P-funk

Quote:

Originally Posted by builderkid77

P-funk, a lot of the machines i need for your program my school doesn't have. thanks for trying, tho. Second, double D, i dont know where in the world i could find this bigger faster stronger program and if i do, if it will give me the results i am looking for. plus, and i don't mean to rip on any of you, i swear i am greatful for your help, but no one mentioned the way i am eating. i thought i was gonna get ripped on that.

and i know this will make you guys flip, but i dont have a really good budget to buy anything right now. i dont have a job and my parents dont really want to pay all that much for anything.

My program doesn't have any machines in it, so I don't know what the hell you are talking about.

<---- not a big fan of bigger, faster, stronger.

Posted by: Mista

Quote:

Originally Posted by builderkid77

ok, what i think it should look like.
excerise:

eating:
meal 1: 2 slices of whole wheat toast (add some eggs and whites)
meal 2: 1 nutri-grain bar (ditch the bar, try tuna salad)
meal 3: turkey and cheese sandwich with twinlab verge fuel in side
meal 4: 1 nurti-grain bar (maybe chicken and some veg, with healthy fats)
meal 5: dinner, usually meat and veggies and fruit
meal 6: nuts, crackers, or fruit (add slow digesting protein and avoid to many carbs)

Posted by: builderkid77

really? because im pretty sure that seated cable rows and triceps pushdowns and cable wood chops all require machines. i may be confused on this...

dumby, r you recommending i do more footwork and practice plays in closer to the start of the season?

Posted by: P-funk

so swap out exercises if you don't have cables.....bent over rows, 1 arm DB rows, and drop the arm shit.

Posted by: Dumby

Quote:

Originally Posted by builderkid77

really? because im pretty sure that seated cable rows and triceps pushdowns and cable wood chops all require machines. i may be confused on this...

dumby, r you recommending i do more footwork and practice plays in closer to the start of the season?

I play D-Line and O-line. I'm about 6'5 280 so I can't really compare with you, but I work on footwork a lot, and plyometrics. I want balance, speed, and power in the legs so that's what I work on. Upper body helps stabilize and use technique. Football is about facemask and hands man. Lead with one and follow with the other. You should know which. A lot of guys will work arms & chest, but having a strong core & back is a huge part of moving people around. Honestly though what football comes down too is your own personal will. You've got to impose your will upon the guy across from you. Most of the work I put into football directly affects my mentality on the field. I've prepared, I'm strong, fast, and mean I'm here to ruin the motherfucker across from me's day. That's what football is about. Especially the line.

Posted by: Rubes

do you play skill spots or do you play on the line?

Posted by: builderkid77

both, actually. i play middle linebacker on D and offensive guard.

Also, is what i posted enough cardio? i rly dont want to start gaining body fat. that would be like rolling dowing a hill backwards.

Posted by: Rubes

i might be able to help you a little i play linebacker and fullback. im not a fan of the bigger faster stronger progam like P-funk but i have had some good resluts from it. as for the running do some sprints greenbays cone drills. ill tell you more as i remember them

Posted by: builderkid77

will that keep my body fat going down, though? i know i sound like a retard b/c i keep asking, but i want to get my weight up in muscle so that i can be in shape for wrestling season.
Also, im using mista's diet. do you think thats a good idea?

Posted by: Rubes

that diet should do fine. im not sure on the body fat thing i try to stay as lean as i can almost all year round because of football wrestling and track i try to say as fast as possible

Posted by: Malley

Quote:

Originally Posted by P-funk

My program doesn't have any machines in it, so I don't know what the hell you are talking about.

<---- not a big fan of bigger, faster, stronger.

Why dont you like it P? Its been a long ass time since I have looked at the program, but I remember getting very strong from it. Seemed like to me there were lots of pressing movements and very few pulling movements....would that be it?

Posted by: Rubes

this is how it looks right now for my school workin off the bigger faster stronger program.

monday
flat bench 3x3
squat 3x3
then what ever auxillary lifts are on are sheet that day

tuesday
hang clean 3x3
deadlift 3x3
then auxillarys

thursday
front squat 3x3
towel bench 3x3
then axuillarys

the weight changes from player to played we do plyos and stuff like that before we lift every day and the reps change week to week

Posted by: Malley

I would have to say theres just not enough balance.

Posted by: Rubes

i think the aux lifts are suposed to try and help with the balance but i dont think they do shit my lower body is alot stronger then my upper

Posted by: builderkid77

where is the bigger faster stronger program? i want to see it before i decide wiether or not to do it. Also, how long does it take for you guys to see results in a program? by this i mean, i need to know how long i should stay on a program and if it's wasting my time, if i should quit (not saying this is...just started, actually.)

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