Thread: football workout

should i add deadlifts?

Originally Posted by eaglesfan!

hey im just trying to get in great shape for football, this is my new workout, feel free to critique it. im trying out for wide receiver and i need to improve my overall speed, vertical, and strength.

Monday and Thursday: speed training (Plyometrics)
Box jumps 3x15
lunge jumps 3x15
squat jumps 3x15
planks 4x 30
*static stretches after workout*

Wednesday and Friday: Strength Training
squats 3x15
Bench press 3x15
Bicep curls 3x15
Pulls ups 3x max #
calf raises 3x4 (high weight)
Back extensions 3X15
*static stretches after workout*

workout 4 times a week, should i workout more often? give me your advice, thanks alot!!!

Here's what we did:

Strength Training: Squats, Deadlifts, Box Squats, Power Clean, Clean and Jerk, Bench Press, Bentover Rows, Pull ups. All were reps in the 6-10 range. We would do 3 of these core lifts, then 3 aux lifts like curls, shrugs, straight-leg deads, etc. (If you need to know how to put these together, let me know)

Your agility training is ok, but you want to add in cone drills (shuttle, figure 8, side to side, suicides, etc.) for agility. Sprints, hill running and weighted sled pulling will help improve your speed. Also work on your running form and technique (Find articles on the Net). This will by itself improve your speed. Also practice running common pass routes. (ins, outs, z's, out and ups, curls, fades, etc).

Also, make sure to practice catching the ball. Practice diving catches, catching the ball behind you, at your shoelaces, above your head, etc. Practice tucking the ball after each catch. Get your mechanics down...this what the coaches will be looking for: Smarts, Speed, Agility, Strength and Mechanics.

At your age, you can easily do MWF of strength training and TThSat of speed training. If you want to be the best athlete you can be, you are going to have to work hard. I didn't make it to Div 1 collegiate ball by only working 4 days a week. This will also help you get used to the kind of work your coaches are going to expect from you once you start tryouts and practice.

If you do these things and get them down, you will be light years ahead of the other kids trying out for your position. The rest will be determined by your natural God-given talent. I wish you the best of luck young man

would incline bench help for football as well?

Originally Posted by eaglesfan!

would incline bench help for football as well?

It won't hurt, but your main focus should be from the hips down. Make sure you incorporate power cleans into your strength days. This is one of the most important football lifts.

shit, i did powercleans today, they are shitty haha

make sure you don't overdo it with the weight. form is the most important thing with cleans. It should start just like a deadlift and then just explode up like your gonna jump and bring the bar to about nipple level like an upright row, coming up on your toes slightly as you explode up, and when the bar reaches about mid chest level just drop down underneath it and lock your legs up under the weight.

Originally Posted by Diesel618

make sure you don't overdo it with the weight. form is the most important thing with cleans. It should start just like a deadlift and then just explode up like your gonna jump and bring the bar to about nipple level like an upright row, coming up on your toes slightly as you explode up, and when the bar reaches about mid chest level just drop down underneath it and lock your legs up under the weight.

This is not really correct.

You start with your weight on your toes and push your knees back, keeping your torso at a relatively constant angle with the floor. Then once your knees are almost fully extended you bend them again a bit as you scoop the bar into your hips. It's not really like a deadlift at all.

Also, the explosive pull isn't at all like an upright row. You don't use your arms at all except to pull yourself underneath the bar. All of the upward movement of the bar should come from the hips. Once your hips are extended you shrug yourself under the bar and your arms whip around.

Watch these: Coach Don McCauley Catapult Technique Style

Would calf raises help increase speed?

This is really a great thread. I suspect calf raises won't do much of anything for speed - think "exercise specificity". Unless your calf work is explosive, I really can't see it - but I'll defer to GMO and diesel. Oh, and regarding the upright row comment - I think diesel meant the arms will go through that movement pattern, but with a powerclean they're following it rather than leading it. I remember thinking of it as performing an upright row with momentum and way too much weight - which isn't really correct but it helped me visualize it at the time.