Thread: For all you football players

How old are you? Where are you trying out?

Originally Posted by Belfort11

Im currently 5'10 200 pounds and I would like to hit 215-220 for next august, im going to tryout for either safety or linebacker. For all those who played football, how did you train to gain the muscle and get that football player build, is their some supplements that can help me? im currently on creatine and whey protein and i work out pretty hard 5 times a week. is that enough? thanks

Are you trying out for the Stampeders?

Originally Posted by Arnie's left nu

Are you trying out for the Stampeders?

My neighbor is on the Stampeders..

Diet is the most important thing to be concerned with if you want to gain mass. What does your diet look like? What does your training routine look like?

Best thing in my opinion is heavy bench squats - 2/3 movements down to a bench and up again, coupled with bench presses. Those are key power movements for football; good warmup's essential though. Also i believe that Whey's overhyped, the classic protein powder source is milk & egg based protein. Drink it several times a day mixed with milk, between meals.

They had last week's Stampeder's-Ottawa game on the sportschannel here in NYC.

I am 17 currently, 18 in a couple days and ill be playing CIS so Canadian University Football

on Monday, Wendsday, Friday I work Biceps, Chest and Legs
Tuesday, Thursday and Saturday I do shoulders, Back, and triceps

I also skip rope 15 minutes a day and run for about 30 or so minutes a day.

My diet is pretty crappy but im working on it. Usually in the mourning I eat oatmeal and a bagel, and then after ill have eggs and some toast and a couple glasses of OJ. then for luch i have one or two sandwiches and then i snack a lot during the day, i usually have a lot of meat at dinner like steak or chicken. and then i have icecream i ngiht for desert. I also have a whey shake after i work out and creatine, in my whey shake i have banana, ice, orange juice, whey powder. and i have the creatine with grape juice RIGHT after i work out then 30 minutes later ill have my whey shake

B...i think you may be overtraining as i've just read your post? You need some solid guidence on your training program if you want mass/muscle gains.Source/get a refferal on whose around your area with the most experience on advising or writing you up a training schedule for strength , mass , muscle & stick to it ..Good luck.xx

Day 1

Squats/Deads (rotate every 2 weeks)
Hamstrings
Calvs
Bent Rows
Barbell Curls
Forearm strength

Day 2 Drills

Day 3
Bench Press/C-G Press/Board Press (rotate every 2 weeks)
PowerClean or Snatch and Press
Dips
Ab Strength

Day 4
Drills

Day 5 Rest (If offseason, work on weak points, drills, weights, or rest)

Weekend Rest

All sets and reps stay low. No more than 1-3 sets per exercise, 4-8 reps to failure except for the rotated exercises.

Focus on the major exercises: Military presses, Bench presses (go closer grip IMO), Deadilfts, and Squats. Bent rows, Pullups, Tricep pulldowns, Dips, Weighted situps, and Calf raises could compose your composite routine (but these things are of less importance, imo). Keep the sets and workout days LOW AND INTENSE. You need your recuperative ability to work on more important facets of football; agility, speed, endurance. You don't need to do anything that directly stimulates your biceps in my opinion.

The two strongest natural guys on our football team (pound for pound) my senior year were no more than 190 pounds and lifted two or three times a week in the offseason with very low volume. They came to school benching in the 400s, squatting and deadlifting in the 500s.

what are some good forearm excercises?

You will get all the forearm work you need with deadlifts.

Jacking off.... err ummmmm... I mean

The 3 best...
Wrist Curls
Reverse Wrist Curls
Standing Grip (gripping heavy weight until you can no longer hold it)

A lot of football players do pinch grips, which is taking two heavy weights and gripping them with one hand. I used to do them.

But your forearms are involved with just about every major exercise you do. If you are doing strapless deadlifts in the 350s your grip will be plenty strong.

Originally Posted by camarosuper6

Day 1

Squats/Deads (rotate every 2 weeks)
Hamstrings
Calvs
Bent Rows
Barbell Curls
Forearm strength

Day 2 Drills

Day 3
Bench Press/C-G Press/Board Press (rotate every 2 weeks)
PowerClean or Snatch and Press
Dips
Ab Strength

Day 4
Drills

Day 5 Rest (If offseason, work on weak points, drills, weights, or rest)

Weekend Rest

All sets and reps stay low. No more than 1-3 sets per exercise, 4-8 reps to failure except for the rotated exercises.

well im going to start drills in January with a coach, so for now i just really want to bulk up, so on those days i do drills what should i do?

I used to play running back for 7yrs, partly in highschool & college.

I was about 225lbs or so at 5ft10 but it took about 6-7yrs of training & dieting to reach that point as I started training at 15yrs old.

Anyway as for training our routines contained mostly compound movements & power movements.

Many of our rep scheme was kept between 3-6 reps for our sets with no high repetitions.

3-5 sets of flat bench or decline bench press & 3-5 sets of incline bench press, some days we added dips & incline DB flies but not all the time. Much of the time our chest workout was fast.

Biceps we did 3-4 sets of barbell curls & 3-4 sets of hammer DB curls

Triceps was either 3-4 sets of flat bench or incline bench close-grip & either 3-4 sets of barbell skull crusher tricep extension or 3-4 sets of cable push down

Legs was easy, 5 sets of squats parallel to the floor, 3-4 sets of leg press, 3 sets of stiff leg deadlifts for hamstrings, 3 sets of lying hamstring curls & 3-5 sets of toe presses for calves

Back focused mainly on lots of barbell rows.
But we started out with 3-4 sets of weighted wide grip chin ups, 6 sets of barbell rows, 3 sets of a varied cable row, & 4 sets of either deadlifts or hyper extensions with weight & 3-4 sets of rear delt flies, why they made us do rear delt flies on back day I'll never understand.

Shoulders pretty basic, 2 sets of seated military press to warm up, 2 sets of standing military press 3 sets of front delt raises, 3 sets of side delt raises, 3 sets of each side of your neck using a neck machine, & 5 sets of either barbell or dumbell shrugs for traps

& other days we'd inlcude various forearm exercises.


That was just the weights

But for conditioning & speed was different.

We did tons of plyometrics including box jumps, ski jumping side to side, the rope & tire jumping, jump rope & even long jumping Olympic style.

We'd run many 20 & 40 yard dash sprints with & w/o a parachute strapped to your back, wall climbing & some days there would even be 3-5 of us who'd take out the biggest van or suv that one of us had & we'd all sit in it while one guy pushed the van or suv up & down a parking lot for 100yards at a time.

Then there was off season training programs that included many of these routines.

Originally Posted by Belfort11

well im going to start drills in January with a coach, so for now i just really want to bulk up, so on those days i do drills what should i do?

REST. Work out between 2-3 days and keep the intensity high and the sets low. Your body will need time to recover. Focus on strength - do major compounds and little ancillary work, and make sure you progress with each workout by 2.5-5 pounds or 2-4 reps.

Duncans Donuts

REST. Work out between 2-3 days and keep the intensity high and the
sets low. Your body will need time to recover. Focus on strength - do
major compounds and little ancillary work, and make sure you progress
with each workout by 2.5-5 pounds or 2-4 reps.

First you say on another thread that you find it's more important & beneficial to focus on on field techniques than the weight room & now you tell him he should focus on strength?

Our coaches focused on both stregnth/conditioning/speed work & strength training

Originally Posted by Belfort11

well im going to start drills in January with a coach, so for now i just really want to bulk up, so on those days i do drills what should i do?

Originally Posted by Belfort11

well im going to start drills in January with a coach, so for now i just really want to bulk up, so on those days i do drills what should i do?

Originally Posted by Belfort11

well im going to start drills in January with a coach, so for now i just really want to bulk up, so on those days i do drills what should i do?

You get that, Johnny? My brother listed as a response TWO DAYS TO WORK ON DRILLS. He was asking, on the days you recommend drills, since I'm bulking, what should I do instead? Not, what drills should I do.