So what is the difference between preformance training... and body building training.

racoon02 · 09-30-2005, 01:51 AM

To be exact I have been on the P/rr/s routine for quite a while.

There is a certain event in my near future that I would like to do... its a football tryout for the college I am transfering too... its not a big college(division 2 actually) so I figure I might stand a semi-decent chance of making it. I was decent in football in highschool... but was fat as hell... I weighed about 295-310 throughout my highschool football career... and now I am 254(265 in the pics in my gallery)... so I figure what the hell, Im in the best shape of my life, and have a work ethic thats a billion times better.... so why not give it a try? and ill only be a junior, so I still have two years ahead of me.

From what I hear...

They basically do a strength test... you choose between 225, and 300, and rep it out as many times as you can on bench.... wich will be the easiest for me.

Then you do the 40.

Then you do the 300 yard shuttle run.

I already do P/rr/s... and do lots of windsprints for my cardio... so what would actually change in my routine if I wanted to get ready for this tryout and start training for preformance? Nothing, or alot? Some of the more knowledgable folks help me here.

TJ Cline · 09-30-2005, 02:02 AM

Go for it, one of the biggest mistakes I made was playing only one year in college.....at 19 I thought I had all the time in the world.......I was a moron.

Whats your height. and whats your 40 time....or what was it back in the day?

racoon02 · 09-30-2005, 02:09 AM

Only 5'10... and no clue to the 40 time.

I assume its a little bit faster than back in the day considering im about 50 pounds lighter, and in way better shape. Im hoping that the standards are a little lower at this school considering its a small division 2.

But back in my lineman days I hovered around a 5.1 ... wich is very slow.

All the fast linemen were running sub 5.

What should I be doing different to get ready for this?

TJ Cline · 09-30-2005, 02:57 AM

When I lifted for power I did a heavy day ( 9 sets of chest 8 reps) and a light day 225 to max ....just 1 or 2 sets at 225.......in a month my reps were up by 15 reps...

For the 40 I would run allot of 100m dashes, some 200M and 400M and also some 20 and 40 yard runs.....and have a distance day also...work up to at least 5 miles at a good pace

**Dale Mabry** · 09-30-2005, 10:41 AM

What position are you gonna play? If lineman, you need to periodize your program, but focus on strength over speed/power. Compound movements like Deads, Squats (all types), Hip Sled/Leg Press, Bench, stuff like that. It also wouldn't hurt to throw in some drills, but you prolly don't have the equipment for that. I would start with conditioning, but if you already have enough of a conditioning base, go into a hypertrophy phase of compound movements with short rest periods and hig volume for 4 sessions a week for 4-5 weeks. Next, Strength phase with compound movements 3-4 sets of 8-10 reps per exercise, moderate volume, full rest between sets. Do that for a few weeks and then reassess. If some body parts are lagging, you can add isolation execises to hit those muscles.

If you can do drills, start them first with full recovery and then once you get better at them shorten up the work:rest ratio to that similar of a lineman, I believe along the lines of 1:2 or 1:3.

In the end, I think your performance in practice will be weighted more than your 40 time, at least in college.