Football training

[titans1854]

i play high school football in Huntington Beach, CA. Because of CIF rules our team can't practice together with coaches starting july 25 and the dead period ends on August 22. I play wide receiver and i want to bulk up and get faster. I've been working out for about 7 months straight(I work out for about 3 months before that last football season). I just turned sixteen a week ago and i weigh 144 lbs. and rising and about 5' 7" or 5'8". I bench around 170-175. i drink protein shakes (1 or 2 a day), weight gainer (only after workouts), glutamine, and creatine. i just have a few questions and i also want people to evaluate my workout.

how many calories and carbs should i be consuming per day keeping in mind i want to gain some weight?

what exatly does glutamine do to help me?

also i've heard of football players dying and saying creatine had a part in the death. does anyone know about this?

My Workout (i wait in between 3 and 5 days before i repeat i workout depending on how sore i feel the days after the workout)

chest/shoulders/tri

Bench press 4 sets
inclined bench 3 sets
flys 3 sets
inclined db press 3 sets
lateral raises 3 sets (i do three sets to side and 3 sets forward)
dips 3 sets
tricep extensions 4 sets
inclined french press 4 sets

Back/bi

Rows 4 sets
High rows 3 sets
Low rows 3 sets
Lat pulldowns 3 sets
inclined or standing db curls 3 sets
reverse curls 3 sets
preacher curls 4 sets

Legs (i can't do squats because i have a spine injury)

Squat Leg Press 4 sets
Leg Press 3 sets
Leg extensions 4 sets
Leg Curls 4 sets
Calf raises 6 sets

I also do abs around 3 days a week. also i heard your suppose to do abs on an empty stomache. is that true?

 

[titans1854]

bump

 

[titans1854]

also i was wondering how often i should do sprints and i should mix some longer distance running.

 

[titans1854]

bump

 

[RCfootball87]

Originally posted by titans1854
Because of CIF rules our team can't practice together with coaches starting july 25 and the dead period ends on August 22.

Damn! our dead period only lasts from August 1-13.

 

[titans1854]

yea but we have a few triple days along with the regular double days

 

[titans1854]

bump

 

[Snake_Eyes]

First of all, orient your training around an upper body/lower body split, done twice a week.

The first day, focus on your speed work. The second, focus on strength development. The exercises to be trained include squat, bench press, deadlift, and overhead press.

For assistance work to those lifts, you'll want to focus fairly heavily on the lats and your core, meaning abs and lower back. You can finish up with "detail" work for the triceps, biceps, etc.

On speed days, work with 50-65% of your max on the lift. Strength, work with 80-88% most of the time, with 90%+ thrown in once every 3-4 weeks.

Assistance work, keep the lifts in the 6-15 rep range.

Total sets, you'll want to go with 6-8 sets of 2-3 on speed; 3-5 sets of 2-6 on strength day; 2-4 sets per part on the assistance work.

On the off days, throw in sessions to train anaerobic endurance and agility. This means sprints, agility drills, and plyometric work. The idea isn't to fatigue yourself totally, but to put yourself under a fair amount of stress.

So for a basic plan:

Day 1: Speed Lower Body
Day 2: Heavy Upper Body
Day 3: Endurance and Agility
Day 4: Heavy Lower Body
Day 5: Speed Upper Body
Day 6: Sprints and Plyometrics
Day 7: Rest

 

[titans1854]

on the speed lifts how fast should i lift it because wouldn't the weight get out of control or wouldn't the momentum mess up my workout?

 

[titans1854]

also, shouldn't i be running more than once a week?

 

[Snake_Eyes]

That's just a sample work out. You can modify it if you need. And in any event, this is your off season and you said you were wanting to add mass, so I constructed it with that in mind.

You want to move the weight as fast as you can. Momentum does not "mess up" your workout, since it's present in every movement (p = m*v). For speed-strength development, you want as much acceleration as possible.

 

[titans1854]

i do want to get bigger and stronger but i also want to be able to run faster. i think that i'm going to keep my lifting schedule the same because i've been making significant gains on it and i can probably raise my bench 5 or 10 lbs before hell week. For quickness and speed what plymetric excercises should i do? (be specific because i'm not familiar w/ the names of these excercises)
also what kind of running (ex. shuttles) should i do and what kind of drills would help w/quickness?
and finally, i know abs are a big part of football and i wanted you to give me an example of a good ab routine.

thanx for the info