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Am30 Posts: 69 Joined: 2004/11/28	2005/02/05, 04:05 PM im a freshmen in high school and i have decided to play football. this would be my first year playing football. what kind of workouts should i concentrate on. i want to be a linemen im am big 240lbs. -------------- -Andrew
ianakers Posts: 127 Joined: 2005/02/06	2005/02/06, 12:37 AM i came to this board wondering about the same thing. im a freshman lineman about 145 lbs. yea im small but its only a single A school. what i've started doing is a 6 day a week workout, working two muscle groups a day each group twice a week. i need to get a lot stronger. my bench is only about 120 maybe a little more.
ianakers Posts: 127 Joined: 2005/02/06	2005/02/06, 12:49 AM also i do about 4 excersises for each group at a time. two groups a day 6 days a week. that isnt over training is it?
	2005/02/06, 04:37 AM both of you need to focus on explosive exercises as well as compound exercises...and improved nutrition is essential.... you can find a lot fo helpful info in powerlifting thread....I suggest you psot a question specifically for 'Gator'....he's a strength coordinator for Florida U....and he trains their football team so he's very very knowledgeable in this area.... for now I would focus on ...(also progress slowly to the heavy weights with the low reps...to find out your true strength...pick a day and grab moderate weights and do it the target amount of times...if it's too easy..keep increasing in 10-20 increments untill you can do only prescribed amount of reps...that will be your approx weight at those reps...remember to rest 3-5 minutes between heaviest of sets before doing next set) Oylmpic Lifts... Power Cleans/Hanging Cleans in reps of 5,3,2...with weight you can do just that many reps or less...ie go very heavy....after proper light warm up...this will develop explosiveness for 40yard/vertical jumping/as well as general(at the snap) Snatches/Clean&Jerk are also appropriate but form is difficult to learn so if you got someone qualified to teach you ask them...it will help you a lot... Deadlifts are essential also..they will give you tremendous back/core strength...I'd also lift weight (5,3,3)...if you can do more than those reps ..increase weight.... Squats.....one of the most essential lifts for lineman....exploding out of seating position...also focus on lifting heavy...(5,3,2)....I suggest to use wider stance...to work more hips, butt, hamstrings....close/shoulder wide stance hits more quads....you'll be able to explode more effectively out of wider stance... Other lifts that will help you are Incline/Flat Barbell Press, Barbell Shoulder Press, Barbell Curls, Close Grip Barbell Bench Press...2-3 sets each, 2-8 reps.... 6 days is too much even in the offseason...4 days is tops....with cardio conditioning I'd do 3 day split and use 2-3 days for cardio/football conditioning or sports specific training and have 1-2 days of complete rest....no pick up basketball or other physical activities....do this on the side of precaution so you won't overtrain....some people are overly ambitious and end up injuring themselves....rest is just as important as proper exercise, nutrition, and sleep
Am30 Posts: 69 Joined: 2004/11/28	2005/02/06, 11:14 AM ok thanks i usally do all of them excpt power cleans and clean and jerk. i will start doing them -------------- -Andrew
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/02/06, 11:19 AM and work out only 4 days a week none of the 6day bullshit -------------- My drinking squad, has a cheerleading problem!!
Am30 Posts: 69 Joined: 2004/11/28	2005/02/06, 11:28 AM i do work out for 4 days so ill keep that routine. -------------- -Andrew
ianakers Posts: 127 Joined: 2005/02/06	2005/02/07, 08:23 PM im way to small though. my only real alternative to what im doing is the school weightlifting and if i do that then im not going to be any better off than the people im competing against
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/02/09, 01:47 PM if yoru too small....its not more excercise you need, its more calories to build muscle with. Rest and food build muscles......woring out just breaks them down.....so the rest and food can rebuild them better and stronger. -------------- My drinking squad, has a cheerleading problem!!
	2005/02/09, 05:15 PM My suggestion is get a Costco card..... -Pro-rated Whey Protein 19.99$ 90 servings at 20 grams protein -Protein bars 9.99$ 24 bars 30 grams protein Get these 2 very good...take 2-3 shakes aday along with 1-2 bars in addition to your usual nutritious meals....you'll notice results fairly quickly....these supplements are stripped almost of all fat/carbs...and are very cheaply priced....shakes are amazing taste wise...bars are pretty good(you can tell that they use sugar substitutes, ie sugar alcohols)
ianakers Posts: 127 Joined: 2005/02/06	2005/02/09, 09:25 PM well i dont want to get fat. i used to be fat and i really dont want to go back to that.
footballplaye53 Posts: 3 Joined: 2005/02/09	2005/02/09, 09:39 PM You guys that want to be hogs should start off by going to your school weight room and ask for info from your coach. He can give you a lot of info. You should take 100% Whey Protein. The most important lift you can do is the power clean and it MUST BE PERFECT!
ianakers Posts: 127 Joined: 2005/02/06	2005/02/09, 09:41 PM well i dont want to get fat. i used to be fat and i really dont want to go back to that.
ianakers Posts: 127 Joined: 2005/02/06	2005/02/09, 09:41 PM what kind of diet should i have?
ianakers Posts: 127 Joined: 2005/02/06	2005/02/10, 05:40 PM is it a good idea to do track too? i'd like too but im wondering if it would just be too much thans a lot you guys are extremely helpful
ianakers Posts: 127 Joined: 2005/02/06	2005/02/23, 06:23 PM so what im doing track and school weightlifting. i lift three days and run after and go to track practice on days i dont lift, either tuesday and friday or just tuesday. is this a little much. i've only done it one day and im pretty tired but i think i can do it
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/02/23, 08:47 PM distance running is point less for football, the furthest your going to have to run is 120yards.....so do sprints no running for long distance. You ned to concentrate on one thing......doing too much won't do anything but make you worse at everything.........and you need to talk to your coach and see what he wants you to do. -------------- My drinking squad, has a cheerleading problem!!
ianakers Posts: 127 Joined: 2005/02/06	2005/02/23, 09:12 PM well my position coach is also the track coach and he just says we can work it out. and i am doing sprints i dont really get anywhere talking to the head coach. so u think maybe trying to do both is too much? im not missing any lifting which is my main goal
ianakers Posts: 127 Joined: 2005/02/06	2005/02/23, 09:18 PM and it might just be some good cardio
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/02/25, 01:48 PM you don't need cardio to play football......just conditioned to play football. Football is about explosion....and drive......not long distance running. IF you bust your butt, and run 4- 5 120 yard sprints full speed, with 15sec rest inbetween......you won't need any long distance running. then maybe sprint some stairs or somthing those get boring, buy a running parachut.....it adds 15% more reistance to your run. Run a mile maybe once a week if you really care about "cardio" but your a lineman......no offense your not gonna be running very far. -------------- My drinking squad, has a cheerleading problem!!
ianakers Posts: 127 Joined: 2005/02/06	2005/02/26, 06:09 PM im a sprinter in track
ianakers Posts: 127 Joined: 2005/02/06	2005/02/26, 06:25 PM another question i lift on mon. wed. and thurs. would it be ok to lift some on my own on saturday?
	2005/02/27, 05:02 AM yes....as long as you do a good bodypart split or some sort of exercise split to accomodate that extra day...don't double train any bodyparts you trained during the week... also training with sprints is very good for endurance in general....I remember when I ran cross coutnry we had a track 100meter sprinter...that guy was 3rd best on the team and he never trained in long distance beforehand....which shows that you can gain a lot of endurance simply from doing short distance, explosive runs.....will you become best long distance runner ? NO...because to be best at soemthing you have to train specifically for that...but there's a big correlation ... Sprinting and Football are good complements to each other...just don't do long distance running because you'll burn off the mass you're training to get...
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/02/27, 10:49 AM if yoru only 145lbs........i'd keep it to a miniman......if you do, you need to eat, and eat alot to make up for those calroes burned. So you can put some good "meat" on ya. -------------- My drinking squad, has a cheerleading problem!!
ianakers Posts: 127 Joined: 2005/02/06	2005/02/27, 08:42 PM for putting on some good meat should i just lift and eat lots of lean protein?
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/02/28, 02:14 PM um yeah? -------------- My drinking squad, has a cheerleading problem!!
ianakers Posts: 127 Joined: 2005/02/06	2005/02/28, 06:17 PM stupid question i guess