|
2002/12/01, 07:24 PM
I am 15 years old. I am 6' 145 lbs. I run a (4.9). I will be 2nd string tailback this coming year ,but I would like to move up to starter. I would like some exercises to increase my launch speed, endurance, and strengh and over all mass. It is currently basketbal season,but after that I am gonna start taking Creatine Powder and I might get some Weight Gainer 1850. Please reply,thanks.
|
|
|
|
2002/12/01, 07:48 PM
Welcome to FreeTrainers!! Don't forget to fill in your profile.
To answer your question....
First of all, I like the fact that you are determined to become a starter. You have a goal and YOU are the only one that can keep you from attaining it. To gain strength in your legs for a better jump off the ball, you need to do squats, lunges, and plyometrics. When you do squats, be sure to go low and EXPLODE up. I do deep box squats on one of my leg days every week. After a I do a couple of good warm-up sets, I do 10 sets of 3 reps with about 65% of my max, and I rest no more than 45 seconds between sets. I actually sit on a 15 inch box (for just under a second or so) and explode up on every rep. Box squats are awesome for strength and mass gains. Lunges will also help with mass and even some flexability. Plyometrics are probably something you do in football practice all the time. These include high knees, hill climbers, standing jumps, etc. Ask your football coach for more info and do a search online for more. Good luck to you!!!!
--------------
--JBennett
"I've up-ed my intensity.... now up yours!"
"Pain is only weakness leaving the body."
"Never think of how weak you are; think of how strong you're going to be."
|
|
2002/12/01, 07:59 PM
Oh, one more thing. Don't worry about buying creatine. At your age, you don't need it at all. Save your money and buy Christmas gifts or something. Your body can probably tolerate the weight gainer fairly well, but you're better off buying a 5lb tub of protein. Use this only as a supplement to a well-balanced diet! Besides, its cheaper and will last a lot longer. Eat a lot of protein (chicken, lean beef, tuna, eggs, etc) throughout the entire day, avoid an excessive amount of fats, and lift like a caged gorilla with rabies --- that will get you the results you're looking for.
--------------
--JBennett
"I've up-ed my intensity.... now up yours!"
"Pain is only weakness leaving the body."
"Never think of how weak you are; think of how strong you're going to be."
|
|
2002/12/01, 08:28 PM
You can train on a bike doing explosive sprints. I forget what the technical name is but...
What u do is, warm up for 2 minutes doing about 50% of your intensity.
Then for 30 seconds, u blow it out, go as fast and hard as you can. Then u rest for 30 seconds at 50% intensity. Then you go full blast again for 30 seconds, then rest at 50% intensity. Continue doing that for 4 minutes, at which u go to 50% intensity for 1 minute, and then do it another 4 minutes. Its alot like high intensity interval training but I think more intense. Try this once a day for 5 days and see if u feel it :).
The mention of the squats is a great idea. Especially in football u want to be able to carry guys on your back. Explode up on your cycle but take about 3 seconds to get down to your low point. That oughta put some hair on your chest hehe.
|
|
2002/12/01, 08:43 PM
Thats what we call interval training.
--------------
The trouble with jogging is that, by the time you realize you are not in shape for it, it is too far to walk back! Franklin P. Jones
Ivan Montreal Canada
|
|
2002/12/02, 11:16 AM
If you're looking for overall mass, try the ft mass building program.
--------------
"Some people call it insanity, I call it intensity"
|
|
2002/12/02, 11:16 AM
If you're looking for overall mass, try the ft mass building program.
--------------
"Some people call it insanity, I call it intensity"
|
|
2002/12/02, 12:35 PM
quoting carivan..
Thats what we call interval training.
---------
I knew it was called "interval training" but there is a proper name for the program i listed to him. Its named after someone who invented it or something...ugh dont u hate when u cant think of something at the important time? But as im layin down in bed it will come to me? heh
|
|
2002/12/02, 10:04 PM
Thanks for the advice and tips.
|
|
2003/01/08, 07:30 PM
Im a running back...cant say tail or full because we use split backs. Now, in all respects, im very strong for a HS running back. However with the strength, I lose speed. In fact, im one of the slower backs. Is there some advice I could obtain on increasing speed? lol....what I need is DRAMATICALLY lol. I figure I have 6 months, so I may be able to try different things. Thanx guys!!
|
|
2003/01/29, 04:38 PM
Another thing u can do for launch speed is jumproping. Jumproping helps with quickness and stamina( i kno as i play basketball) Squats r the best exercise for explosiveness. another exercise to do is to get a bench or something thats as high as the middle of ur thigh. Practice jumping up onto it and off it. Do several reps of this.
|
|
2003/01/29, 05:19 PM
Volleyball players also use the technique timbaland mentions... I would recomend starting a little lower than that and work you wau up. for ex: start with aa foot off the ground and try to jump up on to it from a stand still (use your arms for balance and help with propulsion) once you get the hand of it start increacing the hight of your object until you get up to where timba land is talking to. If you try to do to much to soon you might end up flat on your face with a broken something or other.
|
|
2003/01/30, 07:46 PM
I used to play tailback in High School, and one thing that I always did to help quickness was plyometrics. They work wonders. We did dot drills, jumped boxes, and ran ropes. That actually helps a lot with your eness. I also went to State in the 110 hurdles my senior year thanks to plyometrics. Just do a search on the internet about plyometrics, and you should get plenty of excercises to do.
|
|
2003/01/30, 07:47 PM
I used to play tailback in High School, and one thing that I always did to help quickness was plyometrics. They work wonders. We did dot drills, jumped boxes, and ran ropes. That actually helps a lot with your eness. I also went to State in the 110 hurdles my senior year thanks to plyometrics. Just do a search on the internet about plyometrics, and you should get plenty of excercises to do.
|
|
2003/01/30, 08:50 PM
hey clint some advice for gaining mass eat 4 meals a day. I am your height 6' and i weigh 175 lbs. (a lean 175 btw) I'm small bone frame and i have a fast metabolism. These meals aren't meals where u eat til ur stuffed. Just eat to u feel not hungry. also some advice for this. eat every four hours. My meals are at 8am, noon, 4pm, and 8. I used to eat my final meal like an hour b4 i went to sleep. thats not good. U dont burn off those carbs that way. It turned into excess fat on my stomach area. I got rid of that. Now i do crunches b4 i go to bed. good luck man.
|
|
2003/02/19, 08:44 PM
============
Quoting from clint023:
I am 15 years old. I am 6' 145 lbs. I run a (4.9). I will be 2nd string tailback this coming year ,but I would like to move up to starter. I would like some exercises to increase my launch speed, endurance, and strengh and over all mass. It is currently basketbal season,but after that I am gonna start taking Creatine Powder and I might get some Weight Gainer 1850. Please reply,thanks.
hey dude i play football as well and im 16, take the weight gainer 1850 thats what i did, but make sure you're doing a cross training workout, also i only took 1/3 the dose after each workout. Creatine is a bad idea. For someone in highschool
=============
|
|
2003/02/19, 08:44 PM
============
Quoting from clint023:
I am 15 years old. I am 6' 145 lbs. I run a (4.9). I will be 2nd string tailback this coming year ,but I would like to move up to starter. I would like some exercises to increase my launch speed, endurance, and strengh and over all mass. It is currently basketbal season,but after that I am gonna start taking Creatine Powder and I might get some Weight Gainer 1850. Please reply,thanks.
hey dude i play football as well and im 16, take the weight gainer 1850 thats what i did, but make sure you're doing a cross training workout, also i only took 1/3 the dose after each workout. Creatine is a bad idea. For someone in highschool
=============
|
|
2003/02/24, 11:45 AM
The best lifts you can do are the basic compounds (bench, deadlift, chinups, squats) and Olympic lifts (cleans, mostly, but snatches as well). Get a coach to teach you how to do power cleans or hang cleans (they're more complicated than they look). Incorporate that into a program with explosie squats (like jbennett talked about) and plyometric training and agility drills. There's several keywords throughout this thread, do internet searches on things like 'agility drills,' 'plyometrics' and things like that. Talk to your coaches. Tell them you want to put in extra weight room time and that you'd like to do it right. They'll likely be happy to help.
--------------
"Don't follow leaders and watch your parking meters!"
-- Bob Dylan
|
|
2004/02/06, 10:38 PM
I can relate, i Just Got done with my senoir year of Football, where i also Played Tailback. i use to be about your size (maybe a hair Shorter) but by my senoir year i went up to 190 lbs and down to 6% Body fat. I also took my 40 time down to 4.47. Now i'm Training for my first season as a College Running Back. I owe alot of my succuses to Plyometrics, eating right, and complete loyalty to the wieghtroom.
--------------
“Winning means you\'re willing to go longer, work harder, and give more than anyone else. “
--Vince Lombardi
|
|
2004/02/07, 08:10 PM
this was posted 2 years ago........just so you all know
--------------
---andrew.......adversity causes some to break, but others to break records!
LEAVE YOUR EGO AT THE DOOR!!
|
|
2004/02/13, 12:36 PM
Don't forget the role that pure determination plays, either. As I've stated to football players before, you have to think of everything you need at your position; you, specifically, need burst speed out of the backfield, power to push through the line when those dang linemen miss their blocks, and crackhouse endurance to keep those two things pumping through the fourth quarter.
There are very few big, big men that have the burst speed combined with the endurance (power is usually their staple). They take the St. Bernard approach, I call it. One big bark per day, then back asleep on the porch. But the poodle never makes it through the 4 hole, and the greyhound gets snapped like a twig in the defensive backfield. Balance :)
Here's some extra info. for just a different angle that may help you:
I played DE mostly in high school. My job was to contain; keep the run between me and the opposite sidelines (never let anything outside). Rarely did anything get outside of me, although I didn't make alot of tackles. My coaches made it very clear that my main job was not tackles, or sacs, but to keep that run inside, and the "cavalry," would come. Let it outside, and we better hope our safety is having a good day.
I was 6'4, 185 lbs. They called me the skeleton. It's almost as bad as being called Blimpy. I had medium power, and medium endurance. But when I came off of the line, I came with everything I had. The tackles and sacs I did make were with impact, and the backs that tried to block me inside (hook) came up empty-handed or on their butts. My two-pronged point here is this: You may be facing guys like me on the outside (prepare for it) and I think that what you do in the first 3 seconds after you hear "hike," can make or break your play. My opinion. Best of luck, monsier.
--------------
--There are no versions of the truth.--
Jeff Goldblum, Jurassic Park II
|
|
2004/08/24, 07:21 PM
hello I'm a 6'3'' 205 16 year old going to be a sophmore. I am a defensive end and tight end starting both sides on my Varsity football team. I would like to have a good diet to increase my weight distribution throughout my body. I would aloso like a lifting schedule that would fit my busy practice schedule and also I'm a starting pitcher on varsity so my workouts can hurt my pitching
|
|
2004/08/30, 12:13 AM
I would ask both of your coaches , if i were you. Also if you are in the middle of either season it doesnt sound like you need extra work outs unless your coach instructs you to do so.
|
