thanks brian ill keep that in my mind. im gonna take it easy for a few days. But now im only training for football. cause track season is over for me. im gonna be focusing on agility, short speed and strength all on top of football. thats what i like to train for the most.
Bench - 225x5 (warm-up) 290x1, 295x1, 300x1 NEW MAX!!
245x4, 245x4, 245x4
after i did my bench sets i got a really bad headache and went home and didnt finish my workout.
Morning:weight room
lat. pull downs (medium/wide grip) - 160x8, 160x8, 160x8
lat. pull downs (super wide grip) - 120x12, 120x12, 120x12
Bent over BB row - 115x8, 115x8, 115x8
21’s. one set with just the bar to get a burn.
Afternoon:
an hour of football plays
running:
6x10y get offs. (3-point start)
2xflying 20’s
4x40y sprints (3-point start)
all done with 6 secs. rest on grass in football cleats
Stadiums 4 times up. hard drive with 60 sec rest.
i did these by myself.
from now on im gonna post ALL the weight work i do. including the bodybuilding type lifts. i wanna get alot bigger along with stronger cause theres a chance i might play strong safety. which is basically a small linebacker.
This is basicaly what i do for lifting during the week:
Mon - clean, squat, bench (powerlift style)
then bodybuilding chest workout after
Tues - bodybuilding Back workout.
Wed - Rest
Thur - Bodybuilding shoulder workout
Fri - clean, squat, bench,
then bodybuilding arm workout after (bi’s, tri’s)
or leg workout and then i do the arm workout on saturday.
— Would you consider perhaps Joe DeFranco’s Westside for skinny bastards? I am really liking it
i dont know anything about it. but i would like ot hear about it.
Max day in the weight room
305 BENCH!!! i almost got 315 too. i was so mad. i mean i ALOMOST got it.
i tried 275 on cleans and I GOT IT. but i have no grip on my shoes and i slipped and dropped it. i was so mad. i didnt even try squat i juts went home.
i dont care if i already tried to max today. tomorrow in 1st period weight lifting im gonna hit 315 bench. 275 clean, 355 squat.
You’ve already maxed out 3 times in one week. I’d settle down before you get hurt. Be smart. Good improvements though. Pretty impressive numbers at your size.
field for sprints
agilities. ex pro agility, shuffles ect.
4x10y starts (3-point)
2x flying 20’s
2x flying 30’s
4x40y sprints (3-point)
about 45 sec between reps, and 1:30 mins between sets.
today i fealt really fats. iv gained so much back on my start and accelleration phase its incredible. im so happy. im probably capable of a 4.6flat forty now.
morning weight lifting: chest
bench - 245x5, 260x3, 295x1, 260x3, 245x5
incline DB bench - 65x10, 65x7, 65x6
Dips - 10, 10,
Today was our first day of spring football. first we do one lift in the weight room (ex. bench/squat/clean) then we do our speed work, then our real football work.
today:
cleans - 225x5, 235x3, 245x1, 235x3, 225x5
5x10y starts (3-point)
4x20y sprints
2xflying 20’s
2xflying 30’s
4x40y sprints ALL OUT
Offensive practice today.
morning weight room: back
lat. pull downs - 170x10, 170x8, 180x4
super wide grip pull downs - 130x12, 130x12
bent rows - 125x10, 125x10, 125x10
close grip bent rows - 115x10, 115x10
afternoon lifting:
squats - 275x5(EASY), 295x3(EASY), 315x1, 315x3(NEW BEST), 295x3then before actualy practice we did agilities/plyos. WE do the Nebraska workouts if anyone knows what that is.
then we had Defensive practice.
5/19 - offensive football practice and kick returns for me
5/20
4x10y starts
4x20y full speed
6x40y full speed
then we had defensive football practice.
weight room:
squats - 295x5, 315x3, 365xMISS
Glute-ham raise - 3x5
DB John,
Are you in the middle of spring ball? Why are you lifting so heavy? The emphasis is conditioning, learning offense, defense, and special teams stradegies? Your head coach is MM, and I’m sure he doesn’t want you going hard during spring ball. Right or wrong? You sound like a good athlete, why get hurt? acudave
yea im in the middle of spring ball. my coach wants us to go heavy, he doesnt want us to lose our strength. he only persrcibes one lift per day. this last week was as follows:
mon - cleans
tues - squat
wed - bench
thurs - clean & jerk
fri - squat
all sets were 80%x5, 85%x3, 95%x1m 85%x3, 80%xfailure
why wouldnt we still lift heavy just cause its sping ball? isnt it the same as lifting heavy during post season? i dont see how it would be bad to keep lifting heavy and keep all the strength iv gained. i thought spring ball was all about going hard. were still out learning our offense and defense, but we also condition and lift weights. and it seems to be helping me alot. were doing al we can to become better athletes.
We do alot more conditioning during this time frame. I also have some players who are coming over from baseball, who have done little lifting. I also have some kids with grade issues. I also have some players who enjoy the lifting, but not the football. But the volume of running cuts down the lifting intensity. We also maxed the week before spring ball. I don’t do clean and jerks, and I use more of a westside barbell bands and chains box squat approach. With the boxes I know the depth is no issue. I also want to see how some players react to spring ball before I push things. If the players are doing OK in the 3rd of 4 weeks into spring ball I will push it up a bit. Hit those hammies. Best of luck!
acudave my players call me coach b
yea we dont necessarily do alot of “conditioning.” we do our sprints 2x per week and or agilities/plyos 2x per week. but most of our conditoning comes from running the plays themselves. we lift 5x per week but only 1 lift a day is perscribed. my coaches program works very well. i like all aspects of spring ball, the lifting, running and of course FOOTBALL.
morning lifting: chest
bench - 245x5, 245x5, 265x2, 285x1 (not alot of rest between)
incline db press - 80x8, 80x6, 80x5
db flyes - 45x8, 45x8
dips - 12, 12
afternoon lifting:
cleans - 225x5, 240x3, 260x1 (new max)
5x10y starts (3-point)
4x20y sprints
2xflying 20’s
2xflying 30’s
4x40 sprints all out
offensive practice today
morning lifting: back
lat. pull down - 180x6, 180x6, 180x6
super wide grip pull downs - 130x12, 140x8
close grip pull down (handle used for seated rows) - 130x10, 130x10, 130x10
BB bent row - 115x10, 115x10, 115x10
defensive football practice
morning lifting: shoulders
military press - 135x9, 135x6, 135x6, 135x6
DB arnold press - 45x6, 45x6, 45x6, 45x6
upright row - 95x10, 95x10, 95x10
db side raise - 15x10, 15x10, 15x10
afternoon:
5x10y starts
2x20y sprints
2xflying 20’s
4x40y sprints
(i couldnt run full speed because i kinda sprained my ankle. it hurts really bad, i have to get it taped a hella lot before practice so i can even move)
offensive practice
5/27
20y rope pulls x6
offensive practice
5/28
morning weights:
bench - 245x4, 250x3, 255x2, 275xmiss
lat. pull down - 180x7, 190x4, 200x3
afternoon weights:
squat - 295x5, 315x3, 350x1(new max), 315x3
G.H. raise - 3x5
barbell lunges - 155x10, 155x10