I have afriend who approached me about training him for a UFL tryout as a Dlineman.
The problem is…he has not trained at all in oh two years, is quite overweight and has THREE weeks before tryout.
I am thinking do straight CF GPP starting week one with maybe one less day of hills go half way through week three and slightly taper.
Anyone little bit is better than nothing but obviously we cannot get much done.
Anyone have any insight on what they would do?
3 weeks damn bro. Number 1 goal don’t get him injured. Has he been doing anything??
Ask him what he’s going to be tested on. Then work on those things.
He’s not going to get much better in anything, so just do your best to get him in shape muscularly, cardio and technique.
If he has to do drills in his tryout, look for some good videos on youtube for D-line training.
Yeah no doubt on the injuries.
He hasn’t been doing shit but eating popeyes and playing xbox/working for FCA.
I was doing some 40s and 60s on grass from blocks and he wanted to hop right in. I told him that is a one way ticket to no tryout ever.
He said he will be tested on 40 and position drillls. I’ll let him handle the drills. He’s fucked in the 40 but
Fuck the 40yd dash get his ass in shape that’s what the scouts will look at.
Mon/Thur: AM
Long 30min warmup
Speed 0-30yds
Plyos 20 contacts
Cooldown 15mins
Mon/Thur: PM
Long 20-30min warmup
Lower body strength
Throws x15
Cooldown Foam roll etc
Tue/Fri: AM
Long warmup
Upper body strength
Cooldown:
Tue/Fri: PM
Tempo 1000-1200m
GS circuits
hurdle mobility
Core 300-900x
Cooldown: Foam roll etc
Wed: AM
Poolwork
Mb throws 600-1000x
Core 300-900x
Sat: AM
Bike tempo
Mb throws 600-1000x
Core 300-900x
Tue/Sat: 90min massage
I like it!
Appreciate it.
Yeah fuck the 40. I could dust his ass in it by 10 yards and i’m an old slow white fella.
I’d definitely keep an eye throughout the first week to see how he handles things and definitely get frequent input on how he is feeling in a multitude of ways, that way you don’t push to much, but if you are not pushing enough and he (and you) feels (and by your analysis of technique, ease of movement, motivation, etc.) he can handle more than by all means up the intensity/frequency/volume etc.
I like RB34 split but AM/PM could be rough for somebody that hasn’t done shit in 2 years. I’d consider consolidating the work days to allow more complete rest days. For instance:
M/Th:
Warm-Up
Agility Drills (Specific to D-line or General)
Sprints (M/10yd Hill, Th/30yd)
Jumps (M/Vertical, Th/Horizontal)
Lower Weights (M/Bilateral + Pos. Chain, Th/Unilateral + Pos. Chain)
Body Weight Abdominals
T/F:
Warm-Up
Tempo w/Med Ball Throws
Upper Weights
Abdominals w/Med Ball
The massage and pool work are great ideas for recovery. Also throw in self myofascial work (if no access to a massage therapist), stretching, etc.
Maybe after the first week, if it goes well, switch to the AM/PM split and add more volume or intensity to the means.
Best of luck
The AM/PM setup is great for this guy because it will allow for high quality work to be done instead of trying to run 60mins follow by 60mins of shitty strength training. Split the training sessions up and have two high quality sessions this will allow him to develop more work capacity without additional work.
actually, after one or two days of this, he’ll probably quit and revert back to his Popeyes chicken routine
so be careful not to over work him
If he does oh well, I always try and make my clients quit the first 7 days. My job is a glorified “prison guard”. 
You could work extremely low volume with somebody that hasn’t trained in 2 years and get good results. Plus, who knows what sort of training he did prior to that (as I assume this guy is around 20-21) so he could very well be a novice who would benefit from any type of structured training.
Just because he only has 3 weeks doesn’t mean you should try and start him way to high in hopes he will better adapt and be able to perform better.
I’d set up the plan so that after his try-out and prior to the season starting you could continue to gradually progress to more volume, intensity, frequency, etc.
You can achieve the same results (in my opinion) with one workout in a day as opposed to splitting up workouts (at least with somebody with a low level of preparedness).
Look at the results James (and I’m sure many other trainers on this site) gets at the University with only training his guys 8 hours a week (I believe this is the NCAA rule) and in a format similar to what I proposed.
There could also be logistical issues (work, commute, facilities) along with motivation and temperament of this individual that would also prove to be debilitating of the use of a AM/PM split.
Regardless, we can argue semantics of a training day until we’re both blue in the face but lr1400 will have to make holistic considerations (hopefully) before he constructs his plans for this individual.
Fuc* after the tryout, it’s “now” he may not have a opportunity to even make the team if his baseline fitness isn’t in place by the tryout. Low volume of “What”, sorry to bust your bubbles but this athlete will get more bang for his buck by focusing on general fitness development.
BTW, the plan I listed above was “Example” not gospel.
I’m starting him low for rest of this week. 150yds speed, 500 tempo but next week we’ll ramp up. I honestly don’t expect him to have the work ethic. If he can’t make it through this he’ll never make it through training camp. He’s already had tryouts with NFL teams a few years ago and didn’t have the “desire”.
I hope he does half of what I give him. I fully expect him to skip as much tempo training as possible. I had another guy that wanted to train with me, a qb, but he resorted to p90x and running with a parachute. Oh well he’s still got man tits and is buried on the depth chart because he doesn’t want to work.
Low volume of Jumps, Weights, Calisthenics Sprints, Tempo, Abdominals, etc.
That can be done by reducing frequency, sets, reps, etc.
While if he doesn’t perform well at the try-out there will be no ‘after’, there will also be no ‘after’ if he gets hurt by placing to much demand on him right away.
I have no idea why you are getting so worked up over me expressing my views, I said in a previous post that I liked your split but the only change is that I would consolidate into one seance on 4 days.
I think that is the right decision in regards to the volume.
How old is he?
No problem… Lrl400 you got my thoughts, I’m done with this thread.
General fitness i am banking on won’t mess him up. It’s a shame he definitely has some talent. He’s not Sergio kindle but he played one year of high school and received conf USA offers then transferred to SEC.
I’m sorry but what bloody good will 500m of ext tempo do unless you are doing tons of mb throws etc etc. Are you a coach??
I got ya RB34. Ima bust that ass starting Monday! I agree gotta get the fitness up and the volume shouldn’t hurt him past week one.
It’s not about busting his ass, there’s not enough time for that. Even if you did 2x5x100 in 20sec that’s your typical NCAA conditioning type workout and would be tough for him but easy on his CNS - add in 600reps of abs, hurdle drills and 600reps of MB throws.
Like I mention earlier this year, I had the chance to train a NFL defensive end last offseason and he had his best year as a pro. The stuff I mention earlier worked well with him and it transformed his body big time.