Lifting starts on monday for me. Im going into my senior year and would like some help to get the most out of this off-season. Im looking for advice on which routines would be best for me. My main goal is to get stronger, improve my footwork (quickness, not neccessarily speed), and maybe gain 15 pounds with a minimum of fat.
If I were you I’d talk to one of the real professionals from the board (try to arrange a phone consultation with Clemson) and get more detailed. If you post general questions, you’ll receive general answers. You’re going to have to be more specific…
The old phil board cf.com 1.0 had a great thread about the similar needs of a thrower compared to a o lineman. For example Mike Stone did a great presentation about training for strength for football at the NSCA sport specific conference years ago…It was fantastic. My belief is that great strength training will help most with lineman since starting strength is far more direct.
With requests for help we need more help from you since we have no clue about injury history, training history, equipment, money, and even time available. Many football strength coaches are lurkers here but some very good coaches are willing to help.
My suggestion is get a few ebooks from here to get a better sense of terms and concepts. This will speed up your process of getting better.
Why’s the webarchive gone?
iworkout,
To follow-up on Clemson’s suggestion. We need information from you in order to really help you. In addition to what Clemson requested also post your school’s program and is it mandatory?
Football Coach
I’m not a tekkie but I bet “The One” can find something on it!
This thread http://www.charliefrancis.com/community/showthread.php?t=5101&highlight=link provided the links. However, they don’t seem to work anymore. Maybe big Pete can help.
That sucks that they’re gone. I hadn’t checked in a while.
Well to answer your questions, I havent had any injuries. Im going into my 3rd year of lifting. Freshman year I did the BFS program. Last year we did the mandatory football program. It consists of doing sets of 10,8,6,4,2 for squat, bench, deadlift, and powerclean on Mondays, Wednsdays, and Fridays. This is what we are doing this year but I can do my own sets and reps. Money wise, I could spend from 50-75 dollars a month. We lift for about 2 hours each day. Hope that helps
O-Lineman,
I just have a second here to respond. The exercises your coach has you doing are excellent (provided the cleans are well taught) and 3 days a week is excellent. I don’t agree with that rep scheme being done in the same day but since you have the freedom with reps and sets that won’t be a problem. Post the complete routine your coach has planned for you over the next month or two and we can help.
Football Coach
P.S. You may find your coach knows what he’s doing.
Well for this month he wants us do do 5sets 12reps for everything 3 times a week in order for us to get back in shape. Next month we will start the regular program of 10x8x6x4x2
In that type of system, you’re not going to have enough time at each intensity level to stimulate real progress. You’re crossing too many intensity zones.
O-Lineman,
Not knowing what “everything” is I suggest you keep it simple by staying within your coaches program (coaches tend to like that).
However, since you have freedom of reps and sets do 4-5 worksets of 8-12 reps of squat, bench and deadlift and do 4-5 worksets of 3-5 reps of the cleans. Cleans must be done first in the program. Additional exercise can have worksets of 2-3 and reps from 8-12.
3x a week is good.
Also, a much neglected area particularly for high school kids is sleep and nutrition. If you are really serious about getting strong and being the best player you can be you need to turn the damn tv and the damn computer OFF!!! and go to sleep. You should be in bed by 10pm and get yourself 9 hours sleep. I don’t want to hear any crap about talking to the girls on MSN Messenger. Girls will want you more if you ignore them and the good ones will be a hell of alot more impressed by your dedication to working out, playing football and getting good grades.
When your coach has you ready for the 10-8-6-4-2 stage post that and we will make the necessary adjustments to that.
Be the best football player and student you can be!
Football Coach
Do you have any existing injuries form the season? Get specific about your diet? Any idea on your present maxs? Even if if be based on somewhat high reps. That would include strength,speed, and some jumps. What is your flexebility like? What are your goals? Your height, weight, etcetera. Make a commitment, and be specific. acudave
Bump…