My goal is to play d1 football at wisconsin this upcoming year, I plan on trying out in the spring but only if i can get faster and not make a fool out of myself. Im a real good receiver, just not fast enough my forty is around 4.8. Right now this is my split:
Sun-Back and bis
Mon-Run
Tue-Chest and tris
Wed-Run
Thur-Legs
Fri-Shoulders
Sat-Run
I do a lot of different excericses, but im big into the core lifts (deadlifts, front squats, back squats, zercher squats, power cleans, etc.) I dont really think i need help with my lifting, what I really need help with is my running days. Ultimately I need to get my 40 down to around 4.6. So please help me design 3 good running days to include into my split. I would like to have 2 of my running days devoted to getting faster and one of the days devoted to endurance. Thanks for your help/input.
What position do you play? How much do you weigh? How tall are you? How old?
Day 1: Speed Session up to 35m | Weights
Day 2: Tempo
Day 3: Speed Session up to 30m | Weights
Day 4: Tempo
Day 5: Speed Session up to 55m | Weights
Day 6: Tempo
Day 7: “And on the 7th day…”
football coach do you still coach? Well just wondering in season what conditioning do you make your kids do. Like wut type of running and how much and log and how many days a week
. I wanna see if its half as hard as my coaches.
anyway I have asmuth and its juss getting worth
atletically induced asmuth that is and im getting winded even when taking 2 puffs of my inhaler should i take more or get a diff brand or wut cuz i wont be able to make it in football again with this asmuth
Wide receiver, 6’4’’ 210 lbs ( currently bulking) 21 years old. I was planning on bulking through the middle of january so i can hopefully be at a cut playing weight of ~205 lbs. If you wouldnt mind could you please elaborate on speed session and tempo, your replies are much appreciated.
Lets start with Tempo. What I do with my athletes who are over the 200lb mark (which includes myself more than not these days) is I have them break up their tempo volume into mainly 50m and 100m. So then, lets say that the total volume of tempo for the workout would be 1500m for a 205 pounder. The break up would be something like:
50 = (50m Tempo AND 50 Walk)
50|50|50|50|50|50 - 100m walk rest = 300m
50|50|100|50|50 - 100m walk rest =300m
100|100|100| - 100m walk rest = 300m
50|100|50|50|50 - 100m walk rest = 300m
50|50|50|100m|50 - 100m walk rest = 300m
Total Volume in Meters: 1500m
Always stretch afterwards more because you are more likly to do it then that at some other time. Kill 2 birds with one rock sort of thing. Another thing I have done is to mix in MedBall abs in between each rep of 50 or 100m, and then continue on the 50m walk rest.
Let me see if i understand this… Does tempo mean sprint? Does 50|50|50|50|50|50 mean sprint 50, walk 50, srpint 50, etc and than a 100m walk at the end? Followed by a rest and than do 50|50|100|50|50? Thanks for your help.
Tempo is defined as work between 50-75% of your maximum intensity. So to say it is fast jogging would be more accurate. So instead of sprinting, just do fast jogging. Stay out of the middle intensity zone of 76-94%.
Start with a warm-up including accelerations>>Starting slow and going faster and faster and faster till about 70-80m. Do this about 6 times with about 3-4 minutes rest en between each one. Always stay relaxed. That is it for that session.
Workout two:
Warm-up. including about 4 accelerations. (3 x 30m standing starts) x 5 with 3 minutes rest inbetween reps of 30m, and about 7-10 minutes rest in between sets.