Football, Off-Season

So our f-ball season is pretty much wrapping up and its time to get working on next season. I play WR. I need to increase my speed dramatically if im going to have a chance to compete against seniors for starting spots next yr. So pretty much the basis of my workouts needs to be speed.

Nutrition:
My nutrition is pretty good besides that i dont eat breakfast. I have a 10:30 AM Lunch and if i eat breakfast im pretty much messed up the rest of the day, cant eat at lunch, tired at workout yadayadayada. Besides that im pretty good, i eat healthy at school and stay away from the fatty crap. I eat alot of meat and fish at dinner.

Supplements:
I currently am taking NoX2, Animal Pak, and Whey 100% Protien Powder. I take NoX2 twice a day, once before i go to school, and then in my 4th period right before lunch. Animal Pak i take once in the morning. I have protien shakes before i go to school and after my workout. I drink plenty of water.

Workouts:
Im in a strength & conditioning class that pretty much focuses on the core lifts, Squat, Hand Clings, Bench, Incline Bench. I do my core lifts on Mon. and Thurse. On Tues. and Frid. I do alternates meaning the minor muscle groups, Curls, Triceps, Calf Raisers, Abs, etc. Football workouts will start soon in the mornings before school as well. Pretty much we get to do whatever kind of lifts we need for a hour before school that will prep us for f-ball.

I was wondering if anyone could give me tips on what other supplements would help me/ am i taking enough of all my supplements, what i should do for my football workout that would compliment speed and my regular workout

I would upgrade the quality of protein. Muscle Milk works great for me. I've tried a few others in this category, but stick with MM. ON is a great way to start and its great on the wallet as well but MM is far superior.

If you want to become better at something, the best way is to practice. So head to the track and do some sprints. Start off with a few sprints at 75%, a few at 90%, a few full throttle sets of sprints or whatever you are comfortable with.

If you can, exchange chicken with meat on some nights. Keep red meat to a minimum.

Regardless of my opinions, you are off to a good start.

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But doesnt Muscle Milk Contain Creatine in it. And if so, #1 Defeats the purpose of taking NoX2 for stoping stunting my growth and all the other bad effects of Creatine. #2 Isnt when you take NoX2 or any kind of nitrus oxide product with creatine basically a steriod?

the best thing for a WR is this gettin a pretty hefty guy and gettin a special band, a pretty big one, put it on your stomach, and have the guy hold on to it, and you sprint wit him holding on to it, so you're pretty much dragging him. Also box jumps (with correct form) is amazingly good. Jump roping is good, emmitt smith did that **** alot. and of course practice catching.

ORIGINAL: dcp303

But doesnt Muscle Milk Contain Creatine in it. And if so, #1 Defeats the purpose of taking NoX2 for stoping stunting my growth and all the other bad effects of Creatine. #2 Isnt when you take NoX2 or any kind of nitrus oxide product with creatine basically a steriod?

Wow.....

I've never heard of any creatine bad effects unless you dont drink enough water. I've only heard of cramping with creatine and low/no water intake.

NO, i repeat NO, any N.O. supplement with creatine is NOT a steroid. N.O., creatine are amino acid based.

So taking Muscle Milk, N.O. and a creatine supplement wont stunt growth, or would be considered steroids. Where did you get your info?

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Well when i went to the Vitamin Shoppe... the creatine bottles had things that said 'For use of 18 and older'. Maybe the girl at the store didnt know what she was talking about when she said that creatine stunts ur growth im not sure. Also just some kids that ive talked to at school have told me that creatine+NO creates a steriod effect. Now they can be completely bull****tin me, but one of them has been working out for a good couple years so i just took his advice and strayed away from it. Im sure that u folks know what ur talking about more then he does so if u dont mind explaining what exactly creatine does/effects that would be great for me. My mom got completely uptight about getting it at the store when the girl mentioned that it stunts your growth and said that its bad for minors. Something that i have also heard is that when you stop taking creatine that it is very hard to gain weight or muscle. is that true?

Creatine is found naturally in the brain, organs and skeletal tissue. Its used for short burst activities. lifting reps, initial run to sprint. getting up from a chair. So by supplementing creatine, you are topping off your natural levels. If it stunted growth, then everyone would be stunted as we make it naturally.

N.O. maximizes the volume of your vessels. It helps bring nutrients deeper into tissue and usually give a good pump. Both of these are amino acids and mixed together, are still amino acids.

I've had no problems gaining weight when i stop taking creatine. Just drink plenty of water. As creatine uses water as well as N.O. to create their effects.

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Hey man I was all-conference, all-area in football 2 straight years and played on a team that passed for about 4000 yards a season an what our recievers did to get faster was run with resistance (parachute, bungie...) I reccomend that for speeding up. Plus try just wearing leg wieghts under your jeans.

STACK- Vaso-Pump, Acai Tablets ,Oryx Goat Whey, Cell-Tech Hardcore, Universal Animal Pak, EFA's

Size-5'10 - 180lbs
20 yrs -- Body Fat -- 7%

Athletic Training

Yeah rocket ropes are excelent you can get em at speedcity.com.

Tibetn Protocal, (im not sure how to spell Tibetn.) But what you do is warm up for five minutes, then you sprint for 20 seconds, rest for 10. That is one set, you do 4-6 sets and you cool down for five minutes. This is extremly taxing and i only recommend it for 2-3 times a week, maybe only once if you are doing other cardio as well. It is scientifically proven better than windsprints for anaerobic capacity and better than straight jogging for endurance. Otherwise jumping rope is great for foot speed and plyometrics (box jumping etc) also builds explosiveness.

We do these 3 times every other week for football training in the summer. I like em.

i play football too. if you want to beat out those senoirs u should defineatly do some plyometrics (boxes, ladders, ropes and bungies as other people have said) i do these kind of drills because i play outside linebacker and im not big, but the reason i saw some varsity playing time as a sophmore was because im explosive and i can cut like a half back. So seeing as your a wide reciever and if you can stop and turn on a dime...they basically cant ignore u.

i got a trick to help your hands by a factor of 10 at least
 
This wkout is the easiest yet the hardest
Sit your ass infront of the TV if you want then get a superball the really bouncy kind bounce it off the wall as hard as you can and catch it with one hand Then do it with the other hand
 
Look at it this way if you can catch a tiny super ball flying at you then you can catch a football that is well over a 100 X bigger and coming at you even slower

166lbs/ 5'11/ 10%bf
Bench-185 8x
Squat-315 8x
Deadlift-330 8x

Curently cutting down so i get better definition

i posted this workout on some other topic, but it helps with improving your 40 time. you set up cones or markers @ 40, 30, 20, 10 yards and you start by sprinting to the first one @ 10 walk back to the start and imediatly sprint to 20, and go all the way up to 40. one you get to 40 work your way back down to ten and thats one set. recope let your heart rate go back down to like 100 beats and then run another set. do 3 sets. if your not in running track do it. if you fix your running form it helps a ton. i was always the fastest kid in school and once i got my form down i dropped like half a second of my hundred meter time. the work out listed above is also a great one, or get a partner and stand five yards from the a wall and have a partner throw the ball at the wall for you do you have to react to it. have him bounce it off the floor in all kinds of angles so you never get used to the same thing. work your legs out like crazy run hills they help with conditioning and strength. and do your plyo's. i play college ball and most of our offseason conditioning is plyo's. like box jumps, one leg split jumps, every ladder drill you know, jump rope, short sprints with backpedals, and accelerations.