Football Training
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Football Training - 9/15/2007 2:38:11 PM
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D_B
Posts: 1
Joined: 9/15/2007
Status: offline
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Hello, I'm a new member here. I'm aiming to reach many goals this year (07) and next year (08) for football, such as increasing my bench, squat, and speed. (40 time.)
Current status:
Year: Sophmore
Age: 15
Position: Defensive Back
Bench max: 180
Squat Max: 230
40 time: 4.6
Weight: 139
Goals:
Bench max: 260
Squat Max: 300
40 time: 4.4 Or 4.3
Weight: 159
Questions:
Can anyone give me some workouts to increase my 40 time + bench?
A prediction on how long its going to take to reach these goals?
Any way of reaching them quickly?
do you recommend taking any supplements/shakes to increase strength/weight?
What is a good diet that'll help me reach my goals?
Any tips should be helpful. Thank you. 
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RE: Football Training - 9/23/2007 3:38:39 PM
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rippedchick
Posts: 5649
Joined: 1/8/2005
Status: offline
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40 time will come from a lot of plyos (box drils, cone drills, etc.) and sprints. Overspeed training and stairs are the best things I know to cut 40 times.
Your lifts will increase from your program. Your school may have one for you (i.e. bigger faster stronger) or you may have to make one yourself. There are a myriad of choices. You could post the one you use now in the critique training section if you wanted more imput. Typically football players need to work on explosion more than a slow powerlift so be strict on the form and focus on exploding up on the lift and bringing it slowly back down. For example 1,2 up 3,4,5,6 down. Varied reps seem to work well too like a 12,8,4 or you could try a 4x6 or 5x5. Mainly the focus is to add about 5 lbs a week to the big lifts (bench, squat, deadlift). Make sure you are doing good powercleans, they will help with your power, explosion and speed.
Ideally if you could add 5 lbs a week you would reach your bench goal in 4 months and your squat goal in about 3.5 months but don't expect that. You may go faster in the begining, but you'll probably hit a wall sometime and have to spend extra time working through it. You could however vary reasonably reach your goals by next season if you work hard at them.
As far as gaining weight goes focus on eating more good foods. With how much you'll be working out you'll need to put down a lot of calories to gain weight. Focus on eating more eggs, beef, chicken and fish for protein and brown rice, wheat pasta and lots and lots of veggies for good carbs. Try to keep the sweets down so you don't slow down as you gain weight. There's no point in gaining fat.
If you have trouble eating enough protein (try to get at least a gram per pound of body weight) you could supplement with a simple whey protein powder you can find in your local wal-mart or gnc.
Well that about covers it all. PM me if you have any other questions. Good luck.
_____________________________
- Bobbi
Bio and HOT pics of fitness model Jaime Eason!
www.alternativefit.blogspot.com
(in reply to D_B)
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RE: Football Training - 9/27/2007 1:06:22 PM
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connelly
Posts: 486
Joined: 2/12/2007
Status: offline
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wow thats a fast 40 time for a 15 year old i know a coupke 13 year olds with 4.9's whats your vert. leap?
_____________________________
Age:13
5'5"
110 lb.
bench:110
squat:not sure but for bill starr's 5x5 workout with 105 currently
deadlift: 185
status:bulking with bill starr's
as of july 2nd
(in reply to rippedchick)
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RE: Football Training - 10/5/2007 6:32:08 PM
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Taytay
Posts: 250
Joined: 2/9/2007
Status: offline
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omg man i have teh same exact stats as u lol my 40 waws same and max bench but ima safety my weight is about 135-140 do u take creatine have u thought about it? 4 my goals i think ima start trying it out!!
_____________________________
currently gaining weight weigh 145 trying for 150+
bench 225
squat 260
deadlift ?
(in reply to connelly)
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RE: Football Training - 10/9/2007 5:12:54 PM
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Yet
Posts: 6207
Joined: 3/19/2007
Status: offline
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That's a fast 40 man. I'm 3 years older than you and I run a 4.5 as of this morning (though I weigh 40 lbs more).
I say follow RippedChick's advice with the training.
One thing that helps a LOT with speed is something I do that's relatively cheap.
Get a sturdy harness (it can be for dogs if you fit into it, I ended up making one out of a backpack), and attach an S hook to it, and get a bungie corde (I use 10ft). Tie a rope or chain around a tree or something that won't move and put one end of the bungie cord on your harness, and the other end on the tree, then sprint forward from the tree as hard and fast as you can.
I do it 10 times, and then throw another bungie corde on there.
I got the idea from watching the making of 300, it works pretty sweet.
_____________________________
President of the Emancipation Detoxification. DBB's oldest forum group, punching baby seals since 2/12/08.
I have found the truth; nobody hides their identity from ED.
quote:
ORIGINAL: coldfire
Alright, you got me. I am Steven Hawking, and bodybuilding is my new hobby. I am sick of physics. I wish I could train, and not just read about others training.
Quote of the Month:
quote:
ORIGINAL: twistedlink
**** happens and youre never going to look better than Yet, just deal with it
(in reply to connelly)
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RE: Football Training - 1/7/2008 12:00:04 PM
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Flash29
Posts: 81
Joined: 12/23/2007
Status: offline
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That is pretty fast for a 16 y/o. But you do only weigh 140...anywho...I run a LOT of stairs and hills like Ripped Chick said. I also use a running sled I put weight on the back and pull it for sprints. I also run a 4.32 ;-) But just a lot of "uphill sprints" will really help you out in 40 time. But remember, the most important part of your 40 time is your start.
Overall, Ripped Chick pretty much said everything I could think of, good luck to you man.
(in reply to Yet)
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RE: Football Training - 1/9/2008 9:30:26 PM
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ranger20
Posts: 1054
Joined: 2/27/2007
Status: offline
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quote:
ORIGINAL: Flash29
That is pretty fast for a 16 y/o. But you do only weigh 140...anywho...I run a LOT of stairs and hills like Ripped Chick said. I also use a running sled I put weight on the back and pull it for sprints. I also run a 4.32 ;-) But just a lot of "uphill sprints" will really help you out in 40 time. But remember, the most important part of your 40 time is your start.
Overall, Ripped Chick pretty much said everything I could think of, good luck to you man.
damn, and i thought i was fast. i ran a 4.38 in high school.
ripped chick pretty much nailed it, follow her advice
(in reply to Flash29)
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RE: Football Training - 1/10/2008 11:07:26 AM
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Flash29
Posts: 81
Joined: 12/23/2007
Status: offline
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quote:
ORIGINAL: ranger20
quote:
ORIGINAL: Flash29
That is pretty fast for a 16 y/o. But you do only weigh 140...anywho...I run a LOT of stairs and hills like Ripped Chick said. I also use a running sled I put weight on the back and pull it for sprints. I also run a 4.32 ;-) But just a lot of "uphill sprints" will really help you out in 40 time. But remember, the most important part of your 40 time is your start.
Overall, Ripped Chick pretty much said everything I could think of, good luck to you man.
damn, and i thought i was fast. i ran a 4.38 in high school.
ripped chick pretty much nailed it, follow her advice
Man, there is NOTHING wrong with a 4.38!
(in reply to ranger20)
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RE: Football Training - 1/17/2008 11:27:18 AM
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ksandman
Posts: 1
Joined: 1/17/2008
Status: offline
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Age: 19
Height: 6'5"
Weight: 240
Bench: 290
Squat: 380
40 Time: 4.88
Hey man, I was in your same position two years ago. You just got to keep lifting hard. Im a freshman this year at Colorado State and am walking on the football team out there and when I go back to the old HS to see old coaches, I see the football players there "working out" it seems to be going through the motions, just make sure you really lift hard to the point where you can see results. I have been gaining on average 38lbs every year since the 7th grade. I wrestled 215 this past spring and only weighed 198 and now I'm 240 I still can't believe it. But about speed, really work your legs hard, real hard. Do lots of squats and right after do sprints, when your legs feel dead, thats when you need to stretch and do some running. For football I used to always go out and run like 4mi to get in shape. Then I realized theres no need for that. Sprint up and down the street, do shuttles, cone drills, speed latter. With the weight gains, you just need to keep lifting hard and don't get lazy in the weight room!!!! Good luck man
(in reply to Flash29)
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RE: Football Training - 1/21/2008 6:58:46 AM
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aolson
Posts: 576
Joined: 4/5/2007
From: Withee, Wisconsin
Status: offline
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i heard that you should do a lot of core to increase your speed and power... mainly your abs because it allows you to pick up your knees higher while running making you faster and more explosive...
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get JACKED!
(in reply to ksandman)
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