PREPING FOR COLLEGE FOOTBALL

Alright so im 17years old almost 18.. 5'10 212 lbs ..The picture is of me . So you be the judge.. Im about 17.7% bodyfat.. Very strong for my age.. never taken supplament othe rthen Whey and El Glutamine.. BUt im a fullback and playing in college.. COach wants me to lost 3-5% bodyfat and then GAIN 4-8 pounds..I eat a lott and a lott of the right things..
 
Ive never had to lose weight for football its always been about bulking so i feel kinda lost.. any one please help.. WHAT CAN I DO.. im Desperate..I wanna be the very best i Can im not afraid of hard work


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Add some cardio to your routine if you haven't already, and if you have step it up, I'd do it 3-4 times a week. One supplement I'd recommend, that is if you're considering taking one, is L-carnitine. It releases stored body fat into the system for energy. It's found in red meats and dairy, but its just easier to pick up a bottle at the sup store for fairly cheap, and it's supposed to work quite fast, talking pounds a day. I myself have just started and already am notice a tightening.

"You better get down, or you're gonna lay down. And if you lay down you're gonna stay stay down."-Beans

For college football as a fullback I would work a lot of legs and cardio. Do 2 days of squats. 1 day of just high reps, and the other day of heavy sets. Fullbacks in college need to be very powerful in the legs and very quick also.

are u sure ure not 30? lol wow u look older than me and ppl say i look old for my age >.< haha

defineatly work on your speed. you look like you have the perfect upper body to be able to block people and shed blocks nicely. but football has gotten to be a fast paced game now. and i meen you should try to get as fast as possible because a big fast guy is a rare find and u already got the strength part down so all you need to do is squat and do plyo's (as i think ironraider has already mentioned)

have you considered HIIT training?

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

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ok as a former college/pro football player and former college and current high school coach, WHY DOES YOU COACH WANT YOU TO CUT DOWN TO 5% BODYFAT??
 
Bodyfat doesnt mean Jack if you can still run and move.  Continue to do Olympic lifts (cleans, snatch, push press).  If you are not as "mobile" as you want to be or the coach thinks you are slower than you should be, then you need to work on your flexibiltiy.  Heck, i want my Fullback to be a muscular strong brahma bull that can tear through the line and block a LB!!  Also, less Bodyfat can lead to more injury.  having a little bit of body fat is needed in football.  It helps to cushion the muscles from all the abuse your body takes during a season. 
 
I would really run enough to get into shape for camp.  too many freshman come in and all they did was lift and they are out of shape for all the windsprints coaches make them do.  Continue to run sprints, and doing plyos to make you more explosive. 
 
Dont worry about what you "weigh" or your bodyfat.  Just build up your endurance and continue to do explosive lifts!!

I played DI ball - a FB no less - here are some tips:
 
1. The Bear - google John Davies and strength and conditioning
 
2. 16X110 - on the field, preferably on grass, in under 15 seconds each, standing 45 second rest - if you can't do this with relative ease, you have no business playing college ball - in fact, you should be able to do between 18-20 without even thinking about losing your lunch.  Train like you're running with the Skill guys. 
 
3.  Cleans, snatches (not that kind of snatch, tuff guy)
 
4. I wouldn't worry about your weight as much as your ability to take punishment - what i'm really saying is work on your conditioning.  Your S&C coaches will take care of the rest when you get to camp in terms of a regimen - but get to camp in shape (take my 16X110's suggestion seriously) and ready to go physically, but more importantly, mentally. 
 
5.  And remember to study. 
 
Best of luck.

damn thats intense, do you think they should be done alone? or done after your football workout? That would have to be my first workout too. I dont know if i would have anything left for a second workout. That is major endurance training.

Losing that BF will make him faster.  You do need bf but at 17 he has some room to lose. I would get to about 13%.  That should get you noticably faster.  why would you want to carry around uneccesary weight.  that's like running aroun with dumbells or plates in your pants while playing.  just keep eating clean you will gain mass and you bf will lower and you will gain weight.

One thing I would never do is let your college football coach see that picture of you doing bicep curls. Anybody who has played D-1 athletics will know what I am talking about. Or, you can just do them in front of your strength and conditioning coach and see what happens.

ORIGINAL: Baseball22

One thing I would never do is let your college football coach see that picture of you doing bicep curls. Anybody who has played D-1 athletics will know what I am talking about. Or, you can just do them in front of your strength and conditioning coach and see what happens.

Why???

No Matter How Much You Succeed, Never Stop Striving.

biceps are unneccessary for football plus they are such a small muscle.
for my college football work out we do biceps maybe once a week.
 
the big groups chest, back, legs, calves, triceps

My sugestion for cardio would be sprint intervals, espcially if you are playing football in college. bulldog88 had a great plan there for you to follow. One of the big things that is different between high school and college is the speed at which the game is played. You have to be able to run, it doesnt matter how strong you are if you cant move you will not play.

Good luck what school you going to? I still train wiht my highschool football training partner sucks though hes going to play in college and im not

I was impressed when you said you were a former pro football player and college/highschool coach.  I am  almost 18 and almost out of school.  Im looking to be a walk on this next year at college and plan on playing fullback.You really seem to know your stuff and id like it if you could talk to me and help my out. i am 5'6, 170, about 17%body fast, but pretty bulky.  I run a 4.9sec 40yd. Im acutally pretty small when standing up to most linemen but im very strong and have a low, low, center of gravity.  My favorite thing in football is to lower my helmet and put it into a sholderpad or face mask of a linebacker.  I love blasting defenders and love to get hit and struggle for those few extra yards.not a more satisfying feeling in the world to me..my heart is in running the ball and i plan to do so in college.small size or not, during Pick up games  i tend to play with older people, i break many tackles and can sprint decently fast and my agility give me the ability to make people miss.  Theres nothign more in my heart i want more than to Play college fullback.  I currenlty started back up on lifting and am taking N.O xplod just to add to the over all effect of hard lifting.  I wish to regain my old strength whichi am not far from now, get faster(4.7sec 40yd possibly) and to gain more muscle.  My strongest part on my body is my legs.which is good for running in to defenders and still going forward.. Im taking college football seriously and anything at all that you would advice me with would be greatly appreciated. Honestly...im along shot, infact i dont even tall most people that im going to try to play college ball. i just wana work at it and see what happens.In my heart however, i do beleive i have what it takes and ready to give it al i have.  

BSF... u have an remarkable attitude.. really.. its remarkabale.. i credit you for the attitude you do have and heres what i will tell you..speed is everything.. EVERYTHIGN.. i realized it.. im 5'10-almost 5'11 and 230lbs and i run a 4.8.. u runa 4.9 at 170.... iur speeds gotta be better ..we got kids 180lbs running 4.4..4.3 40yd dashed.. u kno..? fullbacks a great position but in college u wont run the balla  lot i found that out.. u block a lott.. and at your size ur a prototypical half back.. a lil shirt but its all good.. get them legs harder and that speed up and u will play a runningback in college .. depending on whrere u go.. im transfering form d3 TO d1 NEXT YEAR..

I'm going to half to call foul on your 40 times fullback2006. You said you have multiple kids at d3 running 4.3 and 4.4's? Do you realize this is elite d-1 football speed? Look at the times from the nfl combine and you will find very few running 4.4's and that is huge money for that low. I would wager the top time on your team is maybe a 4.6. You have to take coaches hand times with a grain of salt. Yes, there maybe an athelte who slipped throught the cracks at d3 schools, but there are less than 5 d3 players in the nfl. I'm not knocking d3 football because I respect d3 athelets who train hard for very little respect and notority from their school and no scholarship. I just dont think people relaize how fast d1 and pro players are. There is a huge difference between d3 and d1. Good luck next year and keep us posted.

first of all...baseball..stick to baseball..thanks bro.. a 4.6 haha? u kno nothign about football u dont.. and divisin 3 is nothign different then division 1 it has everythign to do with grades.. if you diddnt know divison 1 schools are extreamly hard to stay in and most d3 schools r more lax with grades...a 4.6 bro i run a 4.8.. wow ur ignorant ..first of all for us to be a D3 program we played IONA(Div1AA) and Fordham(D1aa) and we beat them both.. as far as are running backs.. we have 3 BACKS on our team that run a SUB 4.4 ..forty yard dash.. they all weigh around 170-180 lbs ...NOW if you are referring to the DIV1 CALIBER back like lets see who i played aginst in highschool.. Ray Rice.. yes u are correct he is 210lbs and 4uns a 4.5 40yd dash.. but then thats just one person... D3 teams can compete aginst d1 teams as well.. ever herd of ROwan univeristy?? theyere the top feeding D3 program in the nation in championships and they acquire 5D1 transfers a YEAR.........so baseball make sure u kno what it is your talkin about next time.. thanks

and incase you didnt kno D3 is responsible for 15% of NFL PLAYERS!!!!!!! including Chad Johnson..Steve Smith..artose pinner...chris kern..and ben johnson.. thats 5 righ there.. they ALL played Division 3 football at least 1 year in there career..and they move up..Mainly because there grades out fo highschool r too poor to play for a good D1 school did you knwo you need a 3.7GPA out of highschool to go to a school like Miami U??? ohhhh wait did u kno you need a 3.8GPA to get into Penn state???? oohh no i bet u diddnt ..and D3 players play the same damn game D1 players do.. we scrimmage Rutgers A team each summer and we hold up just fine.. cant say we win but this past year they beat up 35-17..not a bad game i would hafe to say so??? 

PRIME example is me....im 5"10.5 232 lbs i run a 4.8 almost a 4.7 and my bech reps is now 225 for 20 times..im stronger then Lorenz Oneal as a freshman and hes 5.10 as well as long as i get my speed toa 4.6 im GOOD!!!and i can legpress over a thousand pounds...so when u see me at UCONN or TEMPLE.. u can bite your toung..and ill make sure i shout ya out and say waddup to my D3 PLAYERS

Ok, lets correct some of your lies. I'll start with the grades issue. Obviously you never heard of the ncaa clearinghouse. In order to qualify for ncaa athletics you need a combination of sat score and gpa. The higher your gpa, the lower sat score and vise versa needed to qualify. The min gpa is 2.0 and the sat used to be 800, but i'm not sure what it is now with the new sat score ranges. A minimum of 3.7 to miami and 3.8 to psu to play football? I almost fell off my chair laughing. Thats higher than the average high school gpa of the freshman classes there. Scroll down and look at the average gpa for the freshman class on this link.
http://apps.collegeboard.com/search/CollegeDetail.jsp?collegeId=4136&type=qfs&word=penn%20state
By the way, Miami students actually have a higher hs gpa than psu.
 
Have you ever heard of willie williams? The player who had a few arrests before he signed with maimi? The top recruit in the nation that year? http://rivals100.rivals.com/viewprospect.asp?pr_key=19168
Looks to me like he didnt meet the min 3.8 gpa, but still got in somehow.
If you get a subscription to one of the recruting services you can see the gpa's for other top recruits in this years class. On average about .75 shy of your minimum of 3.8.
 
As too beating two D1aa schools, here is the schedule for fordam and there is no d3 school on the schedule. Maybe you beat their jv in a scrimage or something, but not a real game.
http://www.fordhamsports.com/asp_new/schedule.asp?TeamID=145&SN=Football
So right there you discredit everything you said. Another thing to take in mind is that is a nonscholarship 1aa school, just like iona. A huge difference between 1aa nonscholarship and the big boys. 1aa nonscholarship doesnt even qualify for 1aa playoffs.
 
Rowan is the top d3 school? Last time I checked it was Mount Union. http://www.odaconline.com/staggbowl/history.htm
Notice, Rowan has never won a d3 championship. Yes they are good, but not even close to mt union.
 
D3 players make up 15% of nfl players? Link it. I need proof not a number you just made up. Thats 7 d3 players on every teams active roster.
Here is the steelers roster, notice they have 0 d3 players.
http://www.steelers.com/team/player/
 
Here is proof chad johnson never played d3. http://en.wikipedia.org/wiki/Chad_Johnson
Notice he went to a junior college then d1 oregon state, never attended a d3 school.
 
Steve smith went to the same jc then to utah, no d3 either. http://en.wikipedia.org/wiki/Steve_Smith_%28NFL%29 
 
Chris kern did play d3 at mt union. Antrose Pinner, sorry D1 Kentucky. http://en.wikipedia.org/wiki/Artose_Pinner And Ben Johnson was D1 Wisconsin.
 
Now to your 40 times. Have you ever heard of the nfl combine? You have multiple 4.3 and 4.4 runners on your team. So your team has faster players than what showed up at the nfl combine is what your telling me. 3 backs below 4.4? Wow what do your receivers run sub 4.2's? I guess its hard to proven them false because I dont have access to your times, but since everything else you said was proven false, I'm sure its not hard to see where I'm coming from. Look at the facts.
 
What seperates d3 from d1? Better quailty players, bigger, faster, stronger.
 
The 40 time you have listed is faster than all but fb in the upcoming draft. http://www.nfl.com/draft/drafttracker/position/FB
 
I'm not hear to pick fights and never said anything confrentational. I was just pointing out the facts and the difference between a coach's time and a real 40 time. Stick to baseball? Haha I had more d1 football offeres out of high school than you and just decided to play baseball instead. Just becasue I play baseball doesnt mean I cant comment on football posts because I apparently know more about the subject than you. 
 
Good luck next year and you'll get a chance to see what d1 athletics is really like.  

fordham doesent list their scrimmages..johnson and smith attended a JUCO instead of D3 my mistake.. and yes mount union is number one back to back years but ROWAN is nationally ranked every single year for the past 6years.. And i doubt u had more offers then i did.. and idk where u from but whenre i lived was real football and im happy u played baseball idk what kinda 40 u ran oor your position but ima  fullback and guess what base****i will play Division 1 athletics and when i run my first  touchdown ill shout ya out for being a punk who obv went WAY out of his way to try and proove me wrong.. ur gay hahaha get over it already.. D1 is just more competitive and EVEN D3 has to go throught he clearing house.. just cu u havee a 2.0 and clear the NCAA dont mean u meet the standards of the school and being arrested and grades mean NOTHIGN TO EACH OTHER..so u can quit it riht now.. you have WAY to much time on ur hands bro.. get a life or laid or sumthing..

I played for Don Bosco Prep for 2 years and then For North Rockland highschool and went to STates my senior year and i was 1st team all section..all league..all county and all group..not to mentiuon all state honorable mention :) Coming out of highshcool i was being looked at Cnetral florida..Monmouth univeristy...Columbia..wagner..syracuse..UCONN..University at buffalo..miami ohio..and pitt....................DO U NEED PROOF OF THAT TOO WOULD U LIKE ME TO SCAN MY LETTERS!!>> LOL

Haha it took me probably a total of 10-15 minutes max to write that post. Unlike you, I know what I am talking about, so its not hard to find facts when you dont make them up. Notice, you still havent said a true statement and half of what you say makes no sense what so ever.
 
I'm not here to pick fights, I just get irritated when people who dont realize how hard it is to play at that elite of a level go mouthing off about how good they are. I simply pointed out how your times should be taken with a grain of salt becasue they are coaches hand times. I hear it from joes all the time how they could have played or ran this or that but did nothing.
 
I respect d3 athletics because players train hard, but D1 is a whole different type of athelete. I know for a fact I had more offers than you, just decided to try my luck at baseball instead.
 
Lastly, D1 players dont go to d3 schools and use grades as an excuse. Did you ever hear of a prep school or juco? Where players who dont meet the qualifying standards go, not to D3 schools. D3 you have to pay your own way and its tougher to get admitted because they are private schools. And yes if you are a coveted recruit you will get admited if you meet the clearinghouse minimum at Maimi.
 
By the way, if you went to D3 because of grades why was an IVY league school (columbia) recruting you? Since they dont give football scholarships either?

hi im a highschool running back and i am only 15 years old. i way 152, my bench is 185, my squa is 250, and my deadlift is 225. i felt my self alot faster than i am now at the end of the season. but ive increased all of my  workouts by alot of weight. ive been doin plyometric exercises and dot drills but it hasent gave me huge results. i work very hard and am not affraid of ne hard workouts. if you have ne solutions please let me know.
 
 
thnak you

ok end of soultion.. i really feel like you are just sonmewashed up footballplayer who diddnt have what it takes to make it in the "big time"so you go and pick on other people.. peopleliek you makeme sick and you defeated the purpose of this forum.. just go away and play baseball.. (Qu**R) ..and columbia gave out several ltters to several kids on the team.. you see when your an ALL STATE selection lots of schools contact you ..its part of the athletic department.. dont mean u can get in.. but they are seeing your talent before your grades.. and the reasont hey contacted me is because my highschool didn't recalcul;ate out GPA after our junior year..and the coach there was not sure iof my gpa was goingto go up or stay the same.. SMART GUY!..and..u kno what ..im wasting my time.. talkin toa loser..

Check and mate fullback2006. You met your match and backed out. Don't get upset that I accomplished more than you could ever dream of and pointed out every single one of your lies. You have said nothing but lies in every one of your post and not a single intelectual thing. You got caught in your web of lies and couldn't think of a way to get out of it. Your the type of person who makes me sick. You go on and on about how you could have done this and that, yet you have accomplished nothing. You talk like you are big time, which upsets those of us who played d-1 sports.

baseball your a loser and are on this forum to start problems with people and cant get a lift out of you for umm oh yea ****..haah..make you sick.. I dont see yu playing Div 1 football do i? nope and thasts cool because when im playing D1 after my junior year ill make sure i shot ya out personally..and ill include links to the roster as well.. lies in every post? im pretty sure i have not.. met my match.. plase on your best aa nd my worst you will never be stronger then me not in your damn dreams.. but good luck with baseball even though you probably wont make it pro because your ot good enough ..instead some dominican kid will out play you completley with no college education and laugh in your face as you fall to nothign despite you trying your hardest but hey im not th etype to get aggravated with stupid peole after all i havent "made it yet" i am only 18 ..im still akid if u think about it but guranteed its people like your self that make me want to work harder..get faster and Up my game just to shut you up..i killed kids like you in highschool.. i was not hte bully but beating the ever living S##T out of kids like you was my pleasure..take it easy man?

oohhh and im sure all these Divison 3 players are professionals

http://www.d3football.com/dailydose/2006/05/01/d-iiis-next-nfl-generation/

rj bowers..michael coleman..ethn brooks(cowboys)..R-kal Truluck and Tony BeckhanFred jackson(bills)..Carey Bender(bills)..jermaine tayolr(bucks) Brenden Givan(nfl europe)..Bryank shaw(lions)...brett elliott(chargers) and kevin Culbert(browns)...Bob Docherty(chiefs)Casey allen and Araron krepps(both CFL)brett elliot...Tom arth(packers).........HALL of famer Sam Mills played Divison 3 Football for Montclair state. and there are over 40 D3 football players inth e college football hall of fame..http://www.infoplease.com/ipsa/A0759264.html(but we dont have what it takes right ) UR A LOSER!!! HAHAHA..ps..statsticly D3 baseball is better then most D1 schhols..like Emory..and im sur ethe school u play for would stand a chance aginst Cortland state??....or marietta or even montclair ..THERES INFO FOR U U RETARD!!!!! what r u like 20 somthing years old almost 30 argueing with a 18 year old LOL riight have fun u old man